Self Myofascial Release

I was first introduced to this therapy of using a foam roller to open up and free some muscular tightness then learned how to massage trigger points with the same foam roller and wanted to share this information with you to educate our clients.  I know that there are certifications out there for myofascial release – but many of the techniques are quite simple and the internet has a plethora of information. 

Personally I had trouble with my IT band (Iliotibial band) which was causing some severe discomfort.  Cause could have been my footwear or the quad stretching I was doing using opposite hand to foot instead of the right hand to right foot stretch - a more direct line.  In any event, I had pain.  I understand this is also an occurrence with runners.  To use the foam roller to release tension in the fascia (connective tissue surrounding the muscle) for the IT band – you simply lie on your side on the foam roller, the top leg is placed at a 90 degree angle with the foot on the floor, the bottom leg has the foot raised slightly off the floor – you then you roll just from below the hip joint to a point above the knee.  This can be painful at first – start slowly to relieve the pain not cause additional pain and/or bruising. 

The same technique can be used to release upper back knots; adductor tightness – let your body tell you what needs to be released.  

When I was first introduced to the foam roller we were told to lay with the roller along our spine and just allow the chest and hips room to open up. No movement – simply allow the stretch to happen.  As with flexibility training – hold the stretch for 30 – 60 seconds, exhaling to allow the body to relax and ‘embrace the openness’.

Walking Backwards.....the benefits..........

Challenge yourself ...walking backwards on the treadmill is said to burn 20% greater calories, improve your balance and be good for your brain – so why not give it a try. 

The key, of course, is to start slow and not hold onto the railings.  Start at 1.0 – 1.5 to get the feeling and progress slowly eventually adding an incline. You will feel how this method of exercise utilizes your muscles differently engaging your quads and calves greatly; you are landing on the ball of your foot instead of heel; and definitely focusing on your postural muscles.

Of course, I couldn’t write about this without experimenting with it a few days.  After my normal treadmill interval routine there is a 5 minute cool down so I took those five minutes to do some backward walking.  I have been able to increase the speed to 2.2 in just 2 days and noticed that although I am walking so slowly backwards my heart rate was averaging about 75% HRM – not a cool down rate – and it kept me interested and not wanting to jump off. 

There is a plethora of information on the internet about “heel striking versus forefoot striking” – one of the main points of heel striking is the degree of compression it puts on our joints – one article quotes “the impact force to be 1.5 – 3 times your body weight traveling through the heel, ankle, knee, hip, shoulder and neck.” 

There is also the new craze of “minimalist foot wear” for running and hiking that boasts about the landing of the forefoot through the arches to the heel, with Dr. Oz a big proponent of this type of footwear. 

The conclusion is that no matter what your fitness level is you can incorporate this forefoot landing and experience the difference.  The beginner will start with backward walking, adding an incline and speed, the more advanced may try some backwards running on a track or the new minimalist footwear…it is said that the Japanese have incorporated this method since the 40’s and tout that “100 steps backward walking is equivalent to 1,000 steps conventional walking”. The benefits realized in the practice of backwards walking/running, in addition to balance and caloric, include an increased awareness in vision and hearing – win/win!

"There is no such thing as a failed experiment,

only experiments with unexpected outcomes."

~Richard Buckminster Fuller

What's on your Bucket List??????

You may remember the movie – and if you have not seen it – it is so worth your time.

“…Carter Chambers, a blue collar mechanic, and billionaire hospital magnate Edward Cole meet for the first time in the hospital after both have been diagnosed with terminal cancer. Although Edward is reluctant to share a room with Carter, complaining that he "looks half-dead already," they become friends as they undergo their respective treatments.

Edward , a cultured loner who enjoys nothing more than tormenting his personal valet/servant, Thomas, who later reveals his name is actually Matthew.  Edward prefers to call him Thomas because he finds the name Matthew too "biblical." Edward drinks a specific brand of coffee called “Kopi Luwak”, one of the most expensive coffees in the world.

Carter, a gifted amateur historian, begins writing a "bucket list," or things to do before he "kicks the bucket". After hearing he has less than a year, Carter discards the list. Edward finds it the next morning and urges Carter to do everything on the list (and adds more things to do), and offers to finance the trip for the both of them.

The pair begins an around-the-world vacation. They go skydiving together, ……and have many other adventures…. At one time Carter reveals with great amusement that the origin of the Kopi Luwak coffee Edward enjoys, grown in the Sumatran village, is eaten and defecated by a jungle cat, and is
harvested because of the special aroma of the gastric juices.

Carter crosses off “laugh till I cry" from his bucket list

.....and "kiss the most beautiful girl in the world" is crossed off when ….(watch the movie)

….. and "help a complete stranger for the good"


We all have desires, wishes and plans – and one of the best way to assure that we accomplish them is to write them down because crossing them off – feels so good.

Strength for Life is holding its’ second annual “Fall-anthropy”
Sky Diving event on September 24 – 25 at Sky Dive Long Island.

If skydiving is on your list – please join us for this event. Strength for Life will offset the cost of your jump if you choose to fundraise for us. If you raise $1000, by becoming a fundraiser we will pay for your jump; if you raise $1500 we will pay for your jump and the video of the jump. This is a win/win – you get to cross skydiving off your list or as in the movie….."help a complete stranger for the good" ...and we help cancer patients/survivors – cross off “feel my absolute best.”


(FUNdraising is easy when you reach out to friends and family - sharing your goal and sharing news about Strength for Life - we provide all the help you need including a page on the active.com website linked to Strength for Life.)  View : Last year's video

Please join us, share the news with family and friends – or support my jump
– and just so you know -

I am facing my fear of heights as well as crossing it off my list!!!

*(From Wikipedia)