​We are thrilled to announce our partnership with CAIRN Strength & Wellness, a leading, local provider of comprehensive physical therapy services. This collaboration allows us to offer our members and community access to expert care, injury recovery support, and personalized rehabilitation programs. 

 CAIRN is a team of licensed physical therapists who specialize in injury recovery, injury prevention, post-illness conditioning, and post-surgical recovery from orthopedic injuries.
 They are passionate about helping individuals regain strength, mobility, and function to return to their active lifestyles.

When to engage a physical therapist:

•  Injury Recovery: If you're recovering from an injury, CAIRN's skilled therapists will design a personalized treatment plan to promote healing, restore mobility, and reduce pain.
•  Injury Prevention: CAIRN can help you identify and address muscular imbalances, movement patterns, and weaknesses that may increase your risk of injury. Their preventative programs are tailored to your specific needs.
•  Post-Illness Strength and Conditioning: After an illness, CAIRN's team can guide you through a safe and effective strength and conditioning program to rebuild your strength and regain your energy levels.
•  Post-Surgical Recovery: If you've undergone orthopedic surgery, CAIRN will provide targeted rehabilitation to facilitate your recovery and help you regain your functionality.

How Can CAIRN Complement Your Wellness Routine?

•  Collaboration: CAIRN works closely with our fitness professionals to ensure seamless integration of physical therapy into your wellness journey. This collaboration allows for a holistic approach to your health and fitness goals.
•  Customized Programs: CAIRN's physical therapists will design individualized exercise programs that address your unique needs, taking into account your fitness level, injury history, and goals.
•  Education and Guidance: CAIRN provides valuable education on injury prevention, proper body mechanics, and exercises you can incorporate into your routine to enhance strength, mobility, and overall well-being.

Our partnership with CAIRN Strength & Wellness opens new doors to injury recovery, prevention, and overall wellness. With their expertise and dedication, you can experience a seamless transition from rehabilitation to maintaining a thriving fitness routine. Whether you're recovering from an injury, looking to prevent future injuries, or seeking post-illness or post-surgical support, CAIRN's licensed physical therapists are here to guide and empower you on your journey to optimal health. 

CAIRN Strength & Wellness
794 S Cooper St
Suite 102
Memphis, TN 38104
Phone: (901) 317-9359
[email protected]

🔍 Let's chat about the benefits of foam rolling, and how to incorporate into your fitness routine. This self-myofascial release technique can help you improve muscle recovery, relieve tension, and increase flexibility. In this post, we'll guide you through the essential techniques and tips to make the most of your foam rolling sessions.


Getting Started:

1. 🌟 Choose the proper density foam roller that suits your needs. Softer for beginners, denser for more advanced practioners.
   
2. 🌟A longer roller (around 36 inches) provides more stability, while a shorter roller (around 18 inches) is more portable.
   
3. 🌟 Find a comfortable space with enough room to move freely.

Foam Rolling Tips:

1. 🌟 Apply moderate pressure and adjust it based on your comfort level. Avoid rolling directly over bones or joints.
2. 🌟 Move slowly and focus on areas of tension or discomfort. Spend 20-60 seconds on each area of tension. You can also perform small back-and-forth movements to release tension.
   
3. 🌟Spend about 1-3 minutes per muscle group based on your experience.
   
4. 🌟 Breathe deeply and relax your muscles as you roll. This is crucial for this to work.
5. 🌟 If you find a tight spot, pause on it for a few seconds or perform small back-and-forth movements to release tension.

Foam Rolling Techniques:

🙌 Lower Body:

• Calves: Sit on the floor with the roller beneath your calves. Use your hands for support and roll from the ankles to just below the knees.
• Quads: Lie face down with the roller positioned under your thighs. Use your forearms for support and roll from the hips to just above the knees.
• Glutes: Sit on the roller with one ankle crossed over the opposite knee. Lean towards the crossed leg and roll the glute area.

💪 Upper Body:

• Upper Back: Lie with your upper back on the roller, knees bent, and feet flat on the ground. Support your head with your hands and roll from the mid-back to the upper back.
• Shoulders: Position the roller horizontally beneath your shoulder blades. Support your head with your hands and roll from side to side.
• Chest: Lie face down with the roller beneath your chest. Roll from the middle of the chest to the shoulders.

At inbalance FITNESS, we're here to help you reach your goals and take your fitness journey to the next level. Our expert personal trainers can work with you to create a customized plan that fits your lifestyle and helps you reach your fitness goals.
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#FitnessGoals #WellnessGoals #GoalSetting #seniorfitnessspecialist #seniorfitness #inbalance #inbalancefitness #beginnerworkout #beginnerfitness #injuryprevention #injuryrecovery #sportstraining  #FitnessVariations #StrengthTraining #FoamRolling #MuscleRecovery #Flexibility

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🔍 Have you heard of foam rolling? It's a self-myofascial release technique that can help you improve mobility, reduce muscle tension, and enhance recovery. Basically, myofascial release is similar to the technique a massage therapist uses to provide relief and recovery to tired, sore and stiff muscles. Foam rolling does not replace a massage therapist, but complements their work.

Foam Rolling Basics:

• 🌟 Foam rolling is a form of self-massage that uses a cylindrical foam roller of various densities to apply pressure to specific muscles and fascial tissue.
• 🌟 It helps break up knots and adhesions, increase blood flow, and improve tissue quality.
• 🌟
  

Foam Rolling Examples:

• Beginner: 🙌
  • Calves: Place the foam roller under your calves and roll from your ankles to just below your knees.
  • Quadriceps: Position yourself face down, place the roller under your thighs, and roll from your hips to just above your knees.
  • Upper Back: Sit on the ground with the roller behind you, support your head with your hands, and roll along your upper back.
• Intermediate: 💪
  • Hamstrings: Sit on the foam roller with your legs extended and roll from your glutes to just above your knees.
  • IT Band: Lie on your side with the roller positioned beneath your hip, roll along the side of your thigh from hip to knee.
  • Lats: Lie on your side with the foam roller under your armpit, roll along the side of your torso.
• Advanced: 🏋️‍♀️
  • Glutes: Sit on the foam roller with one ankle crossed over the opposite knee, roll back and forth to target your glute muscles.
  • Thoracic Spine: Position the foam roller under your mid-back, support your head with your hands, and roll along your upper back.
  • Pecs: Lie on your stomach with the roller positioned under your chest, roll along the front of your chest.

Foam Roller Modifications:

• Beginner: 🙌
  • Use a softer foam roller or a smaller diameter roller to decrease intensity.
  • Apply less pressure by using your hands or forearms to support your body weight.
• Intermediate: 💪
  • Increase the intensity by using a denser foam roller or a larger diameter roller.
  • Add movement by incorporating side-to-side motions or small oscillations during rolling.
• Advanced: 🏋️‍♂️
  • Use additional tools like a massage ball or a lacrosse ball to target specific areas with more precision.
  • Experiment with different angles and body positions to access deeper layers of tissue.

At inbalance FITNESS, we're here to help you reach your goals and take your fitness journey to the next level. Our expert personal trainers can work with you to create a customized plan that fits your lifestyle and helps you reach your fitness goals.
​
#FitnessGoals #WellnessGoals #GoalSetting #seniorfitnessspecialist #seniorfitness #inbalance #inbalancefitness #beginnerworkout #beginnerfitness #injuryprevention #injuryrecovery #sportstraining  #FitnessVariations #StrengthTraining  #FoamRolling #Recovery #Mobility