NeeBooFit Video – Pectoral Tension Release Massage and Stretch with Massage Balls

 
Our massage balls are awesome for helping work on tension in your pectoral muscles. (chest muscles) Click on the video above to watch as Carrie demonstrates using the massage balls to roll out and stretch her pecs.

Instructions:

  • Lie on your stomach
  • Place your arms 90 degrees out to your sides (or along sides if comfortable)
  • Use both balls, one under each side of your pecs
  • Rest and breathe, manually moving balls slightly every 5-10 breaths

Special thanks to Skirt Sports for the leggings that Carrie is wearing in this video!

NeeBooFit Video – Single Leg Extension with Resistance Loop Bands

 

Our loop bands are fantastic for strengthening your leg muscles. Click on the video above to watch as Nikki demonstrates using our loop bands to do single leg extension exercises.

Instructions:

  • Lie on your back with your legs at 90 degrees and your feet flexed with the loop band around the middle of your feet
  • Engage your abs so that your lower back comes in contact with the floor and keep your chin in neutral.
  • Gently extend one leg out all the way so that the thigh squeezes as you push down, resisting with the opposite leg.
  • Slowly bring it back up in control and then alternate with the other side.
  • Don’t release the pelvis and let it rock forward as you extend the leg.

NeeBooFit Video – Tricep and Shoulder Massage and Stretch with Massage Balls

 

Our massage balls are awesome for helping work on tension in your overused or sore shoulder area including your triceps. Click on the video above to watch as Carrie demonstrates using the massage balls to roll out and stretch her shoulders and triceps.

Instructions:

  • Use the Double Foam Roller Peanut Ball.
  • Lie down on your side and rest your triceps in the groove of the peanut ball.
  • Roll back and forth slowly, smoothly and gently looking for hot spots or trigger points.
  • Get to your shoulder area too by rolling your hips back slightly.
  • Alternate method: put the peanut ball on a chair or bench and rest your triceps on top of the ball, rolling it along the chair/bench.
  • Roll out your muscles for at least 30 seconds.
  • Another alternate method is to lie down on your back with your shoulder over the groove of the peanut ball.
  • Follow up the rolling session with a stretch by putting your elbow up against an edge of a wall and stepping into it to slide your elbow up the wall and stretch the tricep along the wall.

Special thanks to Skirt Sports for the leggings that Carrie is wearing in this video!

NeeBooFit Video – Standing Alternating Tricep Extensions with Flat Therapy Bands

 

Our flat bands can be used to work out your triceps. Click on the video above to watch as Nikki demonstrates a standing alternating tricep extension exercise using the flat resistance bands.

Instructions:

  • Stand with Feet hip to shoulder width apart, knees slightly bent, tummy engaged, chest up nice and tall, and keep your chin forward in neutral.
  • With the door anchor at the top of the door, squeeze your elbows into your side with your arms at 90 degrees.
  • Gently extend your elbow, squeezing the back of the arm and alternate to the other side.

NeeBooFit Video – Diaphragm Self Massage with Massage Balls

 

Our massage balls are perfect for helping you achieve a diaphragm release. Click on the video above to watch as Nikki explains the importance of releasing your diaphragm and how to use the massage balls to get there!

Using the harder density lacrosse-style ball or the medium density spiky ball, we are going to release your diaphragm. We are going to work the area just below your rib cage from the center (xiphoid process) down diagonally to your side.

Instructions:

  • Choose the ball according to your level of sensitivity, body size and/or weight.
  • Make sure it is not too uncomfortable or painful or your body will push away and not allow the muscles to relax.
  • Lie on the ball, allowing it to sink into that region.
  • Move the ball slowly around that area looking for hot spots or trigger points.
  • Then hold pressure on the trigger point, breathe deeply, relax and hold that position while you wait for it to dissipate or let go.
  • The sensation may increase before it decreases and/or radiate to other parts of the body.
  • You sometimes may even feel a little nausea or dizziness.
  • This can take from 3-10 minutes so take your time, move slowly and breathe deeply.

NeeBooFit Video – Step to Side Lunge with Resistance Loop Bands

 

Our loop bands are amazing for small to medium range exercises. Click on the video above to watch as Nikki demonstrates a step to side lunge using the loop bands.

Instructions:

  • Stand with Feet hip to shoulder width apart, knees slightly bent, abs engaged, chest up nice and tall, and keep your chin forward in neutral.
  • With the loop band around your ankles, step out to a side lunge with your arms out forward as you sit back as though you are sitting in a chair.
  • Keep both toes straight ahead, your lunging leg should have the hip, knees and toes in a line and the other leg should be straight on a diagonal, feeling a stretch in the groin.
  • Come back up to the center and alternate going to the other side.