Fitness Videos

IT Band Stretch for All Fitness Levels

Hello and welcome to another episode of Fey Fitness! In today’s video I thought I would share a very easy IT Band stretch with you all that can help alleviate tightness in the outer portion of the thigh. The IT Band, which is composed of elastic connective tissue called fascia, runs along the outside of the thigh from above the hip to below the knee. This tissue is very important because it allows the IT band to act like a giant spring to assist in walking, jumping or climbing.

My goal is to empower you to feel confident and informed so you can get the most satisfying workout possible. So please let me know how I can better help you achieve that goal. As always, please like and subscribe to this channel to stay up to date on new content, and head on over to Instagram (@fey_fitness) to give me a follow or to YouTube at Fey Fitness.

My Patreon page is now live, so please go show some love there as well. I’d like to make some upgrades to my videos to enhance your viewing pleasure, and any support would be greatly appreciated!

Cheers,
Fey

Patreon: https://www.patreon.com/FeyFitness
Instagram: https://www.instagram.com/fey_fitness

YouTube: https://www.youtube.com/c/FeyFitness

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Fitness Videos

Playful Morning Stretches on a Pilates EXO Chair and ASMR Sounds!

Hello and welcome everyone to another edition of Fey Fitness! Today I thought I would show you all my morning stretching routine that I do each day now that I have a Pilates EXO Chair in my fitness filming room. You by no means need to incorporate this exact routine into your life, but I hope this segment inspires you to create your own stretching routine each morning. It really is a great way to start your day!

And, just for fun, I tried to make the stretching series of this video in an ASMR theme to help you relax as you watch. Let me know what you think!

Why Do Morning Stretches?

  • When we sleep at night, our muscles experience a reduction in tone and fluid levels. So stretching helps this lost fluid to be reabsorbed back into the muscle tissue to revitalize it.
  • Additionally, our muscles can become stiff from lack of use overnight, so stretching helps our tissues recalibrate the feedback mechanisms that determine our normal muscle range of motion.

My goal is to empower you to feel confident and informed so you can get the most satisfying workout possible. So please let me know how I can better help you achieve that goal. As always, please like and subscribe to this channel to stay up to date on new content, and head on over to Instagram (@fey_fitness) to give me a follow or to YouTube at Fey Fitness.

My Patreon page is now live, so please go show some love there as well. I’d like to make some upgrades to my videos to enhance your viewing pleasure, and any support would be greatly appreciated!

Cheers,

Fey

Patreon: https://www.patreon.com/FeyFitness

Instagram: https://www.instagram.com/fey_fitness

YouTube: https://www.youtube.com/c/FeyFitness

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Fitness Videos

Mermaids for Core Strength and Flexibility!

Hello and welcome everyone to another edition of Fey Fitness! In this video we are exploring a beginner level core exercise/stretch called a Mermaid. It’s a fantastic exercise that I’ve been loving lately and incorporating into the end of my client’s core workout days.

Why Do a Mermaid?

  • A strong core also helps us with the rest of our fitness lives. A well-conditioned core helps keep us steady and our posture safe during weighted squats, during an Arnold Press, or when performing back exercises.
  • Our transverse abdominal muscles are located deep within our core to assist us with breathing, and to keep our internal organs stable inside our abdominal cavity. These muscles also help protect our spine during movement.
  • The rectus abdominis muscle is our main showcase muscle when people talk about wanting sexy, toned abs. This muscle sits at the surface of our core and is what gives that “six pack” abs look to athletes. But our rectus abdominis does more than make us look like Grecian Gods, it allows us to flex our spine (bring our ribs closer to our hips), and stabilizes our core during movement or bending motions.
  • This movement helps you work on lateral obliques by lengthening and strengthening them. The lateral obliques are the the muscles that form our waistline. For most people, the lateral obliques don’t get used as much as they should, which causes the dreaded “love handles” for women or the “spare tire” around the middle for men.

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 How to Perform a Mermaid:

  1. Sit with your right leg parallel to the wall beside you and the other leg parallel to the wall in front of you.
  2. Place your left hand on a ballet bar, foot bar or other stable surface beside you. Keep the left hand about a fists width in front of your shoulder.
  3. As you exhale, bring your right arm up and over your head while your core muscles bend you over to the side as far as they can. Don’t use your left arm to support your body weight, keep the core engaged and let your ab muscles stabilize you. PRO TIP:Imagine your torso is between two sheets of glass. The goal is to bend to the side without leaning forward or backward.
  4. Pause for a second or two, then inhale as you slowly return to the starting position.
  5. Repeat this motion 12-15 reps on each side of the body for 3 sets.

My goal is to empower you to feel confident and informed so you can get the most satisfying workout possible. So please let me know how I can better help you achieve that goal. As always, please like and subscribe to this channel to stay up to date on new content, and head on over to Instagram (@fey_fitness) to give me a follow or to YouTube at Fey Fitness.

My Patreon page is now live, so please go show some love there as well. I’d like to make some upgrades to my videos to enhance your viewing pleasure, and any support would be greatly appreciated!

Cheers,

Fey

Patreon: https://www.patreon.com/FeyFitness

Instagram: https://www.instagram.com/fey_fitness

YouTube: https://www.youtube.com/c/FeyFitness

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Fitness Videos

Increase Range of Motion and Flexibility with a “W” Stretch!

Hello and welcome to another edition of Fey Fitness!

Today I want to continue on with our discussion from last week about the back. I am a firm believer that most people don’t give enough attention to this important part of the body. Like I mentioned last week, our back is responsible for our posture and for protecting our spinal column from injury. So it is very important that we take care of the muscles responsible for this.

Another reason the back is so essential to long term health and wellness comes from the nature of the jobs we tend to have now. Most people I know are at a desk or computer for some portion of their day. And while there are tons of articles that detail exactly what happens to your spine or lower body when sitting too long (I’ll dive deeper into this later in another blog), another important aspect is what being at a computer or desk does to our upper back and shoulders.

In order to use a computer or write documents we need to extend our arms forward in front of our bodies for prolonged periods of time. This prolonged misalignment of the back, shoulder blade and upper arms puts a lot of stress on the ligaments and tendons around the shoulder and can cause aches and pains, known as frozen shoulder. Repetitive Strain Injury is another way to describe discomfort that arises in the shoulder area for computer users because the muscles and tendons all along the neck and wrist are being held under tension in one posture for long periods of time. Most of the time when we use a computer our shoulder posture is not at rest, but is supporting the arm using the mouse or the other arm on the keyboard.

Because of these factors the muscles and tendons in the shoulder joint become tight and computer users can experience a tight feeling that over time decreases the range of motion and functionality of the shoulder joint. This is where the W-stretch comes in to play. This simple stretch can help increase the functionality and mobility of this joint, while can also reduce the aches and pains associated with this line of work.

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My goal is to help you not only reach your health and wellness goals, but to continue to set (and meet) new goals 20 or even 30 years from now! Fitness is a life long journey, and we need to make sure we are caring for our bodies throughout this amazing ride.

How To Perform A “W” stretch:

  1. Stand nice and tall with your arms hanging loosely at your sides.
  2. Roll your shoulders back and down while bringing your shoulder blades nice and tight against your back.
  3. Bring your arms up to form a large “W” with your fingers pointing upwards and creating the top of the letter w.
  4. Keep your upper arm (the area between your shoulder and elbow) as still as possible, and bend your forearm arm (from the elbow to your finger tips) as far backwards as possible.
    • Pro Tip: It’s perfectly fine if your forearms don’t move backwards very far. Most of my clients with sedentary lifestyles or desk jobs have tight shoulders and perform this move every day in order to increase shoulder function and mobility.
  5. Perform 8-10 reps per side for 1-3 sets as needed throughout the day.

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My goal is to empower you to feel confident and informed so you can get the most satisfying workout possible. So please let me know how I can better help you achieve that goal. As always, please like and subscribe to this channel to stay up to date on new content, and head on over to Instagram (@fey_fitness) to give me a follow or to YouTube at Fey Fitness.

My Patreon page is now live, so please go show some love there as well. I’d like to make some upgrades to my videos to enhance your viewing pleasure, and any support would be greatly appreciated!

Cheers,

Fey

YouTube: https://www.youtube.com/c/FeyFitness

Instagram: https://www.instagram.com/fey_fitness

Patreon: https://www.patreon.com/FeyFitness

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Fitness Videos

Side Bend Your Way to a Better Back!

Hello and welcome everyone to another episode of Fey Fitness. Today’s exercise video showcases the Side Bend exercise for the versatility it offers both people with low back pain, or those of us with Atrial Fibrillation.

This exercise is perfect for people like me who have been moving furniture and heavy boxes because it stretches the spine and oblique muscles. This stress can help the body move back into alignment, or at least close enough in alignment until you can see your chiropractor again!

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If you live with AFib, also like me, then this exercise is perfect because it does not cause your heart rate to spike like a sit up or crunch might. It is low intensity enough to keep your heart happy, but strong enough to still give your core a workout.

A Side Bend is an easy exercise that encompasses a few simple steps:

  1. Stand straight and tall with your shoulders back.
  2. Raise your right arm above your head so your bicep is closest to your right ear.
  3. Keep your left arm relaxed by your side.
  4. Now, bend your upper body to the left so your left arm slides down along your left thigh and keep your right arm straight with the bicep staying by your ear.
    1. Pro Tip 1: If you are doing this for a bad back, hold this position until you feel your oblique muscles or your lower back start to relax. Then repeat on the other side. Continue switching and holding this position on your left and right side until you start to feel low back relief (generally in about 3-5 reps).
    2. Pro Tip 2: If you have atrial fibrillation and are doing this as a part of your core workout, keep your core muscles tight as you lean to the left. Then, as you return to center, tighten your muscles as much as you can to really work the core as much as possible.
  5. Next, return to center and repeat this motion on the other side with your left arm by your left ear and your right arm along your thigh.
  6. Repeat this as a core exercise 15 times for 3 sets, and 3-5 times as a low back stretch.

As always, please like and subscribe to this channel to stay up to date on new content, and head on over to Instagram (@fey_fitness) to give me a follow or to YouTube at Fey Fitness.

My Patreon page is now live, so please go show some love there as well. I’d like to make some upgrades to my videos to enhance your viewing pleasure, and any support would be greatly appreciated!

Cheers,

Fey

Patreon: https://www.patreon.com/FeyFitness

Instagram: https://www.instagram.com/fey_fitness

YouTube: https://www.youtube.com/c/FeyFitness