#i know it’s foam i know it’s one solid piece of floor mat foam that wasn’t shaped at all and I just. I can’t

[bokatan]

i said i was going to be open minded about this show but i’m genuinely ready to fight the costuming department at this point

[greekgeek21]

Percy Jackson and the Avengers: Convergence - the avengers are humbled

Welcome back! I know it's been awhile but I hope I didn't lose too many of you. I just wanted to say thank you for all of the support I've been getting on all platforms. Honestly, I did not expect this story to take off the way it did.

Now that that's over, I'm gonna clarify something for SOME PEOPLE. I started writing this last October, which means that I have absolutely no interest in going back over already-edited work just to change a minor detail some people seem to find maddening. This chapter, I can say for certain, was written during December, so I don't always remember what happened. Okay?

This chapter is kinda just one big fluffy piece but I love it so no hate pls.

Now please remember to comment, like, follow me, and reblog!

- you author

Ω ♆ Ω

"Okay! Assignments...Annabeth and Piper, go with Widow, Frank with Hawkeye, Hazel and Leo with Tony, and Jason and Percy with Bruce and I. Everyone okay with that?" Steve said.

"Yep."

"Got it, Cap."

"This should be fun..."

The heroes separated into their groups and stood, waiting for more orders from Captain America.

"As I said before, this is just to further evaluate and document your abilities. It shouldn't take long. That's it, get to work," He ordered, turning and walking towards the sparring pads with Jason, Percy, and Dr. Banner.

They were back on the training floor for the evaluations, after an uneventful lunch break. Well, unless you count Frank's disgust with the attempt at proper Chinese food as eventful.

Ω ♆ Ω

Despite them being on the sparring mats, Percy and Jason would not be sparring. Even to someone who doesn't know the full extent of the sons of the Poseidon and Zeus' relationship, it's pretty obvious that they should not be allowed to fight each other. Their personalities are almost exact opposites; Carefree vs Serious.

"Just show us something we haven't seen from you before, and then we'll build from there," Bruce told the teens.

Percy and Jason looked at each other expectantly, waiting for the other to begin. Their powers were similar in the way that they could get out of hand quickly. Neither of them wanted to be the reason that the tower lost power or got flooded. Zeus knows it would be a mess to clean up.

After a whole two minutes of waiting for them to get started, Steve let out a sigh, "Oh, for God's sake! Jason, you go."

"Umm...let's see here," Jason muttered under his breath, looking around the room for inspiration, "Oh! I got it!"

He positioned himself a couple of feet away from a practice dummy and held his hands together in front of him. Taking a deep breath and imagining his goal, he let sparks fly around his hands. He let them grow for a couple of seconds before slowly starting to separate his hands. While doing this, he made sure a line of electricity was stable between his hands. He kept separating his hands until he couldn't anymore, and then he slowly released his grip on the line from his left hand. He made sure to keep feeding the lightning rod so that it held form.

Meanwhile, on the sidelines, Percy, Steve, and Bruce were all watching with equal amounts of shock. Percy had never seen or known Jason could do this, and Steve and Bruce were completely new to all of this. Then, Jason proceeded to shock them further.

He made the line of electricity into a whip. He made a lighting whip.

Percy was so proud of his friend's imagination. It was almost enough to make a grown demigod cry...

Jason readied his whip and struck the practice dummy, slicing it completely in half. Then, he turned to his group, smiling and making the lightning dissipate. It should've been illegal how easy he made it look, in Percy's opinion.

"Dude! That was awesome! I didn't know you could do that!" Percy exclaimed, slapping the son of Zeus on the back with a proud, blinding smile.

No matter what it seemed like sometimes, Percy was the big brother of the Seven.

"Yeah! That was pretty good, son," Steve said, nodding his head in appreciation, "Now we only need to get that process sped-up and it will be an amazing asset in a fight."

"This means you could do so much more with your abilities, including maybe providing infinite power, which we have been searching for for decades! You kids are truly lucky to have these powers," Bruce rattled off.

Percy whispered to Steve, "Does he get like this a lot?"

Steve nodded, "Yeah. I tend to tune-out the sciency rambling and just focus on stuff I can understand. He had Tony if he needs to bounce ideas off of someone, anyway."

"Got it," Percy said, "I guess this means I'm next?"

He had thought about this a lot during lunch, and had decided to go into the exercise with the comfort and ease he had possessed using his powers before Tartarus, and see where he got from there. Like Annabeth said, it was all in his head. He just needed to believe that he had control, and he would get it.

Simple, in theory.

"Yep. I want you to copy Jason, but with water," Steve said.

He gave more specific instructions to Percy because he felt like he needed that. He was a leader, and leaders need to notice and know what their troops need. Percy needed specifics because he was cautious with using his powers, and he wanted to know exactly what was needed of him before going in. That way there is no possibility of him losing control.

Once again, only in theory.

"Okay, Percy... you got this," Percy muttered to himself, bouncing up and down on the balls of his feet and cracking his neck.

He shook his hands out once before readying himself in a slightly-more relaxed version of Jason's stance. But this time, he did not hold his hands together. Instead, he reached his hands out towards the bucket of water the Avengers had brought to the sparring mats earlier. Taking a deep breath, he felt the barely-there familiar tug in his gut before a tendril of water was rising from the bucket and reaching towards his outstretched hands. Percy willed it to wrap around his arms and hands, and then he slowly put his hands together like he had seen Jason do (he wasn't quite sure how he planned to make the whip yet, so this seemed like the best bet). Taking another deep breath, he started separating his hands, but keeping a solid tendril of water stretched between them.

He tried to move slightly faster than his cousin did, just because of the ever present, unconscious competitiveness ingrained between them.

Finally, he let go with his left hand and let the water form into a whip in his right. It kept shape, but was more flexible than the rod had been. Percy turned to the other practice dummy and whipped it twice, forming two straight slices right through the rubber.

Everyone in their group stood in shock, including Percy after he had deposited the water back in the bucket. He hadn't known he could use a whip.

Must be another natural demigod thing, he thought. Most weaponry came easy to him (except archery, of course).

It took a moment for them to recollect themselves, but Steve shook himself out of his stupor first, "That was...impressive, Percy. I didn't know you had such control over your powers."

The demigod in question shrugged modestly, "Yeah. I didn't really either, to be completely honest."

Jason surged forward and hung an arm around his friend, "Stop being so modest, Kelphead! That was amazing!"

Sure, Jason had done the same thing, but he hadn't gone through literal Hell and come back scarred forever, emotionally and physically. But mentioning that topic wasn't wise, so he stuck with just congratulating his older cousin.

"What else do you want us to do?" Percy asked Steve and Bruce, trying to move the attention off of him.

"Well...I guess just do a couple more small things with your powers and then we can be done. I think you've proved your point of not being newbies," he answered.

Percy and Jason smiled at each other once, then nodded at the Captain.

Ω ♆ Ω

"Okay, Frank, let's see what you got! Any special skills besides turning into animals?" Clint asked.

Frank shifted from foot to foot, "Well, I'm pretty good at archery, I guess. Better than my swordsmanship, anyways."

Clint smirked, "You guess? If you're going to be on this team, you need to be completely sure of your skills. So let's see what you can do."

Frank had grabbed his bow and magical quiver during lunch because he figured he would need it for something during this exercise, so he only had to sling the bow over his shoulder to be ready. The quiver was designed by Leo to never run out of celestial bronze and imperial gold arrows. The celestial bronze ones were normal, and the imperial gold were exploding. A combination of both metals would shoot out hardening foam (also designed by Leo) to stop monsters. Or in this case, people.

He set himself up on the first line on the archery range, and let the arrow fly. It hit the bullseye dead-on. Frank turned to look at Clint to find him raising his eyebrows in appreciation.

"Good. But I'm not impressed until I see you do that from a longer distance and on the move, so let's work our way up there, huh? I'm interested in seeing if we can finally have another good archer on this team," Clint said.

Frank smiled, "I've been doing this practically my whole life, so I'd hope I was pretty good by now. Plus, I've been in battle before, shooting on the move."

There was the newfound confidence that still baffled a certain son of Poseidon after a whole year. You go into the deepest parts of Hades with a shy Canadian Baby Man, and then miraculously you make it out and the kid is taller, buffer, and much more confident.

"Sounds interesting... Any war stories you care to share with the class?" Clint asked, intrigued.

Frank's happy expression steeled over, "I think I'd rather keep those to myself, thank you. Maybe another time."

Clint nodded, but you could see he wasn't going to let that go. Frank had made a mistake saying he had seen battle before. It was pretty obvious that the teens had, but he had just confirmed it, therefore furthering the Avengers' curiosity.

So, basically, he had screwed them over further and faster.

With a great sigh, Frank went aimed and shot another arrow, choosing to ignore the awkwardness that had formed between the two archers.

Ω ♆ Ω

Leo and Hazel were... unsure how to react to Tony's exercise, to say the least. They got over to their part of the room and their eyes immediately tunneled-in on the giant block of metal in the center. Nothing special about it besides the fact that it was black, and about four feet tall, and four feet wide. They weren't sure what to make of it.

Tony was beaming next to them, which was a sure sign of nothing good. It was pretty maniacal, too.

"Mr. Stark... what exactly are we doing with this?" Hazel asked.

Somehow, Stark's grin managed to widen even more before he answered with, "Oh, you know, a simple thing, really. I want to see something unique from both of you, so I brought this out of storage. I designed it years ago, not knowing what the hell I would be using it for, but it turns out my genius brain was just preparing me for this moment where I would evidently be training a bunch of teenagers... but anyway! This will mold to any specifications that I need it to, kinda like the LMDs. Just tell me what you're planning to do, and I'll program it to follow your needs."

Hazel raised her eyebrows at Tony's complete disregard for modesty. The others were not kidding when they said he was an arrogant mortal. She was even considering going all "I am your superior because of my divine blood" on him, but then she remembered that that would make her a huge hypocrite.

Leo, on the other hand, was starstruck. He was convinced that he could never come up with even half the stuff Tony invented. He was a true genius in every right. A role model of many Hephestus kids.

"So... who's going first?" Tony asked.

"I'll go!" Leo exclaimed, like an eager child vying for their father's attention.

"Great! That's the spirit! What're you gonna do?"

Leo thought about it, and then the perfect idea came to mind. It wasn't really using his usual extravagant and fiery powers, but it wasn't any less impressive. He wanted to impress Mr. Stark, and this was the way to do it.

"Make it the hardest safe to crack in the world," he answered, a, well, fire lighting up his eyes.

Tony was intrigued, that's for sure. It was pretty obvious what the kid was planning on attempting, but it would be just that: an attempt. Nobody could crack this safe. It was designed by himself personally to house some of his most secret projects for the Avengers. He was literally the only one in the world that even knew of its existence. There was no way Leo could pull off cracking that type of safe without years of preparation.

But, he still programmed the block to make itself into the safe. If anything, it would show these teens how not to underestimate Tony Stark.

"Okay, kid. Good luck," he said, and then whispered, "You're gonna need it."

Leo didn't comment on Tony's quieter remark, but he did smile wider at the prospect of a real challenge. Sure, he could come off as a little overconfident sometimes, but he really was smart and powerful when he tried. He just wasn't a serious child of Athena, he was a fun son of Hephaestus, and he would act as such.

Still, when the block turned into something he had never seen before, he took a deep breath, focused his mind on the task at hand, and got to work.

Tony was smiling wide over his shoulder, interested in seeing how far the kid could get, but little did he know, Leo had this under control. To someone who didn't know him, what he was doing would seem weird, but he was actually just listening to the machine. Yes, listening to it.

He had his ear pressed up against the safe, both hands pressed flat against it next to his head. Leo was already learning the mechanisms of it, and in no time, he would be able to tell the safe to open itself without even lifting a finger.

He was almost vibrating with excitement over how Tony would react. It was sure to be a show.

Sure enough, a little less than a minute later, there was a series of soft clicking heard before the light on the pad flashed green and the door was open.

Of course, it was empty, but Tony was still in shock. A sixteen year old kid had beaten his strongest security system besides JARVIS. It wasn't possible. There was no way that Leo had just cracked his safe.

"No. Not possible," he insisted, turning with wide eyes to stare at the demigod, who had a proud grin on his face.

"Yep, it is. I just did it. Were you not watching?" Leo said, channeling his inner-Percy for sass.

Tony so wanted to protest more, but he knew it was futile. Plus, having someone almost as smart as him around might be some fun. Bruce was always worrying whenever they worked together, and Leo gave off way different vibes.

"I was watching, still working on believing, though," Tony said, "That was some pretty cool shit there, kid. Care to tell me what it was?"

Leo said, "I just talked to the safe. It was a little harder to crack than some of the other ones I've done before, but I got through to it eventually. It was pretty strong. Good work on that design."

"Thank you... I guess," Tony said.

Tony couldn't remember telling Leo who had created the safe, but he figured he would get the same answer as before if he asked. Believing these kids' powers was a little difficult, especially when all of them defied the laws of any science. Tony was starting to think that they were Asgardians, with how they fought and everything.

"Well, let's move onto Hazel. We don't have all day," he said, turning to the daughter of Pluto, who had stayed to the side during Leo's entire turn, "What are you gonna do? It's gonna be pretty hard to follow up on that performance."

Hazel had had time to figure it out while she was waiting, so she answered right away, "I won't be needing the box for my turn. I just need you."

Tony gave her an incredulous look, "What do you need me for?"

"Just tell me a metal. Any metal in the world, and I'll bring it here," she answered.

Okay, Tony was done. There was NO WAY that was possible, and he knew it. He wasn't stupid. These kids were messing with him now.

"Seriously?! I'm not falling for that! You can't do that!" he exclaimed.

Hazel just gave him a knowing smile, "I get that a lot. But I always seem to prove those people wrong..."

Tony sighed, "Okay, sure. Let's do... Vibranium."

He kept a straight face on the outside, but on the inside he was smiling like a maniac. Vibranium could only be found in Wakanda, and they barely had any left. There was no way she could get it all the way here, even if there was any left.

Hazel nodded and closed her eyes, letting her powers search for the precious metal. She had heard of it before from some people in the Underworld. Apparently, it could only be found in a small country in Africa, so she had to widen her search.

It didn't take long to find some, but that was only because what she found was Steve's shield. She hadn't known that it was made of vibranium, and stored that knowledge away for future use. Then, she kept looking.

Soon, she found some and told a very small piece to come to her. You couldn't ask her how it reached all the way up through the tower, but she always just concluded that it was magic. It's the simplest solution.

When she opened her eyes, a content smile on her face, she looked up at Tony with expectation of a shocked outburst, only to find him looking expectantly at her. So he hadn't figured out what she had done yet, apparently.

"Look down," she instructed.

And Tony did. Only to find that a small rock of Vibranium was poking up from the floor. At first, he wasn't sure how to react, but then, he reached down to touch it, trying to make sure what he was seeing was actually true. But before he could put one finger on it, Hazel shoved him away.

"Don't pick it up! It's cursed, you idiot!" she yelled, but then her own face slacked in shock.

She hadn't meant to say that last part. It was the truth, but her powers could definitely be linked back to the gods. She was not going to be the one to let the secret slip. That was going to be Percy or Leo, if anyone.

"That's amazing," Tony breathed, openly staring in shock at the metal.

But before another second had passed, the rock popped back through the floor and was gone as quickly as it had come.

When Tony looked up at Hazel in question, all he got was a shrug in response. It wasn't safe to keep the metals lying around.

Tony physically shook the shock out of him, and said, "Alright. That was pretty impressive, I'll admit, both of you. We can be done for the day. I'm gonna go check out what some of the others are doing."

"Yeah, I'll do that too," Hazel said, turning to Leo. "What about you? What are you gonna do?"

"I think I'll try to help JARVIS find the bad guys," he responded. "I'm getting nervous just waiting for them to blow something else up."

While Tony was walking away, he yelled to Leo, "Don't break anything! Everything here costs more than everything you own!"

Leo wasn't so sure about that, considering the amount of celestial bronze he owned, but he didn't comment on it.

Ω ♆ Ω

Annabeth and Piper were hard to find an exercise for. Neither of them had very obvious superpowers (one didn't have one at all), in Natasha's opinion. She wanted to see how much the others would have to protect them if it came down to a fight of powers. Sure, she didn't have any abilities, but she had also been training how to make up for that almost her whole life.

So, if anyone could find a weakness in these two girls, it would be her, and Natasha was determined to find it.

"Okay girls, this shouldn't take too long. You're only throwing knives at moving targets. The trick is, you won't know when the targets will pop up. You'll be standing in the middle and holographic targets will form around you at random times, always speeding up. If you're as good as you say you are, you can handle this no problem," Natasha said, eyes piercing into Piper and Annabeth.

"Yeah, we got this," Annabeth shot back, standing proud. "I'll go first."

Natasha was not making it unknown that she didn't trust the demigods, and Annabeth was not going to let that continue. Only the "kids" knew what was really going on, so the adults needed to get in line with their way of doing things before somebody got killed. These people that they were hunting had already killed many people, so they knew they were capable of it. This makeshift group needed to be a well-oiled machine by the time they found the bad guys.

"Okay, just step into that square on the ground, and it'll begin. Piper and I will be stepping out of the range," Natasha said, grabbing Piper's arm and dragging her back about seven yards, "Let's begin!"

It seemingly came out of nowhere, the target. Annabeth had barely been able to grab some of the knives from the table next to her before it formed. It was an orange color, and very pixelated. As soon as she shot the arrow right through the bullseye, it exploded in a shower of orange pixels. She barely had time to let that sink in before another one popped up. They seemed to be stopping the knives, but as soon as they deformed, the weapons just dropped to the ground.

It was rapidly speeding up, but it was nothing to being overrun with monsters trying to kill you. Soon enough, the targets started moving, so she had to adjust her stance to hit them where they would be, not where they were.

It was exhilarating. She hadn't had this much of an adrenaline rush in a year!

Her five minutes of throwing seemed to end all-too-quickly. Soon, the targets stopped popping up, and Natasha was walking towards her with an almost-impressed look on her face.

"Not bad, Chase," she conceded.

"Thanks," Annabeth responded, going and helping Piper pick up the knives lying around their area.

When she got to her, her friend looked up, "That was pretty good, Annabeth. I don't know how I'm supposed to follow that, though."

Annabeth rolled her eyes, "Oh, shut up. I could've done better. And you'll do great, Pipes. I trained you, right?"

She had a light twinkle in her eyes that always came when she was joking around (and that wasn't often). Piper had been trying her very best to see it out as much as possible after Tartarus. Percy and Annabeth put on a strong front, but the Seven could all see they were still recovering, and probably would always be. Nobody just jumped right back into things after something as traumatic as that trip through Hell.

But Piper didn't let it be known how proud she was of Annabeth for making a joke; that would only stop the fun right in its tracks.

"Thanks," Piper said, picking up the last knife before replacing Annabeth in her previous spot in the square.

In her opinion, she wasn't doing as good as Annabeth, or making it look as easy, but it wasn't too difficult. She had been practicing all the time on her fighting skills, and she especially focused on daggers. Knives were balanced a bit differently, but it was the same concept. She just had to compensate for the loss of weight.

Soon enough, Piper found the flow and could slightly anticipate when the next target would pop up.

Annabeth knew Piper would be fine doing this exercise. Sure, it got the blood flowing, but it wasn't the hardest thing they had done. They had fought in actual wars.

Before Piper had known what happened, the targets stopped showing up, and the five minutes were up. She was breathing a little heavily, but a giant grin was taking up her face.

"Not bad, either," Natasha complemented, "You will probably be able to take care of yourselves in a fight."

"Probably?" Annabeth glared.

Natasha returned the glare, "Probably."

Annabeth wanted to say more, but a shout from Leo, who had just sprinted back into the room, interrupted her.

"Guys! Guys! We got a hit!" he screamed, eyes wild with excitement.

Ω ♆ Ω

Everyone but Hazel and Tony stared at Leo in confusion and concern. They didn't know that he had gone to work with JARVIS on tracking the bombers.

Tony ran up to Leo, "What? Where?"

"In Las Vegas," Leo answered.

The rest of the heroes had all formed a group around Leo. Percy and Annabeth had naturally gravitated next to each other. At Leo's answer, they clasped hands and shared a look. They knew why Las Vegas was chosen: The Lotus Hotel and Casino. Flashbacks to zebras and old games flashed through their minds.

"What would they want in Las Vegas?" Steve asked.

"Who cares?! We're going to Vegas baby!" Tony exclaimed, pumping his fist. "JARVIS? Prepare the jet."

Tony was the only one who hadn't noticed the oldest demigods' reaction towards

Las Vegas. He didn't realize how bad this could really be. The demigods didn't have the time to make sure the Avengers didn't get stuck in the casino, if that's where they were going (which it probably was).

"Um, care to share what's bothering you two?" Steve asked Percy and Annabeth.

"We've been to Vegas before. If we're going where we think we might be going, this could be bad. You need to listen to us exactly, okay? It's important," Percy answered.

Tony gave him a confused look. "What are you talking about, kid? We'll be fine. I don't need a teeanger telling me how to do what I'm best at."

Annabeth glared at the billionaire, "And what is that; what you're good at? Because I thought it was being lazy and never taking anything seriously."

"Annabeth, just let it go. We'll just have to watch him closer." Percy said, resting a hand on his girlfriend's shoulder.

With one last glare at Tony, and a warning look to the other Avengers, Annabeth stormed out of the training room, heading back up to her room to prepare without another word. Mortals were so stubborn, she thought, especially when you're trying to protect them. It's literally their birthright to protect mortals, and they never let them!

Storming into her room, Annabeth grabbed a duffle bag and started stuffing supplies into it: weapons, spare clothes, ambrosia and nectar, armor, and a couple other things. She was so distracted by her anger that she didn't see the shadows fluctuating in the corner, or the black snout poking out.

She didn't see it until it was too late.

Ω ♆ Ω

"Are you going to tell us what that was all about back there?" Jason asked Percy as the rest of the demigods were walking back to their rooms.

Percy sighed, exhausted with the day but knowing it was not even close to being over, "Las Vegas is where Annabeth, Grover and I went during our first quest together. We got stuck in the Lotus Hotel and Casino. It's the home of the Lotus-eaters. They trap you in there and you don't feel time passing. We were in there for a week without realizing it. It's dangerous, man."

Piper and Jason shared a worried look, and Piper said, "So... we need to keep a close eye on the mortals on this mission, right?"

"A very close eye," Percy nodded.

When Percy reached Annabeth's door, he decided to go check on her. "Go get your stuff. Let's meet in the living room."

"Okay, Aquaman," Leo said, dashing into his soot-stained room.

Percy wasn't sure what he was expecting to find, maybe Annabeth crying, screaming, or angrily throwing things into a bag (that's the most likely), but he was NOT prepared for nothing. Literally nothing; the room was empty. There was an open duffle on the bed, along with a couple of weapons lying around it, but no Annabeth.

He wasn't getting worried yet, though. She could just be in the bathroom. That was a viable option. He would not allow himself to freak out yet. At least not until he checked the bathroom...

... And the bathroom was empty! Now he allowed himself to freak out. He started storming around the room, tossing things around looking for a clue as to where she went, anything!

"Annabeth! Wise girl!" he called, though he knew it was fruitless.

In their lives, nothing was ever as easy as simply calling for someone and they came back. Annabeth was missing, and he had no idea how to find her.

Unless someone was stupid enough to leave a trail of shadows, that is. Looking in the corner, Percy saw that the shadows in the right corner were moving around unnaturally, a lot like what happened after they were used for shadow travel. He had spent enough time around Nico to understand what it looked like.

So this meant that someone with access to shadow traveling took her, and that wasn't a long list. It was probably a hellhound that took her! Oh, were they going to pay.

Percy could feel his powers slipping, and the walls were giving scary creaks. No matter how much he wanted to just explode, he knew that he had to take a deep breath and focus on recentering himself. He would be no help to Annabeth if he wasn't in control. Some part of his brain was telling him that maybe letting off a little steam WOULD help get his powers under control, but no, he promised Annabeth. And Percy refused to break that promise if he could.

"JARVIS!" he yelled, already rushing out the door, "Call everyone to the living room! Now!"

"Right away, sir," JARVIS responded.

Percy ended up just running to the living room, not wasting any time being careful. Annabeth was missing, and he needed to find her and get her back NOW.

His emotions were running high, so he could sense all the water and liquids around him (it was a lot), and it was becoming distracting.

When he got there, only Steve, Clint, and Natasha were waiting so far. Though Hazel and Frank walked in right after him, probably having heard him scream before JARVIS had even called everyone.

"What's going on?" Steve asked, concern filling his eyes.

Percy paced and said, "Wait until everyone else is here. Then I'll tell you."

His mind kept flashing pictures of all his and Annabeth's enemies. Years and years of fighting monsters and wars were playing on his brain. There were so many possible people, even if it probably was the current gang that they were searching for. He didn't want to let himself believe that mortals could be so messed-up that they worked with monsters, monsters that they couldn't even begin to understand. It was so far-fetched, and yet it was his life!

As these thoughts were going through his head, the rest of the team had finally made it in. They were all sporting confused and concerned glances. Natasha seemed to have figured out that one of them was missing, and that it wasn't normal for that person and Percy to be separated. Annabeth was missing.

"Percy, man. Stop pacing and tell us what's wrong," Jason laid a hand on his friend's shoulder.

Percy's eyes got a little misty as he told them, "Annabeth is missing. Taken. She's gone, and I don't know where to find her."

Hazel gasped.

Nothing was right with this. Percy without Annabeth was wrong. So wrong. They needed to be reunited soon, and quickly.

Percy started pacing again, absentmindedly twirling Riptide around his fingers. He had decided that it was best to start in Las Vegas and go from there. There was a good chance that it was the gang who had taken her, and that they were holding her there. It was his only idea.

The others had just been sharing worried looks and a few whispered thoughts before Tony suddenly jumped up, holding his phone like it might explode.

"Guys, I think I know who has her..." he said, making a few hand gestures before his phone screen was projected in front of them.

It was a picture. Of Annabeth.

She was hanging from celestial bronze chains, with a leather gag in her mouth, and shackles on her ankles. Her hair was a matted mess, and she was unconscious. Even so, Percy could see that she had a black eye, probably from struggling. She wouldn't go without a fight, that's for sure. But still, this was not the Annabeth they knew. The Annabeth they knew was a strong force to be reckoned with. This...person was not her.

Percy let out an almost animalistic growl at the sight. They were going to pay, whoever had taken her. All of them.

"It has a note," Tony said, throwing up another picture.

It said:

We are The Truth Seekers. We have your blonde bitch, and she will be dead in the next 24 hours unless you reveal yourselves. The world deserves to know! It is our right to know the monstrosities that go unseen, right beneath our noses! 24 hours, or she's dead. We're at the Lotus Hotel and Casino, another one of the hidden monstrosities in our world. Tell the truth!

Percy was going to kill them. He didn't care if they were mortals, they were going to die. They hurt Annabeth, he hurts back. Worse.

"We need to suit-up, and then we can get going and rescue her. But first, we need a plan," Steve started to speak, but before he could, the world flooded in.

Screw control, Percy thought.

He let the pipes and burst and break the windows. Standing on the very edge of the empty window seal, he let out the loudest taxi whistle the Avengers had ever heard. Waiting only a second for a black blur to show up on the horizon, Percy jumped.

Ω ♆ Ω

other chapters :)

[he-is-mine-i-am-his-blog]

Wild geese 5/18

Fandom: Painter of the Night

Pairing: Baek Nakyum/Yoon Seungho

Ratings: M

Word count: ~1900 words

Story summary: When Nakyum enters an arranged marriage with Lord Seungho, he does expect to find himself in a situation where he does, fighting for his life. ***An arranged marriage AU, set in the Joseon period like the canon.

Warnings: This story contains graphic depictions of violence. These scenes are not terribly gory, excessive, pointless, and violence is not glorified in anyway. I will not give warnings with specific chapters as not to spoil the plot.

Read below or on AO3.

***

Nakyum is sitting behind Seungho on top of his horse. They ride silently. Not a single word has been exchanged between them since they set on their journey.

With a light hand on Seungho’s shoulder, he holds onto him to keep himself steady. He does not dare to sit closer to his husband, to lean against him, even if he craves for the comfort of closeness more than ever. It is not his to have now.

There are tears streaming down Nakyum’s cheeks. They do not ease the further they get in their journey. They continue to fall because they can do so now as his face is hidden from all. He cries in complete silence if only to hide his sorrow too.

His accident had put the hunt to a halt. After they had determined that Nakyum survived it largely unharmed, despite the dangerous situation, their attention turned on his mare.

She was not as fortunate.

More tears well into his eyes at the memory of his horse, and he can’t quite keep quiet. A sob escapes his lips before he can swallow it down.

When it became clear that she had severely damaged one of her legs, that she could no longer walk, that she could no longer even get up from the muddy bank, the decision was made. It rushed in with blinding clarity. There was only one humane option. They could only end her suffering, as there was no way for her to walk, there was no way for her to heal from an injury as serious as hers.

The mood at the hunt was dampened by what took place, as this was not a death any of them were keen to witness.

The elder master Yoon had ridden to see what happened. He looked at his son silently, as the horse was freed from its misery. It was Seungho, who then decided to bring Nakyum back, so that the rest of them could finish the hunt. Nakyum was clearly too shaken to continue, even if they could get him another horse. Seungho’s father had just nodded at his son, and so, they left the forest, the two of them on the road back.

Nakyum’s tears only cease when they must, when they near the Yoon residence.

As they arrive at the stables, Seungho swings his leg over and hops off the horse. He turns back to Nakyum and helps him off the horse too, his hands wide and firm on his waist.

His hands stay on Nakyum, even after his feet find the solid ground. One hand lingers at his side, another comes to hold his shoulder.

For a moment, they stay so close to each other there, when neither of them steps back. They remain silent. Nakyum has his eyes lowered, his head bowed down, although Seungho must be watching him now. He must see the red eyes and the tear-stained cheeks.

Nakyum cannot meet his gaze.

The pain of what happened is still too fresh and vivid, too heavy on his mind.

Seungho then turns away, and he hands over the reins to a servant who had come to greet them. He grabs Nakyum’s hand blindly, and Nakyum winces as a sharp ache lances his wrist, but he bites down the pained yelp.

Stalking towards the house, Seungho begins to drag him behind. It isn’t until they are in the middle of the courtyard that Nakyum tugs against the hold.

Seungho stops and spins around to look at him.

There is still that fire in his eyes, even if it has morphed into something that Nakyum can’t quite understand.

“Stupid,” Seungho spits out as if he can no longer keep the words in, “So horribly irresponsible.”

Nakyum has to lower his head again only to avert his eyes. He feels like crying, but he will not allow himself to break down in front of his husband. He refuses to do so.

“A horse died because of your actions,” Seungho says, “You should have not participated in the hunt if you can’t even ride!”

Nakyum flinches at the words.

He is not as skilled of a rider as the others are, he knows.

He had not grown up like Seungho – or any of the other noblemen had – with the freedom to go gallivanting in the forest on horseback whenever he wanted. He had learned to ride, only because they were one of the few commoners in their village to even afford a horse. He had learned!

He was not as good as a nobleman would be, he knows, but he could ride.

Still, the words bring tears to his eyes. They do because they rush at him with an overwhelming sense of guilt.

He thinks of his mare, of the way that she had looked lying on the bank. Her mouth was foaming, her eyes rolled up, her voice so pained when she tried to rise from where she had fallen. He thinks of how she had acted before and during the hunt, how she had seemed agitated, how she had not seemed herself.

Nakyum shouldn’t have gone. He shouldn’t have pushed her as he did.

“I hope you are proud of yourself.”

The words hurt, even if Seungho’s tone has lost its heat.

Nakyum can’t stay, he can’t listen anymore.

He turns on his heels and scurries off the courtyard.

He goes directly to his private sleeping quarters. The door has barely had time to close behind him before he tumbles down on the floor and cries. He lifts a hand to his chest, clutching at the jacket, because it hurts. It hurts too much.

  ***

  Nakyum cries hard, slumped down on the floor of his sleeping quarters. The stormy waves of his sobs rack his body. The violence of his sorrow is quick to pass though, burned out by the intensity of it.

The last of the tears are falling down his cheeks when he hears the careful knock.

He hesitates for a moment, until he gets on his feet. He wipes with the edge of his sleeve. It is in vain, he knows, given that anyone could tell he had cried just looking at him.

When he opens the door, he finds Seungho’s personal servant at the doorstep. His eyes are cast down, the look on his face solemn.

“I heard what happened,” he says quietly, “I have come to see how you are doing.”

When the older man lifts his eyes, Nakyum has to look away. He doesn’t know what to say. He doesn’t know if he can speak at all, so he doesn’t say anything.

He doesn’t even invite him in. He just leaves the door open, as he walks over to sit down on the mat in the middle of the room.

He lowers his eyes, he hangs his head in shame. It’s enough that the nobles knew, but now the servants did too.

Mr Kim hesitates, but he then approaches Nakyum and asks, “Are you okay?”

The question is only met by silence.

The older man looks at him for a moment, until he places a hand on his shoulder and squeezes it lightly. When he is given no further reaction, he sighs.

With tender touches, he examines Nakyum again to confirm that he is not physically hurt. His careful attention has tears welling in Nakyum’s eyes.

When the older man reaches down the right forearm to examine it too, Nakyum flinches and tries to pull away. He had felt the pain blooming in the wrist before, in the forest, and again at the stables when Seungho had gripped it. It felt nothing compared to the heartbreak inside his chest though.

“I will call for a doctor to come and see your wrist, Sir.”

“No,” Nakyum says determinately, looking down at the hand lying limp in his lap.

He doesn’t want it to be looked at, to be treated either. This can serve as a punishment for what he has done, what he has caused with his carelessness.

Mr Kim sighs again, sitting back on his legs, where he has kneeled in front of Nakyum.

“Sir, it really would be best if this is seen by a doctor. It could be injured wor-“

“No!” Nakyum says again louder this time.

His eyes snap up to meet the servants. He means his words to be heard, to be listened and respected.

The older man looks at him for a moment, before he nods. He gets up silently and leaves the room. The door left ajar in his wake.

Nakyum is alone again.

He looks to his side.

The silence of the room is oppressing, heavy. It only adds to the heaviness in his heart. He can’t help but feel guilty, to feel hurt, to feel so much more than that.

Staring towards the closed windows, he can’t help but think of what happened.

He thinks of how it was not right, how none of it was right. He thinks of how she had not acted like herself even when they were just leaving the residence.

She was a mature mare, well trained, that did not get easily agitated or spooked, except today she had.

It is not his fault. It should not have been his fault.

And then, Nakyum’s eyes fall on the pillow on the floor by the windows.

He remembers the snake that they had discovered in his room, the snake that was not supposed to be there. Just as the horse that was not supposed to get agitated and try to throw him off, without much of reason – with no reason at all.

The air is stolen from his lungs by the sudden realization.

None of it was an accident, none of it was a coincidence.

Someone wants him hurt, someone wants him dead.

It is then that he hears the quiet exchange outside his door. He doesn’t see, he doesn’t hear much at all. He can only make out the words spoken by the familiar voice of Mr Kim.

“… best if I do, Master,” he says, “He’ll be okay, I assure you.”

When the man returns to the room, he has a small basket with him. He closes the door behind him before he rejoins Nakyum, placing the basket on the floor beside him.

He is gentle as he removes Nakyum’s outer clothes. He then takes the injured wrist in his hands. Nakyum doesn’t stop him this time. He only watches him silently, as he sets on his work. 

He binds the wrist carefully, using a few smooth pieces of wood for support, adding padding and binding it tightly with long strips of cotton.

“It was probably scary what happened to you,” the older man finally says, his voice soft and kind, “It’s okay to feel fear. It must’ve been scary for others, too, seeing you get in such a terrible accident.”

Nakyum looks at the servant silently. He knows he shouldn’t tell anyone, he knows he shouldn’t trust anyone, but after a moment of silence between them, he speaks the words.

“Not an accident,” he says, so quietly that it can barely be heard.

Mr Kim’s hands still. He lifts his eyes to meet Nakyum’s, his brows furrowed in confusion.

Nakyum knows he shouldn’t tell anyone, but he can’t help but confide in this older man who reminds him of his own father.

“It was not an accident.”

[ethelbertpaul444-blog]

How to Use A Foam Roller: Step-by-Step Guide

In the last few years, the foam roller has become a staple in commercial gyms. 10% of every piece of equipment in a modern fitness facility is now some type of foam roller. Not true, but they are indeed everywhere. And with good reason: you can essentially give yourself a deep tissue massage with one of these bad boys. And if you fork out $20 bucks, you don’t even have to leave your home to do it! So today we’ll chat about these new toys: The benefits of using a foam roller Some simple exercises you can do from home Common pitfalls we want to make sure you avoid What to buy should you want one Whether or not you should put a cat in one That last one is definitely a hard “no.” Let’s get rolling (the puns are only going to get worse from here) What are the benefits of using a foam roller? You’ll often hear using a foam roller as “self-myofascial release.” You may be asking, “myofawhatnow?” Don’t stress, because “fascia” is just the connective tissue covering muscle. Just know that “self-myofascial release” means giving yourself a tissue massage. The type of massage you receive has a lot to do with the type of roller you use and the exercises performed. For example, the denser and firmer the roller, the more intense the massage will be. Think the difference between the relaxing touch of a masseur/masseuse and a deep tissue sports massage where you cry out in agony but feel great after. We’ll start you off with the more relaxing sequence. Now, it should be noted there is a debate on the actual benefits of “self-myofascial release.” There are some claims that myofascial release will help flexibility and muscle recovery. There are others that say that’s bogus. What does the science say? Some of it’s supported: A foam roller has been shown to help the range of hip motion in soccer players[1]. Rolling massages can help alleviate muscle soreness[2]. Some of it is not supported: Foam rolling use doesn’t appear to impact the length of muscle[3]. A study found no help in relieving “tightness” in the hamstring[4]. So yeah, the science isn’t definitive on this. But there does seem to be a lot of anecdotal evidence praising foam rollers. My take? I think the foam roller is a great tool for temporary pain relief as long as it’s used correctly, but you can’t ignore what caused the soreness in the first place! Want help getting started? Beginner foam roller exercises All you need is some type of roller and some floor space. A yoga mat would be helpful but not required. We’ll go over four simple exercises to get you going with a foam roller. Think of the following as a relaxing sequence: Thoracic Spine Glutes (both sides) Quads (one at a time) Abductors Take each move for about 20-30 seconds. Hold for major sore spots. Breath deeply, calmly. I asked Matt Myers, one of our online coaches at Nerd Fitness – he’s hilarious but don’t tell him I said that – to guide you through these moves in this quick video. Yes, that’s a T-Rex on a foam roller. You’re welcome: That’s it. Keep it simple at first. You can do this sequence after a workout. Or even before. Or all by itself. Go wild. Common mistakes when using a foam roller I want to make an important point on foam rollers: As mentioned, one of the benefits is their ability to help with painful or tight areas. However, it’s important to remember that using a foam roller won’t treat the root cause of the pain. It’s only going to help  treat the symptom by easing pain. As the studies above point out, it’s not quite clear how myofascial release does this. What I’m trying to say: If you’re working out incorrectly, or in pain because of a sedentary lifestyle, or some other type of issue, using a foam roller won’t fix it. It’ll only help you manage the discomfort. You’ll potentially need outside help to uncover the real issue that’s causing the problem in the first place. The foam roller is the equivalent of using painkillers to help a broken foot, without first setting any of the bones correctly, or asking the question “Why did you think kicking that brick wall was a good idea in the first place?” Eek. So use the foam roller to manage discomfort, but know that it’s not a panacea (boy do I love that word) for all of your ailments and movement issues! If you’re not sure if you are training correctly, or you’re struggling to not always be dealing with pulled or sore muscles, we are here to help. Matt from our video above, is part of the experienced, fun, non-judgmental staff that make up the Nerd Fitness 1-on-1 Online Coaching Program. Our team can help with many different types of exercises, with or without a roller. Plus, if you’re struggling with weight loss, they can help there too. Want to see if we are a good fit for each other? Click on the big image below to schedule a free consultation with our Team (you’ll probably speak with Big Red, he’s good people): Foam roller recommendations You now know a foam roller can be a super helpful tool to manage pain and discomfort. And thanks to Matt, you even know how to use one. Want to buy one? You need to think about the following: Density: the denser the roller, the more intense the massage you’ll receive. Texture: some rollers will have ridges and knots to help dig into your muscle and tissue. Shape and size: big ones, small ones, some as big as your head. You can get a foam roller in just about every size you could want. There’s a lot to consider, but here’s some solid choices: Yes4All Premium USA Foam Roller. It’s cheap, not too firm, and comes in a few different lengths and colors. Not a bad first roller.LuxFit Premium High Density Foam Roller. If you are looking for a firmer roller for a more intense experience, the LuxFit is a good purchase.TriggerPoint GRID Foam Roller. What something with some texture to help increase your ability to dig into muscle? The TriggerPoint will do just that.RumbleRoller. If you want to take texture to the next level, the RumbleRoller is the way to do it. Be careful.Hyperice Vyper 2.0 High-Intensity Vibrating Fitness Roller. Yes, the Hyperice Vyper is expensive. But it also vibrates. The major complaint against the Hyperice is it vibrates TOO much. If you want to go all in on your foam roller experience, this would be how to do it. Boom. That’ll give you some options to… get rolling. In appreciation of self care Our lives are busy. It can be a real challenge to carve out time to take care of ourselves. But it’s important that we do. Outside of anyone else, we are in the best position to help ourselves (duh). Even if it’s only for five minutes and with a piece of foam. Foam rolling is a great way to manage tightness and pain from the comfort of your own home. If you don’t have one, you can also use household items like a tennis ball to attack the “knots” that develop in our bodies. Or, go the other way and spring for a licensed massage[5]. The importance is self care. Try the foam roller the next time you’re at the gym. Or get one sent to your home. It’s a fun toy to have around. Breathe in now, breathe out, and as Fred Durst of Limp Bizkit taught us: “just keep rollin’ baby.” What do you think? Love foam rollers? Or think they are a tripping hazard at the gym? Want more advanced exercises? Let us know! -Steve PS: I tried my hardest to not make a Limp Bizkit reference in this post. Almost made it. PPS: If you want help playing with all the other toys at the gym, I’ll mention one last time our 1-on-1 Coaching program. We can help make all the equipment at any fitness facility way less scary. Or teach you how to workout from home so you can skip the whole place altogether. ### ALL Photos Sources can be found in this footnote here[6]. Footnotes    ( returns to text) Study on those soccer players here. The study on foam rolling and muscle soreness is right here Muscle length study is right here. Scope out that hamstring investigation at this link. Treat yo’self! Photo: foam roller, lego doctor, stormtroopers, noodles, foam roller II, mountain, Read more: nerdfitness.com http://dailybuzznetwork.com/index.php/2018/10/20/how-to-use-a-foam-roller-step-by-step-guide/

[lindafrancois]

How to Use A Foam Roller: Step-by-Step Guide

In the last few years, the foam roller has become a staple in commercial gyms. 10% of every piece of equipment in a modern fitness facility is now some type of foam roller.

Not true, but they are indeed everywhere.

And with good reason: you can essentially give yourself a deep tissue massage with one of these bad boys. And if you fork out $20 bucks, you don’t even have to leave your home to do it!

So today we’ll chat about these new toys:

The benefits of using a foam roller

Some simple exercises you can do from home

Common pitfalls we want to make sure you avoid

What to buy should you want one

Whether or not you should put a cat in one

That last one is definitely a hard “no.”

Let’s get rolling (the puns are only going to get worse from here)

What are the benefits of using a foam roller?

You’ll often hear using a foam roller as “self-myofascial release.”

You may be asking, “myofawhatnow?”

Don’t stress, because “fascia” is just the connective tissue covering muscle. Just know that “self-myofascial release” means giving yourself a tissue massage.

The type of massage you receive has a lot to do with the type of roller you use and the exercises performed. For example, the denser and firmer the roller, the more intense the massage will be. Think the difference between the relaxing touch of a masseur/masseuse and a deep tissue sports massage where you cry out in agony but feel great after.

We’ll start you off with the more relaxing sequence.

Now, it should be noted there is a debate on the actual benefits of “self-myofascial release.” There are some claims that myofascial release will help flexibility and muscle recovery. There are others that say that’s bogus.

What does the science say?

Some of it’s supported:

A foam roller has been shown to help the range of hip motion in soccer players[1].

Rolling massages can help alleviate muscle soreness[2].

Some of it is not supported:

Foam rolling use doesn’t appear to impact the length of muscle[3].

A study found no help in relieving “tightness” in the hamstring[4].

So yeah, the science isn’t definitive on this. But there does seem to be a lot of anecdotal evidence praising foam rollers.

My take? I think the foam roller is a great tool for temporary pain relief as long as it’s used correctly, but you can’t ignore what caused the soreness in the first place!

Want help getting started?

Beginner foam roller exercises

All you need is some type of roller and some floor space. A yoga mat would be helpful but not required.

We’ll go over four simple exercises to get you going with a foam roller. Think of the following as a relaxing sequence:

Thoracic Spine

Glutes (both sides)

Quads (one at a time)

Abductors

Take each move for about 20-30 seconds. Hold for major sore spots. Breath deeply, calmly.

I asked Matt Myers, one of our online coaches at Nerd Fitness – he’s hilarious but don’t tell him I said that – to guide you through these moves in this quick video.

Yes, that’s a T-Rex on a foam roller. You’re welcome:

That’s it. Keep it simple at first.

You can do this sequence after a workout. Or even before. Or all by itself. Go wild.

Common mistakes when using a foam roller

I want to make an important point on foam rollers:

As mentioned, one of the benefits is their ability to help with painful or tight areas.

However, it’s important to remember that using a foam roller won’t treat the root cause of the pain. It’s only going to help  treat the symptom by easing pain.

As the studies above point out, it’s not quite clear how myofascial release does this.

What I’m trying to say: If you’re working out incorrectly, or in pain because of a sedentary lifestyle, or some other type of issue, using a foam roller won’t fix it. It’ll only help you manage the discomfort. You’ll potentially need outside help to uncover the real issue that’s causing the problem in the first place.

The foam roller is the equivalent of using painkillers to help a broken foot, without first setting any of the bones correctly, or asking the question “Why did you think kicking that brick wall was a good idea in the first place?”

Eek.

So use the foam roller to manage discomfort, but know that it’s not a panacea (boy do I love that word) for all of your ailments and movement issues!

If you’re not sure if you are training correctly, or you’re struggling to not always be dealing with pulled or sore muscles, we are here to help. Matt from our video above, is part of the experienced, fun, non-judgmental staff that make up the Nerd Fitness 1-on-1 Online Coaching Program. Our team can help with many different types of exercises, with or without a roller. Plus, if you’re struggling with weight loss, they can help there too.

Want to see if we are a good fit for each other? Click on the big image below to schedule a free consultation with our Team (you’ll probably speak with Big Red, he’s good people):

Foam roller recommendations

You now know a foam roller can be a super helpful tool to manage pain and discomfort. And thanks to Matt, you even know how to use one.

Want to buy one? You need to think about the following:

Density: the denser the roller, the more intense the massage you’ll receive.

Texture: some rollers will have ridges and knots to help dig into your muscle and tissue.

Shape and size: big ones, small ones, some as big as your head. You can get a foam roller in just about every size you could want.

There’s a lot to consider, but here’s some solid choices:

Yes4All Premium USA Foam Roller. It’s cheap, not too firm, and comes in a few different lengths and colors. Not a bad first roller.

LuxFit Premium High Density Foam Roller. If you are looking for a firmer roller for a more intense experience, the LuxFit is a good purchase.

TriggerPoint GRID Foam Roller. What something with some texture to help increase your ability to dig into muscle? The TriggerPoint will do just that.

RumbleRoller. If you want to take texture to the next level, the RumbleRoller is the way to do it. Be careful.

Hyperice Vyper 2.0 High-Intensity Vibrating Fitness Roller. Yes, the Hyperice Vyper is expensive. But it also vibrates. The major complaint against the Hyperice is it vibrates TOO much. If you want to go all in on your foam roller experience, this would be how to do it.

Boom. That’ll give you some options to… get rolling.

In appreciation of self care

Our lives are busy. It can be a real challenge to carve out time to take care of ourselves. But it’s important that we do. Outside of anyone else, we are in the best position to help ourselves (duh). Even if it’s only for five minutes and with a piece of foam.

Foam rolling is a great way to manage tightness and pain from the comfort of your own home. If you don’t have one, you can also use household items like a tennis ball to attack the “knots” that develop in our bodies. Or, go the other way and spring for a licensed massage[5].

The importance is self care. Try the foam roller the next time you’re at the gym. Or get one sent to your home. It’s a fun toy to have around.

Breathe in now, breathe out, and as Fred Durst of Limp Bizkit taught us: “just keep rollin’ baby.”

What do you think? Love foam rollers? Or think they are a tripping hazard at the gym? Want more advanced exercises? Let us know!

-Steve

PS: I tried my hardest to not make a Limp Bizkit reference in this post. Almost made it.

PPS: If you want help playing with all the other toys at the gym, I’ll mention one last time our 1-on-1 Coaching program. We can help make all the equipment at any fitness facility way less scary. Or teach you how to workout from home so you can skip the whole place altogether.

###

ALL Photos Sources can be found in this footnote here[6].

Footnotes    ( returns to text)

Study on those soccer players here.

The study on foam rolling and muscle soreness is right here

Muscle length study is right here.

Scope out that hamstring investigation at this link.

Treat yo’self!

Photo: foam roller, lego doctor, stormtroopers, noodles, foam roller II, mountain,

How to Use A Foam Roller: Step-by-Step Guide published first on https://dietariouspage.tumblr.com/

[joshuabradleyn]

How to Use A Foam Roller: Step-by-Step Guide

In the last few years, the foam roller has become a staple in commercial gyms. 10% of every piece of equipment in a modern fitness facility is now some type of foam roller.

Not true, but they are indeed everywhere.

And with good reason: you can essentially give yourself a deep tissue massage with one of these bad boys. And if you fork out $20 bucks, you don’t even have to leave your home to do it!

So today we’ll chat about these new toys:

The benefits of using a foam roller

Some simple exercises you can do from home

Common pitfalls we want to make sure you avoid

What to buy should you want one

Whether or not you should put a cat in one

That last one is definitely a hard “no.”

Let’s get rolling (the puns are only going to get worse from here)

What are the benefits of using a foam roller?

You’ll often hear using a foam roller as “self-myofascial release.”

You may be asking, “myofawhatnow?”

Don’t stress, because “fascia” is just the connective tissue covering muscle. Just know that “self-myofascial release” means giving yourself a tissue massage.

The type of massage you receive has a lot to do with the type of roller you use and the exercises performed. For example, the denser and firmer the roller, the more intense the massage will be. Think the difference between the relaxing touch of a masseur/masseuse and a deep tissue sports massage where you cry out in agony but feel great after.

We’ll start you off with the more relaxing sequence.

Now, it should be noted there is a debate on the actual benefits of “self-myofascial release.” There are some claims that myofascial release will help flexibility and muscle recovery. There are others that say that’s bogus.

What does the science say?

Some of it’s supported:

A foam roller has been shown to help the range of hip motion in soccer players[1].

Rolling massages can help alleviate muscle soreness[2].

Some of it is not supported:

Foam rolling use doesn’t appear to impact the length of muscle[3].

A study found no help in relieving “tightness” in the hamstring[4].

So yeah, the science isn’t definitive on this. But there does seem to be a lot of anecdotal evidence praising foam rollers.

My take? I think the foam roller is a great tool for temporary pain relief as long as it’s used correctly, but you can’t ignore what caused the soreness in the first place!

Want help getting started?

Beginner foam roller exercises

All you need is some type of roller and some floor space. A yoga mat would be helpful but not required.

We’ll go over four simple exercises to get you going with a foam roller. Think of the following as a relaxing sequence:

Thoracic Spine

Glutes (both sides)

Quads (one at a time)

Abductors

Take each move for about 20-30 seconds. Hold for major sore spots. Breath deeply, calmly.

I asked Matt Myers, one of our online coaches at Nerd Fitness – he’s hilarious but don’t tell him I said that – to guide you through these moves in this quick video.

Yes, that’s a T-Rex on a foam roller. You’re welcome:

That’s it. Keep it simple at first.

You can do this sequence after a workout. Or even before. Or all by itself. Go wild.

Common mistakes when using a foam roller

I want to make an important point on foam rollers:

As mentioned, one of the benefits is their ability to help with painful or tight areas.

However, it’s important to remember that using a foam roller won’t treat the root cause of the pain. It’s only going to help  treat the symptom by easing pain.

As the studies above point out, it’s not quite clear how myofascial release does this.

What I’m trying to say: If you’re working out incorrectly, or in pain because of a sedentary lifestyle, or some other type of issue, using a foam roller won’t fix it. It’ll only help you manage the discomfort. You’ll potentially need outside help to uncover the real issue that’s causing the problem in the first place.

The foam roller is the equivalent of using painkillers to help a broken foot, without first setting any of the bones correctly, or asking the question “Why did you think kicking that brick wall was a good idea in the first place?”

Eek.

So use the foam roller to manage discomfort, but know that it’s not a panacea (boy do I love that word) for all of your ailments and movement issues!

If you’re not sure if you are training correctly, or you’re struggling to not always be dealing with pulled or sore muscles, we are here to help. Matt from our video above, is part of the experienced, fun, non-judgmental staff that make up the Nerd Fitness 1-on-1 Online Coaching Program. Our team can help with many different types of exercises, with or without a roller. Plus, if you’re struggling with weight loss, they can help there too.

Want to see if we are a good fit for each other? Click on the big image below to schedule a free consultation with our Team (you’ll probably speak with Big Red, he’s good people):

Foam roller recommendations

You now know a foam roller can be a super helpful tool to manage pain and discomfort. And thanks to Matt, you even know how to use one.

Want to buy one? You need to think about the following:

Density: the denser the roller, the more intense the massage you’ll receive.

Texture: some rollers will have ridges and knots to help dig into your muscle and tissue.

Shape and size: big ones, small ones, some as big as your head. You can get a foam roller in just about every size you could want.

There’s a lot to consider, but here’s some solid choices:

Yes4All Premium USA Foam Roller. It’s cheap, not too firm, and comes in a few different lengths and colors. Not a bad first roller.

LuxFit Premium High Density Foam Roller. If you are looking for a firmer roller for a more intense experience, the LuxFit is a good purchase.

TriggerPoint GRID Foam Roller. What something with some texture to help increase your ability to dig into muscle? The TriggerPoint will do just that.

RumbleRoller. If you want to take texture to the next level, the RumbleRoller is the way to do it. Be careful.

Hyperice Vyper 2.0 High-Intensity Vibrating Fitness Roller. Yes, the Hyperice Vyper is expensive. But it also vibrates. The major complaint against the Hyperice is it vibrates TOO much. If you want to go all in on your foam roller experience, this would be how to do it.

Boom. That’ll give you some options to… get rolling.

In appreciation of self care

Our lives are busy. It can be a real challenge to carve out time to take care of ourselves. But it’s important that we do. Outside of anyone else, we are in the best position to help ourselves (duh). Even if it’s only for five minutes and with a piece of foam.

Foam rolling is a great way to manage tightness and pain from the comfort of your own home. If you don’t have one, you can also use household items like a tennis ball to attack the “knots” that develop in our bodies. Or, go the other way and spring for a licensed massage[5].

The importance is self care. Try the foam roller the next time you’re at the gym. Or get one sent to your home. It’s a fun toy to have around.

Breathe in now, breathe out, and as Fred Durst of Limp Bizkit taught us: “just keep rollin’ baby.”

What do you think? Love foam rollers? Or think they are a tripping hazard at the gym? Want more advanced exercises? Let us know!

-Steve

PS: I tried my hardest to not make a Limp Bizkit reference in this post. Almost made it.

PPS: If you want help playing with all the other toys at the gym, I’ll mention one last time our 1-on-1 Coaching program. We can help make all the equipment at any fitness facility way less scary. Or teach you how to workout from home so you can skip the whole place altogether.

###

ALL Photos Sources can be found in this footnote here[6].

Footnotes    ( returns to text)

Study on those soccer players here.

The study on foam rolling and muscle soreness is right here

Muscle length study is right here.

Scope out that hamstring investigation at this link.

Treat yo’self!

Photo: foam roller, lego doctor, stormtroopers, noodles, foam roller II, mountain,

https://ift.tt/2RvSwom

[almajonesnjna]

How to Use A Foam Roller: Step-by-Step Guide

In the last few years, the foam roller has become a staple in commercial gyms. 10% of every piece of equipment in a modern fitness facility is now some type of foam roller.

Not true, but they are indeed everywhere.

And with good reason: you can essentially give yourself a deep tissue massage with one of these bad boys. And if you fork out $20 bucks, you don’t even have to leave your home to do it!

So today we’ll chat about these new toys:

The benefits of using a foam roller

Some simple exercises you can do from home

Common pitfalls we want to make sure you avoid

What to buy should you want one

Whether or not you should put a cat in one

That last one is definitely a hard “no.”

Let’s get rolling (the puns are only going to get worse from here)

What are the benefits of using a foam roller?

You’ll often hear using a foam roller as “self-myofascial release.”

You may be asking, “myofawhatnow?”

Don’t stress, because “fascia” is just the connective tissue covering muscle. Just know that “self-myofascial release” means giving yourself a tissue massage.

The type of massage you receive has a lot to do with the type of roller you use and the exercises performed. For example, the denser and firmer the roller, the more intense the massage will be. Think the difference between the relaxing touch of a masseur/masseuse and a deep tissue sports massage where you cry out in agony but feel great after.

We’ll start you off with the more relaxing sequence.

Now, it should be noted there is a debate on the actual benefits of “self-myofascial release.” There are some claims that myofascial release will help flexibility and muscle recovery. There are others that say that’s bogus.

What does the science say?

Some of it’s supported:

A foam roller has been shown to help the range of hip motion in soccer players[1].

Rolling massages can help alleviate muscle soreness[2].

Some of it is not supported:

Foam rolling use doesn’t appear to impact the length of muscle[3].

A study found no help in relieving “tightness” in the hamstring[4].

So yeah, the science isn’t definitive on this. But there does seem to be a lot of anecdotal evidence praising foam rollers.

My take? I think the foam roller is a great tool for temporary pain relief as long as it’s used correctly, but you can’t ignore what caused the soreness in the first place!

Want help getting started?

Beginner foam roller exercises

All you need is some type of roller and some floor space. A yoga mat would be helpful but not required.

We’ll go over four simple exercises to get you going with a foam roller. Think of the following as a relaxing sequence:

Thoracic Spine

Glutes (both sides)

Quads (one at a time)

Abductors

Take each move for about 20-30 seconds. Hold for major sore spots. Breath deeply, calmly.

I asked Matt Myers, one of our online coaches at Nerd Fitness – he’s hilarious but don’t tell him I said that – to guide you through these moves in this quick video.

Yes, that’s a T-Rex on a foam roller. You’re welcome:

That’s it. Keep it simple at first.

You can do this sequence after a workout. Or even before. Or all by itself. Go wild.

Common mistakes when using a foam roller

I want to make an important point on foam rollers:

As mentioned, one of the benefits is their ability to help with painful or tight areas.

However, it’s important to remember that using a foam roller won’t treat the root cause of the pain. It’s only going to help  treat the symptom by easing pain.

As the studies above point out, it’s not quite clear how myofascial release does this.

What I’m trying to say: If you’re working out incorrectly, or in pain because of a sedentary lifestyle, or some other type of issue, using a foam roller won’t fix it. It’ll only help you manage the discomfort. You’ll potentially need outside help to uncover the real issue that’s causing the problem in the first place.

The foam roller is the equivalent of using painkillers to help a broken foot, without first setting any of the bones correctly, or asking the question “Why did you think kicking that brick wall was a good idea in the first place?”

Eek.

So use the foam roller to manage discomfort, but know that it’s not a panacea (boy do I love that word) for all of your ailments and movement issues!

If you’re not sure if you are training correctly, or you’re struggling to not always be dealing with pulled or sore muscles, we are here to help. Matt from our video above, is part of the experienced, fun, non-judgmental staff that make up the Nerd Fitness 1-on-1 Online Coaching Program. Our team can help with many different types of exercises, with or without a roller. Plus, if you’re struggling with weight loss, they can help there too.

Want to see if we are a good fit for each other? Click on the big image below to schedule a free consultation with our Team (you’ll probably speak with Big Red, he’s good people):

Foam roller recommendations

You now know a foam roller can be a super helpful tool to manage pain and discomfort. And thanks to Matt, you even know how to use one.

Want to buy one? You need to think about the following:

Density: the denser the roller, the more intense the massage you’ll receive.

Texture: some rollers will have ridges and knots to help dig into your muscle and tissue.

Shape and size: big ones, small ones, some as big as your head. You can get a foam roller in just about every size you could want.

There’s a lot to consider, but here’s some solid choices:

Yes4All Premium USA Foam Roller. It’s cheap, not too firm, and comes in a few different lengths and colors. Not a bad first roller.

LuxFit Premium High Density Foam Roller. If you are looking for a firmer roller for a more intense experience, the LuxFit is a good purchase.

TriggerPoint GRID Foam Roller. What something with some texture to help increase your ability to dig into muscle? The TriggerPoint will do just that.

RumbleRoller. If you want to take texture to the next level, the RumbleRoller is the way to do it. Be careful.

Hyperice Vyper 2.0 High-Intensity Vibrating Fitness Roller. Yes, the Hyperice Vyper is expensive. But it also vibrates. The major complaint against the Hyperice is it vibrates TOO much. If you want to go all in on your foam roller experience, this would be how to do it.

Boom. That’ll give you some options to… get rolling.

In appreciation of self care

Our lives are busy. It can be a real challenge to carve out time to take care of ourselves. But it’s important that we do. Outside of anyone else, we are in the best position to help ourselves (duh). Even if it’s only for five minutes and with a piece of foam.

Foam rolling is a great way to manage tightness and pain from the comfort of your own home. If you don’t have one, you can also use household items like a tennis ball to attack the “knots” that develop in our bodies. Or, go the other way and spring for a licensed massage[5].

The importance is self care. Try the foam roller the next time you’re at the gym. Or get one sent to your home. It’s a fun toy to have around.

Breathe in now, breathe out, and as Fred Durst of Limp Bizkit taught us: “just keep rollin’ baby.”

What do you think? Love foam rollers? Or think they are a tripping hazard at the gym? Want more advanced exercises? Let us know!

-Steve

PS: I tried my hardest to not make a Limp Bizkit reference in this post. Almost made it.

PPS: If you want help playing with all the other toys at the gym, I’ll mention one last time our 1-on-1 Coaching program. We can help make all the equipment at any fitness facility way less scary. Or teach you how to workout from home so you can skip the whole place altogether.

###

ALL Photos Sources can be found in this footnote here[6].

Footnotes    ( returns to text)

Study on those soccer players here.

The study on foam rolling and muscle soreness is right here

Muscle length study is right here.

Scope out that hamstring investigation at this link.

Treat yo’self!

Photo: foam roller, lego doctor, stormtroopers, noodles, foam roller II, mountain,

https://ift.tt/2RvSwom

[neilmillerne]

How to Use A Foam Roller: Step-by-Step Guide

In the last few years, the foam roller has become a staple in commercial gyms. 10% of every piece of equipment in a modern fitness facility is now some type of foam roller.

Not true, but they are indeed everywhere.

And with good reason: you can essentially give yourself a deep tissue massage with one of these bad boys. And if you fork out $20 bucks, you don’t even have to leave your home to do it!

So today we’ll chat about these new toys:

The benefits of using a foam roller

Some simple exercises you can do from home

Common pitfalls we want to make sure you avoid

What to buy should you want one

Whether or not you should put a cat in one

That last one is definitely a hard “no.”

Let’s get rolling (the puns are only going to get worse from here)

What are the benefits of using a foam roller?

You’ll often hear using a foam roller as “self-myofascial release.”

You may be asking, “myofawhatnow?”

Don’t stress, because “fascia” is just the connective tissue covering muscle. Just know that “self-myofascial release” means giving yourself a tissue massage.

The type of massage you receive has a lot to do with the type of roller you use and the exercises performed. For example, the denser and firmer the roller, the more intense the massage will be. Think the difference between the relaxing touch of a masseur/masseuse and a deep tissue sports massage where you cry out in agony but feel great after.

We’ll start you off with the more relaxing sequence.

Now, it should be noted there is a debate on the actual benefits of “self-myofascial release.” There are some claims that myofascial release will help flexibility and muscle recovery. There are others that say that’s bogus.

What does the science say?

Some of it’s supported:

A foam roller has been shown to help the range of hip motion in soccer players[1].

Rolling massages can help alleviate muscle soreness[2].

Some of it is not supported:

Foam rolling use doesn’t appear to impact the length of muscle[3].

A study found no help in relieving “tightness” in the hamstring[4].

So yeah, the science isn’t definitive on this. But there does seem to be a lot of anecdotal evidence praising foam rollers.

My take? I think the foam roller is a great tool for temporary pain relief as long as it’s used correctly, but you can’t ignore what caused the soreness in the first place!

Want help getting started?

Beginner foam roller exercises

All you need is some type of roller and some floor space. A yoga mat would be helpful but not required.

We’ll go over four simple exercises to get you going with a foam roller. Think of the following as a relaxing sequence:

Thoracic Spine

Glutes (both sides)

Quads (one at a time)

Abductors

Take each move for about 20-30 seconds. Hold for major sore spots. Breath deeply, calmly.

I asked Matt Myers, one of our online coaches at Nerd Fitness – he’s hilarious but don’t tell him I said that – to guide you through these moves in this quick video.

Yes, that’s a T-Rex on a foam roller. You’re welcome:

That’s it. Keep it simple at first.

You can do this sequence after a workout. Or even before. Or all by itself. Go wild.

Common mistakes when using a foam roller

I want to make an important point on foam rollers:

As mentioned, one of the benefits is their ability to help with painful or tight areas.

However, it’s important to remember that using a foam roller won’t treat the root cause of the pain. It’s only going to help  treat the symptom by easing pain.

As the studies above point out, it’s not quite clear how myofascial release does this.

What I’m trying to say: If you’re working out incorrectly, or in pain because of a sedentary lifestyle, or some other type of issue, using a foam roller won’t fix it. It’ll only help you manage the discomfort. You’ll potentially need outside help to uncover the real issue that’s causing the problem in the first place.

The foam roller is the equivalent of using painkillers to help a broken foot, without first setting any of the bones correctly, or asking the question “Why did you think kicking that brick wall was a good idea in the first place?”

Eek.

So use the foam roller to manage discomfort, but know that it’s not a panacea (boy do I love that word) for all of your ailments and movement issues!

If you’re not sure if you are training correctly, or you’re struggling to not always be dealing with pulled or sore muscles, we are here to help. Matt from our video above, is part of the experienced, fun, non-judgmental staff that make up the Nerd Fitness 1-on-1 Online Coaching Program. Our team can help with many different types of exercises, with or without a roller. Plus, if you’re struggling with weight loss, they can help there too.

Want to see if we are a good fit for each other? Click on the big image below to schedule a free consultation with our Team (you’ll probably speak with Big Red, he’s good people):

Foam roller recommendations

You now know a foam roller can be a super helpful tool to manage pain and discomfort. And thanks to Matt, you even know how to use one.

Want to buy one? You need to think about the following:

Density: the denser the roller, the more intense the massage you’ll receive.

Texture: some rollers will have ridges and knots to help dig into your muscle and tissue.

Shape and size: big ones, small ones, some as big as your head. You can get a foam roller in just about every size you could want.

There’s a lot to consider, but here’s some solid choices:

Yes4All Premium USA Foam Roller. It’s cheap, not too firm, and comes in a few different lengths and colors. Not a bad first roller.

LuxFit Premium High Density Foam Roller. If you are looking for a firmer roller for a more intense experience, the LuxFit is a good purchase.

TriggerPoint GRID Foam Roller. What something with some texture to help increase your ability to dig into muscle? The TriggerPoint will do just that.

RumbleRoller. If you want to take texture to the next level, the RumbleRoller is the way to do it. Be careful.

Hyperice Vyper 2.0 High-Intensity Vibrating Fitness Roller. Yes, the Hyperice Vyper is expensive. But it also vibrates. The major complaint against the Hyperice is it vibrates TOO much. If you want to go all in on your foam roller experience, this would be how to do it.

Boom. That’ll give you some options to… get rolling.

In appreciation of self care

Our lives are busy. It can be a real challenge to carve out time to take care of ourselves. But it’s important that we do. Outside of anyone else, we are in the best position to help ourselves (duh). Even if it’s only for five minutes and with a piece of foam.

Foam rolling is a great way to manage tightness and pain from the comfort of your own home. If you don’t have one, you can also use household items like a tennis ball to attack the “knots” that develop in our bodies. Or, go the other way and spring for a licensed massage[5].

The importance is self care. Try the foam roller the next time you’re at the gym. Or get one sent to your home. It’s a fun toy to have around.

Breathe in now, breathe out, and as Fred Durst of Limp Bizkit taught us: “just keep rollin’ baby.”

What do you think? Love foam rollers? Or think they are a tripping hazard at the gym? Want more advanced exercises? Let us know!

-Steve

PS: I tried my hardest to not make a Limp Bizkit reference in this post. Almost made it.

PPS: If you want help playing with all the other toys at the gym, I’ll mention one last time our 1-on-1 Coaching program. We can help make all the equipment at any fitness facility way less scary. Or teach you how to workout from home so you can skip the whole place altogether.

###

ALL Photos Sources can be found in this footnote here[6].

Footnotes    ( returns to text)

Study on those soccer players here.

The study on foam rolling and muscle soreness is right here

Muscle length study is right here.

Scope out that hamstring investigation at this link.

Treat yo’self!

Photo: foam roller, lego doctor, stormtroopers, noodles, foam roller II, mountain,

https://ift.tt/2RvSwom

[johnclapperne]

How to Use A Foam Roller: Step-by-Step Guide

In the last few years, the foam roller has become a staple in commercial gyms. 10% of every piece of equipment in a modern fitness facility is now some type of foam roller.

Not true, but they are indeed everywhere.

And with good reason: you can essentially give yourself a deep tissue massage with one of these bad boys. And if you fork out $20 bucks, you don’t even have to leave your home to do it!

So today we’ll chat about these new toys:

The benefits of using a foam roller

Some simple exercises you can do from home

Common pitfalls we want to make sure you avoid

What to buy should you want one

Whether or not you should put a cat in one

That last one is definitely a hard “no.”

Let’s get rolling (the puns are only going to get worse from here)

What are the benefits of using a foam roller?

You’ll often hear using a foam roller as “self-myofascial release.”

You may be asking, “myofawhatnow?”

Don’t stress, because “fascia” is just the connective tissue covering muscle. Just know that “self-myofascial release” means giving yourself a tissue massage.

The type of massage you receive has a lot to do with the type of roller you use and the exercises performed. For example, the denser and firmer the roller, the more intense the massage will be. Think the difference between the relaxing touch of a masseur/masseuse and a deep tissue sports massage where you cry out in agony but feel great after.

We’ll start you off with the more relaxing sequence.

Now, it should be noted there is a debate on the actual benefits of “self-myofascial release.” There are some claims that myofascial release will help flexibility and muscle recovery. There are others that say that’s bogus.

What does the science say?

Some of it’s supported:

A foam roller has been shown to help the range of hip motion in soccer players[1].

Rolling massages can help alleviate muscle soreness[2].

Some of it is not supported:

Foam rolling use doesn’t appear to impact the length of muscle[3].

A study found no help in relieving “tightness” in the hamstring[4].

So yeah, the science isn’t definitive on this. But there does seem to be a lot of anecdotal evidence praising foam rollers.

My take? I think the foam roller is a great tool for temporary pain relief as long as it’s used correctly, but you can’t ignore what caused the soreness in the first place!

Want help getting started?

Beginner foam roller exercises

All you need is some type of roller and some floor space. A yoga mat would be helpful but not required.

We’ll go over four simple exercises to get you going with a foam roller. Think of the following as a relaxing sequence:

Thoracic Spine

Glutes (both sides)

Quads (one at a time)

Abductors

Take each move for about 20-30 seconds. Hold for major sore spots. Breath deeply, calmly.

I asked Matt Myers, one of our online coaches at Nerd Fitness – he’s hilarious but don’t tell him I said that – to guide you through these moves in this quick video.

Yes, that’s a T-Rex on a foam roller. You’re welcome:

That’s it. Keep it simple at first.

You can do this sequence after a workout. Or even before. Or all by itself. Go wild.

Common mistakes when using a foam roller

I want to make an important point on foam rollers:

As mentioned, one of the benefits is their ability to help with painful or tight areas.

However, it’s important to remember that using a foam roller won’t treat the root cause of the pain. It’s only going to help  treat the symptom by easing pain.

As the studies above point out, it’s not quite clear how myofascial release does this.

What I’m trying to say: If you’re working out incorrectly, or in pain because of a sedentary lifestyle, or some other type of issue, using a foam roller won’t fix it. It’ll only help you manage the discomfort. You’ll potentially need outside help to uncover the real issue that’s causing the problem in the first place.

The foam roller is the equivalent of using painkillers to help a broken foot, without first setting any of the bones correctly, or asking the question “Why did you think kicking that brick wall was a good idea in the first place?”

Eek.

So use the foam roller to manage discomfort, but know that it’s not a panacea (boy do I love that word) for all of your ailments and movement issues!

If you’re not sure if you are training correctly, or you’re struggling to not always be dealing with pulled or sore muscles, we are here to help. Matt from our video above, is part of the experienced, fun, non-judgmental staff that make up the Nerd Fitness 1-on-1 Online Coaching Program. Our team can help with many different types of exercises, with or without a roller. Plus, if you’re struggling with weight loss, they can help there too.

Want to see if we are a good fit for each other? Click on the big image below to schedule a free consultation with our Team (you’ll probably speak with Big Red, he’s good people):

Foam roller recommendations

You now know a foam roller can be a super helpful tool to manage pain and discomfort. And thanks to Matt, you even know how to use one.

Want to buy one? You need to think about the following:

Density: the denser the roller, the more intense the massage you’ll receive.

Texture: some rollers will have ridges and knots to help dig into your muscle and tissue.

Shape and size: big ones, small ones, some as big as your head. You can get a foam roller in just about every size you could want.

There’s a lot to consider, but here’s some solid choices:

Yes4All Premium USA Foam Roller. It’s cheap, not too firm, and comes in a few different lengths and colors. Not a bad first roller.

LuxFit Premium High Density Foam Roller. If you are looking for a firmer roller for a more intense experience, the LuxFit is a good purchase.

TriggerPoint GRID Foam Roller. What something with some texture to help increase your ability to dig into muscle? The TriggerPoint will do just that.

RumbleRoller. If you want to take texture to the next level, the RumbleRoller is the way to do it. Be careful.

Hyperice Vyper 2.0 High-Intensity Vibrating Fitness Roller. Yes, the Hyperice Vyper is expensive. But it also vibrates. The major complaint against the Hyperice is it vibrates TOO much. If you want to go all in on your foam roller experience, this would be how to do it.

Boom. That’ll give you some options to… get rolling.

In appreciation of self care

Our lives are busy. It can be a real challenge to carve out time to take care of ourselves. But it’s important that we do. Outside of anyone else, we are in the best position to help ourselves (duh). Even if it’s only for five minutes and with a piece of foam.

Foam rolling is a great way to manage tightness and pain from the comfort of your own home. If you don’t have one, you can also use household items like a tennis ball to attack the “knots” that develop in our bodies. Or, go the other way and spring for a licensed massage[5].

The importance is self care. Try the foam roller the next time you’re at the gym. Or get one sent to your home. It’s a fun toy to have around.

Breathe in now, breathe out, and as Fred Durst of Limp Bizkit taught us: “just keep rollin’ baby.”

What do you think? Love foam rollers? Or think they are a tripping hazard at the gym? Want more advanced exercises? Let us know!

-Steve

PS: I tried my hardest to not make a Limp Bizkit reference in this post. Almost made it.

PPS: If you want help playing with all the other toys at the gym, I’ll mention one last time our 1-on-1 Coaching program. We can help make all the equipment at any fitness facility way less scary. Or teach you how to workout from home so you can skip the whole place altogether.

###

ALL Photos Sources can be found in this footnote here[6].

Footnotes    ( returns to text)

Study on those soccer players here.

The study on foam rolling and muscle soreness is right here

Muscle length study is right here.

Scope out that hamstring investigation at this link.

Treat yo’self!

Photo: foam roller, lego doctor, stormtroopers, noodles, foam roller II, mountain,

https://ift.tt/2RvSwom

[albertcaldwellne]

How to Use A Foam Roller: Step-by-Step Guide

In the last few years, the foam roller has become a staple in commercial gyms. 10% of every piece of equipment in a modern fitness facility is now some type of foam roller.

Not true, but they are indeed everywhere.

And with good reason: you can essentially give yourself a deep tissue massage with one of these bad boys. And if you fork out $20 bucks, you don’t even have to leave your home to do it!

So today we’ll chat about these new toys:

The benefits of using a foam roller

Some simple exercises you can do from home

Common pitfalls we want to make sure you avoid

What to buy should you want one

Whether or not you should put a cat in one

That last one is definitely a hard “no.”

Let’s get rolling (the puns are only going to get worse from here)

What are the benefits of using a foam roller?

You’ll often hear using a foam roller as “self-myofascial release.”

You may be asking, “myofawhatnow?”

Don’t stress, because “fascia” is just the connective tissue covering muscle. Just know that “self-myofascial release” means giving yourself a tissue massage.

The type of massage you receive has a lot to do with the type of roller you use and the exercises performed. For example, the denser and firmer the roller, the more intense the massage will be. Think the difference between the relaxing touch of a masseur/masseuse and a deep tissue sports massage where you cry out in agony but feel great after.

We’ll start you off with the more relaxing sequence.

Now, it should be noted there is a debate on the actual benefits of “self-myofascial release.” There are some claims that myofascial release will help flexibility and muscle recovery. There are others that say that’s bogus.

What does the science say?

Some of it’s supported:

A foam roller has been shown to help the range of hip motion in soccer players[1].

Rolling massages can help alleviate muscle soreness[2].

Some of it is not supported:

Foam rolling use doesn’t appear to impact the length of muscle[3].

A study found no help in relieving “tightness” in the hamstring[4].

So yeah, the science isn’t definitive on this. But there does seem to be a lot of anecdotal evidence praising foam rollers.

My take? I think the foam roller is a great tool for temporary pain relief as long as it’s used correctly, but you can’t ignore what caused the soreness in the first place!

Want help getting started?

Beginner foam roller exercises

All you need is some type of roller and some floor space. A yoga mat would be helpful but not required.

We’ll go over four simple exercises to get you going with a foam roller. Think of the following as a relaxing sequence:

Thoracic Spine

Glutes (both sides)

Quads (one at a time)

Abductors

Take each move for about 20-30 seconds. Hold for major sore spots. Breath deeply, calmly.

I asked Matt Myers, one of our online coaches at Nerd Fitness – he’s hilarious but don’t tell him I said that – to guide you through these moves in this quick video.

Yes, that’s a T-Rex on a foam roller. You’re welcome:

That’s it. Keep it simple at first.

You can do this sequence after a workout. Or even before. Or all by itself. Go wild.

Common mistakes when using a foam roller

I want to make an important point on foam rollers:

As mentioned, one of the benefits is their ability to help with painful or tight areas.

However, it’s important to remember that using a foam roller won’t treat the root cause of the pain. It’s only going to help  treat the symptom by easing pain.

As the studies above point out, it’s not quite clear how myofascial release does this.

What I’m trying to say: If you’re working out incorrectly, or in pain because of a sedentary lifestyle, or some other type of issue, using a foam roller won’t fix it. It’ll only help you manage the discomfort. You’ll potentially need outside help to uncover the real issue that’s causing the problem in the first place.

The foam roller is the equivalent of using painkillers to help a broken foot, without first setting any of the bones correctly, or asking the question “Why did you think kicking that brick wall was a good idea in the first place?”

Eek.

So use the foam roller to manage discomfort, but know that it’s not a panacea (boy do I love that word) for all of your ailments and movement issues!

If you’re not sure if you are training correctly, or you’re struggling to not always be dealing with pulled or sore muscles, we are here to help. Matt from our video above, is part of the experienced, fun, non-judgmental staff that make up the Nerd Fitness 1-on-1 Online Coaching Program. Our team can help with many different types of exercises, with or without a roller. Plus, if you’re struggling with weight loss, they can help there too.

Want to see if we are a good fit for each other? Click on the big image below to schedule a free consultation with our Team (you’ll probably speak with Big Red, he’s good people):

Foam roller recommendations

You now know a foam roller can be a super helpful tool to manage pain and discomfort. And thanks to Matt, you even know how to use one.

Want to buy one? You need to think about the following:

Density: the denser the roller, the more intense the massage you’ll receive.

Texture: some rollers will have ridges and knots to help dig into your muscle and tissue.

Shape and size: big ones, small ones, some as big as your head. You can get a foam roller in just about every size you could want.

There’s a lot to consider, but here’s some solid choices:

Yes4All Premium USA Foam Roller. It’s cheap, not too firm, and comes in a few different lengths and colors. Not a bad first roller.

LuxFit Premium High Density Foam Roller. If you are looking for a firmer roller for a more intense experience, the LuxFit is a good purchase.

TriggerPoint GRID Foam Roller. What something with some texture to help increase your ability to dig into muscle? The TriggerPoint will do just that.

RumbleRoller. If you want to take texture to the next level, the RumbleRoller is the way to do it. Be careful.

Hyperice Vyper 2.0 High-Intensity Vibrating Fitness Roller. Yes, the Hyperice Vyper is expensive. But it also vibrates. The major complaint against the Hyperice is it vibrates TOO much. If you want to go all in on your foam roller experience, this would be how to do it.

Boom. That’ll give you some options to… get rolling.

In appreciation of self care

Our lives are busy. It can be a real challenge to carve out time to take care of ourselves. But it’s important that we do. Outside of anyone else, we are in the best position to help ourselves (duh). Even if it’s only for five minutes and with a piece of foam.

Foam rolling is a great way to manage tightness and pain from the comfort of your own home. If you don’t have one, you can also use household items like a tennis ball to attack the “knots” that develop in our bodies. Or, go the other way and spring for a licensed massage[5].

The importance is self care. Try the foam roller the next time you’re at the gym. Or get one sent to your home. It’s a fun toy to have around.

Breathe in now, breathe out, and as Fred Durst of Limp Bizkit taught us: “just keep rollin’ baby.”

What do you think? Love foam rollers? Or think they are a tripping hazard at the gym? Want more advanced exercises? Let us know!

-Steve

PS: I tried my hardest to not make a Limp Bizkit reference in this post. Almost made it.

PPS: If you want help playing with all the other toys at the gym, I’ll mention one last time our 1-on-1 Coaching program. We can help make all the equipment at any fitness facility way less scary. Or teach you how to workout from home so you can skip the whole place altogether.

###

ALL Photos Sources can be found in this footnote here[6].

Footnotes    ( returns to text)

Study on those soccer players here.

The study on foam rolling and muscle soreness is right here

Muscle length study is right here.

Scope out that hamstring investigation at this link.

Treat yo’self!

Photo: foam roller, lego doctor, stormtroopers, noodles, foam roller II, mountain,

https://ift.tt/2RvSwom

[denisalvney]

How to Use A Foam Roller: Step-by-Step Guide

In the last few years, the foam roller has become a staple in commercial gyms. 10% of every piece of equipment in a modern fitness facility is now some type of foam roller.

Not true, but they are indeed everywhere.

And with good reason: you can essentially give yourself a deep tissue massage with one of these bad boys. And if you fork out $20 bucks, you don’t even have to leave your home to do it!

So today we’ll chat about these new toys:

The benefits of using a foam roller

Some simple exercises you can do from home

Common pitfalls we want to make sure you avoid

What to buy should you want one

Whether or not you should put a cat in one

That last one is definitely a hard “no.”

Let’s get rolling (the puns are only going to get worse from here)

What are the benefits of using a foam roller?

You’ll often hear using a foam roller as “self-myofascial release.”

You may be asking, “myofawhatnow?”

Don’t stress, because “fascia” is just the connective tissue covering muscle. Just know that “self-myofascial release” means giving yourself a tissue massage.

The type of massage you receive has a lot to do with the type of roller you use and the exercises performed. For example, the denser and firmer the roller, the more intense the massage will be. Think the difference between the relaxing touch of a masseur/masseuse and a deep tissue sports massage where you cry out in agony but feel great after.

We’ll start you off with the more relaxing sequence.

Now, it should be noted there is a debate on the actual benefits of “self-myofascial release.” There are some claims that myofascial release will help flexibility and muscle recovery. There are others that say that’s bogus.

What does the science say?

Some of it’s supported:

A foam roller has been shown to help the range of hip motion in soccer players[1].

Rolling massages can help alleviate muscle soreness[2].

Some of it is not supported:

Foam rolling use doesn’t appear to impact the length of muscle[3].

A study found no help in relieving “tightness” in the hamstring[4].

So yeah, the science isn’t definitive on this. But there does seem to be a lot of anecdotal evidence praising foam rollers.

My take? I think the foam roller is a great tool for temporary pain relief as long as it’s used correctly, but you can’t ignore what caused the soreness in the first place!

Want help getting started?

Beginner foam roller exercises

All you need is some type of roller and some floor space. A yoga mat would be helpful but not required.

We’ll go over four simple exercises to get you going with a foam roller. Think of the following as a relaxing sequence:

Thoracic Spine

Glutes (both sides)

Quads (one at a time)

Abductors

Take each move for about 20-30 seconds. Hold for major sore spots. Breath deeply, calmly.

I asked Matt Myers, one of our online coaches at Nerd Fitness – he’s hilarious but don’t tell him I said that – to guide you through these moves in this quick video.

Yes, that’s a T-Rex on a foam roller. You’re welcome:

That’s it. Keep it simple at first.

You can do this sequence after a workout. Or even before. Or all by itself. Go wild.

Common mistakes when using a foam roller

I want to make an important point on foam rollers:

As mentioned, one of the benefits is their ability to help with painful or tight areas.

However, it’s important to remember that using a foam roller won’t treat the root cause of the pain. It’s only going to help  treat the symptom by easing pain.

As the studies above point out, it’s not quite clear how myofascial release does this.

What I’m trying to say: If you’re working out incorrectly, or in pain because of a sedentary lifestyle, or some other type of issue, using a foam roller won’t fix it. It’ll only help you manage the discomfort. You’ll potentially need outside help to uncover the real issue that’s causing the problem in the first place.

The foam roller is the equivalent of using painkillers to help a broken foot, without first setting any of the bones correctly, or asking the question “Why did you think kicking that brick wall was a good idea in the first place?”

Eek.

So use the foam roller to manage discomfort, but know that it’s not a panacea (boy do I love that word) for all of your ailments and movement issues!

If you’re not sure if you are training correctly, or you’re struggling to not always be dealing with pulled or sore muscles, we are here to help. Matt from our video above, is part of the experienced, fun, non-judgmental staff that make up the Nerd Fitness 1-on-1 Online Coaching Program. Our team can help with many different types of exercises, with or without a roller. Plus, if you’re struggling with weight loss, they can help there too.

Want to see if we are a good fit for each other? Click on the big image below to schedule a free consultation with our Team (you’ll probably speak with Big Red, he’s good people):

Foam roller recommendations

You now know a foam roller can be a super helpful tool to manage pain and discomfort. And thanks to Matt, you even know how to use one.

Want to buy one? You need to think about the following:

Density: the denser the roller, the more intense the massage you’ll receive.

Texture: some rollers will have ridges and knots to help dig into your muscle and tissue.

Shape and size: big ones, small ones, some as big as your head. You can get a foam roller in just about every size you could want.

There’s a lot to consider, but here’s some solid choices:

Yes4All Premium USA Foam Roller. It’s cheap, not too firm, and comes in a few different lengths and colors. Not a bad first roller.

LuxFit Premium High Density Foam Roller. If you are looking for a firmer roller for a more intense experience, the LuxFit is a good purchase.

TriggerPoint GRID Foam Roller. What something with some texture to help increase your ability to dig into muscle? The TriggerPoint will do just that.

RumbleRoller. If you want to take texture to the next level, the RumbleRoller is the way to do it. Be careful.

Hyperice Vyper 2.0 High-Intensity Vibrating Fitness Roller. Yes, the Hyperice Vyper is expensive. But it also vibrates. The major complaint against the Hyperice is it vibrates TOO much. If you want to go all in on your foam roller experience, this would be how to do it.

Boom. That’ll give you some options to… get rolling.

In appreciation of self care

Our lives are busy. It can be a real challenge to carve out time to take care of ourselves. But it’s important that we do. Outside of anyone else, we are in the best position to help ourselves (duh). Even if it’s only for five minutes and with a piece of foam.

Foam rolling is a great way to manage tightness and pain from the comfort of your own home. If you don’t have one, you can also use household items like a tennis ball to attack the “knots” that develop in our bodies. Or, go the other way and spring for a licensed massage[5].

The importance is self care. Try the foam roller the next time you’re at the gym. Or get one sent to your home. It’s a fun toy to have around.

Breathe in now, breathe out, and as Fred Durst of Limp Bizkit taught us: “just keep rollin’ baby.”

What do you think? Love foam rollers? Or think they are a tripping hazard at the gym? Want more advanced exercises? Let us know!

-Steve

PS: I tried my hardest to not make a Limp Bizkit reference in this post. Almost made it.

PPS: If you want help playing with all the other toys at the gym, I’ll mention one last time our 1-on-1 Coaching program. We can help make all the equipment at any fitness facility way less scary. Or teach you how to workout from home so you can skip the whole place altogether.

###

ALL Photos Sources can be found in this footnote here[6].

Footnotes    ( returns to text)

Study on those soccer players here.

The study on foam rolling and muscle soreness is right here

Muscle length study is right here.

Scope out that hamstring investigation at this link.

Treat yo’self!

Photo: foam roller, lego doctor, stormtroopers, noodles, foam roller II, mountain,

How to Use A Foam Roller: Step-by-Step Guide published first on https://www.nerdfitness.com

[omgmichellinastuff]

Hydrotherm’s Rough in Process

It took two days to complete the ‘rough in’ process, the plumbers basically ran, from the Bosche boiler, 25 inch pink Rehau piping, into 20 down to 16 into the chrome copper, where it comes out the wall, where it meets chrome and brass pipes going into the walls and outside, ready for the boiler. The black pipe usually used for plumbing can’t be used with hydronic because it’s transparent; whereas, the pink is not. The pipe is insulated with black foam. Pink Noggins were put in so they have something to screw into when they come back for the ‘fit out’. That’s when the real stuff happens!

For now it’s been pressurised with most of the water the system will ever need.

In the next part of the fit out: After the hydronic heating panels are connected to the noggins, a central control panel is placed in the main living area. This is where the temperature can be set, on a timer, or automatically switched off once the house is warm enough: this is where the beauty of the system comes in: the water in the panels and pipes stays hot, aka free heating. They can run on both gas and electric. Ours has a Bosch boiler, which runs on gas and is installed outside, away from any opening windows—being gas and all. Don’t want that wafting through the windows, inside.

The panels can be painted in powder coat to match any of the Dulux colour range. It’s cheaper to go all white though. Although, to match the bright pink/red feature wall in my office, I’d love a fire-engine red panel; I’m still thinking about the $110 extra that it would cost, and how it wont fit into the project’s budget.

Our pipes were located at 1100mm off the ground.

And this is our boiler:

[gview file=”http://the-labyrinth.com/wp-content/uploads/2017/08/BOSCH-30KW-NC-HYDRONIC-BOILER.pdf”%5D

Are they Mould Free?

In reality, there are no filters to change or clean, which means there’s no place for mould to grow: dust, mould’s main food source, cannot congregate. But what I like best about these heaters is the fact that once paid for—because of the installation, they do cost more than most heating systems upfront—they begin to pay for themselves as time goes on until eventually, you get your heating for free. Now, if you were to go solar, harnessing the sun’s energy, with one of those awesome Tesla batteries, you’d be off to a free start much sooner.

How to Clean the Panels

Just use a dust collecting cloth like Sabco or even use the dust brush on your vacuum. Pretty simple!

How do they guarantee it won’t leak?

Rehau fittings are 99.9% guaranteed not to leak.

Other Guarantees:

7 years on the panels; 7 years on the installation. The boiler is a five year guarantee. If something did leak, Hydrotherm would go back to the company and insurance would cover water damage–or the prevention of it, rather.

It’s a sealed system that doesn’t need replenishing. Only half a glass of condensation is released per year into the atmosphere. That half glass condensation is released into the building envelope over the course of a year. That’s it for adding moisture to the building.

Because our house is so well insulated with breathing walls, it shouldn’t be an issue.

Our First and Last stop was Hydrotherm

But we did get three quotes, Hydrotherm being the first and only showroom we went to. It was back in 2011, planning stage and my health declined from around that time so I wasn’t up to going to showrooms without going to the hassle of making fragrance free appointments.

Just had 110 PV solar panels installed at Hydrotherm. That’s 170kw worth of panel glistening in the sun, currently averaging around 85kwh per day… not bad for Melbournes winter. All the credit for the install goes to the crew at Solar, Energy, Environment. They did a stellar job!! ______________________________ #solar #pvsolar #photovoltaic #photovoltaicsolarsystem #hydrothermtowelrails #hydrotherm #drone #melbourneskyline #hydronic #hydronicheating #hydronicheatingmelbourne #buderusradiator #boschbuderus music by Bensound.com

A post shared by Hydrotherm Hydronic Heating (@hydrotherm_hydronic) on Jun 19, 2017 at 5:24pm PDT

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Our Only Challenge on the Day, Solved by Hydrotherm 

The front, north facing (sunny side), has a room somewhat like an entrance room but it’s closed in, like an air-lock. There’s the front door, then, leading out into the house, is a glass wall made from a large window joined by a Zenit glass external ‘lift and slide, tilt and turn door‘ (I’ll show you these in detail later, in my 7 part window series)—used internally—to create a room that’s not only an air-lock but will be used to prevent unwanted mould exposures, chemical exposures and allergic reactions to items bought into the living spaces.). Everything stops right there before coming into the house. There will be no exposures in my home-to-be!

Air lock front entrance room ~ or if you’re fragrance free you can use the middle door 🙂

We didn’t include a hydronic panel because it’s north-facing. We thought the sun would heat this room just fine. You see, based on ‘passive heating’ design where the north-facing windows are floor to ceiling, while the eaves come out 600 mm to block the higher-in-the-sky summer sun yet allowing in the lower-in-the-sky winter sun, it stays warm when it’s sunny even on a cold day. But what about those Melbourne days, weeks even, where we don’t have any sun? I mean this is a room where someone may have to change clothes before being allowed in to shower, if they are contaminated with fragrances, or, worse, mould… (Yeah, I know, better get some blinds, lol.)

  It wasn’t really a problem, because even though there wasn’t room for a panel—it seemed, as the room has glass on three sides—and a wall to wall cupboard on one, where was there room?

One of the Hydrotherm guys phoned into the office with the specs of a small corner and we were fitted for a vertical panel heater like this one:

A Radiatior for every wall. Buderus (22)900×400 ______________________________ #boschhydronic #boschbuderus #hydronicradiators #hydronicheating #hydronic

A post shared by Hydrotherm Hydronic Heating (@hydrotherm_hydronic) on Mar 23, 2017 at 2:36pm PDT

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Why we used Hydrotherm

For us, the most difficult part was making sure all the materials were health friendly for myself—meaning that they are VOC, petrochemical and of course, mould free. Plus, I had to know exactly which chemicals would be used for installation, and if it were possible to use our chemicals, which we had tested for safety; but most of all, I needed the tradespeople to go fragrance-free (See first post on how to organise this.). Now, if that laundry list of wants is not long enough, we needed the best price! Hydrotherm came to the party! They beat other hydronic companies by up to half in one of the quotes, and were willing to match any cheaper price. Considering the panels are powder coated stainless steel metal and the towel racks (which act as bathroom heaters as well), chrome.

Towel rack and hydronic heater

[gview file=”http://the-labyrinth.com/wp-content/uploads/2017/08/Hydrotherm-Hydronic-Towel-Rails.pdf”%5D

A Clean Building Site is a Good Start to a Mould-free Home

Building a mould free home means that you must keep the wall cavities and floors dust and debris free. This way mould has been robbed of a food source, lessening the chance of it growing; and if the wall cavities and roof trusses are kept dry there will be no mould. When it came to any mess from our hydronic fit out, Hydrotherm cleaned up after the job. (This is not just a tradies job, it’s yours: a building site for a CIRS patient must be kept impeccably clean!)

Chemicals Used

We used ‘Sellys 3 in 1 Silicone’: very low VOC. However, when Hydrotherm come back we’ll have a better silicone, as far as being water-tight goes: Sikaflex. Just stay far away until it’s dry. And, as always, test for your own suitability on a clean piece of tile, left out overnight, then bought inside if you don’t have symptoms with it. I’m finding there are products I’m not good with wet but fine with once dry. And I’d rather a silicone that keeps water out, right? Plus we used mortar on the outside of any hole protruding through the building.

On instagram I posted about this Camel Rock Yoga mat Mandala in the back room, the retreat. Southside. All glass windows. Wicked view. Andrew, from Hydrotherm pointed out how this room could be used for Bikram, hot yoga. This is going to be a thing. Thanks, Andrew.

The #retreat 🏡 Not sure why it’s called that. Makes it sound like a place to go when parents argue. “Oh, I’ll just go retreat from this situation.” #yoga #space sounds much better! 🕉 #buildanecofriendlyallergyfreehouse 🏡

A post shared by Michellina (@michellinaoutofthelabyrinth) on Apr 27, 2017 at 11:13pm PDT

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Hydrotherm Part I: Radiant Heat Fights Allergies with Hydrotherm Hydronic Heating

Hydrotherm Part II: Why Hydrotherm Hydronic Heating is a Breath of Fresh Air

Hydrotherm Part III: Hydrotherm Hydronic heating for our Eco-friendly, Allergy Free House

Hydrotherm Contact Details

Hydrotherm: Hydronic Heating

Greenheat: Hydronic Heating

Hydrotherm Instagram

Email: hydronic@hydrotherm.com.au

P: 03 9464 6381

Showroom

 96 Commercial Drive,

Thomastown, VIC 3074

Opening Hours

Mon-Fri 7.30am to 5pm

HYDROTHERM PRODUCTS

Radiators

Slab Heating

Combined

Boilers

Heat Pumps

Radiator Panels

Towel Rails

Piping Systems

Solid Fuel Boilers

Trench Convectors

Thermostats

Quote

Our Difference

Recent Projects

FAQ

More

The Science on CIRS aka mould illness

Building a Safe Home: The letter from my treating Allergist and Immunologist

Up-and-coming book: Freedom: an Eco-Friendly, Allergy Free House (link coming)

Christa Upton: Building a House for Multiple Chemical Sensitivity, digital version

Toxic Mould Support Australia: Science-backed: Facts on Mould

EI Wellspring: How to Have a Low EMF Hydronic System (from the US)

Hydrotherm Hydronic heating for our Eco-friendly, Allergy Free House (Part III) Hydrotherm's Rough in Process It took two days to complete the 'rough in' process, the plumbers basically ran, from the Bosche boiler, 25 inch pink…

[sliceofdubai]

As a new mum I’m always looking out for innovative products that make my life easy and are safe for the baby at the same time. On one of the Mummy Mornings organized by Tish Tash, I came across a brand called Cleva Mama – a company that stocks Cleva products designed BY Cleva mamas FOR Cleva mamas like me.

As the name rightly suggests, has a host of ‘clever’ mom & baby products for busy moms who would like to provide the best care for their little ones. Their range consists of bags, bedding, bath, feeding, travel, safety and support products. Click here to explore the Cleva Mama range of products.

Read on to know a couple of my favorite products from Cleva Mama.

The ClevaFoam Baby pillow:

Ever since she was a few weeks old, Zahra has been showing a preference towards sleeping onto her left side. We were always worried about the dreaded flat head syndrome – if her head would be flatter on her left as compared to the right. Babies’ skulls are just so soft!

We tried several measures but her preference remained. We then bought her a special pillow with a slightly hollow center as that would keep her head straight and prevent a flat head. It served the purpose for a while. But she has certainly outgrown the little pillow by now. She just whisks it from under her head and to my alarm, she playfully places it over her face – dangerously close to suffocating herself. Keeping this in mind, I went ahead and tried the ClevaFoam baby pillow a few weeks ago.

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The ClevaFoam Baby Pillow claims to combine comfort and support for your baby to ensure a restful night’s sleep.

Researched and developed with the University at Trinity College in Dublin, the ClevaFoam Baby Pillow is the only pillow scientifically proven to reduce the pressure on the back of the baby’s head by 50% and increase support by 80%, thereby helping to prevent Flat Head Syndrome.

Designed with safety in mind, ClevaFoam® is lightweight and breathable with reduced heat retention, making it suitable for use with babies.

Manufactured using fabrics and foams that are hypo-allergenic, PH balanced and toxin free makes the pillow suitable for use with babies who suffer from asthma and allergies. The AirFlow fabric draws away moisture and increases airflow and is also Oeko-Tex 100 certified for use with babies.

I was surprised to see how nice and sleek it was. Not to mention, it was softer than any other baby pillow I’ve ever seen! Zahra loves to sleep on her Clevafoam baby pillow and its such a relief for me as she no longer flips her pillow on her face. The ClevaFoam baby pillow is here to stay, at least in my baby’s cot.

Cleva Mama ClevaFeed 

We started ‘cautiously’ feeding Zahra solids a few weeks ago, and it seems like a huge step in her development. We as parents are amazed how 7 months with her have just flown, and she is seeming more like a little girl than a tiny newborn in our arms.

While staples like mashed potatoes and boiled rice were easier to administer, we felt she was missing out on a lot of foods like oranges and strawberries due to their smaller size and her inability to chew.

The ClevaFeed™ allows your baby to start feeding on fresh solid foods without the worry of choking. The hygienic silicone teat allows your baby to chew and gnaw on food safely. Simply place the food into the silicone teat, snap shut and present the feeder to your baby knowing only small pieces will pass through the holes. The easy grip handle makes it easy for your baby to hold and feed independently. 

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I started using ClevaFeed to introduce her to such foods – starting with pieces of ripe mango.

The good part about ClevaFeed is that I no longer had to worry about these foods slipping from my hand and having her swallow too much. Also, this tool has helped her to learn how to independently eat on her own rather than having us always spoon-feed her. Since she is teething, she also loves to bite on the silicone teats while getting a burst of juicy fruit flavor in her mouth.

On the downside, using ClevaFeed can get a bit messy in the start as Zahra was still learning how to use it. More mango pulp would ooze from the wide holes than she could eat and we had a drippy, slimy first time. Gladly we were well equipped with a broad bib and plastic sheets on the floor – else we would have had to deal with some really tough stains!

Besides those reviewed above, Cleva Mama also has some more products that I have been eyeing – like the Apron baby bath towel, shampoo rinse cup &  Under the sea shower mat. You can also check the entire range on the ClevaMama website and Mumzworld.

What products would you recommend for babies?

SOD Brand Focus: Cleva Mama As a new mum I'm always looking out for innovative products that make my life easy and are safe for the baby at the same time.

[ethelbertpaul444-blog]

How to Use A Foam Roller: Step-by-Step Guide

In the last few years, the foam roller has become a staple in commercial gyms. 10% of every piece of equipment in a modern fitness facility is now some type of foam roller. Not true, but they are indeed everywhere. And with good reason: you can essentially give yourself a deep tissue massage with one of these bad boys. And if you fork out $20 bucks, you don’t even have to leave your home to do it! So today we’ll chat about these new toys: The benefits of using a foam roller Some simple exercises you can do from home Common pitfalls we want to make sure you avoid What to buy should you want one Whether or not you should put a cat in one That last one is definitely a hard “no.” Let’s get rolling (the puns are only going to get worse from here) What are the benefits of using a foam roller? You’ll often hear using a foam roller as “self-myofascial release.” You may be asking, “myofawhatnow?” Don’t stress, because “fascia” is just the connective tissue covering muscle. Just know that “self-myofascial release” means giving yourself a tissue massage. The type of massage you receive has a lot to do with the type of roller you use and the exercises performed. For example, the denser and firmer the roller, the more intense the massage will be. Think the difference between the relaxing touch of a masseur/masseuse and a deep tissue sports massage where you cry out in agony but feel great after. We’ll start you off with the more relaxing sequence. Now, it should be noted there is a debate on the actual benefits of “self-myofascial release.” There are some claims that myofascial release will help flexibility and muscle recovery. There are others that say that’s bogus. What does the science say? Some of it’s supported: A foam roller has been shown to help the range of hip motion in soccer players[1]. Rolling massages can help alleviate muscle soreness[2]. Some of it is not supported: Foam rolling use doesn’t appear to impact the length of muscle[3]. A study found no help in relieving “tightness” in the hamstring[4]. So yeah, the science isn’t definitive on this. But there does seem to be a lot of anecdotal evidence praising foam rollers. My take? I think the foam roller is a great tool for temporary pain relief as long as it’s used correctly, but you can’t ignore what caused the soreness in the first place! Want help getting started? Beginner foam roller exercises All you need is some type of roller and some floor space. A yoga mat would be helpful but not required. We’ll go over four simple exercises to get you going with a foam roller. Think of the following as a relaxing sequence: Thoracic Spine Glutes (both sides) Quads (one at a time) Abductors Take each move for about 20-30 seconds. Hold for major sore spots. Breath deeply, calmly. I asked Matt Myers, one of our online coaches at Nerd Fitness – he’s hilarious but don’t tell him I said that – to guide you through these moves in this quick video. Yes, that’s a T-Rex on a foam roller. You’re welcome: That’s it. Keep it simple at first. You can do this sequence after a workout. Or even before. Or all by itself. Go wild. Common mistakes when using a foam roller I want to make an important point on foam rollers: As mentioned, one of the benefits is their ability to help with painful or tight areas. However, it’s important to remember that using a foam roller won’t treat the root cause of the pain. It’s only going to help  treat the symptom by easing pain. As the studies above point out, it’s not quite clear how myofascial release does this. What I’m trying to say: If you’re working out incorrectly, or in pain because of a sedentary lifestyle, or some other type of issue, using a foam roller won’t fix it. It’ll only help you manage the discomfort. You’ll potentially need outside help to uncover the real issue that’s causing the problem in the first place. The foam roller is the equivalent of using painkillers to help a broken foot, without first setting any of the bones correctly, or asking the question “Why did you think kicking that brick wall was a good idea in the first place?” Eek. So use the foam roller to manage discomfort, but know that it’s not a panacea (boy do I love that word) for all of your ailments and movement issues! If you’re not sure if you are training correctly, or you’re struggling to not always be dealing with pulled or sore muscles, we are here to help. Matt from our video above, is part of the experienced, fun, non-judgmental staff that make up the Nerd Fitness 1-on-1 Online Coaching Program. Our team can help with many different types of exercises, with or without a roller. Plus, if you’re struggling with weight loss, they can help there too. Want to see if we are a good fit for each other? Click on the big image below to schedule a free consultation with our Team (you’ll probably speak with Big Red, he’s good people): Foam roller recommendations You now know a foam roller can be a super helpful tool to manage pain and discomfort. And thanks to Matt, you even know how to use one. Want to buy one? You need to think about the following: Density: the denser the roller, the more intense the massage you’ll receive. Texture: some rollers will have ridges and knots to help dig into your muscle and tissue. Shape and size: big ones, small ones, some as big as your head. You can get a foam roller in just about every size you could want. There’s a lot to consider, but here’s some solid choices: Yes4All Premium USA Foam Roller. It’s cheap, not too firm, and comes in a few different lengths and colors. Not a bad first roller.LuxFit Premium High Density Foam Roller. If you are looking for a firmer roller for a more intense experience, the LuxFit is a good purchase.TriggerPoint GRID Foam Roller. What something with some texture to help increase your ability to dig into muscle? The TriggerPoint will do just that.RumbleRoller. If you want to take texture to the next level, the RumbleRoller is the way to do it. Be careful.Hyperice Vyper 2.0 High-Intensity Vibrating Fitness Roller. Yes, the Hyperice Vyper is expensive. But it also vibrates. The major complaint against the Hyperice is it vibrates TOO much. If you want to go all in on your foam roller experience, this would be how to do it. Boom. That’ll give you some options to… get rolling. In appreciation of self care Our lives are busy. It can be a real challenge to carve out time to take care of ourselves. But it’s important that we do. Outside of anyone else, we are in the best position to help ourselves (duh). Even if it’s only for five minutes and with a piece of foam. Foam rolling is a great way to manage tightness and pain from the comfort of your own home. If you don’t have one, you can also use household items like a tennis ball to attack the “knots” that develop in our bodies. Or, go the other way and spring for a licensed massage[5]. The importance is self care. Try the foam roller the next time you’re at the gym. Or get one sent to your home. It’s a fun toy to have around. Breathe in now, breathe out, and as Fred Durst of Limp Bizkit taught us: “just keep rollin’ baby.” What do you think? Love foam rollers? Or think they are a tripping hazard at the gym? Want more advanced exercises? Let us know! -Steve PS: I tried my hardest to not make a Limp Bizkit reference in this post. Almost made it. PPS: If you want help playing with all the other toys at the gym, I’ll mention one last time our 1-on-1 Coaching program. We can help make all the equipment at any fitness facility way less scary. Or teach you how to workout from home so you can skip the whole place altogether. ### ALL Photos Sources can be found in this footnote here[6]. Footnotes    ( returns to text) Study on those soccer players here. The study on foam rolling and muscle soreness is right here Muscle length study is right here. Scope out that hamstring investigation at this link. Treat yo’self! Photo: foam roller, lego doctor, stormtroopers, noodles, foam roller II, mountain, Read more: nerdfitness.com http://dailybuzznetwork.com/index.php/2018/10/20/how-to-use-a-foam-roller-step-by-step-guide/

[ethelbertpaul444-blog]

How to Use A Foam Roller: Step-by-Step Guide

In the last few years, the foam roller has become a staple in commercial gyms. 10% of every piece of equipment in a modern fitness facility is now some type of foam roller. Not true, but they are indeed everywhere. And with good reason: you can essentially give yourself a deep tissue massage with one of these bad boys. And if you fork out $20 bucks, you don’t even have to leave your home to do it! So today we’ll chat about these new toys: The benefits of using a foam roller Some simple exercises you can do from home Common pitfalls we want to make sure you avoid What to buy should you want one Whether or not you should put a cat in one That last one is definitely a hard “no.” Let’s get rolling (the puns are only going to get worse from here) What are the benefits of using a foam roller? You’ll often hear using a foam roller as “self-myofascial release.” You may be asking, “myofawhatnow?” Don’t stress, because “fascia” is just the connective tissue covering muscle. Just know that “self-myofascial release” means giving yourself a tissue massage. The type of massage you receive has a lot to do with the type of roller you use and the exercises performed. For example, the denser and firmer the roller, the more intense the massage will be. Think the difference between the relaxing touch of a masseur/masseuse and a deep tissue sports massage where you cry out in agony but feel great after. We’ll start you off with the more relaxing sequence. Now, it should be noted there is a debate on the actual benefits of “self-myofascial release.” There are some claims that myofascial release will help flexibility and muscle recovery. There are others that say that’s bogus. What does the science say? Some of it’s supported: A foam roller has been shown to help the range of hip motion in soccer players[1]. Rolling massages can help alleviate muscle soreness[2]. Some of it is not supported: Foam rolling use doesn’t appear to impact the length of muscle[3]. A study found no help in relieving “tightness” in the hamstring[4]. So yeah, the science isn’t definitive on this. But there does seem to be a lot of anecdotal evidence praising foam rollers. My take? I think the foam roller is a great tool for temporary pain relief as long as it’s used correctly, but you can’t ignore what caused the soreness in the first place! Want help getting started? Beginner foam roller exercises All you need is some type of roller and some floor space. A yoga mat would be helpful but not required. We’ll go over four simple exercises to get you going with a foam roller. Think of the following as a relaxing sequence: Thoracic Spine Glutes (both sides) Quads (one at a time) Abductors Take each move for about 20-30 seconds. Hold for major sore spots. Breath deeply, calmly. I asked Matt Myers, one of our online coaches at Nerd Fitness – he’s hilarious but don’t tell him I said that – to guide you through these moves in this quick video. Yes, that’s a T-Rex on a foam roller. You’re welcome: That’s it. Keep it simple at first. You can do this sequence after a workout. Or even before. Or all by itself. Go wild. Common mistakes when using a foam roller I want to make an important point on foam rollers: As mentioned, one of the benefits is their ability to help with painful or tight areas. However, it’s important to remember that using a foam roller won’t treat the root cause of the pain. It’s only going to help  treat the symptom by easing pain. As the studies above point out, it’s not quite clear how myofascial release does this. What I’m trying to say: If you’re working out incorrectly, or in pain because of a sedentary lifestyle, or some other type of issue, using a foam roller won’t fix it. It’ll only help you manage the discomfort. You’ll potentially need outside help to uncover the real issue that’s causing the problem in the first place. The foam roller is the equivalent of using painkillers to help a broken foot, without first setting any of the bones correctly, or asking the question “Why did you think kicking that brick wall was a good idea in the first place?” Eek. So use the foam roller to manage discomfort, but know that it’s not a panacea (boy do I love that word) for all of your ailments and movement issues! If you’re not sure if you are training correctly, or you’re struggling to not always be dealing with pulled or sore muscles, we are here to help. Matt from our video above, is part of the experienced, fun, non-judgmental staff that make up the Nerd Fitness 1-on-1 Online Coaching Program. Our team can help with many different types of exercises, with or without a roller. Plus, if you’re struggling with weight loss, they can help there too. Want to see if we are a good fit for each other? Click on the big image below to schedule a free consultation with our Team (you’ll probably speak with Big Red, he’s good people): Foam roller recommendations You now know a foam roller can be a super helpful tool to manage pain and discomfort. And thanks to Matt, you even know how to use one. Want to buy one? You need to think about the following: Density: the denser the roller, the more intense the massage you’ll receive. Texture: some rollers will have ridges and knots to help dig into your muscle and tissue. Shape and size: big ones, small ones, some as big as your head. You can get a foam roller in just about every size you could want. There’s a lot to consider, but here’s some solid choices: Yes4All Premium USA Foam Roller. It’s cheap, not too firm, and comes in a few different lengths and colors. Not a bad first roller.LuxFit Premium High Density Foam Roller. If you are looking for a firmer roller for a more intense experience, the LuxFit is a good purchase.TriggerPoint GRID Foam Roller. What something with some texture to help increase your ability to dig into muscle? The TriggerPoint will do just that.RumbleRoller. If you want to take texture to the next level, the RumbleRoller is the way to do it. Be careful.Hyperice Vyper 2.0 High-Intensity Vibrating Fitness Roller. Yes, the Hyperice Vyper is expensive. But it also vibrates. The major complaint against the Hyperice is it vibrates TOO much. If you want to go all in on your foam roller experience, this would be how to do it. Boom. That’ll give you some options to… get rolling. In appreciation of self care Our lives are busy. It can be a real challenge to carve out time to take care of ourselves. But it’s important that we do. Outside of anyone else, we are in the best position to help ourselves (duh). Even if it’s only for five minutes and with a piece of foam. Foam rolling is a great way to manage tightness and pain from the comfort of your own home. If you don’t have one, you can also use household items like a tennis ball to attack the “knots” that develop in our bodies. Or, go the other way and spring for a licensed massage[5]. The importance is self care. Try the foam roller the next time you’re at the gym. Or get one sent to your home. It’s a fun toy to have around. Breathe in now, breathe out, and as Fred Durst of Limp Bizkit taught us: “just keep rollin’ baby.” What do you think? Love foam rollers? Or think they are a tripping hazard at the gym? Want more advanced exercises? Let us know! -Steve PS: I tried my hardest to not make a Limp Bizkit reference in this post. Almost made it. PPS: If you want help playing with all the other toys at the gym, I’ll mention one last time our 1-on-1 Coaching program. We can help make all the equipment at any fitness facility way less scary. Or teach you how to workout from home so you can skip the whole place altogether. ### ALL Photos Sources can be found in this footnote here[6]. Footnotes    ( returns to text) Study on those soccer players here. The study on foam rolling and muscle soreness is right here Muscle length study is right here. Scope out that hamstring investigation at this link. Treat yo’self! Photo: foam roller, lego doctor, stormtroopers, noodles, foam roller II, mountain, Read more: nerdfitness.com http://dailybuzznetwork.com/index.php/2018/10/20/how-to-use-a-foam-roller-step-by-step-guide/

[ethelbertpaul444-blog]

How to Use A Foam Roller: Step-by-Step Guide

In the last few years, the foam roller has become a staple in commercial gyms. 10% of every piece of equipment in a modern fitness facility is now some type of foam roller. Not true, but they are indeed everywhere. And with good reason: you can essentially give yourself a deep tissue massage with one of these bad boys. And if you fork out $20 bucks, you don’t even have to leave your home to do it! So today we’ll chat about these new toys: The benefits of using a foam roller Some simple exercises you can do from home Common pitfalls we want to make sure you avoid What to buy should you want one Whether or not you should put a cat in one That last one is definitely a hard “no.” Let’s get rolling (the puns are only going to get worse from here) What are the benefits of using a foam roller? You’ll often hear using a foam roller as “self-myofascial release.” You may be asking, “myofawhatnow?” Don’t stress, because “fascia” is just the connective tissue covering muscle. Just know that “self-myofascial release” means giving yourself a tissue massage. The type of massage you receive has a lot to do with the type of roller you use and the exercises performed. For example, the denser and firmer the roller, the more intense the massage will be. Think the difference between the relaxing touch of a masseur/masseuse and a deep tissue sports massage where you cry out in agony but feel great after. We’ll start you off with the more relaxing sequence. Now, it should be noted there is a debate on the actual benefits of “self-myofascial release.” There are some claims that myofascial release will help flexibility and muscle recovery. There are others that say that’s bogus. What does the science say? Some of it’s supported: A foam roller has been shown to help the range of hip motion in soccer players[1]. Rolling massages can help alleviate muscle soreness[2]. Some of it is not supported: Foam rolling use doesn’t appear to impact the length of muscle[3]. A study found no help in relieving “tightness” in the hamstring[4]. So yeah, the science isn’t definitive on this. But there does seem to be a lot of anecdotal evidence praising foam rollers. My take? I think the foam roller is a great tool for temporary pain relief as long as it’s used correctly, but you can’t ignore what caused the soreness in the first place! Want help getting started? Beginner foam roller exercises All you need is some type of roller and some floor space. A yoga mat would be helpful but not required. We’ll go over four simple exercises to get you going with a foam roller. Think of the following as a relaxing sequence: Thoracic Spine Glutes (both sides) Quads (one at a time) Abductors Take each move for about 20-30 seconds. Hold for major sore spots. Breath deeply, calmly. I asked Matt Myers, one of our online coaches at Nerd Fitness – he’s hilarious but don’t tell him I said that – to guide you through these moves in this quick video. Yes, that’s a T-Rex on a foam roller. You’re welcome: That’s it. Keep it simple at first. You can do this sequence after a workout. Or even before. Or all by itself. Go wild. Common mistakes when using a foam roller I want to make an important point on foam rollers: As mentioned, one of the benefits is their ability to help with painful or tight areas. However, it’s important to remember that using a foam roller won’t treat the root cause of the pain. It’s only going to help  treat the symptom by easing pain. As the studies above point out, it’s not quite clear how myofascial release does this. What I’m trying to say: If you’re working out incorrectly, or in pain because of a sedentary lifestyle, or some other type of issue, using a foam roller won’t fix it. It’ll only help you manage the discomfort. You’ll potentially need outside help to uncover the real issue that’s causing the problem in the first place. The foam roller is the equivalent of using painkillers to help a broken foot, without first setting any of the bones correctly, or asking the question “Why did you think kicking that brick wall was a good idea in the first place?” Eek. So use the foam roller to manage discomfort, but know that it’s not a panacea (boy do I love that word) for all of your ailments and movement issues! If you’re not sure if you are training correctly, or you’re struggling to not always be dealing with pulled or sore muscles, we are here to help. Matt from our video above, is part of the experienced, fun, non-judgmental staff that make up the Nerd Fitness 1-on-1 Online Coaching Program. Our team can help with many different types of exercises, with or without a roller. Plus, if you’re struggling with weight loss, they can help there too. Want to see if we are a good fit for each other? Click on the big image below to schedule a free consultation with our Team (you’ll probably speak with Big Red, he’s good people): Foam roller recommendations You now know a foam roller can be a super helpful tool to manage pain and discomfort. And thanks to Matt, you even know how to use one. Want to buy one? You need to think about the following: Density: the denser the roller, the more intense the massage you’ll receive. Texture: some rollers will have ridges and knots to help dig into your muscle and tissue. Shape and size: big ones, small ones, some as big as your head. You can get a foam roller in just about every size you could want. There’s a lot to consider, but here’s some solid choices: Yes4All Premium USA Foam Roller. It’s cheap, not too firm, and comes in a few different lengths and colors. Not a bad first roller.LuxFit Premium High Density Foam Roller. If you are looking for a firmer roller for a more intense experience, the LuxFit is a good purchase.TriggerPoint GRID Foam Roller. What something with some texture to help increase your ability to dig into muscle? The TriggerPoint will do just that.RumbleRoller. If you want to take texture to the next level, the RumbleRoller is the way to do it. Be careful.Hyperice Vyper 2.0 High-Intensity Vibrating Fitness Roller. Yes, the Hyperice Vyper is expensive. But it also vibrates. The major complaint against the Hyperice is it vibrates TOO much. If you want to go all in on your foam roller experience, this would be how to do it. Boom. That’ll give you some options to… get rolling. In appreciation of self care Our lives are busy. It can be a real challenge to carve out time to take care of ourselves. But it’s important that we do. Outside of anyone else, we are in the best position to help ourselves (duh). Even if it’s only for five minutes and with a piece of foam. Foam rolling is a great way to manage tightness and pain from the comfort of your own home. If you don’t have one, you can also use household items like a tennis ball to attack the “knots” that develop in our bodies. Or, go the other way and spring for a licensed massage[5]. The importance is self care. Try the foam roller the next time you’re at the gym. Or get one sent to your home. It’s a fun toy to have around. Breathe in now, breathe out, and as Fred Durst of Limp Bizkit taught us: “just keep rollin’ baby.” What do you think? Love foam rollers? Or think they are a tripping hazard at the gym? Want more advanced exercises? Let us know! -Steve PS: I tried my hardest to not make a Limp Bizkit reference in this post. Almost made it. PPS: If you want help playing with all the other toys at the gym, I’ll mention one last time our 1-on-1 Coaching program. We can help make all the equipment at any fitness facility way less scary. Or teach you how to workout from home so you can skip the whole place altogether. ### ALL Photos Sources can be found in this footnote here[6]. Footnotes    ( returns to text) Study on those soccer players here. The study on foam rolling and muscle soreness is right here Muscle length study is right here. Scope out that hamstring investigation at this link. Treat yo’self! Photo: foam roller, lego doctor, stormtroopers, noodles, foam roller II, mountain, Read more: nerdfitness.com http://dailybuzznetwork.com/index.php/2018/10/20/how-to-use-a-foam-roller-step-by-step-guide/