Dr. Gina


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Get in motion with Dr. Gina!!

Posted in: Dr. Gina, Fitness by chirocare on July 12, 2011

Many of you ask me about fitness so here it goes…

Over the next few months I will focus on different versatile, affordable and easy-to-use pieces of equipment.  They can be used to build your own home gym or to add to current workouts in the gym you belong to.  More important than the information I will provide are the instructional sessions that I will hold at Creve Coeur Park.  The class dates will be listed at the end of this newsletter.  Now is your chance to learn how to get into fitness and how to do it safely and effectively.  Let’s get started talking about my new found love—the foam roller.

I talk often about the importance of having a good mix of strength, balance, coordination and flexibility.  The foam roller can provide all of these.  They come in a variety of sizes, materials and densities.  A foam roller is a cylindrical piece of some type of extruded hard-celled foam.  It looks like an oversized pool noodle. 

Its purpose is to relieve tight muscles and tension in your body, but it also adds something new to your workout routine.  You can use it as part of your exercise routine for balance, posture and core strengthening.  It can be used anywhere; home, gym, work and can even be packed in a travel bag to use when you are out of town.  You never know when you may wake up with a kink in your neck or a sore back.

Foam rolling prior to a workout can help decrease muscle tension and promote a better warm-up. Rolling after a workout may help muscles recover from strenuous exercise.  Technique is everything!  Be careful how you position yourself so you won’t risk falling off, but if you do you aren’t too far from the ground J.  This is the best way to get started on your balance for that reason.  The more you use it the better you will get and more comfortable you will feel.

I have put together a database of my favorite uses of the foam roller that span from simple myofascial release, to weight training ideas and balance postures.  These will be provided for you at the upcoming sessions. 

My goal is to show you how creative you can be and how easy it is to improve your health inside and out.  The equipment that I encourage you to use can take you from beginner to advanced and I’ll help along the way! 

If you don’t have a foam roller, we have them at the office to purchase. I prefer the 6 x 12 size because it is easy to take anywhere with you and we can get more creative with it. 

Did I peak your interest?

Join me!  We can meet in the office, 12401 Olive Blvd. Suite 101, Creve Coeur, MO, 63141. 

The cost is $10 per person per session.  Just purchase a foam roller, bring some water and invite your friends.   

Here are the dates/times and what will be taught: 

  • July 14th  @ 6:30pm – 7ish pm:  Lower body
  • July 21st @ 6:30pm – 7ish pm: Upper body
  • July 28th @ 6:30pm – 7ish pm: Spine/Core
  • August 4th @ 6:30pm – 7ish pm: Balance

Next month I’ll teach you about how to use an exercise ball. 

Please call the office to reserve your place and to purchase a foam roller.

See you soon!!

 Dr. Gina