ECFIT Mobility - Tissue Care

Very good foam rolling and self massage exercises! 

17 Minute Runners Flexibility Routine

Tom Merrick is a king of mobility. 

ECFIT LAUNCH Strength - Mobility - Light to Moderate Loads

An amazing workout after a weekend of skying, hiking, trail running etc and having sore legs on Monday morning! With Erin Carson!

Glycine, collagen and bladder

Sugaya K, Oh-Oka H, Yamada T, Miyata M, Ashitomi K, Kadekawa K, Nishijima S. Dietary glycine improves urine storage symptoms in urology outpatients. J Complement Integr Med. 2021 Apr 1;18(3):617-620. doi: 10.1515/jcim-2020-0282. PMID: 33793143.

Here’s an exciting and practical study you’ll want to know about — especially if you or someone you love deals with nighttime bathroom trips, urgency, or poor sleep due to bladder issues. Researchers found that taking dietary glycine — an amino acid that makes up about one-third of collagen — significantly improved urine storage symptoms in people with overactive bladder. After just four weeks of supplementing with 3 grams of glycine twice a day, participants had fewer nighttime voids, reduced urgency, improved sleep latency, lower blood pressure, and even relief from bladder pain — all with zero side effects. While the study used isolated glycine, it’s interesting to note that a 20-gram serving of collagen peptides naturally contains about 6 to 7 grams of glycine. So while we can’t say for sure if collagen will produce the same benefits, if you’ve got some lying around, it might be worth a shot — especially given glycine’s broader calming and anti-inflammatory effects. Read the study here.

Source: Max Lugavere newsletter 

Mobility Monday in Corsica with Erin Carson

Lots of decompression exercises. Definately, I need to go back to it again and again!

Exercises for knees and legs

 

https://www.instagram.com/p/DH3ahDlRMbc/

Jill Miller: Increase Flexibility & Relieve Pain

What I mostly like about Jill Miller is that she has found scientific terminology to discribe the stress that is locked in tight muscles, and how correcting posture is also connected to stress managemnt and body work. It is also important to create an environment of safety around you and inside you. You can always munipulate the length of your breath making the outbreath a little longer. This helps a lot to relax the body and the mind. 

In this episode of Andy Galpin's podcast, Jill Miller, a renowned fascia expert and teacher of breathwork practices and self-myofascial release (SMR) to improve mobility, reduce pain, and enhance body awareness. They discuss how fascia—the connective tissue in and around muscles, bones and organs—is essential for flexibility and movement, and we explore how tools like foam rollers, balls, massage and cupping can improve fascia health. They explain the benefits of self-myofascial release, including improved range of motion, reduced muscle soreness, and improved force output, and we discuss whether experiencing pain or using hard tools is necessary for achieving good results. They also cover practices for managing chronic pain and stress, including parasympathetic techniques and breathing exercises that promote relaxation and recovery. This episode provides many practical techniques to improve mobility, physical recovery and pain management at any stage of life.

Source: https://performpodcast.com/jill-miller-increase-flexibility-relieve-pain-with-breathwork-myofascial-release/