IN-HOME STRENGTH TRAINING
PLATE-MATES
These handy doughnut shaped weights are excellent for adding weight incrementally to your dumbbells. They attach to the ends of your dumbbells and range in weight from 0.6 to 2.5 pounds. Check out the Plate-Mates entry on our links page.
SPINE ROLLER
A spine roller is a cylindrical apparatus designed to improve spinal health. It can be used as a massage or acupressure tool to increase circulation and improve nerve conduction to different areas of the spine. Lying on the spine roller for fifteen minutes at a time can relieve stiffness and tension in the spine.
THE MANY WAYS TO USE A SPINE ROLLER
ROLL THE BACK
The spine roller can be used as a massage tool to release tension in the spine. Lie on your back and place the spine roller at a perpendicular angle underneath you. Slowly roll your back one vertebrae at a time focusing on the stiff part of your back.
STRETCH THE INTERVERTEBRAL LIGAMENTS
Lying vertically on the spine roller for fifteen minutes stretches the inter-vertebral ligaments, increasing the space between each individual vertebra. As a result of the increased space, nerve conduction is improved and your spine feels rejuvenated.
STRETCH THE CHEST MUSCLES
Lie on the spine roller vertically with your elbows at ninety degrees and your palms facing the ceiling. Slowly push the back of your palms to the floor. You should feel a stretch from your sternum all the way into your armpits.
IMPROVE YOUR BALANCE
Lie vertically on the spine roller with your knees bent at ninety degrees and your feet flat on the floor. Make sure your head and tailbone make contact with the spine roller. Extend your arms to the side and keep the palms facing up. Flatten your back and slowly lift one leg off the floor. Engage your back and abs to help you stay on. Place your foot back on the floor and repeat with the other leg. When you have mastered this, try lifting both legs up at the same time and bring your knees to your chest.
For a complete selection of in home workout equipment, please visit our affiliates at Perform better.
Need help designing an efficient home gym? Consult our expert Personal trainers at Physiqology-The Science of Personal Training.
