My top 6 tips for avoiding injuries during the BFT 8 week challenge
FOUR : Trapezius and neck.
I get a lot out of this one but it is strong, so be careful and don’t overdo it if it doesn’t feel right. This is best done with a towel over the spikey ball. Lie down on it and have the ball to the side of your neck/upper shoulder region. Find the spot, and then slowly move your head back and forth like you are rotating your head side to side. Spend 1-2 minutes each side and repeat twice.
FIVE: Hip flexor region.
When we sit for too long, the hips are generally in the 90 degrees position, which means the hip flexors can become tighter. You can help this by having regular stretch breaks – standing up and walking around is sometimes enough to stretch out this area. If you are starting to feel cramping in this area give the spikey ball a go. Lie on your front and place the spikey ball in your hip area. Start with pressure by simply relaxing into the ball, and then you may add some small movements to help release this area. Spend 3-5 min on each side.