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Tag: Mobility

Stretching DrivenFit Tampa FL Studio Gym

The Importance of Stretching

Written by Luis Echeverry on . Posted in Lifestyle, Rejuvenation, Transformation.

You just finished a grueling training session at the gym, and are ready to get on with your day. Not so fast. You NEED to stretch! Stretching offers tons of benefits and should be done before and after exercise to help your body prepare for and recover after a workout. Here are 8 reasons why to make sure to always fit it into your session!

Increases Flexibility

Regular stretching does wonders for flexibility. Why is this important? Flexibility is crucial for your overall health in that it helps you perform everyday activities with ease and delays the reduced mobility that comes along with aging.

Increases Range of Motion

Full range of motion equals freedom of movement and stretching can help get you there. A recent study found that both static and dynamic (active) stretching are effective in increasing range of motion which helps with improved sports performance, better posture, and flexibility. Proprioceptive neuromuscular facilitation (PNF) stretching (stretching a muscle to its limit) is effective for immediate gains.

Improves Sports Performance

Most, if not all, sports and exercise programs require some degree of flexibility. With regular stretching you’ll develop strength through the full range of motion at the joint. Increased flexibility can improve performance and prevent injury.

Trainer Tip: Remember to stretch before and after exercising – not just before. Dynamic (active) stretches before physical activity prepares your muscles for activity.

Prevents Injuries

Stretching is known to prevent acute (i.e. hamstring strain) and overuse injuries (i.e. IT band syndrome or plantar fasciitis). This is another reason why dynamic stretching, as opposed to traditional static stretching, during the warm-up process is crucial.

Increases Blood Flow to Muscles

Regular stretching improves circulation, and improved circulation increases blood flow to your muscles. This is helpful because it can shorten recovery time and reduce delayed onset muscle soreness (microscopic tears in the muscle that occurs 24 to 48 hours after exercise).

Improves Posture

When muscles are imbalanced, it can lead to poor posture, which can eventually lead to aches and pains. A combination of strengthening and stretching specific muscle groups can reduce musculoskeletal pain and encourage proper alignment.

Heals and Prevents Back Pain

When muscles are tight, it will decrease your range of motion which can result in strained back muscles. Regular stretching will prevent back pain by strengthening the muscles and reducing the risk of strain. Stretching is also known to improve any existing muscle-related back pain and injury.

Provides Stress Relief

Physical and emotional stress is a huge culprit of muscle tightness. Stretching will help relax muscles (and your mind) so you can perform at your best. Focus on areas of your body that tend to hold stress such as your neck, shoulders, and upper back.

At Driven Fit + SWS, we believe that stretching is an integral component of our fitness programs. For information on our private and semi-private personal training and fitness, please call or text us today at (813) 440-3016. Our studio also offers wellness treatments including acupuncture, chiropractic care, and massage for a total body transformation.

Instrument Assisted Therapy IASTM Driven SWS South Tampa

Benefits of Instrument-Assisted Therapy in Tampa

Written by Luis Echeverry on . Posted in Chiropractic, Transformation.

At Driven+SWS, we pride ourselves on using the latest therapy techniques so our clients can move and feel better. One therapy that’s gaining popularity in Tampa Bay: instrument-assisted therapy. Popular among top therapists and chiropractors, instrument-assisted therapy, AKA Graston technique, is a specialized myofascial release and massage technique.

IASTM uses ergonomically shaped metal and plastic tools to improve soft tissue mobility and mobilize muscles, fascia (the collagen covering muscles), and tendons. The primary goal of instrument-assisted therapy is to improve movement and reduce pain caused by injury or other conditions.

The History of Instrument-Assisted Therapy

Instrument-assisted therapy was developed in the 1990s primarily for athletes. Since then it has grown in popularity and is used by massage therapists, chiropractors, and physical therapists to help treat patients (not just athletes) with a variety of conditions.

What can I expect from an instrument-assisted therapy session?

During instrument-assisted treatment, Dr. Sarah Sponaugle will use a metal or plastic tool to massage and mobilize soft tissue. This tool is gently scraped and rubbed over the skin to locate and release tightness in the fascial system.

When found, the restricted areas will feel crumbly as the tool passes over them. Dr. Sarah will be able to hone in over the tightness and scrape these restrictions (with the same tool), re-initiating your body’s natural inflammatory response.

Contact the studio today to try Instrument-Assisted Therapy; experts are just a text away – (813) 440-3016!

What type of injury would benefit from instrument-assisted therapy?

This specialized massage therapy helps with a variety of sports-related injuries. These include limited mobility, pain with motion, decreased muscle recruitment, or excessive scar tissue formation. Instrument-assisted therapy techniques also help with these specific conditions:

  • Tendonitis and tendinopathy
  • Ligament sprains
  • Plantar fasciitis
  • Scar tissue from surgery or trauma
  • Myofascial pain
  • Musculoskeletal imbalance

What are the benefits of instrument-assisted therapy?

  • Improved tissue extensibility
  • Decreased pain
  • Improved range of motion
  • Decreased scar tissue formation
  • Improved cellular activity near the site of injury

The benefits are clear! If you have pain or limited mobility, you could be a candidate for instrument-assisted therapy.

Driven Fit + SWS is a top-rated boutique gym in Tampa, FL. Learn more about our chiropractic and massage therapy services. Call or text our South Tampa wellness studio at (813) 440-3016 to speak with a member of Team Driven about IASTM!

Correct Posture Month May Driven Fit + SWS Chiropractors Tampa

Don’t Slouch! May is “Correct Your Posture Month”

Written by Luis Echeverry on . Posted in Lifestyle.

You’re probably sitting down reading this, and oops, you just realized that you weren’t sitting up straight. We get it. In a world of Netflix binges and increasing screen time, we all need a constant reminder about posture. Fortunately, there’s an entire month dedicated to correcting our posture!

Give Yourself a Posture Check

From work to exercise, our daily routines shape our bodies. Especially as we spend more time hunched over tablets and phones, it’s a good idea to become aware of how our habits impact our health.

Did You Know?

  • College students and entrepreneurs spend ~8 to 10 hours a day on their cell phones, creating neck pain and loss of mobility.
  • 1 out of 4 adults in America has suffered back pain in the past three months!
  • People who spend 12 hours or more per day seated are at greater risk for diabetes, heart disease, and life-threatening falls.

 

“People with strong posture feel better, move better, have higher energy levels, and a more positive outlook on life.” – Dr. Steven Weiniger

 

Control Your Motion to Improve Posture

Not only does a strong posture help you look your best, but it also reduces the risk of injury. Simply, standing up means using 640 muscles working properly to balance without pain.

Core strength is essential for strong posture, so take action and improve your posture. Controlled motion exercises like Yoga, Pilates, and mobility exercises. Exercising with focused attention on posture can improve function, motion, confidence, and reduce pain.

Ready to make that posture adjustment?! A strong posture can have a dramatic impact on your health.

Here are a few at-home posture exercises you can try:

  1. Pigeon Pose: This hip opener also loosens up your spine, hamstrings, and glutes. The pigeon pose can also help to stretch your sciatic nerve and quads. Opening and stretching these places in your body makes it easier to correct imbalances in your posture.
  2. Child’s Pose: This resting pose allows you to stretch and lengthen your spine and hamstrings. Holding child’s pose for a few deep breaths helps release lower back tension.
  3. Cat Cow: This stretch works to massage your spine and relieve tension. You can do this exercise standing if floor work is too challenging.

 

Trainer Tip: Mind that form! Poor form when exercising can undermine function and performance increasing your risk for injury! Don’t worry our Trainers have your back…

 

Creating A “Posture Smart” Environment

People sit an average of 13 hours a day, sleep an average of 7 hours a day, leaving just 4 hours a day to be active!

Sitting folds your body, which restricts breathing and circulation and has a serious negative impact on your health. If your job requires a lot of sitting, choose a chair or standing desk that encourages correct posture. You can also try a seat support or wedge that supports from beneath by gently tilting the hips forward.

 

Trainer Tip: Set a reminder on your phone or computer to take frequent movement breaks or invest in that fitness tracker already! Even standing for a few minutes an hour can help.

 

Improve Your Posture

Posture is so important to your overall health. For more information on how you can improve your posture, click here. Of course, our Tampa, FL health and fitness experts are available to help create an integrated approach to your fitness, recovery, and mobility. Call or text Driven Fit + SWS in South Tampa today!

Chasing the Sweat Workout Driven Fit Center Tampa

Are You Chasing the Sweat?

Written by Luis Echeverry on . Posted in Personal Training, Transformation, Warmups Mobility tips videos.

How many of you expect to be drenched in sweat by the end of a workout ?  Is this really necessary though? …Absolutely not. Your workouts should not be gauged on how much you sweat. Some people tend to sweat more than other. So, just because you don’t sweat a lot does not mean you are not getting in a good workout.

Now, don’t get me wrong. As we workout, our body’s get warm and the warmer you are the more likely you are to sweat. But by no means is sweating directly correlated to burning fat.

We see all the time in Tampa people quoting “sweat is your fat crying”, but is it really though?? Scientifically, sweat is the body’s way of regulating your core body temperature. As your core body temperature rises above the normal threshold, your nervous system will send signals to your sweat glands to release “sweat” in effort to cool off your body.

Some exercises require more of a controlled movement with heavier weights and longer rest periods. Because of this, you may not sweat during your workout. But this does not mean there is no work being done. Incorporating strength, endurance, and even recovery/mobility routines to your workouts are extremely beneficial to your body and health.

Chasing the sweat and the high-intensity routine isn’t always necessary for you to see results. Sometimes, you need to incorporate recovery & mobility routines to help prevent muscle tightness and injury.

Here is a list of some great mobility exercises that can benefit anyone from athletes to IT techs. These exercises are great for preventing muscle tightness, injuries, and making sure your body is moving in all planes of motion.

INCH WORMS

https://gph.is/2RZhFf7

BIRD DOGS

https://gph.is/2RZSb18

WALK-OUT WITH HIP ACTIVATION

https://gph.is/2S2Mpf5

SCAPULAR PUSH-UP

https://gph.is/2CXv9h8

COBRA PUSHUPS

https://gph.is/2D1JY27

Click below to schedule your complimentary fitness evaluation with one of our DrivenFit  Tampa trainers!

[hc-hmw snippet=”Free-Evaluation”]

 

 

Jessica Bull Testimonial

Jessica Bull


The physical and mental aspects, truly sets your coaching programs apart.

As runner now aiming for personal bests, Luis’s adaptive coaching has been a game-changer. The custom training plan, precision in pacing strategies, and innovative techniques have propelled me to new heights in my races. 

I've shattered performance plateaus, and each race feels like a triumph. 

What was not even a dream become a reality when 

“I qualified for Boston” showing me anything is possible ????????

Beyond the individual successes, the sense of community fostered by your coaching team is remarkable. 

The support, encouragement, and camaraderie among fellow runners create an inspiring environment that fuels everyone's journey.

Thank you, Luis, and the entire run adaptive coaching team, for the dedication, expertise, and unwavering support. Joining your Run coaching programs has truly been the best decision I've made for my running journey. I'm not just achieving my goals; I'm surpassing them with each stride.

Gratefully,

Jessica

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Andrew Brown Testimonial

Andrew Brown


I am writing this testimonial with immense gratitude and excitement about the incredible journey I've had with your Run coaching programs, particularly under the guidance of Luis, my run adaptive coach.

Before joining, I was a runner with aspirations of improvement but unsure of where to begin. Luis’s coaching not only provided a structured plan but also instilled confidence in me from day one. 

The personalized approach, tailored to my fitness level and goals, made all the difference.

One of the key benefits I've experienced is the significant improvement in my running technique. 

Luis’s attention to my run programming has not only prevented injuries but has also made my runs more efficient and enjoyable. 

The gradual progression in training ensured that I never felt overwhelmed, and each milestone achieved boosted my motivation.

The mental toughness training incorporated into the program has been transformative. Luis's guidance has not only helped me overcome mental barriers during runs but has also positively impacted various aspects of my life. 

I’m Looking forward to my next few blocks of run coaching leading up to my next marathon in Berlin where I will be looking to reach a sub 4hr marathon ????????

~Andrew Brown

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Jason Arnold Testimonial

Jason Arnold


The approach of sending workouts directly to my watch and the personalized support provided has been a game-changer in achieving my personal best at the half marathon distance.

The convenience of having my workouts seamlessly integrated with my watch has transformed the way I approach training. It's not just about the ease of access; it's the strategic planning and adaptability that make your coaching methods stand out. Each run felt purposeful, and the progression was noticeable from week to week.

What truly sets your coaching apart is the unwavering support I received. The encouragement, insights, and personalized feedback have been instrumental in my success. It's more than just a training plan; it's a collaborative journey where my goals are embraced and pursued with dedication.

I recently achieved a personal best at the half marathon, and I credit this accomplishment to the meticulous coaching and guidance I received. The precision in pacing, strategic advice on race-day tactics, and the mental resilience training have elevated my performance beyond my expectations.

Thank you, luis and the entire run adaptive team, for the commitment, expertise, and continuous support. Your coaching methods have not only improved my running but have also enriched my overall perspective on fitness and well-being.

~ Jason Arnold

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