Tag: range of motion

Massage Therapy for Golfers

Written by Luis Echeverry on June 6, 2020. Posted in Lifestyle, Transformation.

Want to improve your golf game? Try therapeutic massage therapy at Driven Fit + Sponaugle! This specific form of massage focuses on relaxing the back, hamstrings, hip flexors, shoulders, and wrists, which in turn, creates a bigger shoulder turn, better hip and back flexibility, and a more powerful torque. Whether you’re an avid golfer or just a weekend warrior, massage therapy for golfers is an excellent way to up your game. Read more about its many benefits…

Injury Prevention.

With any type of repetitive motion, there is going to be a chance for injury. The good news? Regular massage therapy sessions can help reduce spasms and scar tissue while also relieving trigger points. When your muscles are relaxed, they are less likely to suffer strains or tears. In addition, our highly trained massage therapist will detect and work out any small adhesions that could potentially become a more serious issue later.

Increased Range of Motion and Flexibility.

Avid golfers often experience tightness in the forearms, shoulders, lower back, and hips. Massage therapy will loosen and stretch these stiff joints and muscles, thus creating a more fluid motion in the golf swing. When combined with daily stretching, regular massage therapy will not only improve your range of motion and flexibility, it also increases power and improves performance.

Improved Posture.

Posture is a critical component to any good golf game. Massage therapy for golf will reduce the muscle tightness that causes postural imbalances and help the body assume its correct position. Having good posture will improve your swing and reduce the risk of elbow injuries and tendonitis.

Pain Relief.

The force and repetitive movements used in a golf swing can result in muscle soreness and spasms, both of which can result in a lot of pain. Therapeutic massage therapy for golfers can help lengthen and relax the contracted muscles and provide much-needed pain relief.

Improved Circulation.

Having good circulation helps prevent the buildup of toxins in the muscles, when otherwise left untreated, can cause muscle pain and stiffness. The rhythmic strokes and pressure used in massage therapy releases the accumulation of toxins and helps oxygenated blood circulate to your muscles, resulting in a quicker period of recovery.

Mental Focus.

Every sport has a mental component, and golf is certainly no exception. Too much stress, anxiety, and pressure will not only have a negative effect on your performance, it can also cause the muscles to clench involuntarily – a counterproductive motion for golfers who need their swing to be as fluid as possible. Massage therapy helps the relax the mind, which in turn, helps muscle perform properly and improves your overall game.

Try Golf Massage & Improve Your Game

IIf you would like to book a massage therapy appointment at Driven Fit + SWS, we highly recommend doing so at least 48 hours prior to tee time. If you have a massage too close to your game, you could be too sore to play and your muscles will not perform at their best.

For more information on our South Tampa fitness and wellness studio or to schedule your golf massage therapy session, please call or text (813) 440-3016.

Active Senior Lifestyle Tips

Written by Luis Echeverry on March 10, 2020. Posted in Lifestyle, Transformation.

In a recent census, baby boomers (ages 65 and up) accounted for nearly 13% of the population! Today people are living longer than any other time in history. Fortunately, growing old gracefully is easier than ever. The secret to longevity? Maintaining a healthy lifestyle by remaining active and eating well! Team Driven talks tips for seniors to stay active and live a healthy lifestyle. Let’s live longer and thrive, shall we!

Start Slow and Build-Up.

If it’s been a while since you’ve exercised, start slow and gradually build your program. A good way to begin is by spacing workouts in ten-minute increments twice a day or even just attending one or two workout sessions/week. Our trainers will help you go at the right pace for you.

Pay attention to your body and increase your fitness level as you feel more confident and comfortable to do so.

Commit to a Schedule.

Create a schedule for at least three to four weeks to start and force yourself to stick with the program. This way, exercise becomes a habit and part of your lifestyle. Keep in mind that you’re more likely to stick with activities that you enjoy, so make sure you are also having some fun and like what you are doing. Plus, with the technology we use, you’ll see real results that will excite you!

Keep Moving.

Staying active not only keeps the weight off, it promotes cardiovascular health, prevents illness, helps you sleep better, reduces stress, helps avoid falls and maintains strength, balance, and flexibility. Plus, you will look and feel better too!

Be Mindful.

It’s important to stay focused when you exercise. How is your body responding to the exercise and how does it feel? For example, pay attention to the rhythm of your breathing, the way your feet strike the ground, or how your joints are feeling.

Practicing mindfulness while exercising allows you to improve your physical condition faster, relieve stress and avoid accidents and injury.

Consider any Health Concerns.

Before you start an exercise program, make sure you have considered any ongoing health concerns and how they may affect your workout. It’s also a good idea to get medical clearance from your doctor and ask if there are certain exercises you should avoid.

Once you’re cleared, come to DrivenFit in South Tampa. Our personal trainers and wellness experts are here to help you live life to its fullest.

Listen to Your Body.

While exercise should be somewhat challenging, it should never hurt or make you feel sick. Immediately stop exercise if you feel dizzy or short of breath, develop chest pain or pressure, break out into a cold sweat or experience pain. Also stop if your joints become red, swollen or tender to the touch. If you’re feeling anything strange, make sure to let your trainer know!

Prevent Injury.

Aches and pains come with getting older. Don’t make it worse! Always include a proper warmup and cool down to any exercise routine. Also, keep plenty of water close by to avoid getting dehydrated. At our studio gym, you can also grab electrolyte water to aid in your recovery!

Eat Healthy Foods.

Eating a well-balanced diet (yes, it’s okay to splurge sometimes) can do wonders for your health – especially when combined with physical activity. Dietary changes can also help prevent illnesses such as heart disease, obesity, high blood pressure, type 2 diabetes, osteoporosis and more.

Helping Seniors Stay Active

At DrivenFit+SWS, we offer a wide variety of exercise programs that focus on transformation, rejuvenation, and restoration. Our unique studio offers personal training, massage therapy, chiropractic care, and more for your active senior lifestyle.

All programs are customized to meet the needs of each client, from beginner to advanced. For more info on our services for seniors, please call or text our South Tampa wellness center at (813) 440-3016.

Stretching DrivenFit Tampa FL Studio Gym

The Importance of Stretching

Written by Luis Echeverry on November 1, 2019. 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.

Pilates Move Core Strength Driven Fit South Tampa

Power Pilates Moves to Add to Your Training

Written by Luis Echeverry on October 11, 2019. Posted in Transformation.

Despite what you may think, Pilates is no joke. This popular exercise involves bodyweight-only exercises generally performed on a reformer – a piece of equipment that uses pulleys to focus on range of motion instead of resistance. We love Pilates at our South Tampa gym because:

It activates lesser-used muscles to fully work the core.
This type of movement counteracts the tightening and stress of sports-specific, high-impact training.

More and more, pro and elite athletes are incorporating power Pilates moves into their training. Here we share some of our favorite moves that can be added to any workout or athletic training program!

Pilates for CrossFitters

Love those big, explosive CrossFit moves? Then you need to build up the core, create greater flexibility in the hips, and protect the lower back. These Pilates exercises are great to incorporate in your training:

Pilates Move: The Saw

How you do it: Sit upright with legs extended in a V (slightly wider than your hips).

Reach both arms out to the side at shoulder height. Pull the abdominal muscles in and up, lengthening both sides of your waist. Inhale and twist at the waist to your right.

As you dive forward, exhale and stretch your left hand across your right foot. Keep your head down as your other arm reaches up and back. Return to a seated position, inhale, and alternate with the other side.

Pilates Move: The Swimmer

How you do it: Lie face down with your arms stretched over your head while keeping your legs straight and together.

With your chin tucked and eyes looking down, raise your right arm and left leg about 6” off the ground, floating your head and chest up off the mat. Hold the position for 10 breaths, and alternate arms and legs.

Pilates for Endurance Athletes

Any athlete, such as a triathlete, cyclist, or runners, who constantly uses repetitive movements will benefit from Pilates. It adds core strength and stability, as well as increased mobility in the spine, hips, and shoulders.

Pilates Move: Single-Leg Kick

How you do it: Lying face down with your elbows propped, stretch your legs and press them together.

Lift your torso from the floor, creating as much space between your body and the floor as possible. Keep your pelvis and thighs down. As you exhale, bend your right knee to kick your heel towards your butt two times quickly. Then inhale as you stretch and bring the leg back to the starting position. Repeat this move 10 times on each leg.

Pilates Move: Kneeling Bicycle

How you do it: Kneel on your left knee with your right leg extended straight out to the side. Lean left and place your left hand on the floor.

Raise your right leg until your foot is just below hip height. As you exhale, swing your right leg forward and inhale as you bend your right knee (sweeping the leg back as far as possible). Repeat five times and alternate the legs.

Pilates for Lifters

These moves create pelvic stability for heavy lifts and increase flexibility and range of motion in the hamstrings, hips, and lower back.

Pilates Move: Double Leg Kick

How you do it: Lying face down, bend your knees to reach the heels towards your butt.

Reach your arms behind your back, fingers laced, elbows bent, and your head turned to the right. Inhale and kick both heels out to your butt two to three times quickly.

Exhale as you stretch your legs and arms out while lifting your head and chest. Lower your body to a starting position with your head turned to the left. Repeat six to 10 complete breath cycles.

Pilates Move: The Teaser

How you do it: With your spine, head, and shoulders anchored to the floor, lift your legs to a 90-degree angle at your hips and a 90-degree angle at the knees.

Keep arms raised slightly at chest level. Sweep your arms overhead then back down towards your sides while simultaneously extending your legs straight up and out, lifting your body into a V-sit position. Hold for a few breaths.

Roll back one vertebra at a time until you reach the starting position. Repeat three to five breathing cycles.

Pilates Pro Tip: You can make this move more challenging by holding a medicine ball.

Power Up with Pilates at DrivenFit + SWS

With Pilates, you strengthen the muscles that are closer to your bones and you’re focused on activating your core. With this type of workout, you’re always working in extension so you lengthen instead of shorten your muscles.

At our South Tampa wellness studio, we provide a fitness journey with a program built specifically for each client. For more information on our private and semi-private personal training sessions, massage therapy, and chiropractic care services –and of course our amazing Pilates classes – call or text DrivenFit + SWS today at (813) 440-3016.