Author Nick Ortego

Self-Myofascial Release for the Tensor Fascia Latae (TFL) using a Lacrosse Ball

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The Tensor Fascia Latae (TFL) muscle is located on the outside of the thigh, and is often a source of pain and discomfort for athletes and active individuals. The TFL muscle can become tight due to overuse and can lead to issues like knee pain, hip pain, and lower back pain.

Self-myofascial release (SMR) is a technique that can help to relieve tension in the TFL and improve overall function. One effective tool for SMR is a lacrosse ball.

Tensor Fascia Lata (TFL) muscle

Here’s how to perform self-myofascial release on the TFL using a lacrosse ball:

  1. Locate the TFL muscle: The TFL muscle is located on the outside of the upper thigh near the hip. First find the illiac crest of the pelvis. It’s the “hip bone” that is located directly out to the side of the lower abdomen a little below the navel. The TFL is directly between this bone and the other “hip bone” that is on the upper outer thigh, the greater trochanter for any anatomy buffs out there.
  2. Lay on your side and place the ball right in the TFL between the illiac crest and the greater trochanter. (See photo above.)
  3. Roll forward onto the ball. Move your hips very slightly to find any tight spots in that area.
  4. Repeat: Repeat the process on other areas of the TFL or the other side.
  5. Stretch: After releasing tension in the TFL, it is important to stretch the muscle. The TFL can be stretched by standing and crossing the affected leg over the other leg, and then gently pulling the affected leg towards the opposite shoulder.

It’s important to remember that SMR may be uncomfortabl but should not be excessively painful. To modulate the intensity, you should breathe slowly throughout the whole process.

If you are causing so much pain that you can’t breathe slowly, that is a sigh to back off in intensity.

Incorporating self-myofascial release into your routine can help to relieve tension in the TFL and improve overall function. Give it a try and see if it helps relieve any pain or discomfort you may be experiencing.

Author: Nick Ortego is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and assisted stretching..

How to Use a Lacrosse Ball to Release the Pec Minor

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In this post:

How to use a lacrosse ball to release the pec minor.

How to release pecs to improve posture and prevent shoulder problems.

Self myofascial release is a technique that involves using a tool, such as a lacrosse ball, to apply pressure to tight or sore muscles in order to relieve tension and improve mobility.

The pec minor muscle is a common area of tension for many people, particularly those who spend a lot of time sitting or working at a desk. In this blog post, we will explore how to use a lacrosse ball for self myofascial release of the pec minor.


Step 1: Locate the pec minor muscle
The pec minor muscle is located in the upper chest, near the front of the shoulder. To locate this muscle, place your hand below your collar bone and feel for a tight. When your press into the deeper muscle tissue, you have found the pec minor muscle.

Step 2: Place the lacrosse ball on the pec minor
Once you have located the pec minor muscle, place the lacrosse ball on top of the muscle. You may need to adjust the position of the ball to find the most tender spot. Start with a medium amount of pressure and gradually increase as needed.

Step 3: Apply pressure
With the lacrosse ball in place, use your body weight to apply pressure to the pec minor. You can do this by leaning into the wall, lying on the ground, or even standing against a wall. Move the ball around slowly, exploring different areas of the muscle until you find a spot that feels particularly tender.

Step 4: Hold for 30 to 90 seconds
Once you have found the most tender spot, hold the lacrosse ball in place for 30 to 90 seconds. This will allow the muscle to release and relax. You may feel a sensation of tightness or discomfort, but this is normal and means the technique is working.

Step 5: Repeat on the other side
Repeat this process on the other side of your body, making sure to spend equal time on each side.

It’s important to note that self myofascial release can be intense, so it’s important to start slowly and listen to your body. Pay attention to your breathing. If you are unable to keep a slow, steady and deep breathing pattern because it is too painful, then you are going too hard. Back off and ease up until you can breahe slow and steady.

Using a lacrosse ball for self myofascial release of the pec minor can be an effective way to relieve tension and improve mobility in this muscle. This will help you maintain good posture with greater ease and allow your shoulders to move in a healthier way. This technique is easy to do at home and can be incorporated into your regular fitness routine for best results.


Author: Nick Ortego is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and assisted stretching..

How to Drop a Bad Habit

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Everyone has a bad habit or two that they would like to get rid of, but it can be difficult to do so. The book Atomic Habits by James Clear, provides several strategies for letting go of a bad habit.

As a lifelong student of personal development and long-time health coach and personal trainer, I can say unequivically that the process detailed in the book Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones is the best approach to habit change I have ever found.

It is a bestselling self-help book by James Clear that explores the science of habit formation and provides practical strategies for creating lasting change. The book is based on extensive research and the author’s own experience in habit formation.

The book starts by highlighting the importance of small, consistent actions in achieving our goals. According to Clear, the key to success is not in the occasional big win, but in the accumulation of many small, daily habits. He argues that our habits, both good and bad, shape who we are and what we achieve in life.

Clear goes on to explain that habits are formed through a cycle of cue, craving, response, and reward. He provides tips for how to identify and change our habits, including setting clear goals, creating an environment that supports our habits, and using techniques such as temptation, bundling and habit stacking to make our habits stick.

Atomic Habits also covers the science of motivation and the importance of having a growth mindset. Clear argues that a growth mindset, which values learning and improvement, is essential for creating positive habits and reaching our goals. He provides tips for how to develop a growth mindset, including focusing on progress, embracing challenges, and learning from failures.

The book concludes by exploring the concept of identity-based habits, which are habits that are tied to our values and beliefs. Clear argues that the best way to create lasting change is by forming habits that align with our sense of self, rather than simply trying to force ourselves to change.

Atomic Habits is a comprehensive guide to habit formation that provides practical and actionable strategies for creating lasting change. Whether you are looking to improve your health, build better relationships, or achieve success in your career, this book provides a roadmap for how to make your habits work for you.

When it comes to dropping a bad habit, the most important thing I learned from Atomic Habits is to replace the habit with a new positive habit. For example, if you are trying to quit smoking, you could do a yoga breathing exercise each time that you would normally smoke during the day.

Author:
Author: Nick Ortego is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and assisted stretching..

Beat Procrastination

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So there I was, listening to a potential client lament about the confusion he was having picking the right routine, nutrition plan, supplements, etc. It’s a common problem these days. We have so much information available that we get bogged down in paralysis by analysis.

On top of that, our culture encourages thinking in terms of improvement by adding new things. And it’s no different in the world of fitness.

What exercise do I need to add to my routine?

What “superfood” do I need to consume to finally get the results I want?

What new gadget do I need to buy to sculpt my abdominals?

But in reality, the most massive results come by letting go of the things your don’t need, especially the things that are holding you back.

So getting back to that discussion with this potential client:

“It sounds to me like you are so overwhelmed with trying to figure out the “best” or “perfect” approach that it’s keeping you from taking any action toward your goals,”, I said.

“Yeah, I think you’re right, ” he said.

So I asked this question:

What if you were to do a sub-optimal, less-than-perfect, half-hearted, exercise program super consistently for the next year? Do you imaging that your fitness would improve?

“Sure,” he said.

“Maybe the idea that you have to have it all figured out before you move forward is keeping your from taking any action in this area,” I said.

And I think a switch flipped that day for him. He let go of an idea that was not working for him and embraced a willingness to move forward. He starting implementing small habits daily and improving his fitness.

And so it is:

Imperfect execution beat perfect procrastination EVERY SINGLE TIME.

Maybe you find yourself in the same situation with a desire to live a life of healthy vigor, but unable to keep any lasting changes. Maybe I can help.

If you’d like to set a time for an initial consultation click here. There’s no charge.

Author: Nick Ortego is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and assisted stretching..