How can you make the best out of your swimming routine by implementing resistance bands into your workout?  With resistance bands, you can help your body develop muscles which enable you to swim longer and faster. Strong shoulders and arms are crucial elements for swimming. Nothing is easier than training these areas with resistance bands. With Meglio Resistance Bands, you have a perfect and affordable addition to your swimming routines.

Benefits

# More flexibility

Can Meglio Resistance Bands help to increase ROM (range of motion)? Yes. Especially swimmers need an extraordinary well-trained shoulder area. As important as the muscles are for swimming, so are flexible joints crucial to have great swimming experience. With the different resistance levels, you can decide how intense you want your workout to be.

# Prevents shoulder damage

Can resistance bands help you to prevent shoulder injuries? Definitely, yes. You can directly target the areas of your body which you need, particularly for swimming. Enhance your strength and endurance with Meglio Resistance Bands.

# Swimming pool to go

Even if there is no swimming pool nearby, you can train your ‘swimming’ muscles. The resistance bands imitate the resistance of the water. Therefore you can prepare wherever you like without visiting a swimming pool.

Exercises

Grab your Meglio Resistance Band and start with the top 10 moves for swimmers. As we use a lot of the upper body while swimming, we focused on training the arms, shoulders and torso for this exercise selection.

#1 Train your chest (pectorals)

Attach the resistance band to an anchor above you. Grab the ends with each hand. Stand tall, activate your lower back and engage your core. Bend your knees slightly. Extend both arms in front of you, parallel to the ground and make sure your the band has already a light tension. From there, open your arms to the side. Bring it back with control and breath with the movement.

#2 Train your shoulders

Hook the resistance band somewhere above you. Stand tall and grab the ends with both of your hands. Your arms are now extended over your head. Get active in the core. Slide your shoulders down and away from the ears and make sure they are down the entire exercise. Now start flapping your arms down to the outer side of your thighs and back up again. Like wings flapping. All in a controlled and slow movement.

 

#3 Train your biceps

You are in a standing position with your feet hip-width apart. Hook the resistance band underneath your foot. Grab your resistance band with one hand and make sure you have a slight tension in the band at the very beginning. Your elbow is slightly bent and now start to curl your biceps. Bring it back to starting position. Never compromise your posture, keep an engaged core and active back. When you are done, switch to the other hand.

#4 Train your internal rotators

Attach the band at shoulder-height to an anchor. Turn your right side toward the anchor. Grab the resistance band with your right hand. Bend your elbow to a 90° angle and keep your upper arm close to the side of your upper body. Now rotate your arm inward, so that the right hand touches your belly. Slowly and in controlled motion bring your arm back to starting position. When you are ready, repeat it on the left side.

 

#5 Train your external rotators

Attach the resistance band to an anchor about shoulder height. Now turn your left side to the anchor and grab the resistance band with your right hand. Bend your right elbow and keep your upper arm close to the side of the upper body. Now rotate your arm outwards without compromising a straight back. When you are ready, take it to the other side.

#6 Train your upward arm extension

Hold the band in your left hand and bring it behind your back. Rest it on your lower back and lock your elbow here. Grab the other end with your right hand and bring it behind your neck with your elbow pointing up. Keep your left arm locked and extend your right arm up over your head. Make sure you have a slight tension in the resistance band from the very beginning. Don’t collapse in your back or bring your shoulder up. Slowly bring it back. Switch sides, when you are ready.

#7 Train your outward pulls

Bring a resistance band under your feet and stand straight about hip-width apart. Your hands are grabbing both ends. Extend your arms and pull them out to the side about shoulder-height. Keep your shoulders low here and don’t bring them up while you lift your arms. Slowly lower your arms back to the side of your body. Repeat this movement on the other side.

#8 Train your alternations

Again, loop your resistance band around an anchor somewhere above you. Grab both ends with your hands. Slightly bend your knees and lean forward to a 45° angle with your upper body and a straight spine. Extend your right arm forward, like it is a prolongation of your upper body. Put your left arm extended behind you. Now start with alternating your arms. Bring your left arm forward and your right arm backwards. Keep your shoulders down and away from the ears.

#9 Train your swim strokes

Loop the resistance band around an anchor somewhere above you. Grab each end with your hands. Activate your core and bend your knees. Extend both arms out from your shoulders in front of you. Slightly lean forward with your upper back and pull in your right hand. Your right hand is now near your shoulder, and your elbow is behind you. The left arm is still extended. Alternate!

#10 Train your abdominals

Attach the resistance band to an anchor somewhere above you. Turn your right side to the anchor and get in a kneeling position. Grab the band with both hands and keep them together. Bring your hands overhead to your right side. Make sure you have already a slight tension in your band. Activate your core, keep your back strong and bring now your hands down to your left knee. Stay square in your hips. The movement comes from your abdominal muscles. Bring your arms back up to starting position. When you are ready, turn around and repeat on the other side.

Take this guideline as you like with a repetition of 8-10 per side/exercise. Always work with your breath. Before you start any exercise, make sure your starting position is correct. Modify the intensity of your training with adjusting the Meglio Resistance Band accordingly. Get the best benefits for your swim training by adding Meglio Resistance Bands to your dry-land routine.

 

 

Muscles can be shortened or tightened by sitting too long and wrongly. Making one-sided movements and not compensatory exercises can also increase the risks of tight muscle spots. Have you ever felt this one tight knot in your back or shoulder blades and no one near to give you a quick massage? Well, we all experienced it. The Meglio Massage Balls targets exactly the tight knots and spots where you need it. It is a super easy tool to relieve pain in just a few moments. Tight muscle spots come with a long list of side-effects, such as headache, numbness, fatigue, chronic pain, irritability and many more. But many everyday problems are often so easy to solve. Get ready, fit and pain-free with the Meglio Massage Balls.

Benefits

# Trigger point release

How can I quickly ease tight muscle spots? The Meglio Massage Ball is designed to target all the painful spots and areas in your muscle tissue. It is perfect if you want to hit a place where you need some extra massage directly.

# Calms the nervous system

How to calm the nervous system? The massage effect of the balls helps calm your nervous system. The tissue gets more nourished through the massage movement and therefore experiences less stress.

# Increases blood and lymphatic flow

Is there a way to increase blood circulation? The spiky Meglio Massage Balls assist your blood and lymphatic flow to do its work more efficiently and give your circulation an extra boost in needed areas.

# Feelgood on the road

How can I get muscle relief when I have no time? The Meglio Massage Balls need no extra bag to store. They are so small and light you can easily fit them in every pocket or bag. You can use them in nearly every situation with no extra workout or massage equipment needed.

Exercises

Grab you Meglio Massage Balls and join us with our top 10 moves. Make sure you roll your ball over muscle tissue and avoid rolling it directly over your bones. Take your time to find the trigger points and focus on those spots. If you want to refresh your moves, store the massage ball in the freezer and enjoy a cooling massage.

#1 Neck massage

Lie down on the ground and place a massage ball underneath your neck. You can start by putting it on the right muscular cord of your neck. Avoid placing it directly onto your cervical spine. Place the ball on a spot where it feels right for you and hold this position up to 30 seconds. Gently move your head from side to side. Bring it down your cervical spine with your hands and hold the position. When you finished the right cord, you can move on to the left side. Always be gentle in your movements and listen to your body.

#2 Forearm massage

Place the massage ball on a table. Put your right forearm on the ball and press it down. You can start with a pronated hand (palm facing down). Roll from your wrist to your elbow and back. Repeat 10 times. Supinate your hand (palm facing up) and repeat the movement. For more intensity, place your other hand on top of your forearm. When you are done, repeat the move on the left forearm.

#3 Foot massage

Enjoy the pleasure of a foot massage with a massage ball. Place the ball on the ground. Hold on to a wall and place one foot on the ball. By rolling back and forth, you will feel the tight spots. You can easily modify the intensity by bringing more pressure on your soles. This exercise can also easily be done while sitting. When you are ready, take it to the other foot.

#4 Hand massage

The hand massage is simple but effective. Either place the massage ball on the table or between your hands. Roll it around your palms and your fingers.

#5 Shoulder blade massage

Stand close to a wall. Place a massage ball under your shoulder blades by squeezing it in between the wall and your back. By bending and extending your knees, you can roll your massage ball up and down the tight spots around your shoulder blades. For more stability, place your hands on your upper thighs. Here you can also play with the intensity by pressing your back more firmly against the wall.

#6 Pectorals massage

For this exercise, use the wall for support. Place a massage ball at the inner side of your right shoulder joint. Try to roll the ball horizontally over your pectoral muscles. Slowly, bring it back and forth 10 – 12 times. Focus on your posture here as well. Do not overarch in your lower back and keep your core activated. When you are ready, take it to the left side.

#7 Glute massage

Sit down on the ground and bend your knees. Keep your feet flat on the ground. Place a massage ball under your right glute. Bring your hands to the floor for support. Press your hands now into the ground and roll your ball on the glute till you find the ‘juicy’ spots. Roll around as long as you feel ease or hold one position for up to 30 seconds. To modify and intensify the move, you can bring your left foot over your right knee. When you are ready, move on to the left side.

#8 Hamstring massage

Take a seat on the ground and extend your right leg. Bend your left knee and place your foot flat on the ground. Place a massage ball under your right thigh. Bring your arms slightly behind you for support. By pressing your left foot on the ground, you can shift your weight slightly forward and backwards. Roll around the target areas and hold position when you find the ‘sweet’ spot. Repeat on the other leg. To modify, sit down on a chair and place a massage ball under your right thigh.

#9 Quad massage

Lie down on the ground with your belly facing the mat. Support your upper body with your forearms. Engage your core and activate your lower back. You don’t want to overarch in your lower back. Place a massage ball under your right thigh (quadriceps). Tuck your toes, so your legs ‘levitate’ slightly parallel to the ground. By pushing your toes and forearms forward and backwards so you can roll around your quadriceps. When you are done, repeat on the left side.

#10 Hip massage

Lie down on the ground on your right side. Straighten your legs. Now bring your left foot over your right leg and place it flat on the ground in front of you. Support your upper body by placing your right forearm flat on the ground. Place a massage ball under your right hip. Bring your other arm in front of you for more stability. Roll around your hip area to find the tight spots (tissue not bone). Roll slowly and with control. Take care not to compromise your lower back here. When you are ready, repeat the exercise on the other side. To modify this exercise, you can also do it in a vertical posture against the wall.

 

In the beginning, rolling your tight spots can be a bit painful. This feeling will ease over time, and you will quickly just enjoy the benefits of exercising with a Meglio Massage Ball. Always modify to either intensify or relieve the pressure on your target areas. When you feel painful spots, make sure to connect to your breath. It will help you to ease the pain faster and more efficiently. Get relaxed and pain-free with Meglio.

 

 

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3D Socks, 100 miles and Team Spirit – Marlow Red Kite Ride 2019 ????‍♂️????‍♀️????‍♂️ Summer wouldn’t be complete without a classic sportive and so, this September, Team Meglio riders took on the Red Kite Ride 2019. The 100 mile course features beautiful rolling countryside and provides challenging climbs, rewarded with epic sweeping descents. Riders cycled through quintessential old English villages, including filming locations for Midsomer Murders and the Vicar of Dibley, before returning to Marlow across the iconic Grade I listed Marlow Bridge. After a little amusement of battling a few other groups and riders, Team Meglio rolled over the line, together, smiling and in a time of 5 Hours 34 Mins! The Red Kite Ride, raises money for a range of local charities, supporting the Thames Valley Air Ambulance, Marlow Wheels for All, Wycombe Homeless Connection, Younger People with Dementia and Marlow Sports Club. Give it a go yourself! @marlowredkiteride Click the link in our bio to view full blog post on the Meglio Hub! ???????? #teammeglio #forabetteryou #cycle #cycling #marlow #redkiteride #sundaycycling #ride #teamcycle #bike #bikelife

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Stretching is an excellent way to improve your health, especially when you want to prevent yourself from running injuries. Stretching enhances flexibility and reduces tension in your muscles and fascia after training. Make space for this kind of exercises in your workout/running routines and take advantage of all the health benefits which come with stretching. Get fit with Meglio and before switching to your stretching routine, make sure you mobilise your joints and warm up your muscles.

Benefits of doing exercises

# Reduces lactic acid

How can stretching help you to eliminate lactic acid from your muscles?

When you work out your muscles get stressed. At that moment, your body produces lactic acid, which makes your muscles tired and sore. Stretching helps you to release lactic acid faster and therefore having less pain.

# Boosts your energy

Can stretching help you to boost your energy?

When your body cools down, after an exercise or running session, the brain releases endorphins, which makes you feel good and relaxed. Stretching helps your muscles to recover faster, and you will feel more energized.

# Prevents injury

Should I stretch to prevent running injury? Definitely, yes! While stretching, you increase your ROM (range of motion) and flexibility. Tensions in your muscles and fascia are released. You will feel more secure and stable in your movements.

Exercises

Meglio presents you the top 10 stretches for runners to prevent injury. Take your time while stretching, don’t overdo your movements. Play with it, breath, but never hurt yourself.

#1 Standing figure four stretch

You are in a standing position with your feet about hip-width apart. Hold on to a wall or bench with both arms. Bring your right knee up and place your right ankle just above your left knee. Bend your left knee and hinge from the hips. Now you have a hip opening sequence and a stretch in your gluteal area at the same time. Take some breaths here and repeat on the other side.

#2 Standing forward fold

Stand up straight with your feet shoulder-width apart and your hands on your hips. Tip your pubic bones forward, so that you are active in the lower back. Engage your core and knees. Hinge from the hips. Now release your hands to your shins or to the ground. Relax your neck. Keep your slightly knees bent and slowly try to straighten them. Make sure you feel a stretch in your hamstrings and/or calves and not in the back of your knees.

#3 Standing hamstring stretch

Stand tall and place your right leg in front of you. Flex your foot and push the heel into the ground with your toes pointing up. Bend your left knee. Lean your upper body forward and place your hands gently on your right knee. Feel a gentle stretch through your hamstrings.

#4 Standing cross-legged hamstring stretch

Stand up straight and cross your right foot over your left. Hook your feet here, keep your legs straight and engage your knees. Start this position by bringing your hands to your thighs and hinging your hips with a straight spine. Feel a nice stretch through your hamstrings. When you are ready, switch to your other leg. For support, you always can hold on to a wall.

#5 Shin stretch

Stand up straight with your feet about shoulder-width apart. Shift your weight now to your right foot. Relax your left leg and point your toes a few inches behind you to the ground and slightly rotate your knee inward. By bringing some more weight to your left toes, you will feel a stretch in your anterior shin area. When you are done, repeat it on the other side.

#6 Runner’s lunge

Start in a standing position. Make a big step forward with your right foot. Now bend your right knee. Try to stay with your knee right above your toes. Extend your left leg. For this, you might have to slide your left foot back a bit. From this exercise, you will get a great hip, front body and quad stretch. Take your time and switch to the other side.

#7 Pigeon stretch

Take your runner’s lunge a bit further to pigeon stretch. Get in runner’s lunge starting position and now bring your left knee to the ground. Relax your foot with palms facing up. Bring your right knee out to the side and place your whole shin to the floor. Try to bring your shin parallel to the front end of your mat. Balance your body here with your arms. Play with your movement and stay in your comfort zone here. This is quite an advanced exercise. Always modify when needed and listen to your body. Never over arch your lower back.

#8 Modified Hurdler’s stretch

Take a seat on the ground with both legs extended. Bring your right foot in with your palm facing the inner thigh. Straighten your back. Hinge from the hips forward, not from your lower back. Try to grab your left foot with your hands or rest them on the side of your left leg. Modify this exercise by keeping the knee slightly bent.

#9 Lateral supine stretch

Lie down on a mat on your back. Extend your arms overhead and grab your right wrist with your left hand. Now cross your right foot over your left ankle. Pull your right arm out and to the left side. Bring your hooked feet slightly to the left. Try to make a moon or banana shape with your body. Feel a gentle stretch through the right side of your body. When you are ready, take it to the other side.

#10 Child’s pose

Sit down on your knees. Let your heels fall out to the side and place your buttock over your heels. Hinge your upper body over your thighs. Bring your extended arms in front of you walk them forward. Stretch your arms further until you feel a nice stretch in the sides of your upper body. Keep your forehead on the ground, if possible Enjoy your breaths here.

You can hold each stretch up to 45 seconds or as you feel. With each exhale, try to stretch a little bit further. Take your time and always go with the breath. Make sure you feel the stretches in your muscles and not in your joints. Meglio wants you to make the best out of your running workout. Take these tips and prevent yourself from running injuries. Always hydrate well before, during and after running sessions.

 

 

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Super Sunday at @friethhilly 2019! ????????‍♂️????‍♀️???? #TeamMeglio were out in force last Sunday to take on the Frieth Hilly 10K & 5K, accompanied by over 400 runners on the day! @tonykrobinson was crowned with #TeamMeglio top spot with @swimbikerunporridge narrowly behind! Thanks to all the volunteers and organisers for putting on another great event this year! Congratulations to all runners on helping to raise money for a fantastic cause, with all profits from the run going directly to the PTA Frieth CEC School. Top work from #TeamMeglio Principal @tricoachmike on the pics ???? More to follow soon… #runnerscommunity #runforlife #runnersofinstagram #run #runninggirl #runners #runitfast #frieth #friethhilly #friethhilly2019 #friethhilly10k #hilltraining #running #runninngmotivation #runner #runnersgoals #runwithaview #runhappy #trailrunning #muddyrunners #10krunner #5krunner #crosscountryrunner #forabetteryou #run #5k #10k

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Introduce yourself, tell us more about your?

My name is James Watts (JP). I live in Henley on Thames with my wife Nicky and daughters- Bea and Darcey. Originally i’m from Grimsby 🙂 Spent 10 years rowing before taking up triathlon.

Tell us what made you do your 1st triathlon?

The rowing season for me would always finish at the end of June (Henley Regatta) and I wanted something to keep me fit over the summer, so a few of the guys from my crew signed up for an Olympic distance triathlon.

Where is your favorite venue that you have competed ?

Ironman Austria – done it 3 times!

What is your best performance to date?

Ironman Austria 2017- 10hrs 53mins

Wargrave Triathlon 2019 – 11th

What are your goals for the next 12 months?

Race more and get faster on the bike! I will probably aim to do a TT each week and 3 Half Ironman events across the season.

Which athlete do you most admire?

Matthew Pinsent – a rowing legend. Closer to home, I would also say Alex Partridge (Double Olympic medalist rower). Alex and I have been close friends for many years and he has always been so supportive around my sporting journey. Watching Alex win his medal at London 2012 at Dorney Lake was inspiring.

If you had to compete in another sport, which sport would it be and why?

Rugby – I absolutely love it, but have no hand eye coordination.

You are a Pilates workout lover, but you want to challenge yourself? Let us introduce you to the Meglio Pilates Band. A perfect addition to your Pilates routine. It helps you to tone and strengthen your muscles even more. It provides stability in challenging postures and makes your Pilates workouts more effective. Pilates is a whole-body workout. If you want to enhance your practice, get more power in your abdominals, upper body, glutes, legs and arms make sure to implement the beneficial Meglio Pilates Band into your routine.

Benefits

# Refresh your practice
Have you been looking for a way to challenge your Pilates Moves? There are multiple ways to implement a Meglio Pilates Band into your Pilates workout and intensify your exercises.

# Get support
How can a resistance band support my Pilates workout? Not only Meglio Pilates Bands help you to challenge your Pilates exercises, but they can also assist you in your moves. By giving you stability when you need it, you can feel more secure and stable in specific postures.

# Convenience
How can I find a practical and convenient addition for my Pilates workout? The Meglio Pilates Band is a flexible, comfortable and easily portable tool. You hardly feel its weight, but you will feel its impact on your body.

Exercises
Grab your Meglio Pilates Band and get started with our top 10 moves to enhance your Pilates workout.

#1 Straight side leg lift move
Lie down on a mat on your right side with straight legs. Support your head by putting your right hand underneath. Place now a Pilates band around the arch of your left foot and grab both ends with your left hand. Extend your left leg out again. Your hips and feet are stacked. Bring your left hand down to the floor in front of you for more stability and lock it there while holding the resistance band. Now, point your toes and engage your core. Bring your left leg up with power and control and lower it back to starting position. Repeat 10 times and take it to the left side.

#2 Inner thigh move
Take the same starting position, as mentioned in #1. Place a Pilates band around the arch of your right foot and grab the ends with your left hand. Bend your left leg and bring your foot flat on the ground in front of your right leg. Bring your left hand back to the ground for balance. Engage your core, press your left heel into the ground, flex your foot and lift your right leg up. Your feel now an activation in your right inner thigh. Hold it there shortly and bring it back to the ground. Repeat and when you are ready, take it to the other side.

#3 Leg circle move
Take the same starting position, as mentioned in #1 and #2. Loop a Pilates band around the arch of your right foot. Grab the ends with your left hand and anchor it to the ground. Make sure you do not overarch in your lower back. Engage your core. Extend your right leg and point your toes. Now, try to draw a big circle with your right toes by bringing your leg forward, up and back down. Keep your hips steady here and just move your leg. Repeat and when you are done switch to the left side.

#4 Kneeling extended leg move
Come down to all fours with your hips over your knees and your shoulders over your wrists. Tuck your toes and place a Pilates band around the arch of your right foot. Slide the right thigh between both resistance band sides and anchor the ends underneath your right hand on the ground. Your right knee is bent to 90°, and the palm of your foot is facing the sky. Make sure to have a slight tension in the resistance band. Activate your core and keep shoulders and hips square to the ground. Flex your right foot and extend your leg behind you, so it is parallel to the floor. Bend your knee again and repeat the movement. When you are ready, take it to the left side.

#5 Kneeling straight leg lift move
Come down to all fours with your hips over your knees and your shoulders over your wrists. Extend your right leg out and point your toes to the ground. Loop a Pilates band around the arch of your right foot, grab the ends with your right hand and secure it to the ground. Having a mild tension in your band start to lift your extended leg up. Don’t compromise your straight back, when you bring your leg up. Bring it back to the ground and repeat. Take it to the other leg, when you are ready.

#6 Kneeling bent knee lift move
Come down to all fours with your hips over your knees and your shoulders over your wrists. Tuck your toes and place a Pilates band around the arch of your right foot. Grab the ends with your right hand and secure it to the ground. Engage your core, squeeze your glutes, keep your knee bent and lift your right foot so that the palm is facing the sky. Your right thigh is now parallel to the ground. Do not overarch in your lower back. Bring your knee back to the ground and repeat. Switch sides when you are ready.

#7 Squat and overhead move
Stand with your feet about shoulder-width apart. Slightly bend your knees and keep your spine straight. Grab both ends from the Pilates band with each hand and extend your arms in front of you. Bring your buttock back, keep your spine straight and bend your knees into a squat position. Don’t let your knee surpass your toes. Simultaneously bring your extended arms overhead. Not too far, more like an extension of your back. Keep your shoulders low here. By coming back to the starting position, bring your arms back to the front. Repeat.

#8 Lunge and biceps curl move
You start in a standing position. Place a Pilates band just under your right foot. Grab the ends of the band with each hand. Step back with your left foot, so that your left leg is extended and your right knee bent to a 90° angle. Activate your core and do not overarch in your lower back. Your hips are square. The upper arms are close to your flanks, and your elbows are also bent to a 90° angle. Go now lower into your lunge and simultaneously curl your biceps by bending your elbows even more and bringing your hands to your shoulders. On your exhale ‘relax’ your lunge position and extend your elbows back to 90°. Repeat and when you feel ready, take it to the left leg.

#9 Extended leg and biceps move
Sit down on the ground with your legs extended. Loop a Pilates band around the arches of your feet. Grab the ends of the band with each hand, make fists and keep your fingers pointing downwards. Try to keep a straight back the entire exercise. Now extend your arms in front of you and parallel to the ground. Bend your elbows and slide your upper arms alongside your flanks slightly behind you. With control, extend your arms back forward. Repeat.

#10 Standing side bend move
Stand on your Pilates band about hip-width apart. Grab the ends with each hand. Tip your hip forward, engage your core and activate your lower back. Stretch your whole upper body to the right side while holding onto your resistance band. Slightly shift your hips to the left. Like a banana. Repeat and when you are ready, switch to the left side.


Try to repeat each move at least 8 times on one side. You can challenge yourself by adjusting the Meglio Pilates Band accordingly. Make the best out of your Pilates workout and improve your overall health and strength.

 

Top Exercises to help with back pain using Grid Roller, Foam Roller

Back pain has become a widespread health problem these days. More and more times we spend our hours in seated positions. Not getting enough movement can massively impact your back and overall health. Meglio wants to directly target these problems and support you and your health by providing high-quality foam and grid rollers. By incorporating Meglio Foam and Grid Rollers into your daily routines, you can help yourself getting a healthy back, back! Due to its smooth texture, foam rollers help you target larger areas on your body. Grid rollers are specifically designed to give you an extra layer of a knobbed surface so that you can hit spots more directly. So many side-effects come with back pain, like headache, numbness, lack of concentration, mood swing, chronic pain and countless more. But the good news is, you can help yourself.

Benefits

# Quick relief

How can foam or grid rollers provide quick improvements? After getting used to the rolling movements and the uncomfortable feeling at the beginning, you will be able to feel immediate improvements in your body.

# Countless variations

How can I use foam or grid roller? There are almost endless possibilities on how to use a foam or grid roller. It can be used as a supporting tool for exercises. It can be integrated into your workouts. You can utilise it as a massage tool and many more.

# Long-term benefits

Can a foam roller help me to stay pain-free? Using Meglio Foam or Grid Rollers over an extended period can help you to get better and better. After you learned how to use the roller, you can always take advantage of it and improve your health journey.

# Affordable

Are there affordable foam rollers on the market? Meglio foam and grid rollers are high-quality products and will make you happy for years! They are designed to be durable and long-lasting. With all that in mind, we aim to provide affordable, high-quality products for our customers.

Exercises

Grab your Meglio Foam or Grid Roller and release back pain with ease. With some simple moves and exercises, you can feel relieved in just a few moments. Roll slowly and not directly over a pain site. Instead, try to target the areas around that spot.

#1 Supported core move

Lie down on a foam or grid roller your with face up. Your spine is now supported with the roller from head to tailbone. Both feet are flat on the ground, and your knees are bent. Tip your hips forward a bit, so your pelvis rests on the roller as well. Engage your core and raise your right hand and left knee to the sky. Try to keep your balance here by having your centre activated. Alternate!

#2 Upper back release

Place a foam roller on the floor and lie down with your upper back horizontally onto the roller, almost under your shoulder blades. Interlace your fingers behind your head. Bend your knees and keep your feet flat and your pelvis on the ground. Dip your head no slowly to the ground and feel an extension in your thoracic spine. Repeat 5 times and roll it down to the middle and lower parts of your upper back. Repeat the mobilisation.

#3 Massage your neck

Place a grid or foam roller on the ground and lie down with the roller right at the top of your shoulders. Bend your knees and keep your feet flat on the ground. Gently bring your head back, so that now your whole neck is supported with the roller. Hold this position for 15 seconds and when you are ready, press your feet carefully into the ground. You can now feel a gentle massage in the neck area. By pressing and releasing your feet, you can play with the neck massage. Be very, very gentle with yourself on this one.

#4 Massage your shoulder blades

Get seated on the ground and place a foam or grid roller behind you. Lie back down with your roller horizontally touching the shoulder blades. Bend your knees and keep your feet flat on the ground. Lift your hips by pressing the feet into the ground. Use your feet to move the roller on your shoulder blades back and forth. Repeat as you feel and come back down with control.

#5 Supported cat-cow

Get down to the ground on your hands and knees. Make sure hips are over your knees and shoulders over your wrists. Support your arms here with a foam roller by placing a roller underneath your hands. With your exhale round your spine, bring your chin to your chest and tuck your pelvis in. With your inhale arch your back, stretch your throat and look up to the sky. Avoid forcing your back and neck past your range of motion here.

#6 Supported child’s pose

Come down to your knees and rest your hips on your ankles. Grab a foam roller and place it in front of you horizontally. Roll the roller forwards with your hands, hinge from the hips and rest your upper body on your thighs. Extend your hands as far as you can while having your hands resting on the roller. Don’t collapse in your upper and mid-back here. Breathe.

#7 Supported twist

Come down to the ground and place a foam or grid roller horizontally underneath your sacrum. Keep your feet flat on the ground and bend your knees. Draw your right knee to your chest. Extend your left leg out and flex both feet. Bring your left hand to the outside of your right knee. While exhaling, bring your right knee across your body. Hold this twist for 20 – 40 seconds and slowly and with control come back to starting position. When you are ready, repeat on the other side.

#8 Prayer’s angel

Start with your foam or grid roller vertically underneath your spine, so feel support from head to tailbone. Bring your forearms and palms together in front of your chest while elbows are bent here. Bend your knees and place your feet flat on the ground. Don’t overarch in the lower back. Keep your elbows together and bring your fingertips to the floor behind your head. Once you reach the ground, open your forearms and elbows and sweep your arms out and down to starting position.

#9 Supported lower back massage

Slide a grid roller horizontally underneath your sacrum. Bend your knees and put your feet flat on the ground. Activate your core and lift both knees towards the chest. Place your hands on the shins. From here, rock your hips from side to side. Take your time while rolling from one side to the other.

#10 Hip flexor release

Start with putting a foam or grid roller horizontally under your sacrum. Bend your knees and put your feet flat on the ground. Draw your right knee towards your chest. Interlace your fingers around your right knee. Extend your left leg out and flex both feet. Hold this position 20 – 40 seconds. Release with control and repeat it on the other side.

You can repeat the dynamic moves up to 8 – 10 times and hold the static positions up to 20 – 40s seconds. Using Meglio Foam or Grid roller in your daily routine can help you tremendously to relieve pain, especially back pain. It was never easier. Meglio wants you to become the healthiest version of yourself. Take advantage of our experience and get fit and pain-free.

 

 

Who is Tony Robinson?

I was Born in Birkenhead, Liverpool then moved to South Africa aged two years old, remaining in South Africa until High School.  I loved living in South Africa, as I thoroughly enjoyed the sports & outdoors lifestyle. I think of myself an English South African, however I only have eyes for supporting the Springbok Rugby team. ????

How has sport featured in your life?

Growing up in Cape Town, I was always outside playing sport and rugby. I believe playing a team sport such as rugby, gave me respect and appreciation for others. Growing up, I experimented with lots of sports including Hockey, 800m athletics, Water Polo and underwater Hockey. My high jump days were short lived, as I kept knocking the bar off with my head…

What do you do for work?

Whilst in education, I was not a naturally academic, often more focused on sport. When I finished High School, I moved back to the UK, qualifying to become a Personal Trainer & Gym Manager. Following a decade in the Health Industry, I was accepted at the prestigious Moulton College at Northampton University to study as a Sports Therapist as a mature student. Now I am a qualified Sports Therapist and I have a large list of clients, working with Henley Practice and also for the Reading Rams Rugby Team.

 

Dealing with Diabetes

Aged 24, I was diagnosed with Type 1 diabetes, which came as a complete surprise. I had no idea what diabetes was and I had no idea why I had it. In the lead up to the diagnoses, I started to rapidly lose weight. I had the feeling of constantly being thirsty, coupled with the need to urinate more frequently. I thought my running was the reason why I was shedding the weight so quickly and I could not understand why I was urinating so often. In the end, it was the constant tiredness that forced me to go to my GP. I was unable to get a decent night sleep and I did not have the energy to do a full day in an active job.

When I arrived at the GP, he took one look at me and immediately sent me to the hospital. Further tests at hospital confirmed I was a diabetic. The NHS were amazing! I have friends back in South Africa who have struggled with the diagnoses and you are also required to pay for your insulin, compared to being provided it free of charge in the UK.

Knowing what I know about diabetes now; if you are male and you start to experience thrush – visit your GP.  In the months leading up to my diabetes diagnosis, I experienced thrush for the first time. I had no idea what is was and did not visit my GP. If I went to GP when my symptoms started, I would have been on insulin a lot quicker and I could have potentially avoided the symptoms of Hyperglycaemia (elevated blood glucose level).

How does being diabetic impact your life and sporting activities?

I have lived with diabetes type 1 for 16 years and I have never let my condition control me. It was a shock to be diagnosed as a diabetic, aged 24, fit & healthy with no hereditary diabetes in the family. Diabetes normally affects children & teenagers during puberty when the body is going through radical changes. I feel the best way to tackle my diabetes is to remain active, as that stabilises my blood glucose level. My easy motto is ‘the more I’m active, the less I have to rely on insulin”. I am required to take insulin five times a day and I will always be dependent on it. I can take less units per injection whilst I’m active as this burns the glucose in my blood.

How do you manage your diabetes?

Before any activity, I take a simple blood glucose test to ensure my levels are in the range adequate for the exercise intensity I am going to do. Generally, I want my level at around 10 mmol/l (millimoles per litre of blood). Normal mmol/l range is 4 – 7. I must always be aware that I can go ‘low’, which is when the glucose in my blood drops below 4mmol/l. During activity, I may not be in the position to take a test, but as any diabetic knows, there are signs that you know you are ‘low’. You tend to feel an increased level of hunger, even though you may just have eaten. Your brow and hands become sweaty or if really low, an increase in sweating all over your body. A sense of agitation or even despair, as your brain is lacking sugar and simple activities become challenging. If all these symptoms escalate, you are going into Hypoglycaemia (low blood sugar).

How do you feel when people with type one and type two diabetes blame their weight on being diabetic? (rather than lack of exercise or bad diet)

I always say being diabetic shouldn’t be seen as a ‘negative’ or a ‘disposition’. There are positives to be taken out of having diabetes, however I feel your diet and lifestyle have to be taken into serious consideration.  You have no choice but to look at what you are eating and how you live your life. Being overweight is not a symptom or direct result of diabetes. However high blood pressure can cause more long-term effects.

What advice would you give someone who is struggling with health, diet and diabetes?

Strangely, the reason I am so fit now is because I am diabetic! Before I was diagnosed, I thought I could eat and drink what I wanted. Now I do not take anything for granted. Sport has also been central to my life and that did not change once I was diagnosed with Diabetes.  I believe there is no ’normal’ way to live with diabetes, as everyone one is different. That said, I do follow the NHS Diabetes guidelines. There is a guideline given by NHS of blood glucose levels, 4 -7 mmol/l but that shouldn’t be seen as the norm. Everyone is different and each diabetic has a different range.

What sport are you currently doing?

I am dabbling in a few sports as always been a multi-sport enthusiast. I am your typical, good at a few things but no a master of anything! Swim, bike, run has been the basis of all my training, but now I have recently started to enjoy Dragon Boat Racing for Henley Dragon’s. I have spent many years swimming, but I have missed being on the water since I left South Africa. I am focussing on Dragon Boating and then ocean paddling when weather/water conditions improve. Swimming helps paddling, as it is all about how you catch the water in both. Different sports can complement each other and that is why I prefer multi-sports.

What are your sporting highlights?

I have many sporting highlights which I can remember starting in school, running 800m in athletics to playing under water hockey! Now I am very proud to be part of Henley Dragons, as we are the current British National Champions, winning the recent BDA Championships (British Dragon Boat Association) at Nottingham.

What is on the horizon for Tony?

2020 will be a transition year for me, as I will be shifting my focus from Long Distance Triathlon to running shorter distances (5k to 10km only) and to keep on improving my paddling. I have previously represented Great Britain at Age Group level in Triathlon.  For 2020 I would like to qualify for Great Britain at Dragon Boating. A big shift and a tough goal to set but aim high as you will then train harder!

What news outlets, blogs or diabetes related websites do you follow?

The Podcast, which is one of the best in terms of nutrition is “Nourish Balance Thrive” as designed to help you perform better as an athlete. NBT follows the Low Carb/High Fat eating regime which now Diabetes UK uses as to maintain a stable blood glucose level. Then a diabetic focussed website is “Runsweet” http://www.runsweet.com.

Introduce yourself, tell us more about you?

Hi! My name is Stephen, and I own and run a Abacus marketing agency in West London. I live in Henley on Thames and love spending time with my family and friends as well as doing sporty stuff too. I work hard but enjoy what I do so it’s not so bad, I like good food and I love my sleep! I see myself as being a very normal person. And I am proud to say so, even if that sounds a bit boring… ????

What made you do your 1st triathlon?

My first triathlon was at London Excel – I was offered a free place by a person I was working with, and I thought I would give it a go. I enjoyed running, swimming and cycling, so it seemed a fairly natural progression. I am so glad I gave it a go, and I have never looked back. I always thought triathlons were for hard-core athletes, but the fact is that they cater to all levels.

Where is your favourite venue that you have competed?

I have two favourite venues – Blenheim Palace, because it is such a wonderful location, and the Wargrave triathlon, a small local event which is user-friendly, fun and well-organised.

What is your best performance to date?

Unlike many other of my fellow ambassadors at Meglio, I am much more of an intermediate performer. I always try to finish in the top 25%, but I am never going to win anything! I embody the Meglio strapline, “For a better you” and I absolutely believe that the secret to a successful life is not to make it competitive against anyone else, but simply to do the best you can. That being said, I did come second in my age category at a huge Olympic-distance triathlon event, and this has led to me to believe that it is possible for me to qualify for GB representation at the European or World Championships in the next few years. So watch this space…!

What are your goals for the next 12 months?

I am running the Abingdon Marathon in a couple of months, and I hope to use this as a springboard to compete in a half ironman distance triathlon somewhere iconic next summer. I shall also do the Thames Marathon swim again next year too. The number one ambition for me is to always avoid serious injury. That’s why I spend a great deal of my time on the mat with a roller, stretching and flexing my body.

Which athlete do you most admire?

I value integrity and humility in people far more than anything else, so to admire someone, they can’t just be good at what they do, they must also be a role model too. I bumped into Alistair Brownlee once at a triathlon event (we were racked up close to one another). He is the most down-to-earth, genuine, kind and lovely man you could ever hope to meet. I would also like to give a special mention to Steve Redgrave, Alistair Cook and Johnny Wilkinson.

If you had to compete in another sport, which sport would it be and why?

I love skiing, golf, rowing and sailing, but the only sport I can see myself competing in is various triathlon events, or single-sport events to do with running, cycling or swimming – simply because these are the easiest to fit into my training routine.

The foam roller is ideal for cyclists. The Meglio Foam Roller will help you to ease pain after a long ride. While cycling, your lower body does most of the active work. But you should never underestimate what the upper body does accomplish while riding the bike. While your legs work, your arms provide stability and take in loads of vibration. Get fit with the Meglio Foam Roller for your next bicycle adventures and increase your flexibility and range of motion at once.

Benefits

# Reduces soreness
Reduce soreness after treating yourself with a foam roller. Tight muscles and fascia will get soothe easily.

# Detox
You can actively help your body to flush out toxins faster by using a foam roller. The roller boosts circulation what makes it easier for the toxins to be flushed out of your body. In combination with sufficient hydration you can do something good for yourself.

# Mobility
Soothe muscles and fascia increase flexibility and range of movement, which allows you to perform and feel better. Properly applied, the Meglio Foam Roller will enhance your performance and helps you to get on your bike faster.

# Comfort
After a short adaption period, the Meglio Foam Roller will help you to relax faster after long and hard training. Faster recovery means more time for you to feel good.

grid rollers

Exercises
Meglio presents you the top 10 moves with a foam roller for cyclists. Grab your Meglio Foam Roller and let’s get started. Try not to roll over your joints, keep it on your muscle tissue.

#1 How to foam roll your hamstring?

Get seated on the floor with your legs extended. Place your hands just underneath your shoulders. Now put a foam roller right below your glutes. Slowly roll the foam roller down by pressing your hands into the ground and shifting your hips backwards. Pause just right above your knees. Shift your weight forward to reverse the direction.

#2 Roll your inner thighs

Lie on your belly. Keeping your upper body square to the floor for the entire exercise. Place your arms slightly above your head and bring yourself up to the forearms. Bend the right knee and lift it up to the side of your hip, like a frog leg. Put a foam roller under your inner right thigh. Start close to your pelvis and roll it to your knee. Stop right above your knee and roll it back. Repeat it on the left side.

 

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Big final race preparations for #TeamMeglio superstar @katrina_rye Can’t wait to watch you at the Ironman World Championships in Nice next month ???????? • Polished off the roads here in Lanzarote with some over race pace TT efforts straight into the beastly wind. Really pleased with this 10 days pre-race build with the help of @tri_coach_damo , @mymeglio @timpodlogar and @occidentallanzarotemar @suselanza ???? Thank you! Bike away and just a few more sessions to crack before home and the real build begins… @hibsta1 ‘s WEDDING! ???? Legend. #soldierfirst #makegoalsareality #perspective #dreambig#physioathlete #rehabilitation #physiotherapy #notjustphysiotherapy #forabetteryou #asicsroadhawkff #asicsfrontrunner #triathlon #triathlontraining #ironman #ironmantraining #trilife #picoftheday #fitness #athlete #swimbikerun #triathlonmotivation #triathlonlife #im703

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#3 Roll your outer thighs

Lie on your right side with your body in one straight line. Engage your core and do not overarch in your lower back. Shift your weight to the right forearm and stabilise with your left hand placed in front of you or on the hip. Put a foam roller just under your right hip and roll it down. Pause before you reach your knee. Bring yourself to the other side and repeat the movement.

#4 Roll your quadriceps

Lie down to the ground with your belly facing the floor. Place a foam roller under your hips. Shift your weight to your forearms. From there you can play with the quad roll movement. You want to massage the front side of your quads. Stop right above your knee and take it back to your hips.

#5 How to foam roll your calves

Take a seat and extend your legs. Put a roller underneath your right calf. Cross your left leg over your right shin. Hook your feet together. Start now slowly to roll your calf muscle by pressing your weight into your hands. Make sure you start and end right before the back of your knee. You can modify the intensity of the calf roll by putting both calves on the roller and proceed with the movement. If you prefer the single-legged calf roll, repeat it on the left side.

#6 How to foam roll your glutes

Sit down on a foam roller and bring your weight slightly to the right. Cross your left leg over your right. Keep both knees bent and your feet flat on the ground for more support. Roll your right glute in tiny motions back and forth. Repeat on your left side.

 

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3D Socks, 100 miles and Team Spirit – Marlow Red Kite Ride 2019 ????‍♂️????‍♀️????‍♂️ Summer wouldn’t be complete without a classic sportive and so, this September, Team Meglio riders took on the Red Kite Ride 2019. The 100 mile course features beautiful rolling countryside and provides challenging climbs, rewarded with epic sweeping descents. Riders cycled through quintessential old English villages, including filming locations for Midsomer Murders and the Vicar of Dibley, before returning to Marlow across the iconic Grade I listed Marlow Bridge. After a little amusement of battling a few other groups and riders, Team Meglio rolled over the line, together, smiling and in a time of 5 Hours 34 Mins! The Red Kite Ride, raises money for a range of local charities, supporting the Thames Valley Air Ambulance, Marlow Wheels for All, Wycombe Homeless Connection, Younger People with Dementia and Marlow Sports Club. Give it a go yourself! @marlowredkiteride Click the link in our bio to view full blog post on the Meglio Hub! ???????? #teammeglio #forabetteryou #cycle #cycling #marlow #redkiteride #sundaycycling #ride #teamcycle #bike #bikelife

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#7 Roll your back

Place the roller on the ground and lie down on the roller with the middle of your spine. From there, bend your knees and place your hands behind your head for support. Lift your hips off the ground and press into your heels. Roll it up by moving forward. When the roller reaches the upper shoulders, reverse direction and stop where you started. Make sure you don’t roll over your lower back here.

#8 Roll your lat

Bring yourself down to the ground and lie on your right side. Your body makes one straight line. Place a foam roller underneath your extended straight arm. Either place the left hand on your hip or on the ground in front of you for more control. Roll the roller down to your waist. Reverse movement. Watch your lower back while taking this position by engaging your core. When you are done, take it to the other side.

#9 Roll your pectorals (chest)

Lie flat on the ground with your front side facing the floor and your arms extended to the side. Place a foam roller under your right pectoral (chest) at shoulder level. Press with your left hand into the ground, lift your hips and knees and tuck your toes. The main weight is now on your chest. Roll your body back and forth to massage the pectoral muscle. Repeat on the left side. For the ladies, make sure you do not overdo this movement and stay in the range of comfort.

#10 Roll your forearms

Go down on your knees and place a foam roller in front of you. Now place both forearms on the roller. Start with thumbs pointing to the ceiling and roll back and forth. Don’t roll over your wrists or elbows. Play with the movement here by slightly pronate or supinate your forearms. For more intensity, place one forearm on the roller and cross the other one over.

Use these moves as you feel and give them 8 repeats each. The uncomfortable feeling will decrease after time. If you are a bicycle lover, make sure you make the best out of your practice with using Meglio Foam Roller to help recover faster, reduce soreness, get better circulation and feel overall more relaxed after training hard.

When we do physical activities like running, we are stressing our muscles. Stressed muscles will tighten up to knots, to save themselves from strains or tears. What a great natural protective mechanism. But these tight spots are likely to impair our day to day life or even force us into poor postures. The tissues in our body are covered and permeated with a connective tissue called fascia. When the fascia is limited in its mobility through poor posture, injuries, malnutrition, lack of movement, poor post-activity treatment it might take the body longer to heal. You can help yourself to prevent injuries by using the Meglio Foam Roller before or after any exercise.

 

Benefits

# Releases tension

The Meglio Foam Roller helps you to release stiff or stressed muscles and fascia.

# Increases circulation

Foam rolling promotes blood and lymphatic flow and therefore allows nutrients to be provided more efficiently.

# Fast recovery

The roller aids to soothe sore muscles and helps you to be ready for action faster.

# More ROM

The Meglio Foam Roller positively affects your range of motion (ROM) and therefore helps you to prevent injuries.

 

Exercises

Get your Meglio Foam Roller and start with our top 10 moves to prevent running injuries.

#1 Glute roll

Get seated on the roller with your right hip and cross your left ankle over your right knee. Gently, roll back and forth and feel your deep hip rotators. Take your time and when you are ready, switch to your left side.

#2 Piriformis roll

Start by lying on your right hand side with the roller under your gluteal muscles. Your right leg should be extended. Bend your left knee and place it behind your right foot. Put your hands on the floor for stability. With tiny movements roll the foam roller around your gluteal area. When you are done, switch to the other side.

#3 Illotibial roll

Lie on your right side with the foam roller just below your hip bone, and your right leg extended straight out. Now bend your left knee and place it in front of your right leg. For support, place your hand on the ground. Slowly roll your outer thigh from the hips to just above your knee. Rollback and play with moving back and forth as you feel. Switch to the other leg.

#4 Spine release roll

Lay yourself down on the roller so that your whole spine is supported. The long side reaches from your head to your tailbone. Bring your arms to the side, palms facing up. Your knees are bent, and your feet are flat on the ground for support. With your next inhale bring your extended arms overhead. Keep them as close and parallel to the ground as possible. On your next exhale, bring your arms slowly back to your hips.

 

#5 Calf roll

Place your foam roller under your calves, right below the knee. Make sure you don’t roll to the back of your knee. Now cross your left calf over your right shin on the roller. Put your hands to the ground, right under your shoulders, fingers pointing forward. Push your hands into the ground and lift your hips, while balancing your calves on the roller. Slowly roll back and forth. When you are ready, switch legs.

 

#6 Side Hamstring roll

For this move, you need some extra power in your arms. Bring yourself to the right side with extended legs. Shift your weight to your upper body and forearms. Make sure you keep your body in one straight line. Place the foam roller just above your right knee. Roll it down along your side and repeat as needed. Switch to the other side.

 

 

#7 Hamstrings roll

Take a seat on the ground and put a foam roller underneath your hamstrings. Place your hands slightly behind you. Now press your hands into the ground and lift your buttocks off the ground. Engage your core and roll yourself forward and backwards. Stop right above your knees and take it back to your hip and pelvis. Repeat as you need.

#8 Adductors/Inner thigh roll

Come down to the ground with your forearms on the floor. Your body is facing the ground. Bend your right knee and raise it to your right side with the knee about hip level. Place a foam roller under your right upper inner thigh. Make sure your upper body is square to the ground as you slowly begin to roll your foam roller towards your right knee. Pause just above your knee and take it back to the groin. Repeat and when you are done take it to the left thigh.

 

#9 Shin roll

Come down to your hands and knees. Your hands and knees are shoulder-width apart. Place a foam roller underneath your right shin. Lift your knees off the ground by pressing your hands into the floor. Your toes are curled, and the arches of your feet are stretched. Push your heels back. Use your feet and hands to roll forward. When your toes are pointed, slightly turn them inward and roll back down on your shin. Return to starting position and repeat. Switch to the other side.

#10 Quad roll

Come down to your forearms with your body facing the ground. Put a foam roller underneath your hips. Engage your core to avoid overarching in the lower back. Roll down and pause just above your knees. Slowly take it back up to the hips.

Use this as a guideline to prevent yourself from running injuries. Give each exercise a try with up to 8 repetitions. In the beginning, it might hurt, but this feeling will ease over time. Make sure to take your time for each move and breath smoothly throughout the exercises. Take advantage of your Meglio Foam Roller and get ready for action faster.

Resistance loops are an extra-easy exercising tool that comes in various colours/resistance levels. Meglio Resistance Loops will assist you to enhance your health and stamina. If you are looking for a tool that helps you with chronic pain, ankle injury, shoulder and knee problems, issues with lower, middle and upper back, posture improvement, bone health, enhancing overall strength and many more, the Meglio Resistance Loop is YOUR tool.

 

Benefits

Meglio Resistance Loops offer you a broad range of benefits. You can give your body the optimum of exercise variations. Step by step, the Meglio Resistance Loop allows you to challenge your training routine and therefore enhance your overall wellbeing.

# Exercise to-go
Easily storable in your bag, the Meglio Resistance Loop enables you to exercise wherever you feel the urge to do so. You can make the best out of your time.

# Target all muscles
The resistance loop is the simplest way possible to target all muscle groups in your body. With Meglio Resistance Loops, you can easily adjust your workouts accordingly.

# Bone health
Another benefit which comes with the training with resistance tools is an increase in bone health. Bones get stronger through resistance.

Exercises
Well, grab your Meglio Resistance Loop and improve your health journey. We present you the top 10 moves and exercises with resistance loops.

#1 Shoulder shape pulls with resistance loops

Put the loop around your wrists and bring your arms up, Bend to elbows to a right angle and make sure your upper arms are now parallel to the ground. Shoulders slide down away from the ears. Your elbows are shoulder-width apart. Now rotate your shoulders outwards, open your chest, make sure your core is strong and the lower back does not overarch. With control, bring your arms apart as far as you can. Hold for a second and in slow motion guide your arms back to the starting position.

#2 Lat pull-down resistance loops

Grab the resistance loop with our hands and close them. Extend your arms overhead shoulder-width apart. Now keep your left arm still and pull your right arm down to the side. Your right elbow bends to a 90° angle. In a controlled motion, bring your right arm back up overhead and repeat the movement on the other side.

#3 Unilateral squad with resistance loops

Stand slightly wider than hip-width apart. Put the resistance loop around the arch of your right foot and grab it with your right hand. Now extend your arms straight in front of you and lower into a squat by hinging the hips backwards. Keep your spine straight, and chest lifted and return to starting position. Repeat 8x and switch to the other side.

#4 Lateral lunge with resistance loops

Place a resistance loop around both of your ankles and place your feet a little further than shoulder-width apart. Stand up with a straight spine and place your hands on your hips. Take a big step out to the right and bend your knee, make sure knee is over the toes. Hinge your hips with a straight spine. Hold for a moment and return to starting position by pushing your foot in the ground and engaging your thigh. Repeat 8x and switch to the other side.

#5 Lateral walk with resistance loops

Put a loop around your ankles and get into a slight squat position. Take a big step to the right with your right foot and let your left foot follow. Make sure you are in a slight squat position and maintain a mild tension in the resistance loop throughout the entire exercise. Take 5 steps to the right and reverse direction.

#6 Standing glute kicks with resistance loops

Place a resistance loop around your ankles and put your feet together. Place your hands on your hips or for more support, place them onto a wall. Shift your weight to your left leg and place the tip of the right foot slightly behind you. Engage your core and glutes. Make sure your lower back does not overarch. With power and control kick your straight leg back as far as you can and bring your tiptoes back to the ground. Repeat 8x and switch sides.

#7 Glute bridge resistance loops

Lie on your back with your hands at your sides, palms facing down, bend your knees, and put your feet flat on the ground hip-width apart. Put a resistance loop around your thighs, above your knees. Press our feet in the ground, squeeze your glutes and abs and push through your heels to lift your hips. Make sure your body is one straight line from the shoulders to the knees. Hold this position for a moment and push your knees slightly apart, so that you feel a slight tension in the loop. Slowly and with control lower your hips back to the ground.

#8 Lateral leg raise resistance loops

Lie on your right side and loop a resistance band around your ankles. Extend and straight both legs out. Bend your right elbow and support your head with your hand. Put your left hand on the ground to maintain stability. Your hips are stacked, and your body is in one line. Lift your left leg and keep it straight by engaging your glutes. Lift as high as you can and make sure your lower back does not arch. In a controlled motion, bring it back to the start. Repeat 8x and change sides.

 

#9 Bicycle crunches resistance loops

Start with a seated position and put the resistance loop around your feet. Bend knees and rest your heels on the floor. Lean yourself back to 45°, engage your core and bring your hands behind your head. Now rotate from the upper back and waist to bring your right elbow to the left knee. Left knee is bent, and the right leg is extended. Now alternate and bring your left elbow to the right knee. The left leg extends, and the right knee is bent.

#10 Seated thigh push with resistance loops

Take a seat on a chair and put your feet hip-width apart. Place a resistance loop around your thighs, right above your knees. Now push your thighs outwards. Slowly bring your legs back to the starting position.

Have look also at our Resistance Band Workout:

Summary

Every exercise can be modified easily. You can simplify the moves by either using walls/ground/objects for more support. You can use these sequences as a workout routine or as you feel. Always listen to your body and make sure you train with control. Meglio Resistance Loops will help you to make the best out of your training programs.

 

 

 

Resistance Bands are a great addition to any workout routine or rehabilitation therapy program and are available in a variety of sizes, lengths, and resistance levels. Usually, resistance bands were used in the rehabilitation, respectively, for people who are coming back from injuries. Resistance bands are perfect if you are suffering from back and hip pain, ankle injury, shoulder impairment, weak muscle tone, chronic pain symptoms, knee problems and countless more. More and more people are now discovering resistance bands for their workout routines at home or in the gym. Meglio Resistance Bands allow you to enhance your strength, flexibility and muscle tone wherever you are. 

 

Benefits

Why are resistance bands so useful? There are numerous benefits. Let’s name a few.

Anytime and everywhere!

Exercise wherever and whenever you want! It is a light, handy and portable tool which takes almost no space in your bag. It is a small tool with a big range of possibilities.

Cost-effective workout!

Resistance bands are giving you a cost-effective workout. Whether you buy them in a set or individually the value for money you get is non-comparable to other training objects on the market.

Easily adaptable!

By individually adjusting the slack, you decide how intense you want the resistance of your band to be. Since the bands come in a variety of strengths and lengths, you have even more possibilities to adapt the workout to your personal needs. 

Whole-body experience!

The resistance band allows you to train nearly every major muscle group in your body. By involving different objects like door handles and so on, the resistance band opens up countless exercise possibilities. 

 

Exercises

Grab your Meglio Resistance Band now and get started with our top 10 listed moves with resistance bands. 

#1 Triceps extension With Resistance Band

Stand on the resistance band with both legs. Put your feet shoulder-width apart. Grab the ends of the band with each hand and let your hands meet behind your head. Make sure you feel a very slight tension in the band. Now extend your arms as you would with a regular triceps extension. Release slowly and with control. (For more grip: wrap the band around your hand)

 

#2 Shoulder extension With Resistance Band

Secure the band to an anchor about waist level. Grab it and pull your arm backwards, keeping the shoulder low and the elbow extended. With controlled movement, return to the starting position and repeat on the other side. 

Also try: Shoulder Scapular Retraction

 

#3 Knee extension With Resistance Band

Attach the resistance band to the ankle and lie face down on a mat. Attach the other end to a secure anchor near the head or shoulders. Start with the knee bent. Now, extend the knee and feel the resistance. Slowly move back to start position and repeat on the other side. 

 

 

# 4 Good morning squat With Resistance Band

Stand with both feet on the resistance band, about shoulder-width apart. For the starting position, hold one end in each hand, arms extended, close to the body and palms facing backwards.

Bend your knees, push your bum back, keep a straight spine and fold from the hips. Make sure the knees are above the toes and do not surpass them. Stop when your torso is parallel to the ground (or as you feel). Slowly and with control, push your hips again back forward, lift your chest and squeeze your glutes.

 

#5 Lat pull down With Resistance Band

Attach the resistance band to a secure anchor above you. Make your stance staggered so that one foot stands in front of the other, but keeping a hip-width posture. For starting position, make sure there is tension in the band. Grab the ends with each hand and extend your arms towards the ceiling, pointing the anchor. Lean your torso slightly forward. Keep your core tight, spine straight and chest lifted. Slowly pull your arms down and keep your shoulders low. Elbows are now in a right angle and sideways to your chest. Hold for a moment and squeeze your shoulder blades tight. Slowly release to the starting position. 

 

#6 Kneeling crunch With Resistance Band

Loop the band to an anchor (such as the top of a door) behind you, grab the ends with each hand and kneel. Bend your elbows to shoulder level, keeping your hands close to the shoulders. Now, engage your core and crunch down toward your hips while contracting your abs. Watch your lower back while slowly returning to the starting position. For more comfort, put a pillow underneath your knees. 

 

#7 Pull-Apart With Resistance Band

For the starting position: stand with your feet shoulder-width apart, hold a resistance band with both hands in front of your body with extended arms at shoulder height. Grip the band so that there’s about a foot in between your hands. Keep your arms at shoulder height and slowly pull the band apart. In a controlled movement, bring your hands back to the starting position. 

 

# 8 Chest fly With Resistance Band

Loop your band around something stable and secure behind you. Make sure it is at head level. Grab the ends and spread your arms straight to the side (like a T), with palms facing forward. Put one foot forward and make your stance staggered. Make sure there is tension in the band. Now you have your starting position. Keep your arms straight with a slight bend in the elbows and let your hands meet in front of you. Slowly, with control, extend your arms back to the starting position.

 

# 9 Biceps curl With Resistance Band

Stand with both feet (shoulder-width apart) on the resistance band. Grab one end in each hand; arms extended, palms facing forward, making a fist. Keep your elbows close and tight to the sides of your body. Slowly curl your hands up toward your shoulders and stop for a second to hold when you feel most resistance in your biceps muscle. Now, slowly lower your hands back to the starting position. 

 

# 10 Wood chopper With Resistance Band

Attach the resistance band to a secure anchor above you. Stand to the right of it, feet shoulder-width apart, and grab onto the free end with both hands. Hold it in front of your body, by your left shoulder. 

Pull the band diagonally across your body toward your right hip. Twist your lower torso as you pull. In slow and controlled motion, bring the band back to the starting position. Turn around and repeat on the other side. 

All moves and exercises can be done as a program or individually. To start, you can repeat each exercise 10 x and increase as needed.

The resistance band might seem like a simple tool, but it comes packed with a full range of benefits. Resistance bands are usable as part of a variety of fitness routines and workouts. Improve your health, strength and muscle tone with Meglio Resistance Bands.

Also try our Full Meglio LIFT Resistance Band Video Workout