Zanna Van Dijkのインスタグラム(zannavandijk) - 8月22日 02時00分

Looking after your body is about so much more than exercise alone ?? I put a lot of my time into physical self-care in the form of stretching, foam rolling, massages and more. Here is what I do each week: ➡️ Prior to every workout I do a dynamic warm up. After every workout I spend a minimum of 5-10 minutes stretching out my muscles. Longer if I have time. ➡️ I get regular sports massages. At the moment I'm getting them once a week because my body is particularly tight but usually they're a little more infrequent as they're pricey. ➡️ Once a week I do a full session focusing on stretching and self myofascial release (foam rolling and trigger point work). This usually is 60-90 minutes and done on a rest day, like today. The video above is an example of some stretches I do; please bear in mind that this video is sped up to 500%! I have a selection of different tools I use to release particular tight points such as my calves, glutes and back. My favourites are my "back knobber" (google it, its epic), peanut, foam roller, massage stick and trigger pointball ?? Wearing @adidasuk at my home office ?? #zvdworkout #girlgains #girlgainers

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