Workout Wednesday: Jill Miller's Five-Step Tension Buster
The fitness and pain management expert has a routine that every person with a desk job needs to try.
Looking to shake up your fitness regimen? We've got influencers from the wellness world here to share their favorite workouts. Come back every Wednesday for a new exercise to try.
Who: Jill Miller, author of The Roll Model, co-founder of Tune Up Fitness worldwide, and fitness and pain management expert.
Best fitness advice ever received: "'How you do anything is how you do everything.' Be impeccable in how you hold yourself and care for yourself during your non-workout hours, and it will carry over into your 'practice' time."
Favorite pre- or post-workout snack: "Water. That's a given. My food fuel is usually a high-protein breakfast including eggs a couple of hours before exercise. Immediately after exercise, I usually eat a full meal. Typically a salad with veggies and a heat protein source such as tuna, chicken or turkey."
Favorite workout gear: "I mix and match brands for my own workouts. I dress so that my range of motion is never impeded by my clothes. I also dress so that I can maximize skin exposure for my self-myofascial release work with my Therapy Balls. My favorite pant is the Lululemon cropped Studio Pant. I don't think they make them anymore, but they are the best. My favorite bra top is the Anya by Zobha ($58); it has the perfect coverage, hold and style for me. I'll throw on tank tops from James Perse ($45) or wear different logo tops to promote my friend's businesses, boxes or clubs."
Gym bag beauty essentials: "My gym bag is full of a variety of Roll Model Therapy Balls including the original Yoga Tune Up Balls ($12), Therapy Ball Plus ($15), ALPHA ($27) and Coregeous ($10). You could say that I am obsessed with beauty on the inside. I use these tools to make sure I move well, erase pain and can manage my stress. Lotions, potions, lipsticks and mascara are just finishing touches that I may or may not use on any given day…but I never skip a day of self-care with my Therapy Balls."
Go-To Exercise: Five-Step Tension Buster (about 20 minutes)
Use Miller's signature therapy balls to do the following exercises. She broke down movement-by-movement why each of these steps work:
Trapezius Tamer: "This eradicates neck tension caused by working at a desk."
Rhomboid Ringer: "This move erases stiffness in the upper back and helps improve overall posture. It also kick-starts deep breathing and is deeply relaxing."
Buttock Fluffing: "This move 'freshens up' the sleepy, overstretched buttocks that has grown weak from chronic sitting. It prepares the buttocks for activation and better overall positioning for exercise."
Save Your Sole: "This move removes tension in the many muscles and joints of the feet. It helps them to be malleable and to improve your sense of foot placement for exercise and day-to-day living."
IT Band Meltdown: "A pliable pain-free IT Band means that your quadriceps are healthy and functioning properly."