Gray Functional Fitness LLC

Personal Trainer and former Physical Therapist Assistant looking for young Athletes ages 11-18+ looking to improve there speed and agility and overall athletic ability. If you have a child in sports that wants to take their game to the next level reach out to me! I have a history of working with youth athletes in the rehab setting; recovering from a variety of injuries from rotator cuff tears, ACL tears, hip disfunction, etc. My goal now is to continue working with athletes to improve their athletic abilities for their specific sport(s) with the goal in mind to avoid injury while doing so! Feel free to reach out via Facebook messenger or email or feel free to give me a call or shoot me a text at (614) 563-9773 for more information.

Personal Trainer and former Physical Therapist Assistant looking for young Athletes ages 11-18+ looking to improve there speed and agility and overall atheistic ability. The school year and sports are coming to an end. If you have a child in sports that wants to take their game to the next level reach out to me! I have a history of working with youth athletes in the rehab setting; recovering from a variety of injuries from rotator cuff tears, ACL tears, hip disfunction, etc. My goal now is to continue working with athletes to improve their athletic abilities for their specific sport(s) with the goal in mind to avoid injury while doing so! Feel free to reach out via Facebook messenger or email or feel free to give me a call or shoot me a text at (614) 563-9773 for more information.

Anyone with children looking to get them into personal training/ speed and agility/ or sports specific training please reach out! With hopefully more nice weather coming our way, I’ll be able to begin outdoor sports performance sessions again. If you’re looking for more information reach out via Facebook, Text or Email!

Hey Friends and Family don’t wait till the New Year to start working towards your health or fitness goals. Text, call or email me to set up your 2 FREE SESSIONS. 10% off all training programs 2 months or longer!

***Rounded Shoulders and forward head posture***

These posture issues are often diagnosed together. Most of our daily activities and tasks involve us working with our arms in front of us and often looking down or extending our neck to look forward at something. The longer we spend in these positions the more our muscles both contract and relax on opposite sides of the body (also known as a muscle imbalance). Some examples of daily work and home tasks that cause poor forward head and rounded shoulders are leaning forward in a chair to type on your computer, looking down at your phone or doing the dishes; just to name a few. To fix this common muscle imbalance it is important to stretch your chest, strengthen your back and core and preform neck exercises as well.

Two examples of good stretches for your chest are a standing doorway stretch and sitting with your hands on your head and trying to draw your elbows backwards. (Pictures attached)

Three of my favorite exercises to strengthen the back and core are glute bridges, rows/ scapular retraction, and Prone ITY. (Pictures attached)

The most commonly used exercise used to correct forward head posture are chin tucks; these work both to stretch and strengthen the neck to promote proper neck posture. (Picture attached)

One of the biggest complaints amongst individuals that work desk jobs is low back pain/ discomfort. Low back pain is often manifested overtime due to poor sitting posture, prolonged sitting and weak core muscle and decreased flexibility. Below are some strategies you can implement to decrease low back pain:

1. Proper sitting posture is very important in low back health. ** Proper sitting posture is demonstrated by having both feet flat on the floor (not crossing the legs), having chair height set appropriately so that your knees and hips are at approximately a 90-degree angle. Your back should be against the seat back, a lumbar roll/ rolled up towel may be helpful if placed at the lower back to promote that natural Lordotic curve of the lumbar spine. And shoulders should be relaxed** Image below shows proper sitting posture with and without a lumbar roll

2. Strengthening your core and back muscles will also aid in decreasing low back pain and discomfort. Your average individual is usually underconditioned when it comes to core strength and stability. Bridges, Superman’s and Standing or seated marches while maintaining good upright posture are some of my favorite exercises to increase core and back strength. Images provided below.

3. Stretching the lower back to increase flexibility and decrease low back tightness. Sitting in a chair day after day causes our bodies to become tight and not friendly to movements outside our familiar ranges of motion. A few stretches that work great for decreasing low back tightness are cat/cow stretch, pelvic tilts on our back, Low back rotational stretch while laying on your back and knee to chest stretches while also laying on your back. Images provided below.

4. Avoid long periods of sitting. This can be tough depending on your career but every hour try to make a point of getting up and walking around for a couple of minutes. With low back pain we often feel like we need to rest but light activity can help warm up those back muscle. Long periods of rest can cause increased tightness and discomfort especially if you are resting in positions that are promoting improper low back posture.

As always if low back pain persists or worsens, contact you doctor. If you have any questions, please leave a comment or feel free to message me.

Welcome Everyone! The LLC is officially set up so I thought I would create a page to further spread the word!

I still have availability for appointments Monday- Friday at various times. If you’re interested in improving the way you look and feel, give me a call, text or Message me on Facebook. Your first two sessions are FREE, after your FREE sessions if you aren’t interested in future sessions there are no strings attached!