She Shoots 2: Michelle Cerino describes her experience in a tactical yoga class.
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Recently, while attending my second International Law Enforcement Educators and Trainers Association (ILEETA) Conference and Expo, I had the opportunity to attend a course titled “Tactical Yoga, Preventing Injury to Knees, Backs, and Necks.” Remembering how I felt after the Blue Ridge 3 Gun match last year, I hoped to gain some information from this course to help me survive another year of competition. Whether spending a day training on the range, or competing in a match, there are times when, the following day, I feel like I have been run over by a truck.
I arrived at the class early, along with several other students and the instructor, Tracy Ciepiela. Frankly, the ratio of women to men surprised me. You see, the conference is made up of roughly 97 percent males attendees. When class started, the room consisted of 40 students, with 5 women in the group. Below are 5 things I learned from taking the tactical yoga class.
1. How to gain relief and repair for current injuries
Many times, injuries of the neck, back and knees are related to surrounding muscle fibers. Through yoga movements specifically designed to strengthen these areas, you can prevent injury and even repair damage already done. With just learning and performing a handful of yoga movements during the class, I could feel the potential benefits. Ciepiela recommends doing yoga at the end of your regular workout routine.
2. The foam roller is your friend
Available in many lengths and widths, the foam roller is my new best friend. According to Ciepiela, the soreness after workouts is generally caused by lactic acid buildup. Although, stretching may alleviate some of that build up, another way is to “roll” the lactic acid out. This is especially helpful for tight iliotibial bands, a tissue that runs from the sides of your hips, all the way down past your knees. Although, it started out as a somewhat “feels so good it hurts” sensation, I didn’t want to give up the foam roller for someone else to try — it was that great. Foam rollers range in price from $10 to $40.
Photo courtesy of Chris Cerino
3. Tennis and golf balls are also your friends
Who would have thought that that tennis balls and golf balls should be included in everyone’s exercise routine? During the course, I found out that they are the perfect tools for breaking down lactic acid in trigger points. The relief you instantly feel from the sciatica to heel spurs is amazing. During the class, I placed a tennis ball under my back, and rolled out my sore spots. Then, I stood up and rolled a golf ball under the sole of my foot. Instant relief! All this information on trigger point relief can be found in The Trigger Point Therapy Workbook by Clair Davies, that retails on Amazon for $14.10.
Photo courtesy of Chris Cerino
4. Yoga has many benefits
There are many benefits of yoga. During the class, we discussed increased strength, improved balance, flexibility and mental control. With just 1 round of yoga exercises, I saw how all these benefits could be achieved though time. Any workout that ends with rest, relaxation and breathing for 2 minutes has to be good, right? I later found out some students started snoring during the following class’s relaxation time.
Photo courtesy of Chris Cerino
5. The word “tactical” is enticing to men
If you are teaching a course at an event where the majority of the attendees are men, and the subject is usually referred to as a “girls’ bendy class,” just put the word “tactical” in the title and you are guaranteed to have a bunch of manly men show up. During the class, I heard moans and groans as many tried to get into the various positions with their tactical shoes and pants on. Once the class was over, though, I think most of those attending had a better understanding of the benefits of yoga and the relief you can get through identifying and working on trigger points. I wonder if a “Tactical Flower Arranging” course would be well attended?
Photo courtesy of Chris Cerino
Why not try to fit some yoga into your day? By doing online research, I found many sites that illustrate various yoga poses and movements. Start by choosing which parts of your body you want to work on, and go from there. I challenge everyone to try yoga, at least for a few weeks. If you feel the benefits, then make up a routine doing what works best for you. I know that is what I am going to do.
Michelle Cerino, aka Princess Gunslinger, first entered the firearms industry in 2011 as co-owner, president and trainer at a national training company. She immediately began competing in both 3-Gun and NRA Action Pistol, becoming a sponsored shooter. Michelle is currently a columnist and Managing Editor of Women’s Outdoor News, as well as owner of Pervenio LLC. She also manages social media for Vera Koo and GTM Original. Michelle encourages others to step out of the comforts of home and explore. View all posts by Michelle Cerino
