3 DRILLS TO MAKE YOUR LOW BODY FEEL BETTER
No one likes having a stiff low back, tight hips or achy joints but this is reality for many of us!
Why does this happen?
-The unfortunate circumstance that is sitting!
-Poor range of motion during exercise
-Stress(beat up adrenal glands)
Okay Ian, I get it... So what can I do about it?
Here's a brand new, cutting edge approach!(We love novelty don't we).
-Warmup and cool down properly
-Train with correct range of motion
-Take time to relax
-Eat quality food
-Focus on recovery
Ill give you a few seconds to digest that new information...
*Warning, sarcastic comments above.
Keeping warming up simple:
1. Massage- Foam roll/Trigger ball your muscles to release bound up tissue, this feels awesome! The practice of foam rolling is currently a master debate amongst strength coaches but I've always had clients tell me they feel great after doing it properly.
2. Lengthen the muscle- Stretch out!
3. Move- Do some range of motion drills. This is what i'm going to show you today :)
Worlds Greatest Stretch!
Want supple hips?
*Take a big step
*Lower your back knee gently
*Reach your arm directly up and feel a stretch through your hip
*Lower forearms to the floor with flat back
*Straighten front leg and round back
Repeat for 10 reps!
YOU: I felt like my spleen was about to pop out of my eye socket : O
ME: Don't worry, this stuff takes time. Spend 5 minutes a day and you will be feeling better in no time.
Stiff leg bear crawl
YOU: What the heck is that Ian, you know the type of looks I'm going to get at my gym doing that!?
ME: Hold your horses there, you're here to improve your quality of life and I'm here to help! This drill works! Lol
*Straighten your arms
*Straighten your legs
*Walk the hands and feet forward actively driving the heels into the floor
Glute/Hamstring/Quad mobility(Thanks Chicka for being an awesome demo women!)
This one feels great...
*Stretch quad(Contract glute for better stretch)
*Lengthen the hamstring and reach towards leg
*Hug your leg into your chest and feel the outside of your butt stretching
Give these a shot and start feeling better!
Short rant: One thing I will post about in the near future is postural restoration and breathing along with it's effects on pain management!
Man, the Yoga community has been doing this stuff for ages it's a shame strength coaches are late adopters due to the late surfacing of scientific research! Stay tuned for more low back stuff in the future!
Your coach Ian D'Andrade