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5 Bodyweight Exercises to Fix Your Posture

July 5, 2017

Sit Up Straight!

Fixing your posture requires more than standing (or sitting) at attention. That's because common postural issues including lordosis, an excessive dip in the lower back, and kyphosis, commonly called "hunchback" are really symptoms of an underlying issue. Fixing that issue - often nothing more than weak back and core muscles - is critical. " over time, consequence of excessive curvatures in the spine can contribute to back pain, difficultly breathing and nerve pain and numbness throughout the lower body", explains Nicco Zenere a kinesiologist with the trainerize online training app. Integrate these 5 equipment-free exercises into your workout routine to strengthen your back and straighten your back for good.

 

T-Fly!

This exercise strengthens the muscles in your upper back - including the rhomboids, upper,mid and lower trap and rear deltoids to prevent that hunched-over look.

Instructions: Lie face down on the floor, arms extended straight out to both sides and resting on the floor, positioned so that your thumbs face the ceiling. From here squeeze your shoulder blades together to raise your arms as high as possible, keeping your chest on the floor as your do so. Resist the urge to scrunch your shoulders to your ears. Hold for 10 seconds, then lower and return to start, that's one rep. Perform 3 sets of 10-12 reps, 3-4 times per week.

 

Bird Dog!

This movement strengthens your deep-lying core muscles. Which function to stabilize the spine, while also hitting your lower back, glutes, hamstrings and traps.

 Instructions: Get on the floor on your hands and knees spread shoulder- and hip-width apart, respectively. Brace your core so that your back is flat. From here lift one arm and the opposite leg and extend them so that they are parallel to the floor. Make sure not to "dump" your weight into the grounded knee. Pause then lower to return to start. Repeat on the opposite side. That's one rep. Perform 3 sets of 10-12 reps, 3-4 times per week.

 

Glute Bridge!

By strengthening the muscles that extend your hips, including your glutes and erector spinae (low back muscles) this move helps stabilize your back and pelvis.

 Instructions: Lie flat on your back on the floor, knees bent so that your feet are flat on the floor. Brace your core to press your lower back toward the floor. From here, squeeze your glutes and drive through your heels to raise your hips until your body forms a straight line from knees to shoulders. Pause then slowly lower to return to start. Perform 3 sets of 10-12 reps, 3-4 times per week.

 

Dead Bug!

This harder than it looks core exercise trains your spinal stabilizers not just to work isometrically, but while your arms and legs are moving - just like they need to in real life.

 Instructions: Lie on your back with your arms and legs extended straight up toward the ceiling. Press your low back into the floor. From here, lower one arm and the opposite leg toward the floor as far as possible without your low back leaving the floor. Pause, the squeeze your abs to return to start. Repeat on the opposite side. That's one rep. Perform 3 sets of 10-12 reps, 3-4 times per week.

 

Hip Hinge!

The foundation of advanced back strengtheners such as the "Dead lift" and the "good morning", this move works the hamstrings, spine and erector spinae (low back) muscles to keep the pelvis and low back in alignment.

 Instructions: Stand tall with your feet hip-width apart and your back 6 inches from a wall.  From here push your hips back behind you, lowering your chest toward the floor until your hips touch the wall. Allow a slight bend in your knees as you do so. Pause, then thrust your hips forward to return to start. That's one rep. Perform 3 sets of 10 to 12 reps 3-4 times per week.