Do you have Back Pain?
In todays blog I have listed 3 of my favorite back stretches (below) to help with any back stiffness and pain you might have.
Most of us work pretty long hours and it usually consists of sitting in a chair for lengthy durations which can lead to stiffness and tightness of the back, as I am sure you aware ..back pain is not fun!
some usual suspects of back pain:
Long periods of driving
Hours and hours of sitting in front of a computer
Poor posture
Cat/Cow
Other benefits:
Relieves stress
Spine flexibility
Calms the nervous system
How to do it:
Start by getting yourself into a (tabletop) position aka on your hands and knees, keep your hands shoulder width apart and your knees directly below your hips. Take a long slow Inhale as you curve your lower back bringing your head up whilst tilting your pelvis up. Next Exhale deeply bringing your tummy in and rounding your upper back while tucking your chin in.
Thread the Needle
Other benefits:
Relaxing
Relieves neck pain
Stretches the shoulder
How to do it:
Start in the tabletop position (on all fours) next slide your right arm underneath your chest and turn your head following the same direction (think ear to the ground) I recommend holding this stretch for around 30secs each side.
Child’s pose
Other Benefits:
Stretches your hips
Relaxing your back muscles
Stretching out your ankles
How to do it:
Start in the tabletop position (Hands and knees) and then slide your bum back so that it meets your heels whilst keeping your palms on the floor and your head down on the ground. Wiggle your fingers forward to increase the stretch!
A Strategy for Fat Loss
There are many methodologies out there for burning body fat and losing weight and all the information can seem a bit overwhelming and confusing.
However, I have been using one simple trick in my workouts.
Steady state cardio! or also known as SSC is a type or cardiovascular training that is typically performed at the end of a High intensity workout (HIIT) it is as the name gives is, a long. Slow. Arduous type of training but as a pro tip, I would highly recommend watching your favorite tv show or listening to a podcast to help pass the time quicker.
I personally enjoy an incline walk for my steady state cardio for around 30-40minutes post lifting.
There have been a lot of articles and research written on the effectiveness of Steady state cardio it has has been found that doing only HIIT alone mobilizes fat so that it enters the blood stream but the post SSC will make sure that the fat is burned instead of returning where it came from so do both in the same workout to get better results, give it a try!
3 Must-Try Exercises for a Stronger Core
In my opinion core strength is one of the most overlooked but most important aspects of physical fitness and well being. Having a stronger core also means less lower back pain so for all of you that spend countless hours at the computer (myself included), I’d like to share with you some of my favorite core exercises.
Russian Twist (1st Picture)
Russian twists are one of the best exercises for you abs. they will train your obliques and your TVA (Tranversus Abdominus.) it will also help you burn fat, tone your waistline and create good strong posture.
Plank (2nd picture)
The Plank is what we call a a “static” exercise, it isn’t dynamic and there are a couple different variations if it feels challenging I.e the high plank (where we are posted up on our hands) or the low plank (we are resting on our forearms)
the Plank will increase your core stability, reduce injury and you ever get the feeling that life is flying by too quickly, I guarantee you do a plank and it will slow time down.
Bird Dog (3rd picture)
This exercise may have a funny name however it is super effective and easy to complete whatever fitness level you are. This exercise improves low back strength, balance, co-ordination and improved spinal stability.