EXTENSION IS WHAT WE ARE MISSING...
The bridge is a great piece to expose any extension restrictions. Most of us are stuck in flexion with our computers, phones and chairs which can cause some major restrictions leading to discomfort and pain. Flexibility is only a part of it, we also need to look at strength imbalances. The bridge is great at exposing these weaknesses and restrictions.
Have you tried these?
Picture 1 - July 16
Picture 2 - August 17
Picture 3 - August 20
Picture 4 - November 10
#bridge #elevatedbridge #elevatedbridges #strengthtraining #flexibility #flexibilitytraining #flexibilitygoals #strength #strengthandconditioning #consistency #consistencyiskey #realmvmt #realmvmtcoaches #rangeofstrength #shoulderflexibility #hipflexibility #improvement
#14daysofrange Day 3: Prone Dislocate
FRONT SPLIT PROGRESS...
working on hip extension takes time, work and consistency. Starting on July 16th, checking in again on August 17th and again today.
#lowbackpain #hipextension #hipexercises #frontsplits #frontsplit #lowerbackpain #lowerbackpainrelief #consistency #hardwork #time #progressnotperfection #progress #realmvmt #realmvmtcoaches #rangeofstrength
DAY 1 OF #14daysofrange
#rangeofstrength #14daysofrange #hipextension #lowbackpain #lowerbackpain #lowerbackpainrelief #flexibility #flexibilitytraining #strongereveryday #strongertogether
HIP EXTENSION WORK
The long lunge pulse is my new favorite hip extension piece. Hip extension is missing in A LOT of us!
#gettowork #lowbackpain #lowerback #lowbackpainrelief #hipexercises #lunge #lbp #lowerbackpain #hipwork
LBP FROM THE HIPS?
Deficient ranges of motion in the hips are largely linked with lower back pain. A lot of us are drawn to treating the areas of pain but often times miss the mark. When we don’t know what the cause is, we can’t treat it, leading to a reoccurrence of the very issue we were trying to fix.
The big 2 hip ranges that are associated with lower back pain are hip internal rotation and hip extension. These should be obvious when we actually think about it. How often are we in these positions throughout the day?
Hip internal rotation —> sitting: ankle outside of the knee; standing: toes pointed in.
Hip extension —> knee behind the hip with the pelvis/lumbar spine in neutral.
Evidence suggests that missing ROM in these positions is linked to LBP.
DM me for my 2 favorite pieces to correct these.
#lowerbackpain #lowerbackpainrelief #lbp #lowbackpain #hippain #lowbackflexibility #hipflexibility #hipflexors #hipflexorstretch #hipflexorstrength #hipflexor #internalrotation #flexibility #flexible #cause #fixit #fixme #spinalextension #spinehealth #spinepain #improvementseason #improvement #movement #deskwork #deskworker #dothisnow
NEUTRAL ISN’T ALWAY POSSIBLE...
when lifting certain things, we can’t always be in a neutral position. It’s important to train our bodies is less than optimal positions so we are prepared to handle the stress. Are you preparing your body for less than optimal positions?
#lowbackpain #lowerbackpain #lowerbackpainrelief #lowerbackworkout #lowerback #flexibility #strengthtraining #strength #backworkout #spinalflexion #spinehealth #spine #flexible #flexibilitytraining #painrelief #bulletproof #bulletprooflowerback
STRENGTH + FLEXIBILITY...DID YOU KNOW?
Do you work on strength work to improve your flexibility? It is an important aspect because you need to be strong in your ranges for your nervous system to allow you to get into deeper ranges.
#flexibility #jeffersoncurl #lowbackpain #flexible #flex #lowerbackpain #tightness #mobility #mobilitytraining #strengthtraining #strength #strengthandflexibility #hipflexibility #hamstringflexibility #rangeofstrength #strongandflexible
MOST PEOPLE GO THROUGHOUT THE DAY WITHOUT....
getting into any end ranges of hip flexion and extension. We typically will go through the day either sitting and standing (see pictures 1&2) and will miss deep hip flexion and hip extension. These limited ranges largely correlate with lower back pain. It was shown that a 10 degree deficit in hip extension correlated with LBP.
Do you get into these end ranges of hip flexion and extension?
#lowbackpain #lowerbackpain #lowerbackpainrelief #hipextension #hipflexion #hip #lbp #flexibilitydrills #flexibility #flexible #pain #correctiveexercises #lbpfix #lbpfitness #hipmobility #hipflexibility #rangeofstrength #rmvt #chiropractic
BUILD UP HIP STRENGTH AND MOBILITY TO...
fix or prevent lower back pain. Hip immobility and weakness directly correlates with lower back pain. The horse stance is a great way to determine hip mobility and strength and also works to improve both.
#lowbackpain #lowerbackpain #lbp #horsestance #horsestancechallenge #hipmobility #hipstrength #hipstrenghtening #flexibility #flexible #strength #strong #hipflexibility #rmvt #rangeofstrength #rangeofmotion
I’M NOT FLEXIBLE...
I thought flexibility was a mystery, something I couldn’t find. When I worked on it, it seemed to be gone shortly after.
I found a plan and a coach (@rangeofstrength) that seemed out of the box and so different than what I had seen previously. I quickly learned that with the right plan, hard work and consistency, flexibility can improve pretty quickly. By no means am I super flexible, but I am seeing improvements in my range weekly. I’m not always seeing the same ranges improve quickly, but one range or another is improving.
By improving my hip and spinal ranges, I am seeing a huge improvement as well in how my hip and spine functions.
Do you have a plan and/coach?
#flexibility #mobility #flexible #flexibilitytraining #flexibilitygoals #hipflexibility #backflexibility #hamstringflexibility #lowbackpain #realmvmt #rangeofstrength #rangeofmotion #rangeday #lowerbackpain #lowerbackstretch #hamstringstretch
A MISSING PIECE WITH LBP
Hip extension is a missing piece in a lot of people with lower back pain. Most of us go throughout the day never getting into full hip extension (or flexion). When this happens, we lose our range over time causing the body to compensate. This can be a huge reason why our back pain comes out of nowhere.
These are 2 different options for improving hip mobility when it comes to extension.
#lowbackpain #lowerbackpain #lowerbackpainrelief #hipmobility #hipstretch #hipstretches #flexibility #hipflexors #hipflexorstrength #hippainrelief #realmvmt #improveyourself #couchstretch #flexible #flexfriday
POWERFUL...
The Nordic has been one of the most powerful movements in improving my lower back pain. Sitting for extended periods had created a huge imbalance between my hamstrings and quads making me very quad dominant. This imbalance put a lot of undue stress on my lower back and eventually being the root cause.
The Nordic hamstring curl has been a work in progress and took me many months for the ability to do it on a flat bench.
The progressions are very important in getting the most out of this piece. Not only has this improved my posterior chain strength, but also my posterior chain flexibility.
DM me if you are having lower back pain to see how I can help.
#lowbackpain #lowerbackpain #lowerbackstiffness #lowerbackworkout #lowerbackstrength #posteriorchain #posteriorchainstrength #nordic #realmvmt #hamstringworkout #hamstringrehab #hamstringsworkout #moveyourbody #movewell #movestrong #painfix #starttoday
IF YOU WORK AT A COMPUTER, DO THIS...
Computer work often puts us in a position of extended thoracic (mid-back) flexion. This position will cause compensation issues in the neck and lower back and can often times be the cause of pain in these other areas.
Add these into your daily routines or breaks when you are able. They will make a world of difference.
#lowbackpain #computerproblems #posturecorrection #techneck #technecktreatment #backpainhelp #backpaintherapy #backpainhelp #flexiback #youngagain #flexibility #flexibilitystrength #bulletproof #bulletproofspine
SMALL CHANGES OVER TIME
Small changes over time creates huge change. Consistency is 🔑.
Lower back pain typically comes from poor movement patterns, poor positioning or lack of movement. Rest is not the best plan for lower back pain as it doesn’t create change to improve strength, flexibility and function.
DM ‘Plan’ for a plan to help lower back pain, strength, flexibility and function.
#lowbackpain #lowerbackpain #consistencyiskey🔑 #consistencywins #plan #realmvmt #rangeofstrength #hipflexibility #lowback #frontsplits #frontsplitsprogress #progresspic #hipflexors #strengthandmovement
𝗙𝗟𝗘𝗫𝗜𝗕𝗜𝗟𝗜𝗧𝗬 𝗢𝗥 𝗦𝗧𝗥𝗘𝗡𝗚𝗧𝗛?
Yes! Training both is a great way to bulletproof your body. This loaded head to knee is one piece that has dramatically improved my flexibility AND strength. It has improved my hamstring flexibility and strength as well as my loaded spinal flexion.
DM for more info on how you can bulletproof your spine.
#flexibility #spine #posture #backbending #movebetter #movewell #spinehealth #performbetter #mobilitytraining #flexibilitytraining #spinalhealth #frontsplits #flexibilitygoals #mobilitywork #strengthworkout #lumbarspine #lowbackstrength #splitstraining #thoracicmobility #spinemobility #spinestretch #frontsplits #strengthandmobility #flexibilitydrills #strengthandmovement
DON’T BE A STATISTIC
It is estimated that up to 80% of the population will experience back pain. It can affect people of all ages. Lower back pain is often a result of poor mobility or range of motion and a lack of strength. The most common treatment is medication which covers symptoms but does not correct the underlying issues....mobility and strength.
DM me for help on correcting your back health!
#backpain #spine #longevity #lowerbackpain #lowerbackpainsucks #backbending #spinehealth #flexibilitytraining #mobilitytraining #hipmobility #lowbackpain #flexibilitygoals #fixme #middlesplits #mobilitywork #backexercises #backpains #lowbackstrength #thoracicmobility #standingsplits #spinemobility #spinestretch #lowerbackpainrelief #strengthandmobility #rangeofstrength
THIS WOULD KILL ME....
Shoveling used to kill my lower back. I would be in pain for days....but not anymore. Ever since doing the work in my Back Strength and Mobility Program, I can do this type of work without any residuals. I cover loaded spinal flexion and extension work in a progressive manner to help you gain strength and flexibility so you can do the things you enjoy (or don’t enjoy...like shoveling) without any residual pain. Training these movements is important because we tend to do a lot of these loaded movements in our everyday life.
DM me to get started
#realmvmt #lowbackpain #lowerbackpain #extension #flexion #rangeofstrength #chores #rehab #lowerbackpainrelief #lowerbackrelief #rangestrengthchiro #rangestrength #range #dirt #shovel #lifeisgood
THE BEST EXERCISE FOR...
The nordic has been the best exercise for my posterior chain. Better than deadlifts, RDLs, hamstring machine curls. This one has been a game changer for my lower back pain. The nordic has progressions to make this an exercise for anyone. You don’t need any equipment as this can be done with a partner holding your legs or legs wedged under your bed or car (among other ways).
DM me to get coached on how to progress through this move.
#realmvmt #nordic #hamstrings #lowbackpain #lowerbackpainrelief #progression #noequipmentneeded #lowbackpainexercises #lowbackhealth #lowbackpainprevention #lowbackexercise #onlinecoaching
CONSISTENCY + A PLAN + ACCOUNTABILITY
FlexABILITY can be improved quicker than you think when you work at it consistently, with the right plan or programming and with accountability. When you work on FlexABILITY, it improves other aspects in life. FlexABILITY can improve chronic pain, such as lower back pain.
DM me for more information on how I can help you with your lower back pain.
#lowerbackpain #realmvmt #hamstringstretch #lowbackpain #starttoday #progress #consistency #improveyourself #improveyourhealth #fixlowerbackpain #rangeofstrength #letsdothistogether #journey #journeytohealth
