Week's Best in BS-Free Fitness - Vol 33

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*Thoracic Strengthening* helps #LowerBackPain??!?!?! What?! “The whole body is connected” 🔀 and if your upper back is rounded forward like a rolly-pollie, then other parts of your body will have to compensate… namely the lower back! This strengthening💪 exercise is a looooooooong-term⌛️ solution to your neck, shoulder, hip, and lower back pain. Do 10-20 Repetitions of this on a foam roller, medicine ball, or bench. We chose the hard medicine ball because it also helps to mobilize the thoracic spine WHILE you strengthen the trapezius of the middle back. 2 for 1! . . If you have SIJ pain, chances are that your pelvis is stuck into anterior tilt 🔁and creating an excessive lower back arch🐋… this jams up the joints in the lower back and pelvis!💥 The upper back is usually curled forward to compensate for the arch in the lower back or vice versa. This exercise is meant to teach you pelvic and spinal alignment ↔️while simultaneously strengthening the mid and upper back. . . Cues to remember: 1️⃣Keep the pelvis tucked posterior🔄, squeezing the glutes🍑 and abs, like the barbell hip thrust we posted yesterday.🔙 2️⃣Pull the ribs down into the belly, engaging the upper abdominals. 3️⃣Squeeze the blades away from your ears and slightly back into the ball. 4️⃣Spread the band apart reaching one arm overhead and one arm down toward your feet, but don’t let EITHER shoulder SHRUG upward.🚫 Keep them pulled down away from the ears.👂 5️⃣Hold the band overhead and squeeze the blades around the ball. You have to actually think about squeezing them, they don’t just do it!🤔 . . Resolving any pain in the body requires a long term solution. The whole body plays a roll in ANY pain that you have. Stop focusing on one problem area and instead, address the body as a whole. 💫 -💻Written by Andrew Dettelbach . . 🔝Follow the link in our bio to check out our free categorized exercise library at the bottom of the page. Searching through our Instagram feed for specific videos can be a pain… head over to MoveU.com 👍

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#Beastly #HipFlexor stretch. 👹This is another spin on the traditional hip flexor stretch that is meant for those of you with some serious muscle mass and “tightness.” 💪If you have Sacroiliac Joint (SIJ) pain, there is a chance that one of your hip flexors is super tighter than the other, contributing to the twisting of your pelvis. If you are a petite person, this type of stretch with the band might not be necessary, but try it out if you are feeling adventurous!👩‍🚀 Hold this stretch for 30 seconds to 2 minutes AFTER a workout. Stretching for long periods before your workout can increase your risk of injury. . . 🔥SUPER IMPORTANT: If you don’t tuck your butt under into posterior pelvic tilt, activating the glute and abs, then your pelvis will be loosey-goosey and this stretch may actual shift your SIJ out MORE. 🤦‍♂️By keeping the pelvis posterior and activating the surrounding muscles, you will get a better hip flexor stretch AND you will keep the joints stable.🗜 Again, if you just relax into the stretch position and thrust your pelvis as close to the floor as possible, you can actually shift your SIJ out of place if you haven’t already. With any hip flexor stretch, it is best to keep that pelvis tucked posterior.🔁 . . This stretch is not an end-all solution to your problem.🤔 It may help you alleviate your knee, hip, and various types of back pain, but the end solution is to strengthen the weak muscles and become more aware of your postural issues. If you look like this emoji then you know why you are having back issues: 🚶. 🔜Tomorrow and Friday we will be posting a couple exercises to align your body and strengthen the glutes and abs! -💻Written by Andrew Dettelbach . . ⚡️Got back pain? We’ve been there! Click the link in our bio or go to moveu.com/webinar to sign up for the free webinars Tomorrow.🌟Learn about the MoveU Method. Get back to an awesome and active life! Or don’t…⚡️ . . #MoveU #TheBackPainGuys #Education #Sport #Therapy #Fitness #Fitfam #fitspo #Backpain #lift #carlsbad #StickMobility#LuLuLemon #VivoBarefoot #Onnit for the Kettlebells in the back 🛎 #stretch #noexcuses #Strength #painrelief #lol #silly #mobility #posture #hardwork

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Brad Schoenfeld

Researcher on muscle building and fat loss; evidence-based practitioner; fitness myth-buster

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