24 minutes ago
UNLOCK YOUR HIPS || Whether you are busting your butt in the gym or sitting all day at a desk, we tend to build up a lot of tension and tightness in our hips. This tension cause a lot of discomfort and potentially radiating symptoms as well. ▪️When we are in the gym we are challenging new and old muscles. When we are weak in our core or pelvic stability, our hips tend to get really tight real quick. When pushing our limits in the gym our body will make up for any weaknesses we encounter by compensations. However, these compensations add up over time and one common tightness that occurs is in our hips when we have weakness in our low back stabilizing. So if we don’t keep up with mobility work while we challenge ourselves in the gym we can slowly kiss touching our toes goodbye and hello to a whole new world of issues. 💪🏼👊🏼 ▪️When you sit at a desk all day there are common issues that arise. First thing that happens is a tightening of certain muscles, such as hip flexors, hamstrings, hips and lumbar erectors. We also end up with weaknesses in certain areas as well such as lower abdomen, glutes, core and groin muscles. So just from doing nothing but sitting - you create a number of problems. 👔💼 ▪️Here is a quick 2-3 minute stretch routine you can add to your regular mobility training. Always move slowly and never push into pain. Hold stretches for no more than 10-15 seconds at a time. Don’t forget to BREATHE. I promise you stretching is much more enjoyable when you don’t go red in the face from holding it in. 🧘🏽♂️🧘🏼♀️ #chiropractic #rehab #strengthtraining #southflorida #palmbeach #exercise #physicaltherapy #functionaltraining #mobility #hips #stretching #core #gym #desklife
1 hour ago
⚡️⚡️ Functional Calf Exercise ⚡️⚡️
This neutral grip swing with plantar flexion is a great fictional calf exercise to throw into your program. The coordinated effort of using flexing your knees and hips simultaneously has strong carry over to Olympic variation exercises and really reinforces a “power position”.
If you don’t already utilize Olympic lifts in your program this is a good exercise that can teach you how to use your hips and knees together(A common problem I see with most novice lifters). Be sure your center of mass isn’t moving forward and backward and that the hips are moving in a vertical fashion. •
Give these in a try in your next workout, and let me know what you think or if you have questions!
#legs #calfs #legday #functional #functionalcalfs #olympiclifts #hips #knees
2 hours ago
🔸LEARNING ABOUT THE IMPORTANCE OF PROPER TECHNIQUE 🔸
Squats, squats and more squats. Squats are great but are you performing the correct squat biomechanics? You might think, “oh a squat is a squat”, however, to perform squats to your fullest potential and avoid injury the correct biomechanics need to be used.
Not only is proper squat mechanics important to help prevent injury.... it will also allow you to perform a GREAT squat! Hit the muscles that you want and avoid overloading particular areas susceptible to injury. 👍🏼 Here are some tips for squatting:
▪️don’t let knees go in past your feet ▪️make sure you reach at least parallel(if you’re mobility allows you to do so)
▪️full hip extension at the top of a squat
▪️heels kept on the floor at all times- weight back on heels ▪️avoid rounding at the bottom of your squat- also known as butt winking. Should have a slight arch
I hope that these tips help you out when you practice your squats! Lee them in mind and focus on them 😁
Have fun squatting! 🎶Squats, squats, squats, squats, squats... 🎶
2 hours ago
Just go to yoga!
Your yoga for tomorrow could be a 90 min bikram based variation class at 15:00 with Helena.
We'll add some extra focus on core stability and hip openening.
The class will be ended with a guided meditation.
#variation #bikramyogacity #core #hips #meditate #yoga