[Loosen Up Your Back]
...with a bench!
Often times, our backs become stiff because we move excessively from structures that we should actually keep stable/rigid (ie. lumbar spine...ouch!). This can be caused by lack of mobility in structures that we should be moving from (ie.mid/thoracic spine) 💃🏻
Here are some exercises you can do with just a chair or bench to help loosen up your back. Let’s get some healthy movement into your spine ⬇️
1️⃣ Vertical Brettzel w/Reach: This is a great opener for your hip flexors, mid spine, shoulders, and chest. Notice how I support my knee from collapsing inwards to prevent any forced lumbar rotation (this could potentially cause pain as we only have 3-18 degrees available for rotation in our lumbar spine!) 🙅🏻♀️
2️⃣ Cross Under Rotations + Hip Hinge: This is great to gain some thoracic rotation and stretch your lats! Make sure to grip the bench as you Hinge to really get a good stretch, you can even play with the positioning of your pelvis (ie. dropping one side) to get an even deeper stretch! 🙇🏻♀️
3️⃣ Quadratus Lumborum + Lat Stretch: A tight QL is often the culprit of back pain and should be worked + stretched to prevent adverse effects on your movement! Make sure to pull onto the bench with your top arm while dropping your pelvis away from the bench to get the most stretch! 🙋🏻♀️
TAG SOMEONE WHO HAS A STIFF BACK! ❤️✌️
🎵 - Instrumental Produced By Chuki
Congratulations Idol @azizulawangofficial on your achievements!
Silver for Elite Men’s Sprint (pecahkan rekod peribadi, kebangsaan & asia utk Sea Level bawah 10 saat pada catatan masa kelayakan) & Bronze for Elite Men’s Keirin at Asian Cycling Championship.
That was my 1st ever experience to witness your performance live and such an unforgettable moment to meet you in person.
You are truly an idol & my inspiration.
Really humble, talented, soft spoken & easy going person.
I wish you the best of luck for Uci Track Cycling World Championship 2018, Netherlands.
Tiada apa yang mustahil untuk pertahankan gelaran “Juara Dunia” yg disandang sekarang ni.
Kami mendoakan kejayaan anda.
Kalah atau menang, anda tetap menjadi kebanggaan kami rakyat Malaysia.
Taken back when it was still shining on the sunny coast ☀️ Here I’m working on -explosive takeoffs from stationary
-coordination/ task planning
Why am I doing this??
I play touchfootball and am so sick of getting side stepped and taking about 5min to stop or start 🤣
Even though strength training will improve speed, agility, power etc you still need to put it all together and actually practise to let the brain learn, adjust and become efficient!
Give this a go by completing 5-10 times with a 30sec rest in between. But make sure warmed up first 👍🏻😁
I just want the warm weather back.☀️ I feel like I get better workouts in.. maybe it’s just more sweat 🤔
AND Yes I finally learned how to get off the assault bike 😂 8 years later.
10 calories on bike
10 ground to overhead 75lbs
10 pull ups
10 push ups