Sunday is rest day. Thank goodness!
Today that involved foam rolling, taking Riggs for a very muddy walk, getting a coffee instead of a cheeseburger, being given the very cute toy from Alex’s Happy Meal (what the heck is a Fennekin?), then putting on some makeup and going to the pub for a lovely meal that fitted in with my plan!
It also involved taking some measurements to see how the first week of the programme has gone. I’m down 2 inches overall. Pleased with that!
Happy Sunday (night), everyone! Here’s to a good week ahead!
Every week this month my accountability group is setting mini goals to accomplish. They can be health and fitness related or focus on life in general.
This week mine are to organize my office space, eat on point for my nutrition plan, and prep for our kitchen reno next month.
I encourage you to break down your week similarly into smaller steps that will lead to your ultimate goals. So what is it that you are striving for this week?
Love feedbacks like this. So a client came to see me yesterday for lower back pain, causing a longer run and unfavourably shorter fitness sessions. My plan of action was to work my way from his erectae spinal muscle group all the way to a trigger point release on his sacroilliac joint. QL muscle release after checking for imbalance or an upslip on the alliac crest. Gluteal region massage focusing on a piriformis release,TFL massage,IT band release as he also does box jump so there was tighness there.Finished off with work on all the hip muscles(supine) including iliopsoas. The session ended with muscle energy release techniques coupled with some passive stretching. Surprised he didnt fly on his run. Please note that cupping was not used at this time.#softtissue#sportsmassage#muscleenergyrelease#is_herculeez#deeptissue#deeptissuemassage#lowerbackpain
I’d say conservative measures are good for back pain but that doesn’t mean it fixes back pain. Let me explain often exercise will help reduce flare ups or improve someone’s function but it won’t completely fix underlying issues. For the most part with some exceptions many things found to be abnormal won’t change on imaging and will remain the way it was pre therapy. I have seen cases where large disc herniation did change on an MRI but it’s not a rule. •
The true “cause” of back pain is always due to multiple factors. So while therapists will help someone through an episode of pain the chance it returns in the future is really high as the best predictor of back pain is a history of back pain. •
Now the good thing is that while it may not actually “fix” the issue a good therapist can teach you important factors in your back pain, teach you body mechanics, key aspects of factors and empower you to control these symptoms versus them controlling you. When dealing with spine pathology a therapists role is to read the symptoms, find movements most beneficial to restoring your bodies movement patterns and restore function. On top of this a therapist should teach, teach, teach. What body mechanics need improvement, how does your spine hygiene need to be improved if at all? These are the things of relevance that we listen to you to then understand and improve. •
I may not fix the issue but I’m going to do my best to teach you how to manage this condition and live your life to the fullest. #strengthinevidence
Dokter @royspangayoman ikut tantangan 21 hari #carajalanbenar yang diadakan @naturalwalking 😍
Menurut riset, hanya dibutuhkan 21 hari untuk mengubah kebiasaan kita lho 🚶🏻♀️🚶🏻
Mau mulai ubah kebiasaan cara jalan? Cek dan follow @miraclewalking.id yuk 😊🙏#walkcorrectly#shapeyourbody#boostyourenergy
Our Eye Pillow - a little linen bag that packs a punch. It can be heated in the micro or oven as well as being frozen and can help soothe aches and pains all over the body. If you suffer from head splitting migraines or monthly cramps this little thing could be your new best friend.
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大多数人都有腰痛的经历。引起腰痛的原因有很多种，如急性腰扭伤、慢性腰肌劳损、腰椎间盘突出等等。从中医角度来看，腰痛是脾虚湿重的症状之一，由于脾虚导致体内水液代谢缓慢，体液在腰部聚集而产生肿胀及压痛感。 【Wins Aromatherapy 腰椎特别疗理】以独家配制的纯正精油结合专业推揉拉筋技术，有效疏通经络、排除毒素及湿气、缓解肌肉痉挛及促进血液循环，迅速解除腰部酸痛无力！欲知更多详情，请联络016-255 5522。
Most people experience lower back pain at some point in their lives. The common causes for lower back pain are acute lumbar sprain, chronic muscle strain and lumbar disc herniation. In TCM philosophy, lower back pain results from excessive dampness due to deficiency in spleen. When the spleen becomes deficient, the transportation of body fluids is slower and retain at the lumbar, which in turn put pressure on the lower back, causing swollen and painful lower back.
Integrating the Miraculous effects of pure essential oil, kneading & stretching technique, 【Wins Aromatherapy Lower Back Special Therapy】keep you away from lower back pain by clearing the meridians, toxins and dampness substances, relieve muscle spasms and promote blood circulation. For more info about this therapy, kindly contact 016-2555522.
Okay, there have been no miracles here, but I feel like celebrating nonetheless.
The back pain has been edging off, and I no longer have to employ grand plies to reach things on the floor, sitting up in bed doesn't require special maneuvers while nearly blinding me with pain, putting on boots or pants are no longer tasks that make me wonder if I should just not bother... Knowing this, I of COURSE wanted to get back to the @hasfit_official lower back pain workout (which is my new obsession, has been a lifesaver, and I definitely feel like it'll be there when I need it) and was DELIGHTED to find out I could now do all of it like I mean it, instead of hesitating with fear. I got pretty low with the Good Mornings, whereas the first time, I laughed out loud, to myself, about how it wasn't happening.
It's a really good feeling, and I don't know quite how to express how relieved I am. When you have lower back pain, it's a real wake up call to how you take your back and core health and strength for granted every day.
It reminds me of one of my favorite memes, something to the effect of "When your nose is stuffed and you think about all those times your nose wasn't stuffed and how you took it for granted. " 😂
Recently, I started writing down my thoughts and feelings after my workouts to help hold on to the good feeling of having a #workoutcomplete for when I'm feeling unmotivated, and it works really well for me. I hope for the same with writing about my back, so that I can remember to take pains to protect it while it's still optimal.
Good start to the weekend!
🔻The #Clam 🔺Great for #glutes , #hipabduction , #adductors , #lowerbackpain . Pretty self-explanatory post, but I see this happening a lot! . -
#Abs and #obliques engaged and stabilizing ✔
Waist lifted ✔
Hips stacked ✔
Lower back still ✔
Movement from glutes at the hip joint ✔
Head and neck tensing to resist ❌
Waist dropped ❌
Risk of falling back ❌
Glutes not working ❌
Movement from all over the place ❌
Messy and unstable ❌
You don’t have to trash yourself every training session !
We are in a fad of Hiit at the moment which has some amazing benefits but you can’t forget to balance this out by giving back to the body ! Rest and Recovery is just as important!
Burning the candle at both ends will result in injury, sickness and being run down.
This is speaking from experience!
Change your mindset 🧠👁
Balance !!!!!!!! 🧘♂️ 🧘♀️🙏🏻
Today’s bodyweight cardio workout was hellish. I don’t think I’ve ever found a workout so tough. It was physically exhausting. It hasn’t been an easy month, and this was mentally very difficult to push through. A 30 minute workout took me 50 minutes to complete. I took breaks after every set. At one point I just sat down, convinced I couldn’t do it.
I owe huge thanks to my BFF. She may be 50 miles away, but if not for her supporting me to get back up and get it done, and telling me some things I needed to hear today, I wouldn’t have finished.
And in other news, I’m trying to enjoy eating fruit. I generally only like berries, but since my nutrition plan includes 3 servings per day, I’m trying to add some variety in.
The pear was pretty nice!
A few years back I injured my back deadlifting and vowed to never deadlift again. Just recently I decide to start rehabbing my lower back. Please be careful when performing this lift. It is known as one of the most useful and powerful lifts in the game, but it is also known for its ability to destroy lower backs. If you don’t think it can happen to you, it can. And then you’ll have to post videos of you deadlifting one plate like me 😂. Take it easy and don’t go heavy before your ready. #fitness#gym#gymfam#fitfam#gymtime#gymlife#deadlifts#rehab#deadlift#lowerbackpain#gymmotivation#myjourney
When you see 30min and it scares you 😂😣 Cardio Flow was just that. Basic cardio moves that flowed from one to the next. Higher and lower intensity moves in combination for a calorie scorching 30 minute workout.
Yep, doing it AT HOME works 😉🙂
So crossed syndromes are they all that they are cracked up to be? Well when it comes to posture and pathology I do not believe they are. •
Upper and lower crosses syndromes are the idea that one muscle group is tight while the opposing groups are weak, causing someone to assume postures that reduce lordosis in the cervical and lumbar spines. This concept is very popular throughout those who work on injury rehab or with trainers who have education in corrective exercise •
The fundamental flaw with this is that you assume the position and posture that someone has is incorrect. that the tightness and weakness are the root cause for pathology and that strengthening one while stretching the other is the cure. However does this posture have any implication on pain or function currently in this person? If no it’s probably not that big of a deal, they may run into future issues but not always. •
Also when pathology is present we may see that these muscles are “tight” or “weak” but is not inherent to these muscles but a result of the pathology as the assumption of that posture is accommodating for their pain. For example in MDT someone may present with kyphotic positioning to get a feeling of relief by making space for posterior derangement (abnormal position of joint surfaces). Often in this case mere conversation and quick cuing helps correction of this. Unless derangement is large and “causes” inability to correct this, thus exercise to reduce derangement would help to restore lordosis•
Posture in general is less about stretching and strengthening and more training of your brains awareness of where you are in space. Consciously attempting to have better posture is often the best solution. Gravity naturally pulls us into kyphosis and our world promotes flexion postures. We can go into those positions because it is easy or choose not to be lazy and stay upright. •
Occam’s razor my friends. Disagree or have more to add? Please drop a comment. Oh and tag your friend with the worst posture #strengthinevidence
When a three hour Bristol-Manchester car journey takes more than five it’s time for some lower back mobilisation exercises! Lie on the floor on your back, lift your legs in the air and explore the movement in your pelvis, hips and legs. The Wannabe husband calls this “wiggle yoga” but it has saved me many a trip to the osteopath. #wannabeyogi#selfcare#lowerbackpain
Epsom salt is a natural exfoliant and anti-inflammatory remedy that can be used to treat muscle aches and sore muscles, dry skin, and even to fight various internal health issues. It is great to use in combination with Kunzea Essential Oil for added therapeutic benefits and more effective results 🌿
Simply combine 2 cups of Epsom salts with up to 20 drops of Kunzea Oil, and add it to your next detox bath or foot soak. This will create a luxurious and therapeutic at-home spa experience 😌 💚 🛁
20 January 2018
Here is the abs finisher for my workout today. I'm really terrible with coordination and balance🙄, but I guess I can get better with more practice 🤔😁. Alot of people dislike doing #coreworkout but I really don't mind them at all. Sometimes I get stuck in a position bc of the tension during the workout,😂 which is actually a good thing😎. I look at it as a strengthener for my lower back so I have good motivation for it .
It has nothing to do with me wanting a six pack bc I'm very practical.....The way I eat, although healthy, I'll never see a #sixpack 😏
In case you were concerned I was starving myself on this nutrition plan😂 👋5 meals a day
❤Protein in each meal
💛Carbs in 4 of them
💜2 servings of fruit
💚5 servings of veggies
💪Pre & post workout meals
Yeah, basically I'm eating more but at proper times to keep up my energy and in better combinations to more adequately fuel my body.
Apparently everyone's hip flexors are "tight" or are they weak they or both?.. well you don't know till you assess yourself. I'll be posting the Thomas test which is an assessment that test your hip flexors range of motion. If you really are tight in your hip flexors you can easily suffer from lower back pain due to hip flexors pulling you into a severe anterior pelvic tilt. --
This stretch is easy to over do, so please don't over do it. Let your nervous system adapt to the new stretched position by breathing and letting your nervous system know that it's ok to relax in this new stretched position. Pushing into the couch after holding the stretch for 30 seconds helps you get further into the stretch -
Follow @sparkyourfirefitness for some fitness motivation!
Small consistent changes make a difference.
I”m not big on attacking a lot of different things at once. Find one thing and focus in on it until you change It for good. ➖➖💥
When it comes to training simply learning to control your body during certain exercises can reduce the negative stress that could lead to an increase in pain. 👉🏻Case in point: Where the eyes go the body will typically follow. Look at the difference in how I allow my neck to track with this exercise. Can you pick out the bad form? Let me know below!
While I chow down on my quinoa tabbouleh bowl (which is way more delicious than it looks), I want to talk for a second about accountability.
Some of you may already be sick of seeing my workout posts. That’s cool, just scroll on by.
A huge part of why I’m posting these is to keep myself accountable. I had three people today ask me if I’d done my workout, or what day I was on. That motivated me. It pushed me.
I didn’t want to work out. I’ve been a hot mess all day. What I wanted to do when I got home was cwtch up on the sofa and watch a really good Friday night film. But knowing that someone was looking out for my post and cheering me on is what got me into the gym tonight, picking up the weights and pushing play on my workout.
And when it got hard, when halfway through I was suddenly emotionally drained and just wanted to stop, get under the covers and cry because it feels like my life is falling apart, I kept on going because I didn’t want to have to tell people that I’d given up.
So if you have a goal, I would encourage you to tell people about it! You don’t have to post it on social media, but tell some friends or family. Find someone who won’t let you fail and get them to hold you accountable and keep you working towards what you want. It really does work!
Today’s adventure. Chiropractic, cold ice baths, warm salt water floats, stretching, strength training, meditation; trying everything to heal this pain. Excited and nervous to ‘see’ what the source is. #mri#dj#lowerbackpain