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Who here has ever had low back pain🙋♂️. It sucks and can be super frustrating especially when you’re trying to workout. Now the cause of the pain can vary depending on the person but I’ve found that the majority of people that I train and experience low back pain or discomfort also have really tight hips. This is usually because the person spends most of their day in a seated position. Once those hips are stretched and mobilized, the intensity of the discomfort decreases or goes away completely. For the average person it’s really an easy fix that doesn’t involve the doctor or pain meds. Just spending a few extra minutes a day stretching and foam rolling.
First: Foam roll your hips, focusing on your piriformis (pic 3). This is the muscle that can trigger sciatica when it gets tight. If you don’t know how to foam roll, then YouTube and Google it. Seriously it’s 2019, everything is on the internet so not knowing something is not an excuse. Now if you do that and are not sure if you’re doing it right then find a physical therapist, personal trainer or someone else in the exercise field to help you in person. It’s literally our job.
Next: Pigeon Stretch (pic 1) and Runners Lunge (pic 2). Both of these stretches are yoga poses to stretch your hips. Pigeon will help stretch the piriformis while runners lunge will stretch the hip flexors and groin muscles. With pigeon, try to sink your hips toward the ground and extend your leg behind you. If it’s hard to get into on the ground, try elevating your shin on box or chair or table. With runners lunge, actively push your hips forward. If you really want to stretch the hip flexors then try contracting your abs and glutes while holding the stretch. Hold these for each side for at least a minute. The longer the better.
If this doesn’t help then that means the cause of the pain is something else but for the majority of people this will make a huge difference. From my experience, a lot of pain can be fixed with simple solutions of stretching foam rolling, improving posture and improving someone’s gait. You don’t always have to go right to the doctor. Just find a way to get your body to move the way it’s supposed to.
21 ŞUBAT PERŞEMBE LIFETIME YAYIN AKIŞI
06.00 STORAGE WARS
07.15 ANCIENT ALIENS
08.00 SAY IT TO MY FACE
08.50 STYLE UNZIPPED
09.40 FASHION HERO
10.50 SURVIVING MARRIAGE
11.40 FLIPPING BOSTON
12.20 ZOMBIE HOUSE FLIPPING
13.00 FLIPPING VEGAS
13.45 SAY IT TO MY FACE
14.20 STYLE UNZIPPED
15.00 FLIPPING BOSTON
16.30 ZOMBIE HOUSE FLIPPING
17.15 FORGED IN FIRE
18.15 FLIPPING VEGAS
19.00 STORAGE WARS (YENİ BÖLÜM)
19.40 PAWN STARS (YENİ BÖLÜM)
20.20 FORGED IN FIRE (YENİ BÖLÜM)
21.40 ANCIENT ALIENS
22.30 ANCIENT ALIENS (YENİ BÖLÜM)
23.20 I SURVIVED
00.10 KILLER KIDS
00.45 FIRST 48
01.30 CHRIS BOHJALIAN'S SECRETS OF EDEN (SİNEMA)
02.50 I SURVIVED
03.30 KILLER KIDS
04.10 FIRST 48
04.50 FORGED IN FIRE (YENİ BÖLÜM TEKRARI)
05.30 PAWN STARS
Solid work from today’s back, bis, and shoulder workout
Shown are low cable rows (overhand grip) at 3 sets of 12 reps
Cable bicep curls 3 sets of 10 reps
Really need to focus on tightening the top of the curl
Not shown: deadlift 5 sets of 10 reps at 280lbs, machine low rows 5 sets (20,15,12,10,8) with increase in weight, lat pulldowns 5 sets (15,12,10,8 drop set of 8) upright rows 5 sets (20,15,12,10 drop set of 8) dB upright row 4x15, dB shoulder press 4 sets of (20,15,12,10) dB shoulder flys 4 sets 12 reps reverse cable curl 3 sets 12 reps
Really working hard to maximize strength and size before my cut phase
today officially marks my ten year anniversary of working @lifetime.life . I truly never thought I would reach such a mile stone, at any company, least of all this one….
I started at Life Time as a means to an end. a story that started with an ending. it was a placeholder job, something to do while the Architecture industry worked through its settling in 2009.
I was just going to do SOMEthing while I waited and looked for my next design job.
from part time team member, to team leader, to acting club manager and special operations club closure, to membership sales, then on to procurement and new club opening project manager.
I finally found my way back to design in year 7. at Life Time. and here I am, back in the biz, designing and developing, creating and curating moments of experience and joy for our members and team members.
It really is quite something when you stop to think of it.
In the midst of the chaos and deadlines, projects and pressure, its often easy to forget the WHY…but today as I reflected on my time at this company I was slapped upside the head with the reminder of why we do what we do.
We change lives. My life. Everyday.
i’ve been blessed at life time with friends and family, travel and tears, loss and love, challenge and change.
year 10. shoot. I wonder what my next decade has in store…. (….In year 8 and 9 I had babies….so I guess I havent yet OFFICIALLY made it to ten years of service. Shhhh don’t tell anyone. I technically have six more months to go! aahahahaha)