Archives

Lower back pain?

figure-37266_1280

If you are like many people in this world with lower back pain then I have some good stretches for you! Did you know that lower back pain is due to many things and one being tight hamstrings? That is what I am going to focus on today.

How to stretch your hamstrings:

1. Jill Tomich  suggest to use a tennis Ball and stand on it. Start on the ball of your foot with the tennis ball for about 30 seconds, move the ball 1.5″ down for up to 30 seconds, keep moving the ball down your foot. Then bring it back up to the inside of your foot. Heck do this one while you are doing the dishes! Click here and scroll down to Stretches.

2. Kelly Starrett suggest to use a Lacrosse ball sit on it right off of your sit bone and move your torso back and forth like you were doing a dead lift. Do this one while your at home watching your favorite show on TV! Click here and scroll down to Stretches.

3. Got Function has another stretch that is pretty darn simple.  Use a door way! I set my timer for 2 minutes for each stretch. It is very relaxing and it works! Do this one too while you are watching TV or scrolling through Facebook! Click here and scroll down to Stretches

4. Again, Kelly Starrett has a simple way to reduce back pain. Again, it is related to your hamstrings. You just have to watch, he explains it much better ….hehehe…. Click here and scroll down to Stretches.

5. Here is a bunch of free u-tubes from Kelly Starrett! MobilityWOD is the ultimate guide to resolving pain, preventing injury, and optimizing athletic performance. Humans have been evolving for 2.5 million years and the human body is extraordinarily engineered. While people are born with this incredible machine, they aren’t born with the right software to run that machineClick here and scroll down to Stretches.

Until next….stretch those hammies!

 

This entry was posted on April 18, 2015, in Stretching.

Shoulder stretch

cat-215294_1280 A little sore anyone? From working on ring dips constantly and muscle up progressions I get sore in my shoulders. Here is an awesome Mobility Wod stretch to loosen your shoulders up!

Click here for a shoulder Mobility Wod stretch!

Until next time….understand stretching is very important!

This entry was posted on February 15, 2015, in Stretching.

How to reduce soreness

cartoon-313633_1280

For some reason, I have had some questions lately about soreness and recovery 🙂 Well do I have the answer for you:)

Here are my recommendations to reduce soreness:

1- Drink water– duh!!! Of course you should always drink your Perfect water🙂  Trace minerals and electrolytes are infused back in and enhanced with oxygen for water that would make Mother Nature jealous – and make your body happy.

2.Eat a proper diet– Protein has amino acids. You need amino acids to gain muscle mass and to reduce stress on your body. Good carbs like yams will reduce stress on your muscles too. Good fats like olive oil will give you the energy you need to get through your work out. Check out my blog about The Zone Diet or Block dieting. You will get a lot of helpful information:)

3. Get plenty of sleep-When you are sleeping your muscles are really working but in a good way. They are repairing and getting ready for the next work out. Plenty meaning at least 8 hours!!

4. Stretch after your workout– This is when your muscles are all warmed up:) When your muscles are warm they have the ability to be “awake” and can stretch easier and thus improve flexibility which in turn will then decrease soreness.

5- Double X vitamins– With the 12 essential vitamins, 10 essential minerals, and 20 plant concentrates for superior antioxidant your soreness will be reduced tremendously!  It was shown to improve blood nutrient levels to provide your cells with the energy they need to support a healthy heart, brain, eyes, skin, bones, and immune system. Nutrilite is the only global vitamin and mineral brand to grow, harvest and process plant on our own organic farms with organic farms surrounding it so no chemicals will drain onto the plants. This is a no brainier peeps:)

6. Ocean Essentials – Fish oil is an anti-inflammatory that will enhance recovery from intense training.

7. Caffeine-NUTRILITE Rhodiola 110 also boasts natural caffeine from green tea extract that, combined with rhodiola rosea, may help promote more vigorous workouts.

8. xs Energy drink– Strawberry xs in particular. It has Essentra® (Clinically proven to enhance cognitive function), WellTrim® (patent power of African mango seed extract that fights stress and promote healthy appetite). All this leads to:

– adapt to stress (your body goes through a lot of stress when working out)

-feel full (bonus)

-Deliver mental clarity (able to focus on the task at hand in the gym)

-Ignite the burn (who doesn’t want to burn fat when working out)

-Propietary blend of herbs, vitamins, key amino acids, and folic acids

– Taurine- Improves enegry metabolism, reduce stress, aids cardio vascular function. It also improves the water content in muscle fibers, reducing muscle damage.

These are just SOME ways of reducing soreness that I have found to be helpful to me personally and to my clients!

Until next time…reduce those sore muscles

 

This entry was posted on February 2, 2015, in Stretching.

Mobility makes you mobile

animals-59796_1280

Let’s talk a little about mobility. Mobility is the ability to move or be moved freely. A lot of athletes put this on the back burner because they have “no time” do deal with mobility stretches. Well, my friends, I have news for you…you need to MAKE time because sooner or later you are going to be forced to make that time because you are injured. The famous Kelly Starrett with mobilitywod.com suggest that to make an impact you should hold each stretch for 2 minutes. I agree with that, but I also feel that even if you have just 5 minutes then take that opportunity to stretch. It’s not going to hurt you it will only help you!

Shoulders:I have most trouble with my shoulders. This u-tube video shows some really good mobility stretches for the shoulders. Remember that if your shoulder hurts (or any other part of your body for that matter) it’s not just your shoulder in which to focus. For example, I learned that the particular muscle of my shoulder that always hurts I need to stretch other muscles that connect with that muscle.

Lower back:Another example, if you have lower back issues take a lacrosse ball and sit on it with one cheek and roll out your buttocks for 2 minutes.  Switch to your other cheek and roll out that buttocks for 2 more minutes. Take a look at this u-tube video for more guidance.

Hamstrings: Another stretch that I do often is a hamstring stretch which also helps with my lower back. Click on this u-tube video for more details.

The above would take me about 15 -20 minutes. It has been well worth the time! Do the stretches while watching your favorite show, the news or instead of sitting on Facebook (I’m guilty of that one) do stretches for 15 minutes of that time:) You will make it work if you really want it to happen:)

Mobility is very important to an athlete’s success. Please don’t push it to the side. First just take 5 minutes at the end of your work out or before you go to bed. Choose the one most area that could use some love and give it the attention it needs.

Until next time…think of your body as a machine that needs a lot of healthy parts to make it run correctly…

This entry was posted on November 8, 2014, in Stretching.

Stretching anyone…

Get up and stretch! 

Ever get sore after a work out? This girl sure does! There could be many reasons behind this from not enough water, not the right nutrients, not stretching etc. Maybe this website will help you. Mobilitywod.com. There is also an app for this site. This one is one of my favorites episodes. I do this every day I go into the gym for I have really tight chest and shoulder muscles. Looks like some of the mobility wod episodes you have to pay for 😦 However, if you u-tube Kelly Starrett you will  find a lot of his episodes for free. This one has to do with more shoulders and this one is another favorite of mine (do you believe me now that I have tight shoulders). HOWEVER, as Kelly has mentioned in other mobility wod episodes, the shoulder muscle is not just your shoulder but a lot of other muscles such as your biceps and chest as well. Check out these websites! 

Until next time…keep at those August goals..you wouldn’t want September to roll around and wished you would have done some stretching!!!