Intro It seems like everyone is talking about glute activation and building a "ghetto booty" in the exercise world to help with lower back pain. Whilst glute activation is important. It's far more important to have proper glute endurance. Your Glutes are super important for helping you flourish. And if you've ever been told your glutes don't work (I'm pretty sure if you
Is Hip Mobility Holding You Back? In order to get into a good squat position you need hip mobility. For a box squat squat or squat to parallel (Thigh parallel to the ground) you need at least 90* of hip flex. If you want to do a full squat with your ass to the grass, you will need even more (110-130*). A simple
Intro: If the eyes are the window to your soul the feet are the window to your brain. There are 3 things that control our balance (proprioception). The eyes, the brain and the feet. Did you know your feet have up to 200,000 nerve receptors? Which is second only to your hands. Whenever you get sore feet, the pain receptors in your feet
Squat Mobility vs Squat Stability Is your squat feeling funky? Fix your squat by either working on your mobility or stability. If you're not sure whether it's a mobility or a stability issue read on. This is the first blog article in a series of 4 to help you fix your squat. It will help you diagnose what is the main limiting factor
Intro: The Deadlift is widely considered the king of all exercises. Whether you realise it or not, you are doing hundreds of deadlifts every week. Any time you pick your bub, bend over to grab the dog, or grab a plate from the bottom draw you are (should be) doing a deadlift. This is all before you head to gym and your trainer/program
Intro: Foam roller exercises have become such a staple in almost every gym and home of any physically active person. But don't let them sit around collecting dust. They are typically used for myo-fascial release, before or after a workout. Foam rolling is a simple way of releasing off any tight muscles and empowers you to keep on top of any aches of
Intro: What if I told you there was a magical cure for ALL lower back pain issues? Let me introduce to you the Jefferson Curl. Sequential spinal flexion with and emphasis on moving each single spinal segment individually until the hands are below foot level. Roll down one vertebrae at a time like a string of pearls. Progress load slowly. Some have suggested every 12
Intro: Is your Big Toe working as well as it could/should? If you wear rigid shoes such as steel capped boots, or thongs, odds are they/it isn’t. Heavy squats with your feet externally rotated and knee valgus (inwards) collapse through the knee also lead to big toe dysfunction (and pain). Another tell tale sign your sore back might be coming from your big
Tight Hip Flexors and Back Pain Tight hip flexors can seem like they are holding you back in your lifts, but not the way you think. We all have “tight” hip flexors in this day and age. Partly because you spend all day sitting at a desk. Partly because you think a good core work out revolves around ab crunches, reverse crunches or
Intro: Do you struggle to get out of bed in the morning? Or to get into the gym for an early morning class? It may not be all in the head. The mind may be willing but the body says NO. Have you ever asked yourself " am I overtraining"? Neural tension testing is a great way to know when to rest and
