There is always a time when you can’t get to the gym, or don’t have the hour or two to get there do the workout and get home. If you haven’t set your own home gym up, there is still a lot you can do. You won’t get you the gains that you will get from going to the gym, lifting weights and completing your full program, but they certainly aren’t easy, and will at least help you maintain your work, and take no time at all…which means no excuses.
As a general rule, when working, lifting and exercising we are stressing the same muscles and movements. This repeat stress can lead to overworked muscles and consequently tightness and trigger points. I don’t need to go through this again though, it’s all covered in Part 1. The lower body has many common trigger points. Most […]
Feeling sore, tight and fatigued? You’ve stretched until the cows came home but you really don’t feel any better. You’ve deloaded, done your recovery session, even taken a hot bath. You know what you need is some deep, hard, painful soft tissue work. Oh how nice a massage would be right now. The problem is not all of us have the time or the money to invest in some good soft tissue work. Want a cheap yet extremely effective way to get rid of your aches and pains? Go out to your backyard and steal your dogs tennis ball…with a little understanding and application, this little baby is going to become your new best friend.
Tight Hip Flexors can be a big problem, and so easy to get. In a previous post, Pain At The Desk, we saw how sitting down affects your hip flexors. I know when I sit at the computer too long, I tighten up very quickly, and after a long flight from Down Under to Europe I’m as tight as a drum. The ‘Hip Flexors’ are a group of muscles that, well, flex the hip. There are quite a few muscles that actually flex the hip, but two that are specifically referred to as hip flexors. The Illiopsoas group consists of the Psoas and the Iliacus.
I have a history of knee issues and about a year and a half ago underwent a small surgery to clean out the joint. After a lot of hard work and testing, I am now basically pain free. I had to eliminate and modify exercises and implement a lot of different strategies to get here. […]
There is a lot of conflicting information and ideas in the nutrition world and things are constantly changing. We live in a time where the best practitioners in the world can share their knowledge online and have it tried and tested by a very large number of people. The science of nutrition is developing, and […]
Shoulder pain can creep up on you. Bad posture, heavy overhead lifting or repetitive movements can wreak havoc on this highly mobile joint. Over time, simple muscle soreness can turn into chronic pain. Without proper care, a sore shoulder can turn into an injury. This can all be avoided. Stop stretching, grab your tennis ball and […]
This is a guest post from my mate Eric. Eric is a Denver based Strength Coach who owns and operates Bach Performance. He coaches busy professionals, athletes, and determined clients during the day and slays impractical lifestyles and body fat at night. You can say g’day to him on Facebook and Google Plus. Let’s get […]
There is a really big chance you are doing this stretch wrong. Not only will it be ineffective, but you might be hurting your back in the process. Follow these steps to make sure you get the static hip flexor stretch right. Get on the floor with one leg up in front of the other. […]
Having a great core means having glutes that function. Not only will they look great, they are super functional. These are my four favorite at home bum exercises. You will ward of many different pain problems, run faster, jumper higher and keep your lower back safe from wear and tear. The squat, couch hip thrust, […]
This is one of the biggest debates in fitness. Should you static stretch? Will it decrease your performance? Does it cause injury? Some research has been done with varying conclusions. Taking an evidence based approach to fitness is very important, but even more so is ensuring you look after the individual. Does Static Stretching Decrease […]
Got tight feet? Have sore calf muscles and a generally tight posterior chain? Watch the video below and give it a try. In this article I speak about how your feet are connected to everything. Have tight fascia and you are probably going to be predisposed to a few painful syndromes. This video shows you […]
Getting started is easy, staying motivated is hard. Fat loss, building muscle, getting stronger and looking better take time. You need to be patient and keep motivated over an extended period of time if you want to reach your ultimate goal. Here are 10 tips that will help you stay motivated and get better results […]
The fitness industry is chock full of people giving false information that makes you less effective and in some cases can even harm you. It pains me to see mistakes made over and over and to see people with amazing motivation and a willingness to change end up with terrible results and quitting because of […]