Exercise of the week

flex-021Exercise of the week is back and I will do my best to update this as
frequently as possible from here on. This week’s exercise of the week
is a flexibility exercise that can be useful to most people. This
exercise stretches the psoas or hip flexors. Most people’s daily
routine can be very taxing on the hip flexors which in turn can cause
tightness in the lower back. Stretching the hip flexors will not only
work on the hip but will also alleviate some of the tension in the
lower back. This stretch should be done in three steps.

Starting position: start by kneeling on one knee on a soft surface.

Step 1: fall forward on the hip that’s kneeling by extending the leg.
You should feel a stretch from the hip going down the leg. (Pictured)

Step 2: raise the arm on the same side as the knee on the ground. Pull
the arm directly behind you. The stretch should be more intense.

Step 3: with the same arm in the air, reach across to the opposite
side. You should feel the stretch even more intensly.

After step three, hold the stretch for about 20 seconds and do the
same on the other side.  Make sure to complete each step separately as
it’s the most effective way to get the stretch.

Exercise of the Week #1 (Side Bridge)

Description- The following exercise is a personal favorite of mine. It’s the Side Bridge. This exercise is great for a number of reasons. It is a tremendous core exercise as it strengthens the obliques. According to studies, the side bridge gets the highest level of activation in the obliques.

Muscles Worked- Internal and External Obliques are the prime movers with the lower back muscles as well as the rectus abdominus and TVA assisting with stabilization.

Starting Position- Lay on one side with your feet, hips and elbow in line and touching the ground. Feet can be positioned one on top of the other or the top leg behind the bottom one. Body should be straight with the shoulder flexed at 90 degrees.

Execution- One repetition is completed when you lift your hips off of the ground with your elbow and feet still touching the ground.

Tips- This can be done for repetitions or isometrically (held for a period of time).  If this is too hard, you can bend the knees and lift up from your knees instead of your feet.

Side Bridge

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