RECOVERY TIPS POST WORK OUT- TIGHT LOWER BACK/ SORE BACK OF LEGS
Need some recovery tips post work out for a sore or tight lower back? These can be a debilitating nightmare if not properly dealt with. Before seeking professional help, try these few Foam Rolling techniques to help relief symptoms of LBP (Lower Back Pain). These techniques can also be used relieve general soreness of surrounding muscle groups (Hamstrings, Gluteals, Hips) and increase ROM (Range of Motion) through relative movement patterns.
SORE KNEES/ CREAKY HIPS
There can be many different reasons why your hips are tight and cranky or your knees creak when you squat. However, excessive running, weak Quadriceps or general dysfunction of the Hip/ Gluteal muscles are common cause of these complaints. If not managed correctly, these issues can progress into something more sinister. These two Foam Rolling moves are a great way to increase movement and manage soreness/ pain.
TIGHT UPPER BACK/ LACK OF SHOULDER MOBILITY
If you’re like most people, you suffer from some form of dysfunction of the upper back/ shoulders/ neck. To improve shoulder mobility and increase overhead strength (Pressing, Rack Holds, Snatches etc.) try these incredibly ‘fun’ Foam Roller releases.
TIGHT ANKLES/ ‘CRAMPING’ CALVES
Ankle mobility and tight Calves is a very common issue but is often over looked. Seeing as our feet take us everywhere we need to go, it’s important we make sure there well looked after. So whether you’re trying to ‘load up’ on your Goblet Squat or just get some relief at night this one exercise with help minimise any pain and improve the function of your whole body from the ground up.
BEDTIME ‘RELAXATION’ ROUTINE
Often when it’s time to sleep, our mind is racing and if this is you, you’ll understand how devastating a disruptive night’s sleep can be. It’s important to have a full proof plan to get you into bring about those heavy eyes and help you slip into a deep sleep.
We’ve thought about this and designed a Bedtime ‘Relaxation’ Routine, full of Yoga based techniques, to help you build a better relationship with sleep. Implement these strategies into your lifestyle to help you rest, recover and tackle each new day head on. Each pose/ position is designed to allow maximum release and relaxation whilst taking advantage of the benefits of a deep, static stretch. Try and hold each pose for 10 deep breathes, focusing on breathing through your nose and out through mouth. By deep, we mean anywhere between 5-10 seconds.
Try not to force any of these poses or breathing techniques.
*Don’t stress too much if a certain pose is too uncomfortable, just move on to
the next one.