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FHP 338 – Are Certain Exercises Bad?

FHP 338 – Are Certain Exercises Bad?

by | Sep 28, 2021 | podcast

If you look at comments on different exercise posts, you can honestly start to believe that EVERY move is bad for you and super dangerous. 

But I think too often we simply demonize moves over learning how to use them properly.

Don’t get me wrong, there is risk with every move we include. But honestly there is risk doing any movement in life. 

And it really isn’t that moves themselves are bad…it’s that we don’t know how to implement them properly based on our needs and goals.

Not every move will be right for you.

And if you use it when YOU shouldn’t? It may not result in a great outcome.

However, too often we end up injured from a move we SHOULD be including simply because we don’t understand how to create proper recruitment patterns to control it.

We also just get stuck going through the motions or trying to mimic proper form.

We aren’t conscious of what we feel working or how to tweak form to match our needs and goals and builds.

So I wanted to share some tips so you stop avoiding moves and demonizing moves when you actually need to learn how to control them to better avoid injury in every day life!

#1: Ask yourself, “What do I feel working?”

Often I think we don’t realize our own compensations and imbalances or we assess from only one perspective. We also try to mimic proper form, watching ourselves in the mirror.

And while you may look at your form in the mirror and “force” yourself to fit a mold, you may actually be perpetuating the issue by overusing muscles to do so.

So your form may LOOK correct while creating issues, overload and injury. 

It’s why we constantly need to assess “WHAT DO I FEEL WORKING?” During moves. This is the best way to make sure our recruitment patterns are correct. 

That our usage of moves is optimal.

And don’t think because you’re experienced your recruitment patterns are automatically right. Often the more experienced we are, the more we can cheat and create proper looking movements by overusing muscles that shouldn’t be used. 

Often the more we don’t realize how little injuries and such have built up and overload is occurring

So by asking yourself what you feel working, you can tweak moves to meet your needs and avoid the moves causing issues!

#2: Don’t force a movement when it doesn’t feel correct. Look for the “grey.”

If you don’t feel the correct muscles working, look for ways to tweak the moves. Too often we see form only as good and bad, instead of seeing all of the variations we can include to meet our needs and goals. 

It’s not that you want to avoid the move to start. 

Instead, adjust it. 

Try a more vertical shin angle in a lunge or a slight hip hinge if you have knee issues and can’t feel your glutes working.

It can even sometimes change how you CUE a move to yourself to get the correct muscles working.

Often it really does come down to how we implement moves. 

We have to be conscious that form is not a one size fits all type thing.

We not only all have different needs and goals but even different builds.

Long femurs and a short torso? You may not be as upright in your squat. And if you try to force that position? You may end up with lower back pain.

You could demonize the squat and avoid it OR you could tweak your form or the variation you use so you don’t end up with back pain and can control this amazing move!

#3: Regress to Progress.

Sometimes we can’t control a move and end up injured because we’ve advanced it faster than we should have. If it is too hard or too much, we may compensate to try to perform a move we aren’t ready for.

Our body wants to complete the task we ask it to do at any cost often.

So if you don’t feel the correct muscles working or you start to notice your form slipping, regress to progress.

Modifying moves so you can really learn to control them can help you build back stronger!

#4: Be ok NOT using a variation but try to tweak before you AVOID. 

And while I think too often we jump to avoiding and cutting out moves, we do have to recognize at times we may NEED to cut them out as we build up. Or we may need to use a different variation because it is simply BETTER for us and our needs and goals.

Struggle with back squats due to lower back pain? Maybe as you work to improve your mobility to perform these and strengthen your core, you do goblet squats because they help you brace and control the move.

Or maybe you can’t avoid knee pain with lunges so you don’t do front lunges for a bit but instead use the split squat to learn to control the move.

The point is, you can often TWEAK moves to get the benefits even as you may need to avoid specific variations! 

SUMMARY:

Don’t just jump to the conclusion a move is bad or that you should avoid it. Often we just need to learn how to better implement it.

Too often we actually don’t see the gym as a chance to learn to move better so we don’t get injured in every day life.

Learning to control movement patterns is key!

So use the gym as time to learn how to modify and master moves over simply avoiding them!

IT Band Pain?! Don’t Ignore THIS Muscle

IT Band Pain?! Don’t Ignore THIS Muscle

by | Sep 27, 2021 | Blog, Exercises, Foam Rolling, injury-featured, Pain Relief, Stretches

IT Band issues that just won’t fully seem to go away?

Frustrated that every time you seem to build up the mileage or start lifting heavy that old pain comes back and even starts to aggravate your hips and knees….maybe even your ANKLES?!

If you’ve been struggling with annoying IT Band issues, it’s time you paid attention to this hip flexor muscle…

The TFL or tensor fasciae latae.

Before I go over 3 moves you can include in your prehab routine to prevent the pain and overload, I want to discuss how the TFL can lead to IT Band problems.

So let’s break down what the TFL does…

The TFL contributes to hip abduction (lifting your leg out to the side), hip flexion (bringing your knee up toward your chest) and hip internal rotation (rotating your hip to turn your leg in toward your other leg).

At your pelvis it assists in anteriorly tilting you pelvis, which, if the muscle is tight, can lead to excessive arching of your lower back.

And at the knee it also contributes to tibial external rotation, which is what causes your foot to turn out.

This hip flexor muscle has the power to impact your lower leg because of the tension it creates through your IT Band.

And this is why it’s key we look beyond just the exact point of pain.

When our TFL becomes tight and overactive it can have a far reaching impact.

But most notably it often starts to compensate for an underactive and weak glute medius.

The glute medius is supposed to be our primary hip abductor.

HOWEVER, if the TFL becomes shortened and overactive, it may restrict our glute medius from firing effectively and efficiently and even try to carry more of the load than it should.

This is then what can create tension through the IT Band and accumulate leading to overload and injury.

So how can you tell if your TFL is taking over for your glute medius?

Have you ever done Mini Band Monster Walks or Lateral Raises and really felt your hips burning?

Like you end up rubbing the front outside of your upper thighs instead of the sides of your butt?

That may be because the TFL is trying to take over for your glute medius instead of allowing it to work as it should!

That’s why I wanted to share 3 mobility and stability exercises, and some key form cues to help you relax your TFL if it has become overactive and tight while better activating your glute medius so you can avoid IT Band aches and pains.

 

3 Moves To Help Prevent IT Band Issues:

Exercise #1: TFL Foam Rolling

It is key we first start with relaxing the overactive and tight muscle. Often otherwise we tend to keep performing improper recruitment patterns during the moves meant to make us better.

For instance during any glute medius abduction activation move, we still tend to let our TFL take over when it is overactive as that muscle does assist in abduction.

So doing all of the “right moves” ultimately doesn’t pay off the way we had hoped.

That’s why before you do activation, you want to foam and relax the TFL.

To roll out your TFL, a ball works best but you can use a roller if a ball applies too much pressure.

To find your TFL, lie on your back with your legs out straight and hands just in front of your hip bones under your pelvis, internally rotate your hip and feel that muscle contract.

You will want to lie on your side with the ball positioned there. Hold and breathe, lifting and lowering your leg as you hold to help the muscle relax and release itself.

Exercise #2: Wall Side Bend

This is a great way to stretch your TFL without even going down on the ground.

It is key when you do this move you engage your glute max to drive your hips into extension, even using a slight posterior pelvic tilt as you do.

Because the TFL can contribute to anterior pelvic tilt, by performing posterior pelvic tilt you are actually stretching the short and tight muscle.

To do the Wall Side Bend, stand with your side to the wall and place your forearm and elbow on the wall at about shoulder height or just below. You will then want to step your leg closet to the wall a foot or two from the wall.

Cross your outside foot in front of you toward the wall to help you balance as you then drop your hip toward the wall.

Do not rotate as you drop your inside hip toward the wall. Squeeze your glute and maintain that posterior pelvic tilt even to make sure you don’t lean forward or flex your hips.

Feel a stretch through your TFL and even IT band. Then relax out of the bend before driving your hip again toward the wall.

Exercise #3: Extended ROM Side Lateral Raise

The Clam is such a common move to use for glute medius activation but one that is so often done incorrectly ultimately perpetuating the issue instead of correcting it.

It is also not the move I like to start with because it is so easy for people to allow the TFL to take over, partly because of the hip flexion.

That’s why I love to use the Extended Side Lying Lateral Raise.

Not only does this move put your TFL under a slight stretch while working the glute medius through an extended range of motion, but it also allows you to work from a hip extended posture.

This can help you make sure you engage your glutes.

To do the Extended ROM Side Lateral Raise, lie on your side on a bench so that your bottom knee is bent and your bottom leg is close to the end.

Prop yourself up on your elbow and position yourself so that your top leg can hang down over the edge and your foot is just a few inches off the ground.

Keep that foot parallel to the ground or even turn your toe to slightly face the ground. This internal rotation of your lower leg can help if you tend to feel your TFL engage with lateral raises. Do not rotate open as you lift.

Then lift that top leg up and kick slightly back, feeling your glute medius, or the side of your butt, working to lift your leg.

By kicking slightly back and extending your hip, you’ll engage that glute max to further inhibit your TFL.

Lower that leg back down and repeat the move. You want to fully lower the leg to work through that extended range of motion

To advance the move when you’re ready, you can hold a plate weight on the outside of your top thigh, or wear ankle weights. But don’t make the move harder or progress if you feel your TFL taking over!

If you don’t have a bench, you can try a variation of this from a modified side plank position. Make sure if you do the side plank position to give you that extended range of motion, that you engage your glutes to keep your hips fully extended.

SUMMARY:

We have to remember that it’s all connected. And tension in one muscle can alter the way we engage and use other muscles resulting in overload and injury.

If you’ve been suffering with IT Band issues, try including these 3 moves as part of your warm up before your runs, rides or lower body lifting sessions.

Complete even just one round through, working for 45 seconds per move per side. Follow the order of foam rolling, stretching then activating for the best results!

If you need even more quick mobility routines?

Improve your mobility and stability with my Injury Prevention Pack!

 

FHP 337 – How Do You Stop The Spiral?

FHP 337 – How Do You Stop The Spiral?

by | Sep 21, 2021 | podcast

You know that downward spiral of negativity that can happen?

Where one bad thing happens, maybe even something minor, and then stuff just seems to be piling on.

And yes, while bad things are happening, you let your MINDSET only make things worse?

We let ourselves begin to spiral.

We begin to mentally tell ourselves…

“Life sucks.”

“I’m not good at anything.”

“I hate everything and it’s a horrible, no good, very bad day.”

We let our thoughts make things worse.

The question is though…How can we stop this spiral from happening?

I think we will always be works in progress, but I wanted to share some tips I feel like have helped me catch myself in the act of spiraling and stop it before I dig myself too deep a hole I then have to crawl out of.

So if you’ve found yourself going deeper and deeper into the negativity, try implementing these 3 tips.

#1: Recognize It. And Own It.

I think too often we don’t celebrate simply the fact that we’ve caught ourselves in the act of doing something.

But this is honestly the most key first step if we want to make a change.

You first have to recognize you’re doing something if you want to change it!

So if you’ve felt yourself beginning to spiral, give yourself a pat on the back for even first RECOGNIZING the fact.

Then OWN IT.

Recognize you are ultimately in control of your thoughts and actions.

No you can’t control events.

But you can take ownership of your own responses.

So begin to flip that script and change those thought patterns and reactions to what is going on!

#2: Flip The Script.

We do respond automatically to things.

We may have an initial emotional response or thought that drags us into that spiral.

But the second we recognize we are doing that, perpetuating the negativity? We need to switch those thoughts.

We need to focus on what we can do to move forward.

We need to FLIP THE SCRIPT and change how we talk to ourselves and view what is going on.

Everything can be seen as an obstacle or an opportunity….even the worst situations out there.

Is this always easy? OH HECK NO.

But it’s possible.

We just need to focus on pausing to give ourselves that perspective.

If you notice yourself talking to yourself in a negative way, change that script. Focus on framing things in a more positive way to get yourself moving forward.

#3: Control What You Can Control.

Owning your actions and flipping the script both come down to controlling what you can control.

No we can’t control so much of what happens in our life, but we can always choose to control our reactions to it.

Not necessarily our innate initial response BUT knowing we even have those responses, at some point we need to find a way to pause our brains and adjust.

We need to start to recognize our downward spiral and then begin to find things we CAN change.

We can control our perspective of events. We can control how we talk to ourselves.

We can say we are a failure because of something. Or we can say “Hey! At least now I know that doesn’t work!”

We can frame things in any way we choose. It’s why controlling what you can control and flipping that script is so key to stopping the spiral and even helping you climb out of that negativity!

#4: Realize You’re Not Alone.

I know it can often seem like we’re the only one things are happening to. That it is worse or harder for us.

But everyone goes through their own struggles that at times feel insurmountable.

And I think recognizing we can reach out to others, and that they will in some way understand, is key.

This is honestly a huge part of controlling what we can control.

You CAN control the support you have to move forward!

Because feeling alone almost makes things worse.

But you aren’t alone.

And then we have to remember…

“Tough times don’t last, tough people do.”

Often we ultimately drag out our own suffering by not following these tips and allowing ourselves to spiral further.

So if you’ve found yourself falling into this trap, recognize it. Own it. Flip how you’re talking to yourself, maybe even reaching out for help. Find ways to change that perspective and control what you can control!

And sometimes we need that outside perspective to help us see the opportunities in the obstacles…

At those times, coaching can be key!

–> LEARN MORE about my 1:1 Online Coaching

#1 Fat Loss Tip That Changed My Life

#1 Fat Loss Tip That Changed My Life

by | Sep 20, 2021 | Blog, Diet

The simplest solution is often the right one.

Now note, simple doesn’t mean easy because change requires change.

And anything we haven’t currently been doing is going to feel weird and awkward and uncomfortable.

It’s going to be “hard” to some extent.

Often there is also a learning curve to get everything dialed in even when the solution is those boring basics.

So while something may be simple it may not come naturally to you and you may need to work at it and embrace some new habits to truly create the sustainable change.

I mention this because my number one tip, my body recomposition secret is one of those oh so boring basics that no one wants to do…

If you want to lose fat while retaining and even building lean muscle, you need to TRACK MACROS.

And I honestly rebelled against this solution for YEARS.

I HATED the idea of tracking.

That’s why I want to share the 4 tips that helped me embrace the simple solution that made all the difference in my results.

But before I dive into 4 tips to help you get started tracking macros for body recomposition I want to discuss the LIE I often hear spread around….

The lie that you don’t need to track macros to lose fat and gain muscle.

Yes it would be amazing if we could all just know the correct portions and only eat to fuel our body.

But that’s not the relationship most of us have with food.

Food is so much more than just fuel and that isn’t a bad thing.

It does however often mean we need to re-learn what proper portions are.

I know some of you may now be thinking, “But tracking is soooo restrictive and I could never do that forever.”

But tracking isn’t restrictive. The only thing judging your nutrition is YOU.

Tracking is a learning tool to better understand how to fuel your body.

It isn’t telling you to cut anything out.

And it may even help eat MORE instead of slashing your calories super low in an attempt to get results faster.

It’s also a way you can find a balance where you DON’T have to restrict any specific foods and CAN eat the things you love.

Tracking is a way to educate yourself about how different foods impact YOU and YOUR results.

So anyone telling you that you don’t have to track?

They just honestly don’t want to have to deal with teaching you because they know it’s not a fun thing to do.

It’s tedious. And boring. And confusing to start.

It’s HARD and we all want that quick fix.

However it’s also the SIMPLE answer as to what to do if you want the best body recomposition results as efficiently as possible.

It’s the best way to retain and even build lean muscle as you lose fat.

It’s the best way to know what is and isn’t working so you can make small tweaks as you go.

Also…so often those people claiming you don’t have to track?

Well they often ultimately just tell you to track in some hyped up way.

The simple fact is…Tracking is the tool to a better understanding of your nutrition.

Not only does one size not fit all but our needs and goals change over time.

While we’re ultimately looking to adjust our nutrition and make those changes a lifestyle, we have to recognize that our lifestyle is constantly evolving so why wouldn’t our diet change as well?

Only when you truly understand the foundation of nutrition can you adjust your intake to meet your ever changing needs and goals.

So if you want to achieve amazing body recomposition results and sustain those results long-term?

It’s time to suck it up and learn how to track your macros.

Here are 4 Tips To Help You Start Tracking Macros:

These tips are ones that help me finally accept the fact that I had to track and have helped my clients embrace counting macros even when they’ve been overwhelmed by the process in the past.

Because we have to remember that the simple solution isn’t always the EASIEST one.

Tip #1: Just Start By Tracking Your Current Diet

There is a big push in the dieting industry to “eat clean” and cut out all processed foods from your diet.

And while this is great in theory, it’s unrealistic long-term for most of us in practice.

I give you a huge round of applause if you never want ice cream or cookies or pizza or anything not 100% meant to better your health.

But as a person who WANTS and ENJOYS those things, I know long-term I’ll never cut them out.

And trying to only backfires.

I ultimately feel deprived and revert back to old habits.

It’s why I personally would rather find a true balance so I can eat healthier overall.

It’s why when I work with my clients the first step in learning to track is simply to log what they are currently doing.

No cutting anything out.

No restricting specific foods.

Just an honest picture of our current lifestyle so we can then make small changes based on what is natural to us.

Too often when we first start to make changes, we cut out the foods we love the most because they are often also the ones we know are the “worst” for us.

And this is often why the changes are short lived.

Instead take a different approach this time if you want to achieve the body recomposition results you’ve always dreamed up.

First just learn how to track.

Get that true picture of what you’re currently doing.

Even learn how to enter recipes and save meals so tracking becomes quicker and easier as you DO start to tweak things.

Then focus on small changes you can easily maintain once the motivation and initial willpower wears off.

Pick one thing to adjust. Pick even the EASIEST thing to cut out or add in.

Small changes add up to sustainable habits.

Tip #2: Learn Your Triggers And Plan Around Foods You Love

So many people want to push their personal version of a healthy lifestyle on us.

But we each enjoy different foods and different eating habits and schedules.

We need to create a healthier version or our personal lifestyle and that doesn’t happen by restricting all of the foods we love.

It comes from striking a balance – a balance where we include some of the not so healthy treats we enjoy but also healthier variations of foods that hit our macros.

It’s all about finding the balance between eating according to our aesthetic goals while fueling to feel our best while enjoying life!

For me, that means including dessert every single day.

And even planning in that thing I want FIRST to strike a balance with other meals.

But it also means knowing the desserts I can eat in moderation and the things I know I won’t have just one of.

Like ice cream. If you think a pint is a single serving, it may be best to not have that in your fridge until you plan to enjoy the whole thing.

It may be better to find a swap like yogurt and granola with chocolate chips, or even a lower calorie ice cream like Halo Top, that satisfies your sweet tooth but allows you to still eat according to your goals.

We each have to know our “triggers.” Are there foods you can’t eat in moderation? That once you start you won’t stop?

Once you know those foods you can either choose to plan them in when you want or even find find healthier alternatives that satisfy your cravings BUT that may be easier to work your macros around.

All about finding that balance so we don’t feel restricted, but embracing that we don’t need to cut out the foods we love and probably SHOULDN’T if we want to be able to stay consistent with our nutrition long term.

Tip #3: Increase Protein First

Strictly talking about body recomposition…protein is what matters MOST.

I’ve heard people say you can’t lose fat and gain muscle at the same time.

But this isn’t entirely true.

It’s just why we can’t avoid tracking macros and need to focus first on increasing protein in our diet.

A higher protein diet is especially key when in a deficit to help us preserve and build lean muscle as we lose fat.

Maintaining muscle mass not only helps you look leaner as you lose fat but it also keeps your metabolic rate higher to make the whole body recomposition process easier.

Not to mention it helps all of your hard work in the gym truly pay off.

Even if you DO eat in a surplus, a higher protein diet has been shown to actually help prevent unwanted fat gain, which can give us a bit more “wiggle room” on our exact calorie intake.

And, as we get older, it’s even more key we emphasize increasing our protein intake because we become less able to utilize protein as efficiently and effectively.

Now I also realize this is the part many of us struggle with most and find the most overwhelming to change.

But focus again on those small adjustments to your current lifestyle.

Add one more ounce of shrimp or chicken or tofu or tempeh to your salad or tacos or casserole

Swap in greek yogurt for your regular yogurt.

Add in edamame or quinoa to your usual stir fry.

Try hardboiled eggs as a quick grab and go snack.

And while supplements should be supplemental, we can find things that also help us create sustainable habits when we are busy or on the go.

Try even whey protein in your overnight oats or even collagen in your coffee.

But think about how you can even make one small change to a meal to create a small increase and build off of that over time!

Tip #4: Weigh And Measure EVERYTHING. Yup…It’s Annoying

Weighing and measuring everything is tedious, boring, annoying…insert really any adjective to give yourself an excuse not to do it.

Let’s face it…it’s not fun.

But if you don’t weigh and measure everything, you don’t have an accurate picture of your portions.

And trust me, portions become easily distorted.

One tablespoon of peanut butter gets waaaay bigger when you simply want it!

Little bites can add up more quickly not only over the day, but also over the week.

They can dramatically impact the macros we are actually hitting each day not to mention our overall calorie intake for the week.

So often I see people claiming “tracking doesn’t work” when really they aren’t logging a good portion of what they’re consuming.

They aren’t giving themselves a clear picture of their fueling to then make accurate adjustments.

What we measure, we can manage!

So while it may be annoying, it’s truly the simplest way to really understand the portions you are consuming.

Remember simple isn’t always easy!

But the more you do it to start, the more you’ll learn what you need to be able to carry on the habits long term!

SUMMARY:

Tracking macros is a change many of us want to rebel against to start, but if you want the best body recomposition results as fast as possible, it is the simple answer.

Stop trying to search for a way to avoid doing something hard and instead embrace the learning process so you can create a sustainable healthier version of your personal lifestyle while feeling and looking your best.

Ready to FINALLY see the results you’ve always wanted and learn how to maintain those results LONG-TERM?

Check out my RS Formula!

–> The 3-Part RS Formula To Achieve LASTING Results

The Piriformis Muscle – A Real Pain In The BUTT

The Piriformis Muscle – A Real Pain In The BUTT

by | Sep 15, 2021 | Blog, Exercises, Foam Rolling, injury-featured, Pain Relief, Stretches

Issues with this muscle can be a real pain in the butt…(yeaaaa….bad joke)

I’m taking about the piriformis muscle.

This muscle can not only literally become a pain in the butt but it can also irritate the sciatic nerve leading to pain and irritation all down your leg.

And issues with this muscle can not only arise because of overuse during exercise but even honestly often simply because we’re spending too much time seated.

The first step in preventing and alleviating piriformis aches and pains is understanding what this muscle even does and it’s location.

What Does The Piriformis Do?

The piriformis muscle is a primary hip external rotator and helps with horizontal abduction of the hip when it is flexed to 90 degrees. It also helps stabilize your SI Joint. And can even potentially act as a weak hip extensor if the glute max is underactive.

This muscle becoming short and overactive can not only lead to piriformis syndrome and sciatic nerve compression but also hip and SI Joint issues not to mention lower back and even knee aches and pains.

However, this muscle can ALSO lead to sciatic nerve compression if it becomes lengthened, which creates the interesting question of…

To stretch or not to stretch?

But before I dive into whether or not to stretch this muscle and 3 key prehab moves to include to prevent and alleviate piriformis issues, I do just want to address one thing…

Are Sciatic Pain And Piriformis Issues The Same Thing?

While yes the piriformis muscle can compress or irritate the sciatic nerve and lead to sciatic nerve pain, and this is often what is termed piriformis syndrome, you can have piriformis issues that do not lead to sciatic nerve issues and you can have sciatic nerve compression NOT caused by the piriformis.

I think it’s key we note that sciatic nerve pain doesn’t always mean the piriformis muscle is the problem.

So if you have sciatic nerve pain, it is key you do address the culprit of the irritation or sources of the compression to address your specific mobility restrictions and overactive muscles.

You do want to determine if your compression is coming from your lower back or piriformis or even ankle mobility restrictions leading to compression at another point in your leg!

But if you have determined that the piriformis muscle is the issue, the question now is…..

Should I Stretch It?

The annoying answer is…IT DEPENDS!

Often when muscles become overactive and need to be relaxed and released to alleviate the issues, the muscles become shortened.

This means that you want to foam roll AND stretch the muscle before activating the muscle it is compensating for.

When it comes to our piriformis, when it is shortened and overactive we want to foam roll and stretch it while activating our glute max and our glute medius.

However, the piriformis muscle can also irritate the sciatic nerve when it becomes LENGTHENED.

And, in this case, stretching the muscle may provide even temporary relief but also PERPETUATE the problem.

So getting assessed to determine your exact imbalances and mobility restrictions is always key, but these 3 moves are a great place to start to not only relax an overactive piriformis whether it is shortened or lengthened while activating those underactive glute muscles!

So what are the 3 prehab moves you should be including?

3 Moves To Do To Help:

#1: Piriformis Foam Rolling

To relax and release the piriformis when it is overactive, foam rolling is a key first step. This can help decrease the tension this muscle is even applying to the sciatic nerve.

A ball works best to really apply more pressure, but you can use a roller especially starting out if you can’t relax against the ball. 

To do Piriformis Foam Rolling, find the spot where the top of your back jean pocket would be.

You can then cross the ankle of that leg over the other knee as you lean into that side

When you find a tight spot, hold there and breathe. If you can’t relax as you hold, use a larger or softer ball or even the roller.

You may even find it helpful to lift and lower the leg as you hold to help the muscle relax and release itself.

Or, if more comfortable, you can even relax back onto your forearms as you hold.

#2: Bench Rotational Half Kneeling Hip Stretch

Hip mobility restrictions and even a lack of spinal mobility can often perpetuate piriformis issues.

And also because of the Piriformis’s impact on the SI joint, this Bench Rotational Half Kneeling Hip Stretch can be a key move to include in your prehab work.

To do the Bench Rotational Half Kneeling Hip Stretch, set up placing the top of your back foot on a bench and move to half kneeling on the ground. Make sure you’re not right on your knee back but actually rocked toward your thigh.

Move your front foot out so that knee is bent to about 90 degrees while allowing you to extend that back hip using your glute.

Place your opposite hand from your front foot down on the ground at your instep.

Squeeze your back glute to drive that hip into extension and place your other hand behind your head.

Rotate to bring that elbow back toward your elbow of your arm on the ground. You’re twisting away from that front leg and focusing on rotating through your spine.

The rotate that elbow up toward the ceiling, twisting toward your front leg.

Make sure to squeeze that back glute as you do and do NOT rock out on that front foot to create space.

Rotate open toward that leg then twist back toward that starting position.

You should feel that back hip and quad stretching and even a stretch in the outside of that hip and glute of your front leg.

You’ll also feel this through your spine, especially your thoracic spine.

Move slowly and make sure you don’t just flap your arm!

To modify you can do more of a Spiderman lunge variation with your hand on a bench or incline as you twist!

#3: Wall Side Lying Mini Band Lateral Raise

Your piriformis can become overworked because your glute max and medius are underactive, not only on that same side but even on your opposite side.

That’s why unilateral activation work can become so key.

And because your piriformis assists with horizontal abduction when your hip is flexed to 90 degrees, it can be key to work on activating your glute medius while your hip is extended.

That’s why this Wall Side Lying Mini Band Lateral Raise is such an amazing move to include.

This move works on hip extension to engage your glute max while also working to improve your hips stability and glute medius activation.

To do this exercise, place a mini band around your thighs above your knees. Start light and focus on that control and mind-body connection to really feel your glutes working.

You can bend that bottom leg to help you stabilize and set up lying on your side with your back to the wall. You want to set up a few inches out from the wall so you can kick back slightly into the wall.

Lift your top leg up a few inches off your bottom leg and make sure you do NOT rotate that toe open. You do not want to externally rotate your hip or you’ll engage that piriformis more.

Feel the side of your butt engage as you lift just a bit to create tension through the band. Then drive your heel back into the wall.

From this position, slide your heel up the wall abducting your leg. Perform this lateral raise but do not rotate your hip open to raise up higher.

Lift up and then, keeping tension back into the wall, slowly slide the leg down. Do not lower completely down and lose tension on the band. You want your glute working the entire time.

Focus on feeling your glute medius lifting against the band as you feel your glute max working as you drive your heel back into the wall extending your hip.

SUMMARY:

If you’ve been suffering from piriformis issues, get on that prehab work! Start addressing this overactive muscle while activating those underactive glutes.

Even start with just 45 seconds per move per side for a quick mobility series.

For the complete prehab process to address aches and pains from head to toe, check out my Injury Prevention Bundle:

–> The Injury Prevent Pack