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4 Tips To Fix TIGHT Hamstrings (Stop JUST Stretching!)

4 Tips To Fix TIGHT Hamstrings (Stop JUST Stretching!)

by | May 23, 2023 | Blog, Exercises, Functional Fitness, Pain Relief, Stretches

Can’t touch your toes?

Hamstrings always feel tight?

STRETCHING Alone isn’t the answer!

In this video I want to share why stretching your hamstrings more may actually be perpetuating the issues and what you should be doing instead.

Now I’m not saying stretching is bad, BUT just because a muscle feels tight doesn’t mean that stretching is the answer.

In the case of our hamstrings, we have to understand why they are tight to realize why stretching is often making matters worse.

Our hamstrings can often become tight because they are actually already OVERSTRETCHED or even compensating for weak or underactive glutes.

This often happens because our hip flexors become tight and overactive or even our ankle mobility is lacking.

This shortening of our hip flexors can lead to excessive anterior pelvic tilt or a change in our posture that can lead to our hamstrings becoming overstretched.

And with this change in our posture, often our glutes don’t function as they should.

So then when we stretch our hamstrings, we may get temporary relief but we aren’t actually addressing the problem.

So what should you do instead?

These 4 steps can help us improve our hamstring flexibility by actually addressing the true mobility and stability issues!

First…Foam Roll Your Hamstrings.

If you always feel your hamstrings during any glute exercises they may be synergistically dominant and working instead of letting your glutes be the prime mover. 

Part of this happens because of our mind-body connection. We have that recruitment pattern ingrained which means our mind asks our hamstrings to work FIRST over using our glutes the way we should.

By first foam rolling your hamstrings, you can relax this muscle to better allow yourself to recruit your glutes. This is a great way to release the muscle WITHOUT stretching.

To roll out your hamstrings a ball on a bench works best. 

Sit on the ball with it under the back of your leg. Find a tight spot anywhere down your hamstring and hold on it. Lift your leg out in front of you to tense and relax the muscle.

Do this about 5 times and move to another spot. Focus on a few different tight areas before switching sides.

If you’re doing this for the first time, it’s not bad to roll along under your butt and then down toward your knee, even moving from the outside of your leg toward your inner thigh to find what’s tight for you!

Next…Stretch Your Hip Flexors And Ankles.

Part of that perpetual hamstring tightness might be a lack of mobility at our hips or ankles. 

This immobility leads to improper posture in everyday life, making our hamstrings feel like they’re constantly tight. 

That’s why you want to include this side lying hip and quad stretch in your routine to stretch out those tight hip flexors as well as the bear squat to foot stretch to improve your ankle and foot mobility. 

This can help you avoid your hamstrings being strained or overworked while being able to be better get those glutes engaged.

While you can do the side lying hip and quad stretch standing, the side lying variation is great if you have balance issues or can’t focus on that true hip extension while standing.

As you pull your heel back toward your butt, sqeeuze your glute to truly extend your hip. The knee flexion and hip extension will stretch out those hip flexors.

If you can’t reach your foot, you can loop a towel around your ankle to pull your heel back with that.

Relax out and repeat that same movement. Really focus on engaging the glute to truly extend that hip and stretch those hip flexors.

If you feel your hamstring cramp as you bring your heel back in, conscious relax your foot over allowing your ankle to flex. And focus on that glute!

With the bear squat with foot stretch, you’ll work to improve your ankle mobility as well as your foot mobility.

With this stretch, start on your hands and knees then sit back on your heels. You can rock side to side sitting back. Then place your hands back down on the ground and lift your butt up toward the ceiling as you drive your heels down toward the ground.

You can pedal your feet or hold for a second then lower down and sit back.

If you can’t sit back on your heels without pain, or have knee pain kneeling down, you can do a great ankle mobility movement, placing the ball of your foot on a plate weight or dumbbell and then driving your knee forward while keeping your heel down.

This move is best done without shoes on if you can but will then be more intense on your toes.

Now let’s address your glutes.

Focused glute activation moves like the glute bridge will not only stretch out your hip flexors but they’ll improve your hip stability through strengthening and activating your glutes. 

Strong glutes mean you won’t be relying on those hamstrings as much so they don’t just keep feeling tight from being overworked!

The one thing you have to be conscious of though is WHAT DO YOU FEEL WORKING?!

If you let your hamstrings compensate while doing the right moves, you’ll perpetuate your hamstring issues and they will keep feeling tight. 

In order for the glute activation work to pay off, you have to feel your glutes working as that prime mover.

If you struggle with even that bodyweight glute bridge, try the frog bridge instead. That external hip rotation can be helpful. Or you can use a mini band to even help engage that glute medius more which will help the glute max fire better. 

Just make sure you aren’t arching your back or pushing yourself backward as you do the move. 

Focus on a slight posterior pelvic tilt and only bridging up as high as you can control using your glutes! 

For more tips to help you really use the glute bridge to improve your hamstring flexibility by improving your glute activation, CLICK HERE.

Using these key moves you can improve your hamstring flexibility and see those results truly last.

Stop wasting time stretching and address the true mobility and stability issues that are going on!

How To Do The Pelvic Tilt Exercise (And SHOULD You?)

How To Do The Pelvic Tilt Exercise (And SHOULD You?)

by | May 7, 2023 | Blog, Core, Exercises, Functional Fitness, Pain Relief

The pelvic tilt…

How can you use this amazing move and progress this exercise to build a stronger core?

And why has this move received some hate in recent years?

Let’s break down the pelvic tilt progression and when and how to use it!

This exercise is a great way to learn to brace your abs and protect your lower back during core work

If you’ve ever felt your lower back or hips during crunches or leg lowers, Leg Raises you want to master this movement.

It will even help you better engage your glutes during moves like the glute bridge or other activation exercises. And it is a great way to target that lower portion of the rectus abdominis even more aka work those lower abs!

To learn the basic pelvic tilt engagement…

Lie on your back on the ground and take a deep inhale.

As you exhale, tuck your hips up toward your ribs, focusing on pulling each side of your pelvis in toward each other and up toward your ribs.

You want to focus on engaging those abs through that exhale as you tuck. You will feel the space between your lower back and the ground go away.

You should also feel your glute max engage with the tuck.

Hold here for a 3-5 count then relax.

Learning this engagement is key.

It helps you learn to control that spinal flexion as you progress to leg lower exercises and even progress your planks.

And if you’ve ever had lower back pain and feeling your back during glute bridges, hip thrusters or other glute activation movements, using the pelvic tilt can help you better engage your glutes during these moves without your lower back taking over!

Now, before I go over the full progression and how to master that double leg lower exercise we see in so many workout routines…

I want to touch on why people are against using the pelvic tilt exercise.

And it relates back to bracing during lifting and even the ability to maintain a neutral spine.

During lifting exercises, such as the squat and deadlift, you do not want that posterior pelvic tilt. This can lead to overload of your lower back.

And daily excessive posterior pelvic tilt posture can have a negative impact just like excessive anterior pelvic tilt can.

But this doesn’t mean the move is bad.

It just means you have to understand WHY and WHEN to use it.

Improper implementation of any exercise, using a move we haven’t earned even, can lead to issues.

While you may focus on that forceful exhale like you’re being punched in the gut to brace during heavy lifts, you do want to know how to engage through that posterior pelvic tilt to better use those intrinsic core stabilizers and even activate your glutes during prehab work and those floor core moves.

Our spines are MEANT to flex and posterior pelvic tilt is an action we want to know how to control using our abs while disengaging our hip flexors and back.

This is why you want to focus on building up through the posterior pelvic tilt progression instead of just jumping into those double leg lowers you can’t control.

So how can you progress the pelvic tilt and what are three of my favorite moves using it that aren’t part of this progression?

To progress the posterior pelvic tilt, you will want to start with a march Single Leg March from this basic position. From here you can progress to a double knee tuck. 

Then you can go to a single straight leg lower Single Leg Lower before a full double leg lower.

You only want to progress though as you can truly control the move.

If you start to feel your lower back lifting or your hip flexors are doing all of the work, stop and reset or regress the move.

While the leg raises and lowers are going to involve your hip flexors since they are movement at the hip, you want to feel your abs bracing the movement.

To help yourself check your engagement through this progression, place a towel under your back and hold the other end in your hand. 

You can then give it a slight tug to see if it stays pinned as you progress. This helps you double check you’re maintaining that tilt.

And make sure you don’t hold your breath. You want to exhale to help you brace as you lower a leg down or both down.

Once you’ve gone through this progression, you are never above those foundational variations but you may find you start to include other leg lower variations like flutters or criss crosses or even that full hollow body hold I love to call the banana!

Three other uses of the pelvic tilt I love are…

The dolphin plank, the hanging pelvic tilt and the glute bridge.

Dolphin Plank: 

The dolphin plank is a great variation to add movement to your basic forearm front plank and will help you learn to engage your abs to power spinal flexion but also avoid unwanted spinal extension.

You will use the posterior pelvic tilt as you round up in the plank and then you will fight the urge to extend your lower back as you allow your hips to sink toward the ground.

This is a killer anti-extension plank option. And you can modify it by holding a plange plank or by doing what I like to call the vomiting cat from your hands and knees. 

This is NOT that cat cow stretch.

The reason I call it the vomiting cat is you want to round up and draw your abs in as if coughing up a hairball. That hollowing out of your stomach is what really engages your abs.

Hanging Pelvic Tilt:

The hanging pelvic tilt is a great way to advance the pelvic tilt and really learn to control hanging ab exercises like knees to elbows.

Too often with knees to elbows and even leg raises, we let our hip flexors take over or really start to swing and lose control.

By first learning to do the hanging pelvic tilt, we can learn to start that engagement with our abs!

Really focus on pulling down on that bar as you tuck your pelvis toward your ribs!

Glute Bridge: 

I want to mention the glute bridge as well because of the impact that the posterior pelvic tilt can have on our glutes.

That pelvic tilt can help us better activate our glute max which is key if we are struggling with feeling our lower back or even our hamstrings take over during our glute work.

So if you even feel your lower back when trying to do weight glute bridges or hip thrusters, make sure you aren’t arching but instead starting the move with this tilt.

This helps you also focus more on true hip extension.

Too often with bridging we lift up higher and don’t realize we are actually getting the extra range of motion from our backs, not by actually fully extending our hips.

When you start with the pelvic tilt, you help yourself focus just on true hip extension using your glutes!

And learning to use the pelvic tilt during moves like this is especially a win win if you’re rebuilding post-partum. 

Bonus Tips:

I did also want to include just a few extra tips, especially if you are using this move to rebuild after lower back injury or pregnancy…

If you are rebuilding your core strength after having a baby, make sure you roll onto your side before lying on your back over just lying back.

And make sure you only progress the pelvic tilt as you are able to control your abs and avoid them doming out.

You may also find it easier to engage your ab and even your pelvic floor by also engaging your adductors.

If you’re struggling with that brace, consider squeezing a ball or block between your knees.

This squeeze can really help you stay focused on that tension. 

And do not hold your breath!

Use the pelvic tilt exercise to better brace your abs and build a strong core!

How to Unlock TIGHT HIPS (With 6 Exercises)

How to Unlock TIGHT HIPS (With 6 Exercises)

by | Apr 17, 2023 | Blog, Exercises, Foam Rolling, Functional Fitness, Pain Relief

Are you one of the many people out there struggling with tight hips or hip pain? 

Whether it’s caused by a previous injury, sitting for long periods, or a sedentary lifestyle, hip pain and tight hips can be a major roadblock to your daily routine. 

Rehab work can help improve our movements, BUT we have to KEEP doing it to see those results maintained.

Rehab must become prehab. 

That’s why I want to share 6 moves to help you keep those hips, and even your lower back and knees, healthy and happy. 

And at the end I’ll share a quick series you can do combining these moves to use daily!

Exercise #1: Rectus Femoris Foam Rolling

Especially if you spend a ton of time seated, you want to spend some time relaxing tight and overactive hip flexors.

One key hip flexor muscle to focus on is the rectus femoris. This quad muscle is the only one to impact both the knee and the hip so tightness can not only perpetuate your hip pain, but also your knee and even lower back aches and pains.   

To roll out this muscle, a ball works best but will apply more pressure so if needed modify with a roller. 

Lie face down with the ball in the middle front of your thigh. Relax over the ball, propping yourself up on your forearms.

Extend your leg out flexing that quad then relax. Repeat as you hold on the ball, breathing to help the muscle relax and release.

If you find you’re only tensing against the pressure, start with a softer trigger point tool.

Repeat for a few extensions then move the ball slightly up or down your thigh.

Exercise #2: Adductor Foam Rolling

Tightness of our adductors or inner thighs can perpetuate hip pain as well, causing hip alignment issues and even knee tracking issues. 

 If you find your knees tend to cave in and you struggle to feel your glute medius or side butt working, you may want to address any adductor tightness. 

The adductors are also a hip flexor, so tightness there may be limiting your hip extension as well. 

To roll out your adductors, a roller works best.

Place the roller to the side fo you and bend your knee to about 90 degrees placing the inside of your thigh by your knee on the roller. You can roll up toward your groin and work all along your inner thigh. 

When you find a spot that is tight, lift your lower leg and then relax it back down and even push down into the roller then slightly release.

Don’t just roll up and down quickly but instead focus on holding on any tight spots to help the muscle relax and release.

Then you want to include stretching. If you are doing this as part of your warm up series, stretches that get your joints moving through a full range of motion is key. 

Exercise #3: Bench Hip And Quad Stretch 

This stretch will help improve your hip extension and stretch out any short and tight hip flexors. The key with this move is to focus on that back glute engaging to drive that back hip forward.

This stretch will isolate each side independently and really start to warm up your legs as well as it is basically a balance lunge!

To do this stretch, set up with a bench behind you. As long as your knee allows, set up at the bottom of the stretch kneeling on the ground. If you need to reduce the range of motion, put a block or even a pillow or cushion down on the ground to kneel on.

Place your back foot up on the bench and make sure your front foot is firmly pressed into the ground. Engage that back glute to help you kneel up nice and tall and drive your hip into extension from the bottom.

Then pressing off your front and back foot, lift up.

Squeeze that back glute the entire time and lower back down. Pause at the bottom on the ground for a breath and repeat.

If you find balancing a challenge, you can use a suspension trainer, chair or foam roller to hold on to just make sure you aren’t leaning forward but instead staying upright.

Leaning forward would put your hip back into flexion! 

Exercise #4: Alternating Pigeon Pose

The pigeon pose stretch is an amazing stretch to improve your hip mobility, especially if you’ve ever had sciatic pain, lower back pain or even IT band and knee issues.

However, the static version isn’t a great way to warm up your body for work. 

With this variation, moving through that range of motion, you can implement this stretch while really mobilizing those hips.

To do this stretch, start on your hands and knees. Then begin to walk your hands to one sides on the ground as you swing the leg on the side you’re walking toward back behind you and across your other leg.

Your body will rotate as you move into that pigeon pose, sitting into the glute of that front leg with your shin perpendicular to your body. Flex your foot if you do feel any pressure in that front knee.

Focus on squaring your hips up toward the ground as much as possible as you reach that one leg straight back. Engage that back glute to drive that back hip into extension as you feel the outside of your front glute stretching.

Pause for a breath then move back onto your hands and knees before rotating into pigeon on the other side.

If this feels like too much, or you can’t put pressure on your knees, try a seated bench variation, alternating pigeon pose on each side, pressing the knee gentle open as you hinge forward and sit back up before switching sides.

Next you want to include focused activation exercises.

While with the stretching you want to focus on what you feel even working to drive the stretch and begin that activation process, these moves are really key to get those underactive muscles working and improve your hip and even pelvic stability.

This first activation exercise focuses on activating those glutes. 

Exercise #5: The Wall Side Lying Lateral Raise 

Too often, especially if we’ve had previous lower back, hip or knee injuries, our glutes aren’t working as effectively as they should be and we need to work to improve that mind-body connection.

Isolation moves like this to create a slight pump and burn, but not fatigue the muscle, prior to our training are key.

The Wall Side Lying Lateral Raise is an amazing glute activation move to include because it targets both the glute medius and glute max to improve your hip stability.

The one thing we have to remember is the “right” moves only benefit us if the correct muscles are working.

And often we will allow our TFL or piriformis to compensate during lateral raise movements. 

That’s why this variation of the lateral raise is so helpful.

Turning your toe down toward the ground even just slightly vs letting it rotate open can really help you avoid that hip flexor or piriformis from taking over and the slight kick back helps also engage your glute max and avoid any hip flexor engagement to better activate that glute medius.

To do this exercise, set up lying on your side with the bottom leg bent and your butt a few inches from the wall.

You can fully lie on your side with your bottom arm straight out on the ground or you can prop yourself up to rest your head in your hand.

Lift your top leg up a few inches off your bottom leg and even slightly turn that top toe down toward the ground.

Drive your heel back into the wall behind you and feel your glute engage pushing into the wall.

Slide your heel up the wall lifting your leg and focus on the side of your butt lifting as you drive hard back into the wall. 

Do not let your body rotate or your toe turn open just to try to lift higher. 

Perform this lateral raise but do not rotate your hip open to raise up higher.

To advance this move, add a mini band around your legs above your knee.

The final exercise in this series will work on pelvic stability, engaging your core, glutes and even your hamstrings.

Exercise #6: Is Alternating Pelvic Tilt Leg Glides 

Often our hamstrings feel tight and we turn to stretching. 

But in many cases they are weak.

And even being weak they may want to take over for underactive glutes. 

That’s why exercises like this that work on core bracing as you strengthen your hamstrings can help improve your hip stability while also helping you avoid hamstring strains and injuries!

To do this move, lie on your back with a slider or towel under each heel and your heels a few inches from your butt. Feel the space between your lower back and the ground.

Engage your abs to get rid of the space as you press your lower back into the ground. Taking a deep breath and then exhaling as you draw your hip bones up toward your ribs can help you engage those abs.

Keeping your abs engaged, slowly slide one heel out, straightening your leg out.

Then curl that heel back in, pulling the heel in with your hamstring almost as if you are trying to drive the slider into the ground as you curl it back in.

Feel your hamstring work to pull it back in and avoid your pelvis shifting.

Move slowly and alternate sides, extending the other leg out. 

If you feel your hips shifting, stay on one side versus alternating.

Really focus on feeling your hamstring with that pull back in. Drive your heel down hard into that sliders to engage it and even your glute. 

If you don’t create that tension you won’t get the benefit of this move.

To combine these 6 moves, try this series below.

I like using intervals as it really allows us to focus on maximizing the movement over counting reps. While you can do each move up to 1 minute per move or side, even 30 seconds is a great place to start!

CIRCUIT:
30-60 seconds per side Rectus Femoris Foam Rolling
30-60 seconds per side Adductor Foam Rolling
30-60 seconds per side Bench Hip And Quad Stretch
30-60 seconds Alternating Pigeon Pose
30-60 seconds per side The Wall Side Lying Lateral Raise
30-60 seconds Alternating Pelvic Tilt Leg Glides

Ready to improve your mobility EVERYWHERE?!

Check out my RStoration!

9 BEST Exercises for AMAZING Mobility

9 BEST Exercises for AMAZING Mobility

by | Mar 26, 2023 | Blog, Exercises, Foam Rolling, Functional Fitness, Pain Relief, Warm Up

Aches and pains add up as we get older. But it’s not our age we should blame.

We instead need to assess our previous injuries and the rehab we did.

As well as the PREHAB we are currently doing. 

Because we can never stop doing what makes us better.

Use it or lose it. 

Hey guys, it’s Cori from Redefining Strength where we help you move, feel and look your best at any and every age.

Maintaining our mobility means constantly working on our mobility. 

But it doesn’t have to mean stretching for hours or full recovery sessions each and every day. 

Even 10 minutes as our warm up can really add up AND even help us get more out of our training sessions.

That’s why I want to share 9 moves that address not only commonly tight muscles but also help improve your joint mobility and stability. 

These moves cover the full 3-part prehab process of foam rolling, stretching and activation.

This process is so key because the foam rolling helps start to relax tight and overactive muscles so you can then stretch to restore muscles to their proper length tension relationships while mobilizing those joints before you include activation exercises to engage underactive muscles and improve your mind-body connection. 

And at the end of this video I’ll share a quick mobility series combining all 9 moves!

So let’s start with 3 amazing foam rolling moves.

First up is Peroneal Foam Rolling.

Your feet and ankles are your foundation. Immobility there can lead to movement compensations up your body. 

And that ankle-butt connection is so key.

It’s why we need to address any previous ankle injuries or we may end up with hip, lower back or SI joint aches and pains. 

That is why Peroneal Foam Rolling is often an important move to include.

To do this move, a ball works best. Place it on the ground and then relax your leg open so that the outside of your shin is pressed into the ball. Press down into your leg as you start the ball in the top part of the outside of your lower leg.

Circle your foot to create tension and relax it as you press into the ball and breathe.

Then move the ball down to another spot along the outside of your leg and repeat.

Move #2: TFL Foam Rolling

Hip pain, lower back pain, IT Band and even knee issues seem to add up more and more as we get older.

That’s why often we want to focus on our hip mobility and foam rolling our TFL or tensor fasciae latae.

This hip flexor muscle can not only hinder our glute medius from firing correctly, which can lead to hip stability issues, but it can create tension through our IT Band which can even create ankle aches and pains.

To roll out your TFL, a ball works best. The larger or softer the ball, the less it will dig in and if a ball is too much pressure you can start with a roller. 

To locate your TFL, lie on your back and place your hands at the side of your pelvis toward your hip bones and then rotate your foot inward. You should feel your TFL flex (this also shows you the far reaching connection this muscle has). 

Then move to your side, placing a ball below that muscle and relax over the ball. 

Breathe as you hold. You can lift and lower your leg to tense and relax the muscle to help it release. 

Move #3: Chest Foam Rolling 

Finding after years of hunching over your computer, your posture has become more slouched? 

Upper back, neck or shoulders tight and achy? 

Then you don’t want to ignore relaxing those pecs!

Tight chest muscles can perpetuate that rounded posture and even restrict your scapular movement, or the movement of your shoulder blades, which not only perpetuates the hunched look but also can lead to neck, shoulder and upper back aches and pains.

While we may feel like there are always trigger points in our upper back, part of that may be due to muscles being overstretched because of our pecs being tight!

To roll out your chest, a ball in a doorway is often most comfortable and easiest to control. 

Stand with the ball right inside that shoulder joint under your collarbone and press your chest into the ball in the doors edge. Using a doorway allows you to reach that same arm up in front of you as you hold and apply pressure. 

Reach your arm up overhead as you breathe and hold on the spot. You can also move your arm open to the side to stretch and relax. 

Then adjust the ball, working down toward your armpit or even toward your sternum.

BUT be careful as you move away from the meatier part of the muscle.

You do want to be gentle as you work along the pec toward your sternum.

You can spend 90% of your focus around that shoulder joint where you will even hit that pec minor! 

After foam rolling, you will want to include some stretching.

Especially if you are stretching prior to your workout, you want to include moves that will help you warm up and begin to mobilize those joints, working to improve your range of motion.

The next move we’ll look at is the Ankle Mobility And Groin Stretch.

This is a great move to start working on your ankle dorsiflexion of the ability to draw your toes up toward your shin.

Especially if you’ve worn heels for decades or been an endurance athlete, you don’t want to ignore this amazing ankle stretch! 

This is key if you want an efficient running gait or to be able to squat lower without hip or knee pain!

This move will also address your adductor flexibility and help you start to engage those glutes to stabilize your hips.

To do this stretch, set up half kneeling on the ground and move that front foot so it is in line with your back knee and facing perpendicular to that back leg, pointing out.

You want your knee to be in front of your ankle, although you can adjust the position based on your ankle mobility. 

Squeeze that front glute to pull the knee open and in line. Then shift your weight to drive that knee forward over that toe without letting your heel lift. Then press back. 

Do not rotate toward that leg as you shift laterally. 

If this is too much pressure, move your knee back to be in line with your ankle. 

Or if you can’t kneel, try standing instead while still focusing on that shift to drive the knee past your toe. 

Move #5: Bench Hip Stretch

Lower back, hip and knee pain is something so many of us will experience in life and it is often due to hip flexor tightness and a lack of glute activation. 

This hip flexor stretch allows you to focus on activating your glutes to stretch your hips while addressing each side independently. 

And by lying on the bench, you help yourself avoid arching your lower back to compensate instead of actually stretching out and mobilizing those hips! 

If you don’t have a bench you can do this off a couch, coffee table or even your bed!

To do this stretch, lie back on a bench with the bottom of your butt right at the edge and one leg hanging down toward the ground. This knee will be bent to about 90 degrees.

Bend the other knee and hug it in slightly toward your chest. 

Holding that knee in, tuck the other knee up toward your chest, then focus on engaging your glutes to drive that heel back down toward the ground as you extend the leg back down. Feel your butt even kind of lift you a bit on the bench as you extend that hip and feel the stretch.

Pause then tuck the knee back in and repeat.

Move #6: Active Foam Roller Star Stretch

A lack of thoracic mobility as we get older can lead to that humped back posture that non of us want. 

And it can also lead to neck, shoulder, upper back and even LOWER back aches and pains.

For instance, a lack of proper thoracic extension can lead to shoulder pain when overhead pressing or us even arching our lower backs to compensate and seek out mobility since we can’t properly extend our mid and upper backs!

This star stretch variation is a great way to really isolate and mobilize our thoracic spine as it is even easy to cheat in other spinal stretches and get mobility from other areas. 

To do this stretch, a roller works best although you can put a yoga block or even books to hold your knee on to help isolate your thoracic spine. 

Bend your hip to about 90 degrees and place your bent knee on the foam roller to the other side of your body. Pull your knee across your body and press your opposite hand down into your knee to help stabilize.

Put your other hand behind your head. Touch that elbow in front of your face, across your body. 

Then, pulling with your back, open that elbow up and open and down toward the ground, opening your chest up toward the ceiling.

Make sure you aren’t just flapping your arm but twisting through your spine. Exhale as you try to relax the back of your shoulder toward the ground then rotate closed and repeat.

Move slowly and really focus on your chest stretching as you engage your back to twist open. Don’t let your knee come up off the roller or block.

After you’ve done your stretching, you then want to focus on activation exercises to establish that mind-body connection and really engage those muscles to feel them working.

Move #7: Single Arm Scapular Push Ups

Scapular control is key if we want to avoid neck, shoulder, upper back and even elbow aches and pains.

It is also key if we want to lift more or achieve that first full pull up! 

And being able to truly isolate and control each shoulder blade is key, especially if we’ve had previous injuries that may make us compensate and end up overusing the other side.

This move will really help you focus on that scapular retraction with a very isolated exercise that takes out elbow flexion. 

To do this activation move, set up facing a wall and place one hand on the wall at about shoulder height.  Your arm will be straight and make sure you aren’t shrugging.

Then keeping your shoulders down and arm straight, but elbow not locked out, pinch your shoulder blade toward your spine.

Do not try to make the move bigger than it is and bend your elbows. 

Draw the shoulder blade toward the spine, then push the wall away to draw the shoulder blade back forward. 

Focus on this move being small and your upper back working. 

Move #7: Side Plank Clams

Core work is key. Most of us even seek out ways to include more. Because our core is the link between our upper and lower bodies, it is key we keep it strong to properly transfer force and react quickly in every day life. 

And moves like the side plank clam not only help us avoid spinal issues and back pain but also help improve our shoulder and hip stability.

This move will really target and activate your lats, obliques and glute medius.

To do this activation move, set up in a side plank position with your elbow under your shoulder and your knees bent and legs stacked. 

Turn your top foot down in front of your bottom foot. 

This internal rotation of your lower leg will help you better target that glute medius without your TFL taking over.

Then as you lift up into the side plank, open that top knee up toward the ceiling. Press your hips forward as you lift and feel your obliques also working to drive that bottom hip up. 

Make sure to engage your upper back to support your shoulder. 

Do not rotate open with this move, but almost try to stop the leg opening up wider with the side of your butt. Feel your bottom glute medius also working to lift you into the side plank. 

Then lower the top leg down as you come back close to the ground and repeat. You can fully lower down but try not to just slump out of the move but maintain some tension. 

To modify, you can put your elbow up on a stair or block for a slight incline.

Because the clam itself is an often misused move, I will below to a video with more tips to optimize this exercise, especially if you struggle to activate your glute medius!

Overrated Glute Move: https://youtu.be/6xx-H057YY4 

Move #9: Single Leg Reverse Hypers

So many of us struggle to properly engage our glutes, which results in lower back, hip and knee pain…not to mention even ankle issues and injures.

And often, because we aren’t able to engage our glutes optimally, we compensate and rely on our hamstrings. 

When our hamstrings start to take over, we can end up with hamstring pulls and strains not to mention perpetuate our back and knee pain.

That’s why moves like the reverse hyper, where we can isolate our glutes and learn to engage them FIRST, are key to include. And doing a single leg version helps you address both side independently. 

To do this activation move, lie face down on the ground and relax your chin or forehead into your hands. Bend one knee to about 90 degrees with the heel up toward the ceiling.

Drive that heel up as you press your pelvis down into the ground. Feel your glute lift your quad up as you hyperextend your hip. 

Do not arch your lower back or use it to lift and keep your hamstring relaxed, even relaxing your foot if needed. 

Focus on your glute lifting and then stopping the move. Pause at the top and lower down.

This isn’t a big move so don’t try to cheat and make it bigger. 

Because this move is deceptively challenging if your hamstrings want to compensate, I will link to a video below with more tips and common mistakes.

Underrated Glute Move: https://youtu.be/oiECA2118GI 

Bonus Tip:

Now….How can you include these 9 moves in a quick series?

Set a timer for 30 seconds and perform one round through the series. If you’re really focusing on doing this as a warm up, you may consider two rounds through the last 3 activation moves only.

SERIES:
30 seconds per side Peroneal Foam Rolling
30 seconds per side TFL Foam Rolling
30 seconds per side Chest Foam Rolling
30 seconds per side Ankle Mobility And Groin Stretch
30 seconds per side Bench Hip Stretch
30 seconds per side Active Foam Roller Star Stretch
30 seconds per side Side Plank Clams
30 seconds per side Single Arm Scapular Push Ups
30 seconds per side Single Leg Reverse Hypers

For more mobility moves and more on the full 3-part prehab process, check out this video with a full body fix next…

–> The Perfect Mobility Routine (FULL BODY)

 

Is An Injury Why You Can’t Lose Fat?

Is An Injury Why You Can’t Lose Fat?

by | Dec 4, 2022 | Blog, Diet, Exercises, injury-featured, Pain Relief

Let’s face it. Injuries suck but so often they aren’t what’s truly holding us back from losing weight.

Often it’s a case of the more you do, the more you do…and our diet starts to slide as we’re thrown out of our normal routine.

However, ultimately we can’t always change our situation…we can only control our perspective.

We can see it as an obstacle or as an opportunity.

How can you see this as an opportunity to actually get better fat loss results over feeling like injuries keep sabotaging your progress?

What are some new things you can EXPLORE?

– New recipes
– New hobbies
– Dialing in your rest and recovery
– Learning about rebuilding from injury – looking for perspectives on your issues and even why they occurred to ask better questions of your health care professionals.

See this as an opportunity to come back STRONGER even with so many habits dialed in to build off of!

But we’ve got to focus on controlling what we can control.

And you 100% can control how you’re fueling.

While you definitely need to train to build muscle, because you need that challenge to adapt and grow stronger. And while training can really help make the fat loss process easier and your results easier to maintain, you can honestly lose fat without doing any activity at all.

Aka being injured really isn’t an excuse!

Sure you may not be able to train exactly how you’d like, but you can see that as giving you more time to try new ratios or learn to track your diet.

Tracking your diet can also make you feel a bit more secure you’re doing what you need and have the power to adjust as you’re lifestyle evolves.

And being out with injury doesn’t mean slashing your calories lower.

While I know we often go straight to this because we feel our activity level has decreased so we’re burning fewer calories, this can also lead to more muscle mass being lost!

It can lead to impaired recovery as healing takes energy!

EAT ENOUGH!

And honestly, if you want a magic pill, protein is it!

It is the building block of all of your tissues aka all of the things that need to repair from injury.

So while you want to avoid an extreme deficit, your energy intake will decrease. And you don’t want your protein levels dropping too much during this time.

Protein can aid in your recovery and help you retain lean muscle mass, which can also help you keep lean while not training the way you’d like.

Studies have shown that “insufficient protein intake will impede wound healing and increase inflammation to possibly deleterious levels.”

It’s honestly why I even have clients take BCAAs when out with injury as they can help improve muscle mass retention and are no calories to avoid consuming too much.

And, partly due to the fact that BCAAs can help us build and retain lean muscle, but also due to the fact that isoleucine and leucine help improve glucose tolerance and increase energy expenditure and fat oxidation, they may also help you increase fat burning and fat loss. Especially when insulin sensitivity has been decreased due to a reduction in exercise.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4672013/

It’s also why I promote Collagen use during recovery periods especially as well.

Collagen is the most abundant protein in the body and is used to make connective tissues.

Type 1 and 3 collagen are for skin health and help with sagginess, wrinkles and wound healing. Type 2 collagen is for joint health and may help relieve joint pain, swelling and stiffness.

Even take collagen with Vitamin C as vitamin c boosts natural production of collagen as well.

Plus vitamin c itself helps with tissue repair and growth

Even jut 5-15 grams of collagen with 50mg of Vitamin C can be a great bonus!

Drink enough water! Hydration is key to you healing quickly, not eating out of boredom and sleeping well!

NOW BEFORE YOU NOD YOUR HEAD AND START TRACKING WHILE HEADING BACK TO THE COUCH….

Realize you CAN truly do so much to keep training!

And this doesn’t mean pushing through the pain!!

We have to stop thinking that because we can’t train how we normally would that we can’t do anything at all.

Even just some form of training can go a long way in maintaining the muscle mass and strength we’ve built. Even if we aren’t training those same areas in the exact way we would like.

It’s sometimes about doing the minimum you can to keep that muscle memory, put the breaks on muscle mass loss and create that anabolic environment to avoid muscle catabolism.

Because even if we can’t do enough to BUILD, often we can do enough to MAINTAIN!

And there are so many ways to modify around injuries.

Ankle injury?

Try kneeling squats.

Shoulder injury, try lower body workouts.

Knee pain and want to do cardio? Try even battle ropes seated.

See this as an opportunity to have fun training around.

Even depending on the ache or pain, you can sometimes modify the exact movement to engage the correct muscles.

And then focus on this as a chance to rebuild your foundation stronger!

Do that prehab. Focus on the mind-body connection.

Learn about and address what lead to the overload.

Even find other weaknesses to work on!

Maybe this is the chance to do a deload and address other mobility restrictions or areas that have been achy in the past.

Studies have even shown that training one limb can improve strength gains in the untrained limb. So while we don’t want to go crazy, it does show that doing SOMETHING can even pay off.

https://pubmed.ncbi.nlm.nih.gov/31136543/

And then rebuild slowly.

Don’t just do less, truly meet yourself where you’re at so you even crave more.

And during this time as I mentioned to start, see this as an opportunity.

Dial in other areas of your healthy habits, even including your sleep.

For more on even mobility work and that full 3-part rehab process, check out the links below…

 

For two essential fat loss tips: https://youtu.be/hFk0UylZYX8

 

For more injury prevention, or prehab exercises:

Shoulder Mobility: https://youtu.be/elmpc3U3xHU

How to Build Muscle At Any Age (7 TIPS!)

How to Build Muscle At Any Age (7 TIPS!)

by | Oct 16, 2022 | Blog, Diet, Exercises, Functional Fitness, menopause-featured, Pain Relief

“I’m too old to gain muscle.”

Stop lying to yourself. Stop giving yourself an excuse to not work hard and move forward.

Because while our body, needs and goals do change as we get older, and yes it 100% becomes harder to build and retain lean muscle, we can achieve fabulous results and build muscle at any and every age.

And honestly, often the reason we don’t see the results we want as we get older is because we cling to improper dieting and workout practices that we may have “gotten away with” when we were younger.

But at every stage of life, we need to be adjusting our training and fueling. Nothing works forever.

Our body and lifestyle are constantly evolving and so should our diet and training habits to meet us where we are at currently so we can always move forward and be functional strong till our final day on this planet!

That’s why I want to share 7 tips to help you not only maintain your muscle mass but gain muscle as you get older.

Tip #1: Use It Or Lose It.

So often the reason we see more dramatic shifts in body composition and lose more muscle mass as we get older is because we’ve STOPPED doing what makes us fitter and stronger.

We accept decline and use age as an excuse instead of finding ways to really challenge ourselves.

Things do get harder. We may feel more awkward with balance moves. We may feel like we recover slower.

We may even dislike coordination moves because they are uncomfortable.

Even mainstream media tells people to stop doing what once kept them strong.

But if you don’t use it, you lose it.

If you want to maintain your muscle, you’ve got to challenge your body.

If you want to keep your mind-body connection strong, which can lead to better muscle hypertrophy as well, you’ve got to do moves that challenge your coordination.

And if you not only want to gain muscle but stay functionally strong and avoid falls, you’ve got to do those awkward balance moves.

Use it or lose it. Keep challenging yourself and training those movement patterns in the gym so you move better in every day life!

Tip #2: Stop Dieting.

Muscle helps keep our metabolic rate higher. It helps us burn more calories at rest and stay leaner.

And we get older we become less able to utilize protein as efficiently making it even harder to build and retain lean muscle mass.

But this is why it is even more key we stop the dieting and extreme deficits.

While it can feel harder and harder to lose any weight we’ve gained so we feel we need to turn to larger and larger calorie deficits, this ultimately sabotages our results.

It leads to more muscle being lost in the process of us trying to lose weight which only leads to metabolic adaptations and worse body composition.

It leads to us actually making it harder on ourselves to lose the weight and keep it off. Plus the metabolic adaptations mean we burn fewer calories at rest.

This leads to us then slashing our calories lower and lower to try to keep losing, perpetuating the horrible weight gaining cycle as we get older.

Instead we need to FUEL that lean muscle.

We need to focus on macros first and a very slight calorie deficit so we can help ourselves retain that lean muscle even as we want to lose fat.

Or we maybe even need to first retrain our body to eat more so we can build lean muscle with a small calorie surplus before we consider a slight deficit to lose!

Tip #3: Do Moves That Challenge You.

Many of us have heard that strength training is key to gaining muscle especially as we get older.

And it is.

By challenging our muscles, we force them to rebuild and grow stronger.

It’s why we don’t want to fear lifting heavy as we get older.

The key is recognizing what lifting heavy is for us.

It may mean bodyweight training starting out, especially if you haven’t trained before or trained consistently in awhile.

Or it may be using resistance bands or dumbbells over barbells.

The key is not fearing loads and truly challenging yourself instead of going lighter just because you’ve hit a certain age.

Fitness is about ability PERIOD.

We always have to meet ourselves where we are at.

This also means we can’t avoid awkward and uncomfortable moves that challenge our mind-body connection.

Neuromuscular efficiency, or the ability to recruit muscles quickly and in the right sequences to perform movements properly, is key to us moving well and even improving our reaction times and coordination in every day life.

Not to mention that ability to recruit muscles quickly, that muscle activation, will also IMPROVE our muscle hypertrophy.

So if you want to be able to gain more muscle, you want to improve that mind-body connection with moves that challenge your balance and your coordination while also challenging yourself with loads!

Tip #4: Increase Protein Portions Per Meal.

As we get older we can develop anabolic resistance and we are less able to utilize protein as efficiently.

This means we actually need to increase our protein intake, especially when we’re training hard and lifting to build muscle.

Because our muscles don’t respond by increasing muscle protein synthesis in the same way as when we were younger, increasing a portion of 20 grams of protein to 30 may be super key.

And if we’re training harder, you may see an even better benefit from 40 grams, especially after a hard training session.

However, the reason I don’t just say increase protein intake overall is because, as we get older, we can also often see a decline in our appetite.

This decline can be purely age related but also based on how we’ve trained our body to fuel when trying to lose weight in a more extreme deficit, which can make it hard to eat a ton of protein in one sitting, especially because it is so satiating and can make us feel fuller.

By increasing each meal over trying to get in a ton extra at one meal, and even adding in a pre and post workout snack that is protein-centric, we can break up our protein intake to see results.

You may even find that you can see added benefits from a BCAA supplement consumed DURING your workout as Leucine especially is so critical to stimulate muscle protein synthesis.

There can also be some benefits of breaking up your protein to keep a positive protein balance at multiple times a day to promote better muscle growth!

Tip #5: Do Your Mobility Work.

We can see changes in our recovery and aches and pains can feel like they’re adding up as we get older.

Too often we simply blame our age over recognizing the movement compensations, imbalances, overuse and overload that have been occurring for years that we haven’t addressed.

But whatever the reason, we can’t ignore these issues if we want to be able to train hard consistently to see results.

It’s why mobility work is so key.

It can help us move better and recover faster, even helping us better manage chronic inflammatory conditions that could fight our muscle gains, so we can train consistently and challenge ourselves to build that lean muscle.

Without proper recovery, we end up training to a point of diminishing returns where we are just constantly beating our body down over allowing for proper recovery and growth.

When we rest, we rebuild!

Here is a full body mobility routine with the complete 3-step prehab process to address common aches and pains.

But it is key we do this mobility work in every warm up so we can train to build that lean muscle more efficiently!

You’ll be surprised by how much even just 5-10 minutes of mobility work a day helps you train harder without needing extra days off to recover!

Tip #6: Be Strategic In Your Meal Timing.

I say this as a person who personally loves intermittent fasting as a meal timing…

Fasting can backfire when gaining muscle is your goal – especially if you are a hardgainer.

And as we get older, we have to realize that fasting and fasted training may hinder us from gaining muscle, as in a fasted state, your muscle protein balance is negative.

Basically you break down more muscle than you build.

So we put ourselves at greater risk for losing muscle the more we put ourselves in this negative protein balance.

Not to mention, when you train fasted, you don’t necessarily have the readily available stored fuel you need to truly push through a hard session or rebuild from the damage you’ve created.

So consider including a pre-workout meal with protein to have amino acids readily available in your system and even a carb source for immediate fuel to allow you to push harder in your session without fatigue.

This meal will help create a positive protein balance even before your session.

Then post workout, consider consuming another 40grams even of protein.

Studies have found that resistance exercise combined with amino acid ingestion elicits the greatest anabolic response and may assist the “elderly” in producing a ‘youthful’ muscle protein synthetic response provided sufficient protein is ingested following exercise.

This post workout protein consumption can also even help you improve your recovery so you can include more hard training sessions over the week.

Tip #7: Stay Active On Days Off.

Recovery and rest days don’t have to be “do nothing days.”

And the more we can actually use these days to prep our body to move better during our training sessions, the better off we will be.

Include 5-10 minute mobility routines.

Go for a long walk.

Honestly, walking is one of the most underutilized tools we have to stay functionally stronger and improve our body composition even as we get older.

Walking can help us avoid unwanted fat gain, keep our aerobic base strong and even recover from previous training sessions without being catabolic to our muscle mass unlike more intense forms of steady state cardio.

Walking can also be a great way to destress and help our body, and mind, rest!

So as much as it can be hard to take a day off, your body needs it. Your muscles repair and rebuild when you give them time to recover.

But to stay active, don’t be afraid to include light movement and mobility work on those days off!

You may be surprised by how much even this light activity helps you sleep better!

SUMMARY:

We can, and should, focus on building muscle at any and every age.

We are NEVER too old to see results.

And our workout routine and diet should always be based on our needs and goals, meeting us where we are at. But our age, that simple number, should never determine what we can or can’t do.

We have to remember that if we want to stay strong, it really is a case of use it or lose it.

So use these 7 tips to help you feel lean, strong and fabulous till your final day on this planet!

And for even more motivation to never say you’re too old, check out the Fitness Hacks Podcasts I’ve linked to below.

FHP S2:E7 – Can You Gain Muscle As You Get Older? If So, How!?

FHP S2: E46 – I’m too OLD!

MORE STUDIES:
https://pubmed.ncbi.nlm.nih.gov/22313809/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6582369/
https://www.tandfonline.com/doi/abs/10.1080/15438627.2020.1770251
https://journals.physiology.org/doi/full/10.1152/jappl.2000.88.2.386
https://journals.physiology.org/doi/full/10.1152/ajpendo.00488.2005