Strongman Event - Truck Push Pull

#fridayfitnessflashback to Saturday, ‎June 21, 2015, when the Men and Women representing 3 towns in Central West that I trained for the #farmhard program worked in pairs during the Truck Pull n Push.

Men Weight Loss Push Up Challenge

#fridayfitnessflashback to Saturday, ‎March ‎21, 2015, when the Men representing 3 towns in Central West, N.S.W, Australia that I trained for the #bodyweighttraining program went head-to-head during the 60-second push-up test.

Weight Loss From Bodyweight Training Challenge

#flashbackfriday to Saturday, ‎March ‎21, ‎2015, ‏‎12:24:50 PM when the Women representing 3 towns in Central West that I trained for the #bodyweighttraining program went head-to-head during the 60-second sit-up test.

Unlock Your Hips To Prevent Back Pain & How To Improve Posture PART 1

Why You Need To Know

Perhaps you know your hip flexors or lower back gets tight when you sit a lot or that they burn when you’re doing an abdominal exercise the wrong way.

This muscle, also known as the psoas (pronounced so-az), is one of the longest muscles in the body and the only muscle that connects the upper body and lower body. All while controlling balance, our ability to sit, stand, twist, reach, bend, walk and step.

That’s just scratching the surface, because your hip flexors are also connected to your emotional well-being.

I want you to know how to “unlock your hip flexors,” so that you can be strong, active and energetic for yourself and loved ones.

So-az?

Your psoas is also a major player in the protection of the spine by stabilising your skeleton. It can tighten and release independently at any of its joint attachments, which means it can counterbalance structural imbalances in many ways.

If you constantly contract the psoas, it will eventually shorten and lose its flexibility and integrity. Once the original structure of the psoas is changed, is when the body goes into a path of pain.

When it has been chronically shortened, a list of unfortunate conditions can surface such as chronic lower back pain. The hips begin to tilt forward, altering the distances in certain joints and bony structures, and the femurs are compacted heavily into the hip sockets. As compensation for this change, the quadriceps muscles are overdeveloped causing knee and lower back pain.

Sitting Is Killing You

Comfortable chairs, prolonged ‘sitting too much’ as research has found is more dangerous than smoking and those who sit are more likely to die at an earlier age than those who don’t sit as much. If you have a desk job or if your job requires you to drive a good portion of the day, LISTEN. Action needs to happen in order to correct the imbalances that have been made. The state and health of our body is a result of how we live and if you live sitting too much, you’re mindset is more than likely going to be as active as your bum.

Take Action

Here are the first five of my top 10 Exercises to correct tight hip flexors. Do this first thing in the morning to warm up and also as soon as you get out of the seat. The routine takes about 5 minutes which is about the same time it would take to wait for a coffee or fill up your rig.

Do each exercise in order #1 to #5. The next issue will feature more on the benefits of a healthy back and PART 2 of the top 10 Exercises to correct tight hip flexors.

Part 1 How To Unlock Your Hips & High Vs Low Intensity 

EXERCISE #1  3-Way Leg Swings 

5 times total each leg

EXERCISE #2 Quad Stretch & Reach Overhead With Your Opposite Arm 

2 repetitions with each stretch held for 20 seconds

 

EXERCISE #3 Kneeling Stretches

2 repetitions with each stretch held for 20 seconds

EXERCISE #4 Table or Rail Quad Stretch

2 repetitions with each stretch held for 20 seconds

EXERCISE #5 Open Book In & Out

10 repetitions total (5 repetitions each way) with a 2 second hold

Steve welcomes your questions at srtaurustrainer@gmail.com

You can visit his website www.taurustrainer.com

like his handle www.facebook.com/TaurusTrainer or follow him Instagram http://instagram.com/taurustrainer for fantastic resources, tips and training advice.

About Steve

Steven Roberts is a Certified Strength and Conditioning Specialist, Nationally Ranked Boxer, Holistic Lifestyle Coach, Speaker and owner of Taurus Trainer, a Sports Training, Fitness Program and On-line service in Brisbane, Australia. He trains athletes to get stronger and faster and dedicated men and women to achieve fat loss and HEALTH results using his no bull attitude.