Fitness. Strength. Nutrition.
Rehabilitation
Pelvic Tilts: Part 2
Jul 18th
We talked about pelvic tilts and the different ways your hip can sit in part 1. It has been a very long time coming but here is Part 2 and it is going to show you how you can go about fixing those tilts and get back into realignment. However, keep in mind that just because generally when your hamstrings are loose and your hip flexors tight, you will have an anterior tilt, each person is different. The primary reason for the tilt may be coming from the hip flexors. I will tell you what to remedy for each condition, but just keep in mind everyone is an individual. In saying that, if you do have a severe tilt either way, then it is likely all the exercises will help get rid of it. Most people stand in an anterior tilt, but sit in a posterior tilt. More about that later too!
Muscle Imbalances
Jun 24th
Muscle imbalances affect and cause a lot of postural problems and injuries. I just wanted to talk generally about them today as a lot of people left this in my comment section and trying to go through individual muscle imbalances in one post is madness. Remember nearly every injury I talk about results from some sort of muscle imbalance problem, so we will talk more in detail about them as I get more posts up!
Muscle Imbalances from LaurensFitness on Vimeo.
Ignore the demo thing at the top I’m too cheap to buy the full product…sorry.
Popularity: 11% [?]
Pelvic Tilts: Get Them Right
Apr 7th
The movement and consequent function of the pelvis plays a big role in your ability to have correct posture when exercising and performing every day activities. Getting your pelvis moving correctly will have a big influence over your ability to lift, your injury risk, your health, and the way you look. Correct pelvic posture is important, make sure you get yours right.
The Tilts
The two movements we are concerned with are the Anterior Tilt, and the Posterior Tilt. With muscles imbalances the pelvis will tilt into either one of these directions.
Fascia Part 3: Stop The Pain
Mar 20th
You now know why you get pain from fascia, how it becomes tight, and what problems it can cause you. If you don’t know, then you haven’t read Part 1 and Part 2.
Loosen Up
There are several general things you can do to prevent and help heal fascia pain. Remember your fascia can be tight all over your body. Even if one area is not the cause of the pain, it will still need attention. Start doing some of these things and be on your way to a pain free life!
Fascia Part 2: Where Is The Problem?
Mar 13th
Everywhere. I could leave that one word as this whole past and I would have answered my somewhat useless question correctly. After reading Part 1, you will now be knowledgeable enough on this topic to understand that your fascia connects right through your body. One thing goes wrong, many things go wrong. However, seeing as I am writing a post on where the problems lie, I’m going to answer my own question.
Fascia Part 1: An Important Piece Of The Pain Puzzle
Mar 6th
Things hurt sometimes. You get pains and aches. It’s ok, because generally you can fix it. However, sometimes the issue may not be so simple. Got hamstring problems? How about tight calves? Get constant pain in your arches? Back get sore occasionally? All these problems can be, and often are related to fascia. What in the world is Fascia? Read on…this 3 part series will tell you all you need to know about this important piece of the pain puzzle. Part 1 is going to cover what fascia is, how it becomes tight and why it causes you pain. Problems and solutions come in the next two parts. I am a firm believer in understanding a concept makes it easier to apply.
Push-Ups: Don’t Miss Out
Mar 3rd
The push up is one of the oldest exercises in the book, and for good reason. It works. People have used it throughout time to build strength, get a better physique and prove their manliness! The thing is, this exercise is simply one of the best you can do for your shoulder health. You are too advanced for push-ups? Take a step back, read this post and rethink your stance on the old push-up.
Why Push Ups?
Push-ups are one of my favourite exercises, here why:
- Good compound exercise that targets the chest, shoulders and triceps.
Tennis Ball Part 3: Upper Body
Feb 29th
Your lower body should be loose as a goose right now. It’s time to move onto the upper body. If you haven’t done so already read Part 1 and Part 2, to find out all you need to know about trigger points and how to work them in your lower body. Part 2 also gives you some information on what to do before and after each trigger point session.Read them? Good, now we can move onto some tight and painful areas in the upper body.
If you want more information on how to find trigger points, and where they all are in your body, then check out this review, the trigger point therapy workbook.
Tennis Ball Part 2: Lower Body
Feb 27th
As a general rule, when working, lifting and exercising we are stressing the same muscles and movements. This repeat stress can lead to overworked muscles and consequently tightness and trigger points. I don’t need to go through this again though, it’s all covered in Part 1. The lower body has many common trigger points. Most of us sit all day long, and then go to the gym and do the same things day in day out. We are going to look at some of the more common places where almost everyone is tight.
What Your Should Know Before
Tennis Ball Part 1: A Tool You Never Knew You Had
Feb 24th
Feeling sore, tight and fatigued? You’ve stretched until the cows came home but you really don’t fee any better. You’ve deloaded, done your recovery session, even taken a hot bath. You know what you need is some deep, hard, painful soft tissue work. Oh how nice a massage would be right now. The problem is not all of us have the time or the money to invest in some good soft tissue work. Want a cheap yet extremely effective way to get rid of your aches and pains? Go out to your backyard and steal your dogs tennis ball…with a little understanding and application, this little baby is going to become your new best friend.
The Psoas: Is It Killing Your Back?
Feb 19th
If you don’t already read this fantastic blog and haven’t seen the recent guest post I did titled The Psoas: Is It Killing Your Back, head on over to Strong Lifts and check it out.
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Injury Prevention: The Ultimate Checklist
Feb 17th
Nobody wants injuries. Whether you are an athlete, a weight lifter, a runner or someone trying to get fit, injuries suck. The good news is you can do a lot to prevent them. See how many of these points you can check off. Are you being safe in the gym?
1. Warm Up
I’ve said it before and I will say it again, you need to warm up. I am going to start sounding like a broken record, mainly in the hope that if you read some of this stuff enough times, the importance may sink in. Even if you feel like you can jump straight into it, one day you won’t, and when that day comes, it will be painful. A good warm up will
Healthy Knees: 10 Tips to Prevent Pain
Feb 4th
Knee pain is one of the most common ailments people report when exercising. Everyone is putting their knee joint under stress regularly, especially those participating in exercise and lifting. The good news is, there are so many things you can, and should be doing to prevent it. Read on for some tips on how to keep your knees healthy and pain free (in no particular order).
1. Warm Up Correctly
Foam Rolling: Get On It
Jan 24th
Massage therapy is a necessary part of recovery and adaptation, but it can make a massive dent in the hip pocket. If you want an easy, cheap, and effective way to relieve the aches and pains that are slowly building up against your body, look no further than your own long, round and hard piece of foam.
What is it?
Foam Rolling is the most cost effective way to get relief from muscle aches and pains. All you need is a piece of foam (most gyms will have a few lying around), and some pain tolerance! If you aren’t doing it already in your routine, then you should start, right now. You will see and feel the benefits immediately.
Tight Hips? Tips To Loosen Your Hip Flexors
Dec 24th
What’s long and hard and as stiff as a plank of wood? Get your mind out of the gutter…I’m talking about your hip flexors. Tight Hip Flexors can be a big problem, and so easy to get. In a previous post, Pain At The Desk, we saw how sitting down affects your hip flexors. I know when I sit at the computer too long, I tighten up very quickly, and after a long flight from Down Under to Europe I’m as tight as a drum.
Where Are Your Hip Flexors?
