Low Back Pain Relief

Stretch outer thigh | Strengthen inner leg | Build hamstring strength

 



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[ms_column style=”2/3″ align=”left” class=”” id=””]Starting with the stretch phase, we work through a number of bodyweight flows that invite blood flow to the adductors and abductors, which tilt the pelvis and create pain. Then, we strengthen the adductors which often become very weak, with a wide base series of exercises and hamstring moves.[/ms_column]
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Cossack Squats

This move builds strength in your thighs and leg but as a bodyweight flow is a perfect warmup.

At least 6 reps per side.

Step Through

By moving your hips and legs around in a push up position, you  bring blood flow into your hip joint – loosening up the muscles around the joint which get tight from repetitive stress.

At least 10 per side

Hamstring Curls

A compound, full body move that really tests the hamstrings and also your core, quads, hips and glutes… strengthening all the muscles that get tight over time. The hamstrings, in daily life, get weak and doing these curls makes your body strong again.

At least 15 reps

Pikes & Jackknife

Instead of hamstring dominance, pikes and jackknife moves are quad dominant. They work the core and strengthen all the muscles around the core.



At least 12 reps

Sumo Squat

With weight, doing sumo squats builds the adductor muscles which again get weak on most people over time.

At least 20 reps

 

We are looking for at least 3 sets of Strength and 2 sets of Stretching

Because the hip muscles and quad get very tight from over use – sitting at a desk or driving, running on the treadmill, laying in bed or on the couch – the outer thigh gets very tight too. This causes some of the worst low back pain.

The first order is stretching these muscles out so we can then exercise.

As those muscles begin to loosen, we can spend time building and strengthening the weak muscle groups – glutes, inner thigh and hamstrings – which are typical neglected in daily life and in exercise.

Because the hip muscles and quad get very tight from over use – sitting at a desk or driving, running on the treadmill, laying in bed or on the couch – the outer thigh gets very tight too. This causes some of the worst low back pain.

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email: johann@johannunderdogtraining.com