The debate of whether a certain amount of alcohol is good or bad for you has been a long-standing one. Some of us enjoy the glass of wine with dinner. Others have a few beers on the weekend. But do you need to quit it altogether to change your body or your health? If you’re […]
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In a given day how often do you breathe deeply? In a stressed out world you can unconsciously end up breathing short and shallow breaths, this can reduce oxygen intake and further drive the stress response. Breathing is an interesting function of the body and arguably the only one that is both unconscious and consciously
Side plank exercise A strong core is key for lower back health and sciatica recovery. Often we can think of the core as the abs, or 6 pack, but this is not the whole picture! The core includes all the musculature of the front, sides and back of the abdomen. This modified side plank is
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Dead bug exercise If a lumbar disc issue causes your sciatica then it is important to keep the core muscles strong and engaged to keep the lumbar spine stable. Today we follow on from the ‘Quadruped Hip Extension’ by engaging the core while initiating leg movement with the dead bug. The dead bug exercise is
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If your sciatica is caused by piriformis tightness then you need to stretch and release the glute. If it is caused but a lumbar disc bulge then this exercise won’t be as helpful, but taking care of your glutes is still a good idea! STEPS for glute stretch: 1) Sit on the floor with
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When rehabilitating a lumbar injury or sciatica it is vital that you learn how to bend forward to pick objects up properly. Often its poor movement patterns repeated over time that leads to a weakened state that causes the injury in the first place. Use this bend drill to find your limit in the early
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Today we will work on bracing the core while coordinating hip extension. This is helpful to increase stability in the lumbar spine, engage the glutes. The quadruped hip extension is designed to isolate and target the largest muscles of the butt, the gluteus maximus, and gluteus medius. But in addition to targeting the glutes, the
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If you’ve had no time during the week and you’re looking to fit in a quick, solid sweat, here’s your go-to do anywhere workout. It’s a great way to maintain muscle mass, keep your metabolism going and more! Full-body movement everyday is important whether it be cycling, running, climbing, walking or this awesomely time-efficient
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Just when you think being pregnant is enough to deal with, nature has to throw in the curve-ball of a higher risk of low back pain. Not only that, but statistically, it’s said to start early on in pregnancy and increase over time. This can put a lot of stress not only on the mother,
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SQUAT MOBILITY: Cossack squat (5/7) Cossack squats great dynamic stretch that can be used before squats or as a strength movement by itself. Start with your bodyweight and try holding a weight out in front to make it a strength movement. This exercise is great because it targets side-to-side movement which provides the hip muscles
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