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WHAT TO DO AFTER A BACK TWEAK!
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So often we see people going into aggressive flexion, extension, and rotation after they tweak their backs, thinking it will help them loosen up. But the reality is this excessive and haphazard movement often causes more irritation and damage than good.
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In this video, owner goes over four different things to do when you tweak your back that will help you regain mobility and strength!
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1️⃣Deep belly breathing with feet elevated. Elevating your feet helps you to get your rib cage and diaphragm in a good position. From there, inhale deeply, trying to initiate the breath down in the belly, and allowing it to rise up into the chest, then exhale fully reversing that pattern.
2️⃣Cat/Cow. Be sure to move very gently through a range of motion that is comfortable and doesn’t cause pain.
3️⃣Rocking on all fours. Slowly sit your hips back toward your heels while maintaining a neutral spine.
4️⃣Supine marching. LEVEL ONE: lie on your back with your knees bent and feet flat. Press your lower back down toward the floor by depressing your rib cage. Without allowing your ribs to flare, slowly bring one knee in toward your chest, then return it to the floor and switch sides. LEVEL TWO: Lie on your back with your knees up at 90 degrees. Keep your ribs down and back flat to the floor, the slowly lower one heel to the ground, bring the leg back up and switch sides.
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We hope these help you out if you ever tweak your back! Tag a friend who might need these in their life! And until next time, ✌️💙💪

TRXRGHT
SLOW CLIMBER 🧗‍♂️
This movement is a great compound movement that challenges the whole body.
The SLOW CLIMBER is really just a slowed down version of the MOUNTAIN CLIMBER. MOUNTAIN CLIMBER is more for the cardio exercises while SLOW CLIMBER is more of a muscle building exercise!
Try it next time you get to play with the TRX!! . .

TRXRGHT
Y FLY + CURL
This movement is great for toning the upper body while keeping your core engaged.
Try it next time you get to play with the TRX!! . .
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A SIMPLE EXERCISE TO DEAL WITH LOW BACK PAIN [2minute drill]
[Runner's rehab guide]
I've gotten a lot of requests over the holidays to focus more on doing series and sticking to a focal group for a couple weeks at a time. Like my guy Jalen Rose says 🔈 "give the people what they want"😏
So I decided to kick it off by talking to the running world💨. Over the next couple of weeks I'll be going over a lot of things relevant to rehab and performance in the running world🌍
Side note-the body is the body and although I'm focused on runners all of these exercises can be repurposed for the general population and used to deal with the same areas of pain or areas of strength focus
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A lot of runners I work with express that they experience back pain either during a run or post run
This drill here is an amazing way to improve running mechanics and reduce back pain by increasing core strength
This drill is called an anti-extension drill. All that means is your challenging your body to not go into an excessive amount of back extension (over-arching your back) while running, especially as you begin to fatigue later on in your runs
Do 6 sets of 10 reps total alternating legs after each set✌🏾