One thing that is common for most people this time of year is eating a lot of extra food. There are lots of parties and very nice people bringing in tons of goodies to where you work.
This is also the time of year when exercise is sacrificed for other commitments and food choices can be made because of proximity (goodies at work), less time to prep (holiday shopping, parties, and all the extra traffic) and stress (not everyone enjoys this time of year).
Set up with your feet anchored under a dumbbell rack or other solid structure that will not move. Focus on bracing the abs, staying tall throughout the motion and not bending at the hips. Perform the hamstring drop with only one leg on the way down and both legs coming back up. Try to keep the emphasis on the hamstring, not the arms and shoulders. The upper body is definitely assisting the movement, but the hamstrings should be the focus. Enjoy.
This will punch your hamstrings right in the mouth. Set up with both knees bent, feet flat on the ground with a slider under one of your feet. Lift the foot that is not on the slider off the floor. Perform a single-leg bridge with the other leg. Once at the top of the motion, straighten the knee by sliding the foot away from the body. When the knee is extended, keep the hips on the floor, bend the knee and start again with the single-leg bridge.
This is a great alternative if using some attachment for the hands increases back pain or you find yourself pulling too much with the arms. Start by setting the pulley so it is around hip-height. Set the strap so it goes around the front of your hips. Set and brace your neutral spine position. Focus on keeping pressure through the heels and sitting back through the hips. To return to the start position, squeeze the glutes and push the hips forward. Avoid overextending the hips and straightening the body as this will cause you to lose your balance and fall back.
Mobilizing the first rib is not something many people know about which is unfortunate. The first rib is right under your collarbone and can be elevated which causes all sorts of issues for the neck and shoulder(s). Check out the video to see how to mobilize the fist rib.
This is an excellent movement for mobilizing and stretching the hips. Start with the first position and progress to the others as needed. Remember, focus on a mild-to-moderate intensity in the hip and glute area when performing these. Start in a pushup position. Bring one leg forward to the outside of the arm. In the second video, bend the elbow and try to get it as close to the floor as you can. In the third video, rotate the arm up towards the ceiling. Make sure to rotate the body, not just the arm. One way to help do this is to keep your eyes on your hand. The arm should not travel where the eyes cannot follow it.
The fact of the matter is, pain can bring each one of these situations to a grinding halt. Even worse, if the pain is left unchecked it usually gets worse and can even cause pain in different parts of the body.
It is not uncommon for a right ankle or knee issue to cause pain in the low back or the opposite hip and knee. I will explain how at a later date. The short answer as to how this happens is that everything is connected.
If you have been through a certain experience, you will undoubtedly have some practical advice to share with someone going through the same situation.
That experience allows you to speak with a voice that resonates greater than someone who lacks this experience.
I work with people all the time that have injuries and associated pain and other symptoms. I have become very skilled at helping these people, even though, I have suffered only minor injuries to this point in my life.
If you truly want to understand someone's situation, walk a mile in their shoes, right?
Nutrition really has to start with a change in your mindset regarding food and what the process requires. Nutrition is hard to change because it is something you have to deal with multiple times everyday and it is influenced by some many factors.
Emotions. Stress. Time. Family. Money.
These are just some of the few things that can interfere with changing how you eat. Fail to plan and you plan to fail.
One of the first steps in not bringing the temptation into the house. Unfortunately, the bad stuff is usually the easiest stuff to grab in a hurry and also things that you can eat a lot of before the brain triggers you to stop.
But, what do we do when we need a little something and we do not want to go face first into some ice cream, chips or cookies?
This is probably the number one reason people use as to why they cannot do something, especially exercise and nutrition. And don't even get me started on how much time is spent on Facebook, Instagram and the internet searching for inspirational memes.