Has stay-at-home life found you working from your kitchen counter all day, completing every single thing on your list of house chores, and embarking on a new yard work project every month? Are you also now wondering if you’re really safer at home because of all the aches and pains that are plaguing your days? You’re not alone.
PT's have been hearing the same things over and over this year: “My back is killing me because I’ve been gardening/doing house work”. Join us for 20 minutes a day and we will give you a few things to help with your pain. For the most part, we need to address gentle spinal + hip range of motion, core + glute activation, and most often the back hurts when the glutes stop working. Gentle activation of these muscles, with a few notes to the body about how to move, can set you free. Reminder: wear your DFND compression tights when doing these training movements, as well as when you hit the hard work. Your body will thank you for the extra support.
Hip Release with Foam Roller
Windshield Wiper Legs
Introduction to Core Activation
Glute Activation - Bridge
All 4’s Arm/Leg Lift
Now that you’ve got your mobility going and your activation turned on, let’s talk about form. These nuggets of information will help you when you bend, squat and lift, you know how to do it properly.
Proper Hinge Form - Kneeling (for the garden)
Hinge to Squat Form
Practice your form without weight and then slowly add a bit of weight (something light) so you can prime your body to accept load before you drag 30lbs bags of mulch around for 8 hours a day :)
**Instruction videos courtesy of KoaFit**