Do you get lower back pain after exercising? Check this out!

Many complain of getting sore lower back after exercising

One thing to keep in mind if this happens is weather your core is doing its work properly? Its your core that stabilizes most movements, and if your core doesn't do its work correctly the stress will show in the lower back.

It doesn't help much to contract your shallow, good looking, six pack. Its your deep core muscles that has to be activated, something that sometimes can be hard to figure out how to do. By watching my not so fancy video you get some good tips and tricks how to contract your deep core muscles and how not to do :)

An easy way to exercise the deep core muscles is to lay on the ground, bend your legs to 90 degree angle and start straightening the legs to the ground WITHOUT the lower back jumping of the flor at any point.

If this goes easy you can easily ad extra challange to the exercsise by adding wight on your legs or in your hands. One of my favourite exercises is this stick exercise. The first goal is just to get the stick behind your feet, if that goes well you can add a plate on the stick too :)

Another favourite is Plank. However the plank is also easily done wrong. Focus on turning your ribs down and turning your hips slightly forward (squeezing your glutes). Then start pulling your elbows to your feet  or knees at the sime time as you pull your feet or knees towards your elbows. Your lowerback should be totally straight without any backextension at all. Sadly Instagram has made it popular to point your ass as much as possible to make the plank look sexy, but by holding the plank like that for a longer time you only stress your lower back in a bad way and doesnt fully engage your deep core muscles!
Try it out and see the differens, i promice you that you will feel the difference :)

3 good ankle and feet stretches and my stretching routine

The ankle and feets are just as important to stetch as the rest fo the body, but many forget them. To be able to run and move correctly you need to take care of your ankle and feets aswell. Poor mobility in these areas can be one cause of knee pain and increases the risk of injury.
Here are 3 different but excellent ankle and feet stretches.

Deep squats is excellent tests for ankle and feet mobility. Try doing an deep squat before and one after the stretches and see if the exercises has helped you :)

I recommend doing every stretch for about 2 minutes

I also explain some about my stretching routine. I almost weekly get the question on how and when to stretch. Its  individual, but here is some short tips:

• Give the muscles some time to recover after training before you stretch. After a hot shower or sauna is idealy.
• Dont do deep stretches before an important strength performance since it decreses strength
• Dynamic light stretches is always good to do before strength training though, so that you are able to do the exercises in correct movement patterns.
• Deep stretching and mobility is good to do on a separate day
• Tools as triggerpoint ball and foamrollers are excellent tools to propperly open up yor body, without risking to overstretch something.

Monday HIT training

I feel like this monday need a extra kick in the but.

A quick Hi-intensity workout works wonderful for that. Just remember to not do these kind of hi intensity workouts too often, nor in hangover ;) Once or twice a week is a good amount! Your cardiovascular system need a good recovery after going all in althoug its is for a short time.

These kind of exercises are also easy to do at home, they dont take much time and are highly effective. I like them cos they are simple, you only have one task, and that is to go all in and push it. Perfect for a moody monday when you need to take your mind of something.

12min AMRAP (as many rounds as possible)

 

Goblet squat 10 (Or jumpsquats)

Stick situps 8

Superman lifts 10

spiderman pushups 8

This kind of workout increases your aerobic level, your muscle endurance and burns calories effectively. Just put a timer for 12min, some good music and GO!

This one you can do at home. If you dont have a kettlebell you can just do deep jump squats instead.
Or then you just join me for the Prformance HI-INT class this evening and let me push you to that extra limit ;)