Bulletproof Your Body
Cars are an incredible, complex feat of engineering meticulously crafted to ensure optimal performance. They require regular maintenance to stay on the road. Similarly, the human body is a masterpiece of nature's design, demanding constant upkeep to thrive.
Let's explore three areas essential to sustaining our bodies’ vitality.
Hip Flexor Strength and Flexibility
Hip flexors play a pivotal role in everyday movements, from walking to running. Prolonged sitting, a common modern-day affliction, often leads to tightened and shortened hip flexors, which can contribute to hip and lower back pain.
Incorporating a combination of targeted stretching and strengthening of the right muscle groups will combat this pain. Begin with a 90-second couch stretch on each side (photographed below), followed by three sets of 10 hip flexor hikes to strengthen these muscles and restore balance.
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Glute Activation
Sedentary lifestyles can also lead to weak or inactive glute muscles. Many people suffer from gluteal amnesia, a condition where their glutes fail to properly engage throughout the day, ultimately stressing the wrong muscles and tissue. This compensation can lead to issues in the knees and lower back. Prioritize glute activation by focusing on squeezing and engaging the glutes during lower body movements. Start with glute-bridge holds, focusing on the activation of the muscle. Perform three sets of 10 reps, holding for three seconds at the top of each rep. Before you lift your hips, remember to go into a posterior pelvic tilt by sinking your lower back to the ground and bracing your core. This should be felt primarily in the glutes.
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T-Spine Mobility
The thoracic spine spans from the shoulders to the lower back and plays a crucial role in maintaining mobility and posture. Poor thoracic spine mobility can inhibit your spine’s ability to rotate and extend.
Perform book openings to enhance rotational mobility. Aim for 10 repetitions on each side. Additionally, use a foam roller to gently mobilize the thoracic spine, promote flexibility and alleviate tension through extension exercises.
By prioritizing maintenance and addressing key areas of weakness, you can fortify your body against the rigors of daily life. Just as regular tune-ups keep a car running smoothly, proactive care helps ensure your body remains functional for years to come. Incorporate these practices into your routine to bulletproof your body and unlock its full potential.
About the author
Mr. Davon Randolph is a Fitness and Wellness Specialist in the Slainte Fitness Center at USLI. Mr. Randolph is passionate about helping others learn to enjoy exercising within their own capacity and teaching them that physically pushing their limits can be both fun and rewarding. He is also heavily interested in utilizing corrective exercise to help clients move well for life.