Choose Joy! Every morning that I open my eyes to see another day I have a choice. I can choose to lament over all that didn’t go my way the day before. Or, I can choose to embrace the day that is ahead of me and make the most of everything that is about to come my way. I can choose joy in whatever situation I find myself in. What are you going to choose today?
On the FIRST day of Fitmas 🎄 #mytrainergavetome a 45sec PLANK! . PRIMARY MUSCLES WORKED: 💪 Core (transverse and rectus abs, back, obliques, glutes, pelvic floor) . WHY: 🤷♂️ Better posture, injury prevention, improved balance . HOW: 🤔 Prop up on your elbows and toes to form a straight line with your body from head to heels. Keep elbows directly under shoulders, hands directly in front of shoulders and shoulders blades retracted. Maintain neutral spine (which will leave a small curve in the lower back). Squeeze the glutes, squeeze the quads (lock the knees), and push your heels back. BREATHE. Take long deep breaths - as you inhale, expand your ribcage and as you forcefully exhale, contract and squeeze your ribs in tight. . DO NOT: 🙅♂️ Look up, shrug your shoulders or let your chest sag, excessively arch the back, let your bum sag or raise it in the air. . If you do any of these 🚫 please make use of the following modifications until you get stronger and can maintain proper form. MODIFICATIONS: Plank on an incline or drop to the knees. . LET’S SEE THOSE PLANKS! (You’ll be doing this one every day for the next 12 days so you have lots of time to practice) 👌🏼 . TAG US and HASHTAG #flexsquad#fitmas on your plank posts + stories SO WE CAN CHECK YOUR FORM 👀 and be friends 👯♀️ . After you’re done, post a Christmas emoji below 🎅🏼🤶🏼🎄❄️ (because we love seeing Chrismassy things on IG 👏🏼) . See our last post 👈🏼 for CONTEST DETAILS and TAG A FRIEND so you’ll have some company over the next 11 days 👫 . xo 💋 J + K
AB EXERCISES for people with BACK problems! Have you ever done ab exercises and felt pain and discomfort in your lower back? Here are a few exercises that will take the pressure off the lower back but still help you work those abs! 😊! Ab circuit 👊👊👊 @townsonfitness . . . 1⃣ Elevated leg on bench crunches: Having your legs elevated off the ground prevents your back from curling 2⃣ Elevated leg crunches: Same benefits as above ☝ if you don’t want to use a bench! 3⃣ Mountain climbers: Keep your back straight, don’t let your hips drop or you will feel the pressure on the lower back 4⃣ Knee to opposite elbow mountain climber: Works your core and obliques! 5⃣ Reverse crunch: Squeeze your abs as you tuck your knees in so you are not using your back muscles to stabilize your body. . . . 20 to 25 reps for each exercise and repeat 4 to 5Xs!
With the snow shovelling season coming up its important to maintain that strong core and keep challenging it. Even us physios sometimes need to work on our core strength. 💪 ♦️ The deep core muscle called the transverse abdominis (TA) is responsible for helping to stabilize the lumbar spine, pelvis and rib cage. When dysfunction occurs this muscle has difficulty remembering what job it’s supposed to do. ♦️ Lying on your back keeping both your pelvis and spine in neutral think about pulling belly in towards your spine. You can add upper or lower limb movement as long as you keep your pelvis and spine in neutral. ♦️ If you can’t maintain neutral be sure you relax everything and re-engage the muscle like shown in the video.👍👍 ♦️ If you can’t get the core activated you might need some treatment or some one-on-one direction! Luckily I know a few smarty pant physios that can help! 😂😂Contact us @mendphysio to get that core strong and be invincible🦸♀️ this winter!❄️❄️❄️ ♦️♦️ #getittightgetitright#core#dynamicstability#progressions#transverseabdominis#stabilize#exerciseismedicine#physio#physiotherapy#physicaltherapy#pt#massage#rmt#massagetherapy#orthotics#rehab#leslieville#toronto#the6ix#supportlocal