When you walk into a room, whether it be the gym or a job interview. You want people to respect you right? You want people to look at you and think "that person oozes confidence and it looks like they know what they're doing!" What do you think you can do to give this impression off? Add some lean muscle? I guess, but that isn't for everyone. Let me give you a clue, it's all about how you walk and carry yourself...Improve your posture!
I originally developed this little routine for myself, to improve my posture, mobilty and relieve tight areas. It worked! I started to notice some of my clients had the same tight areas and needed improved posture, so I'd recommend it to them. Guess what? it worked! They experienced less lower back pain, improved posture and faster recovery. Perform it at either the start of your session, end of your session or any time during the week. Aim to do it 3 times a week to see the best from it. And females don't be put off by the title, it'll have the exact same benefits for you.
Alpha male mobilty routine
IT band foam roll
A tight IT band will usually cause pain in the knees and hips! Foam rolling them will loosen them up. Aim for 60 secs each leg.
Glute hockey ball SMR
Locked up glutes will cause back pain and prevent you from squatting deep. This drill is decently uncomfortable to say the least. But bare with it. If it hurts to much, start with a tennis ball. Spend 90 secs on each butt cheek.
Quads foam roll
Tight quads will pull the pelvis down rocking it forward. This will create stress on the lower back. And if really bad, will show signs of lumbar lordosis. If the hips are out of alignment they will put the whole spine out, creating very poor posture. Spend 90 secs exploring each leg.
Fire hydrant spine twists
For this one, come down onto your hands and knees. Place one hand on the side of your head, then twist round to bring your elbow to elbow. Keep a nice flat back throughout. This will help improve thoracic spine mobility. Do 8 reps each side.
In a press-up position bring one foot up and get it as close to your hand as possible. Pause for a second, then change legs. This will help loosen the hip joint and relieve lower back tightness. Aim for 6 reps each leg.
Kneeling hip flexor stretch
Tight hip flexors will pull the pelvis down rocking it forward. This will create stress on the lower back. And if really bad, will show signs of lumbar lordosis. Hold each leg for 30 secs.
TRX chest stretch
A tight chest will pull the shoulders forward creating a hunched posture. The trx chest stretch will open the chest back up creating better posture. Hold for 30 secs.
As always, any questions, get in touch!