Now then alive peeps!
So my lower back pain has been horid after dancing for hours on end at the weekend 😂 so this is the small routine i made thats been helping me alot the last few days and only takes 10min and works all areas that might be causing pain.This is just the first half of the routine and ill post the 2nd half later as i ran out of word space
First on the foam roller to loosen up the glute and lumbar connection, tight glutes can easily cause tension and pain in the lower back. Straighten the leg of the glute your rolling, cross your other leg over and roll your self back and forwards. •
Next is elevated leg raise and iso hold, if you have posterior pelvic tilt causing back pain then the lower abbs will be weak and this is a fantastic way to strengthen them and take the strain away from the back while also working hip flexor strength witch could be weak contributing to pelvic tilt and pain.
Foam roller window wipers next, place the roller on your sacrum and slowly lean your knees over to one side hold then tilt over to the other side, this helps release any tension causing tightness around the joint and the muscles connecting it to your pelvis.
Moving onto rolling out the thoracic, lumbar connection in the spine where tension can also build up causing pain running down the spine.
#LightWork 😜. So I usually use a Smith machine to squat....but after having my baby, my stability has SUCKED. My personal trainer said free weight squats are way better for stability and core. If you look closely...my knees are pretty shaky. This is due to me having to spend most of my last month of pregnancy in bed🤰. I had a rare case of pregnancy induced hypoglycemia (without having gestational diabetes)...this triggered fainting so I literally slept probably at least 12 hours/day to conserve energy. I lost a lot of tone and muscle during this time. SO, I have been focusing a lot more on stability which in turn tightens that core! I'll be sharing a lot more of what I have been doing to stay healthy and more postpartum fitness tips to come!!! 💪
Hey hi hello 👋🏻 just popping in to let you know that @1upnutrition is having a promo this week for 15% off the entire site + an extra 20% off when you use my code BSKY!
My current everyday supplement routine:
▪️Vegan greens and reds in the AM: I definitely do not get enough servings of veggies throughout the day. PLUS there are also probiotics in the formula and your girl was on Augmentin for 10 days straight...perfect for rebuilding that gut flora!
▪️Vegan BCAAs + creatine: the perfect intra workout ▪️PB vegan protein postworkout
Please keep in mind that supplements are just that- SUPPLEMENTS. They are not necessary to achieve your goals. Supplements should be used in addition to a solid workout routine and healthy balanced diet. ♥️
Beautiful isn’t always healthy, but healthy is always beautiful!
As the saying goes “we are what we eat”! Not enough sleep, too many refined carbs, too much sodium and not enough water is always the perfect recipe for puffy eyes and feeling sluggish!
How many times have we gone to bed too late, grabbed a late night snack that was that wasn’t good for us (but was quick and easy), gotten up too late to start our day right and felt like crap? ✋
Starting the day with hot lemon 🍋 water, lots of water throughout the day, eye booster 👀 and a plant-based shake 🥤and raw greens 🥦🥬are my secrets to feeling great! What are some of your health and beauty tips??