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How To Get Back In Shape Again Without Injury
How To Get Back In Shape Again Without Injury
If you haven't been working out in a while there is always a little anxiety around getting back in shape. This is understandable as it can be so easy to make mistakes when getting back into working out. Here we'll go into 9 steps that will help you make sure that this time you're getting back in shape, you do so safely without injury, this way you'll be able to continue to enjoy the many benefits that come from working out regularly.
Read more: https://backinshapeprogram.com/2022/10/how-to-get-back-in-shape-without-injury/
?️ Join The Sunday Newsletter Free:
? https://backinshapeprogram.com/sunday/
Links:
Full Back Relief Technique: https://youtu.be/kq72-l-vtF8
Getting Into Running: https://youtu.be/fyFvk1FHc8A
Protein Supplement: https://youtu.be/wJ0xGFkG_tU
Chapters:
0:00 Get Back In Shape After Injury
0:58 Tip 1: Scale Your Workouts
2:17 Tip 2: Have A Post-Workout Routine
3:58 Tip 3: Large Compound Exercises
5:09 Tip 4: Avoid Unnecessary Exercises
6:58 Tip 5: Which Cardio Will Be Best?
8:25 Tip 6: Getting The Right Nutrition
9:28 Tip 7: Rest-Days?
11:09 Tip 8: Expect Muscle Soreness
12:10 Tip 9: Follow A Program
#BackInShape #BackPain
...
https://www.youtube.com/watch?v=61VWTvhCk3Q
If you haven't been working out in a while there is always a little anxiety around getting back in shape. This is understandable as it can be so easy to make mistakes when getting back into working out. Here we'll go into 9 steps that will help you make sure that this time you're getting back in shape, you do so safely without injury, this way you'll be able to continue to enjoy the many benefits that come from working out regularly.
Read more: https://backinshapeprogram.com/2022/10/how-to-get-back-in-shape-without-injury/
?️ Join The Sunday Newsletter Free:
? https://backinshapeprogram.com/sunday/
Links:
Full Back Relief Technique: https://youtu.be/kq72-l-vtF8
Getting Into Running: https://youtu.be/fyFvk1FHc8A
Protein Supplement: https://youtu.be/wJ0xGFkG_tU
Chapters:
0:00 Get Back In Shape After Injury
0:58 Tip 1: Scale Your Workouts
2:17 Tip 2: Have A Post-Workout Routine
3:58 Tip 3: Large Compound Exercises
5:09 Tip 4: Avoid Unnecessary Exercises
6:58 Tip 5: Which Cardio Will Be Best?
8:25 Tip 6: Getting The Right Nutrition
9:28 Tip 7: Rest-Days?
11:09 Tip 8: Expect Muscle Soreness
12:10 Tip 9: Follow A Program
#BackInShape #BackPain
...
https://www.youtube.com/watch?v=61VWTvhCk3Q
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4-steps-to-fix-back-pain-(part-4)-shorts
This is a short extract from our longer more detailed episode of the Back In Shape Podcast you can check it out here:
? https://backinshapeprogram.com/2023/02/discover-how-exercises-help-fix-your-back-pain/
?️ Join The Sunday Newsletter Free:
? https://backinshapeprogram.com/sunday/
#BackInShape #BackPain
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https://www.youtube.com/watch?v=FLpixeqVGjY
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learn more at backinshapeprogram.com
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https://www.youtube.com/watch?v=UyMH01eQqro
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?️ Join The Sunday Newsletter Free:
? https://backinshapeprogram.com/sunday/
#BackInShape #BackPain
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https://www.youtube.com/watch?v=0M8oC-cHcyU
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Exercises For Lower Back Flexibility | Improve Lumbar Flexibility
Below are some of the stretches that Mike mentioned in the video check them out!
Hip flexor stretch: https://youtu.be/dWE4c2Q0lWY
Hamstring stretch: https://youtu.be/yyFZfOFdhFk
Gluteal stretch: https://youtu.be/lWuby9rHXKY
Flexibility in the lower back is something that people focus on when they've got back pain. Commonly we will get patients doing some specific movements to help their back pain. When it comes to flexibility, working more on the hips helps provide a stable base for the lower back.
In the short term when you've got lower back pain, improving flexibility of the hips is a much more effective way to go. This is something that works time and time again with patients, leading to less frequent relapses and ultimately less bumps on the road to recovery.
For some simple hip flexibility stretches to help your low back pain, and improve your overall flexibility to help your lumbar spine, check out our rehab section of our YouTube channel. You can also get involved with our Back in Shape App (below) and follow our Back in Shape Home Edition program which will walk you through all the necessary parts!
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Fix your back from home:
?Join Our FREE Membership Area Today! ?
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https://www.youtube.com/watch?v=QZlUIx50Tpc
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Is My Neck Pain A Trapped Nerve
Thank you for joining us for our live video today, this is episode number 20 so we’ve been doing these for four straight weeks now. If you find them helpful do share, like and subscribe or follow us on social media for more of our content!
*****
Before we get into it don't forget you can:
? Join Our FREE Membership Area Today - Fix your back from home: https://backinshapeprogram.com/join-free
*****
Today we’re talking about trapped nerves, with specific reference to neck and shoulder pain. What causes them, what they’re not and examples of the problem. A very common type of nerve pain is one that affects just above the shoulder blade that often gets a bit worse when you move the head in certain ways. It may feel like the trapped nerve is in the shoulder blade itself because the pain is intense, but if you were to do any treatment on there it would likely not improve your symptoms. If you instead address what exactly is compressing the nerve in the neck, you’re more likely to get results.
You can irritate nerves in the neck, in the rib joints and in the lower back too. We’ve all likely heard of sciatica which is a common trapped nerve in the lower back but causes symptoms down the length of the back of either leg and sometimes in the toes too. Find out exactly what’s causing this compression, what’s occupying the space and address that and you’ll likely get some results.
Things you can do to help would be to keep your head in as neutral a position as possible when you’re watching TV or when you’re sat for long periods on your phone or on your laptop. Avoid slouching on the sofa or sitting with your head propped up on your pillows while you’re watching TV. Reposition your neck so it’s more balanced, use ice a few times a day for no more than 5 minutes at a time if you are getting some pain and you can also try the towel stretch that we often recommend, you can find that here: https://youtu.be/lb-Xgk-5NeM
If it’s a trapped nerve like sciatica in the lower body, do check out our Back In Shape membership area, this can be found at www.backinshapeapp.com. If it’s in the ribs, this is more difficult as there’s not a lot of movement around there, but they usually do clear up on their own. You can also try doing some postural exercises to stretch out the chest a bit more and decrease stress on the ribs. Generally avoid knee hug and flexion based exercises that have you bending forwards.
The questions we answered today were:
Neck pain can be very draining, are there any exercises you would recommend?
Yes, definitely we have been through these before. The towel exercise as linked above will be very helpful, the cervical extensions exercise is a great one too, this is the one that we showed
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https://www.youtube.com/watch?v=ew38Zbj4il4
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?️ Join The Sunday Newsletter Free:
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Simple Stretches like the knee hugs and child's pose are no good for healing back pain, instead focus on the right movement in the low back and decompress your low back properly using the bed decompression. We discuss these in more detail in the video below as well as giving you step-by-step instructions on these great back pain relief stretches:
https://youtu.be/aqcvEh7hVGY
We cover the towel stretch, bed decompression and the chair stretch as well as a useful little mobilisation to help pump and decompress your lower back safely.
#backstretches #backstretcher #decompression
...
https://www.youtube.com/watch?v=8tyjzXeyDVY
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? Are knee hugs and rocks worsening your back pain or sciatica?
These are very common exercises recommended for back pain, but the truth is…they might be doing more harm than good.
Instead of promoting healing, these exercises often aggravate existing injuries by forcing your spine into positions, which usually cased the problem in the first place!
? These movements twist and flex your spine to its end of range, which can often exacerbate pain and hinder recovery. Rather than addressing the root cause of your discomfort, they may actually prolong your suffering.
? Discover how to overcome back pain and sciatica in our free 80minute masterclass!
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https://www.youtube.com/watch?v=CNziWh7y7-k
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?♂️ *5 Post-Marathon Tips to Avoid Back Pain* ?♀️
Running a marathon is a remarkable achievement, but it can also put a significant strain on your lower back. To help you recover properly and prevent back pain after crossing the finish line, we've compiled a list of 5 essential post-marathon practices. These simple yet effective tips can make a big difference in how your back feels in the days following the race. ??
*3 Key Exercises for Strengthening Weak Knees & Alleviating Back Pain* ??️♂️
Weak knees aren't just a knee problem; they can significantly impact your lower back health too. Dive into our latest video for *3 essential exercises* that you can do right at home to strengthen your knees and, by extension, protect your lower back from pain. ? Whether you're just starting on your journey to stronger knees or looking to escalate your routine, these exercises are scalable to your fitness level. ?
? *Resources:*
? https://backinshapeprogram.com/2024/04/5-ways-to-avoid-back-pain-after-running-the-marathon/
https://youtu.be/lCA3dc4U6tw
https://youtu.be/ueltEm9aOdY
https://youtu.be/aqcvEh7hVGY
https://youtu.be/4wQpTO6gihY
https://youtu.be/81f69qfkgo0
https://youtu.be/0O9NIYsJUxo
https://youtu.be/QIYFt7qQbJw
*Here's a breakdown of what you need to know:*
*Gentle Decompression*: Right after the marathon, perform gentle stretches to decompress your lower back. This includes the bed decompression stretch and the towel stretch, which help alleviate pressure on your spine, particularly beneficial for the L4, L5, and S1 discs. ?️
*Lumbar Spine Priority*: Immediately after finishing, focus on stretches that support lumbar recovery. This helps mitigate the impact of tens of thousands of steps taken during the marathon. ?
*Circulation Improvement*: Utilize hot and cold therapy to manage inflammation and speed up recovery. This contrast therapy is particularly effective in reducing back pain and promoting faster healing. ❄️?
*Muscle Stiffness Reduction*: Employ self-massage tools like massage guns to relieve muscle stiffness in your hips and legs, which can indirectly benefit your lower back. This approach is preferable to aggressive stretching, which might exacerbate any existing issues. ?♂️
*Stay Active*: Keep moving after the marathon to prevent stiffness and promote better muscle recovery. Gentle activities like walking or swimming can help maintain mobility without putting additional strain on your body. ?♀️?♂️
Incorporating these practices not only aids in your immediate recovery but also sets the stage for healthier back in the long term. Whether you're an experienced marathoner or a first-timer, these tips will help ensure that your back pain doesn't overshadow your accomplishment.
Watch our detailed guide on these practices and start implementing them to enjoy a quicker, more comfortable recovery post-marathon!
#MarathonRecovery #BackPainRelief #RunningHealth
*Chapters:*
0:00 Introduction
1:34 Strategy 1: Bed Decompression
3:29 Strategy 2: Lordosis Support
4:56 Strategy 3: Hot & Cold Therapy
7:25 Strategy 4: Self Massage
11:30 Strategy 5: Stay Active
12:01 Overview: Final Thoughts
...
https://www.youtube.com/watch?v=RbbciFFQOVY
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