Best Bodyweight Glute Exercise (SQUEEZE At The Top)
Glute Exercise to strengthen and activate the gluteus maximus at home. When you extend your hip backwards, squeeze your glute at the top and avoid rotating your hip out. keep your hips on the mat. strengthening the glutes is so beneficial in relieving lower back pain ... https://www.youtube.com/watch?v=BDfx1G_cEh8
In this tutorial, I'll show you how to fix lower back pain after or during squatting. We'll cover the top form mistakes to fix to avoid back pain during squats. And, I'll also share a few progressions to help support the lumbar spine and protect it from tension.
In the last part, I'll share a quick step-by-step head-to-toe form check to ensure you perform the squat properly, avoiding back pain, knee pain, as well as knee pain.
Free Back Pain & Sciatica Healing Resources: https://www.coachsofiafitness.com/free-back-pain-resources/
Piriformis, core, glutes strengthening exercise playlist: https://youtube.com/playlist?list=PLhXAVY3ejK2Hvxxrh5ZxDcgTTZLPKM-cT
Piriformis, sciatica stretches and mobility exercises playlist: https://youtube.com/playlist?list=PLhXAVY3ejK2G2qt953TpkwldrYF2ifaJh
Healing piriformis and lower back pain playlist: https://youtube.com/playlist?list=PLhXAVY3ejK2HlSzaseCRcl-yEJHEpm2LI
PROGRAMS:
▶Piriformis Control: https://www.coachsofiafitness.com/piriformis-control/
▶Piriformis Stretching Guide: https://www.coachsofiafitness.com/piriformis-stretching-guide/
▶Back Pain Control: https://www.coachsofiafitness.com/join-back-pain-bootcamp/
▶Trapezius Control: https://www.coachsofiafitness.com/trapezius-control/
✮CHANNEL INFORMATION
Coach Sofia helps women and men fix lower back pain, piriformis syndrome, and muscle pain through corrective strengthening exercise, nutrition and mindset. Coach Sofia is a certified strength coach, NASM Corrective Exercise Specialist, and someone who conquered chronic pain herself after being diagnosed in 2011 with piriformis syndrome, an L5/S1 herniation, and ankylosing spondylitis. She shares everything that helped her heal and get her life back on her blog and this channel.
✮FITNESS AND HEALTH DISCLAIMER
While I create and design every workout and routine, I am physically not present to coach you through the workout, fix your form, or assess your fitness level and health history.
Before acting on any information, exercise routine, or nutrition advice on this channel or blog, you should consult your physician first. If you have a medical condition, including physical injuries, and/or your physician advises against it, do not engage in any exercise routine or training advice on coach sofia fitness channel or site.
If you agree to use, and act on any information on this website, you accept to use it at your own risk.
All information, workouts, and nutrition information are not intended to substitute medical and/or health advice or to treat an illness or health condition.
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https://www.youtube.com/watch?v=Vt0FUNv74eQ
Full piriformis self-massage release tutorial here: https://www.coachsofiafitness.com/piriformis-syndrome-pain-home-treatment/
✮CHANNEL INFORMATION
Coach Sofia Fitness is a fitness channel focused on helping people fix lower back pain, piriformis syndrome and muscle pain through corrective strengthening exercise, nutrition and mindset. Coach Sofia is a certified strength coach, and someone who conquered chronic pain herself after being diagnosed in 2011 with piriformis syndrome, an L5/S1 herniation and ankylosing spondylitis. She shares everything that helped her heal and get her life back on her blog and this channel.
✮FITNESS AND HEALTH DISCLAIMER
All information presented on coach sofia fitness channel and blog are based on personal experience as a strength coach. While I design every workout, and fitness post with care, I am physically not present to coach you through the workout, fix your form, or assess your fitness level and health history.
Before acting on any information, exercise routine or nutrition advice, you should consult your physician first. If you have a medical condition, including physical injuries, and/or your physician advises against it, do not engage in any exercise routine or training advice on coach sofia fitness site.
If you agree to use, and act on any information on this website, you accept to use it at your own risk. Coach Sofia Fitness will not be liable for any injuries, damages, losses that can result from your use.
All information on Coach sofia fitness channel is general in nature. All posts, workouts and nutrition information are not intended to substitute medical and/or health advice, or to treat an illness or health condition.
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https://www.youtube.com/watch?v=ON8FvRT1DD0
Hi everyone and welcome to the REBUILD workout program. Many of you reached out to me asking for low-impact workouts to tone up, get in shape, strengthen and build muscle safely. I understand the need for safer workouts that are back friendly and easy on the joints. If you've had piriformis syndrome or chronic lower back pain, working out can be hard and challenging. Exercises start to easily trigger pain. My hope for this program is to help you ease into working out and rebuild your core and glutes strength.
Download the program guide here: ▶ Rebuild Program Guide: https://www.coachsofiafitness.com/rebuild-program-guide/
If you're currently experiencing piriformis pain or struggling with chronic lower back pain, checkout these programs you can do along or before the REBUILD program:
▶Piriformis Control:
https://www.coachsofiafitness.com/piriformis-control/
▶Piriformis Stretching Guide:
https://www.coachsofiafitness.com/piriformis-stretching-guide/
▶Back Pain Control:
https://www.coachsofiafitness.com/join-back-pain-bootcamp/
▶Trapezius Control:
https://www.coachsofiafitness.com/trapezius-control/
More Resources:
Piriformis, core, glutes strengthening exercise playlist: https://youtube.com/playlist?list=PLhXAVY3ejK2Hvxxrh5ZxDcgTTZLPKM-cT
Piriformis, sciatica stretches and mobility exercises playlist: https://youtube.com/playlist?list=PLhXAVY3ejK2G2qt953TpkwldrYF2ifaJh
Healing piriformis and lower back pain playlist: https://youtube.com/playlist?list=PLhXAVY3ejK2HlSzaseCRcl-yEJHEpm2LI
✮CHANNEL INFORMATION
Coach Sofia helps women and men fix lower back pain, piriformis syndrome, and muscle pain through corrective strengthening exercise, nutrition and mindset. Coach Sofia is a certified strength coach, NASM Corrective Exercise Specialist, and someone who conquered chronic pain herself after being diagnosed in 2011 with piriformis syndrome, an L5/S1 herniation, and ankylosing spondylitis. She shares everything that helped her heal and get her life back on her blog and this channel.
✮FITNESS AND HEALTH DISCLAIMER
While I create and design every workout and routine, I am physically not present to coach you through the workout, fix your form, or assess your fitness level and health history.
Before acting on any information, exercise routine, or nutrition advice on this channel or blog, you should consult your physician first. If you have a medical condition, including physical injuries, and/or your physician advises against it, do not engage in any exercise routine or training advice on coach sofia fitness channel or site.
If you agree to use, and act on any information on this website, you accept to use it at your own risk.
All information, workouts, and nutrition information are not intended to substitute medical and/or health advice or to treat an illness or health condition.
...
https://www.youtube.com/watch?v=1gMVaNsoPDU
How to set and achieve your health and personal goals using the SMART method and how to create an action plan to bring your goals into life. This step by step goal setting workshop also comes with a free goal setting workbook you can download and keep to review your goals every year.
✮Get Your FREE Goal Setting Workbook here: https://coachsofiafitness.com/10
✮Free Resources Specific for Piriformis Syndrome and Lower back pain: : https://coachsofiafitness.com/free-back-pain-resources/
✮✮Programs: https://coachsofiafitness.com/coaching/
✮Deep Core Mini-Training: https://coachsofiafitness.com/core
MY WEBSITE:
✮Healing Back pain and Piriformis syndrome posts: https://coachsofiafitness.com/category/chronic-back-pain/
CONNECT:
✮ Find me in ✮________________________________
♡ My website https://coachsofiafitness.com
♡ Facebook: https://www.facebook.com/coachsofiafitness/
♡ Instagram: https://www.instagram.com/coach_sofia/
✮CHANNEL INFORMATION
Coach Sofia Fitness is your source of chronic back pain resources, low impact exercises and resources to help you conquer back pain and support your healing journey. Coach Sofia is a certified strength coach and a back pain warrior who has a solid background in injury prevention through her experience with back pain and education. You can find her in the facebook community (link above) empowering people to regain health, strength and be the best versions of themselves despite chronic pain.
✮FITNESS AND HEALTH DISCLAIMER
All information presented on coach sofia fitness channel and blog are based on personal experience as a strength coach. While I design every workout, and fitness post with care, I am physically not present to coach you through the workout, fix your form, or assess your fitness level and health history.
Before acting on any information, exercise routine or nutrition advice, you should consult your physician first. If you have a medical condition, including physical injuries, and/or your physician advises against it, do not engage in any exercise routine or training advice on coach sofia fitness site.
If you agree to use, and act on any information on this website, you accept to use it at your own risk. Coach Sofia Fitness will not be liable for any injuries, damages, losses that can result from your use.
All information on Coach sofia fitness channel is general in nature. All posts, workouts and nutrition information are not intended to substitute medical and/or health advice, or to treat an illness or health condition.
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https://www.youtube.com/watch?v=TGkHSaPc0gg
How to successfully recover from piriformis syndrome: https://www.coachsofiafitness.com/piriformis-control/
I hope this video will help you feel better if you're struggling with piriformis syndrome and healing has been challenging.
Free Masterclass sharing the steps I followed to fix piriformis syndrome and lower back pain: https://www.coachsofiafitness.com/free-relief-workshop/
Wondering if you have piriformis syndrome? Click here: https://www.coachsofiafitness.com/piriformis-syndrome-recovery/
Piriformis, sciatica stretches and mobility exercises playlist: https://youtube.com/playlist?list=PLhXAVY3ejK2G2qt953TpkwldrYF2ifaJh
Healing piriformis and lower back pain playlist: https://youtube.com/playlist?list=PLhXAVY3ejK2HlSzaseCRcl-yEJHEpm2LI
Amazing Pain Relief Program:
▶Piriformis Control: https://www.coachsofiafitness.com/piriformis-control/
▶Piriformis Stretching Guide: https://www.coachsofiafitness.com/piriformis-stretching-guide/
▶Back Pain Control: https://www.coachsofiafitness.com/join-back-pain-bootcamp/
▶Trapezius Control: https://www.coachsofiafitness.com/trapezius-control/
▶ Strong Glutes: https://www.coachsofiafitness.com/strong-glutes-program/
▶ Deep Core Mini-Training: https://www.coachsofiafitness.com/core
✮CHANNEL INFORMATION
Coach Sofia is a Certified Strength Coach & NASM Corrective Exercise Specialist. Coach Sofia is the head Coach at CSF Back Recovery Inc. where we help women and men fix lower back pain, piriformis syndrome, and muscle pain through corrective strengthening exercises, gentle stretching routines and helpful daily management tips. Sofia went through a long pain journey herself after being diagnosed in 2011 with piriformis syndrome, an L5/S1 herniation, and ankylosing spondylitis. She shares everything that helped her heal and regain her life on her blog and this channel.
✮FITNESS AND HEALTH DISCLAIMER
Before acting on any information, exercise routine, or nutrition advice on this channel or blog, you should consult your physician first. If you have a medical condition, including physical injuries, and/or your physician advises against it, do not engage in any exercise routine or training advice on coach sofia fitness channel or site.
If you agree to use and act on any information on this website, you accept to use it at your own risk.
All information, workouts, and nutrition information are not intended to substitute medical and/or health advice or to treat an illness or health condition.
...
https://www.youtube.com/watch?v=Gg8vNlPhGqA
If you're looking for lower back stretches you can do standing, these are the top 7 to get relief. Get the FREE Core Mini-Series: https://www.coachsofiafitness.com/core-challenge/
Pain Relief Programs:
▶Piriformis Control: https://www.coachsofiafitness.com/piriformis-control/
▶Piriformis Stretching Guide: https://www.coachsofiafitness.com/piriformis-stretching-guide/
▶Back Pain Control: https://www.coachsofiafitness.com/join-back-pain-bootcamp/
▶Trapezius Control: https://www.coachsofiafitness.com/trapezius-control/
▶ Strong Glutes: https://www.coachsofiafitness.com/strong-glutes-program/
▶ Deep Core Mini-Training: https://www.coachsofiafitness.com/core
✮CHANNEL INFORMATION
Coach Sofia is a Certified Strength Coach & NASM Corrective Exercise Specialist. Coach Sofia is the head Coach at CSF Back Recovery Inc. where we help women and men fix lower back pain, piriformis syndrome, and muscle pain through corrective strengthening exercises, gentle stretching routines and helpful daily management tips. Sofia went through a long pain journey herself after being diagnosed in 2011 with piriformis syndrome, an L5/S1 herniation, and ankylosing spondylitis. She shares everything that helped her heal and regain her life on her blog and this channel.
✮FITNESS AND HEALTH DISCLAIMER
Before acting on any information, exercise routine, or nutrition advice on this channel or blog, you should consult your physician first. If you have a medical condition, including physical injuries, and/or your physician advises against it, do not engage in any exercise routine or training advice on coach sofia fitness channel or site.
If you agree to use and act on any information on this website, you accept to use it at your own risk.
All information, workouts, and nutrition information are not intended to substitute medical and/or health advice or to treat an illness or health condition.
...
https://www.youtube.com/watch?v=NlWdU8kcdZo
If you're always experiencing lower back pain, hip pain, piriformis pain, and spasms when you're driving, in this video I'll share some key tips that'll help you enjoy driving or going on a road trip without pain.
We drove straight to the west coast (24 hours each way) and I managed to get there without lower back pain or piriformis syndrome.
When I was living with piriformis syndrome and chronic lower back pain, I couldn't sit for more than 10 minutes in the car before experiencing intense pain. So I'm sure these tips will help you if driving has been an issue for you.
►Website/blog: https://www.coachsofiafitness.com/
►Piriformis Control Program: https://www.coachsofiafitness.com/piriformis-control/
►Back Pain Program:
https://www.coachsofiafitness.com/join-back-pain-bootcamp/
---------------------------
►Products I Took With Me:
Lumbar support: https://amzn.to/3bQd0mi
Arena strength bands: https://amzn.to/2u22fvI
Trigger point roller: https://amzn.to/39Kmj5g
Tennis balls: https://amzn.to/3bKeuxY
SKLZ sliders: https://amzn.to/2HuTsFP
✮CHANNEL INFORMATION
Coach Sofia Fitness is a fitness channel focused on helping people fix lower back pain, piriformis syndrome and muscle pain through corrective strengthening exercise, nutrition and mindset. Coach Sofia is a certified strength coach, and someone who conquered chronic pain herself after being diagnosed in 2011 with piriformis syndrome, an L5/S1 herniation and ankylosing spondylitis. She shares everything that helped her heal and get her life back on her blog and this channel.
✮FITNESS AND HEALTH DISCLAIMER
All information presented on coach sofia fitness channel and blog are based on personal experience as a strength coach. While I design every workout, and fitness post with care, I am physically not present to coach you through the workout, fix your form, or assess your fitness level and health history.
Before acting on any information, exercise routine or nutrition advice, you should consult your physician first. If you have a medical condition, including physical injuries, and/or your physician advises against it, do not engage in any exercise routine or training advice on coach sofia fitness site.
If you agree to use, and act on any information on this website, you accept to use it at your own risk. Coach Sofia Fitness will not be liable for any injuries, damages, losses that can result from your use.
All information on Coach sofia fitness channel is general in nature. All posts, workouts and nutrition information are not intended to substitute medical and/or health advice, or to treat an illness or health condition.
...
https://www.youtube.com/watch?v=xFjURLlK_mA
Here's an effective low impact warm-up routine that'll target the legs, core, and glutes. It's about 5-minute long and it'll ensure your muscles are all warmed up and ready for your workout.
This routine can also be done individually to activate and strengthen your glutes and practice the hip hinge. You'll feel the gluteus medius and Maximus working and activating and your core also engaging and strengthening.
EXERCISE BREAKDOWN:
Gentle Hip Hinges
Hip Hinges with Arm Reaches
Side Lunges with Band
Wide Hip Hinges with Glute Squeezes
Standing Hip Circles (L/R)
Stepping Plank
Resistance band I'm using: https://amzn.to/2u22fvI
Piriformis, core, glutes strengthening exercise playlist: https://youtube.com/playlist?list=PLhXAVY3ejK2Hvxxrh5ZxDcgTTZLPKM-cT
Piriformis, sciatica stretches and mobility exercises playlist: https://youtube.com/playlist?list=PLhXAVY3ejK2G2qt953TpkwldrYF2ifaJh
Healing piriformis and lower back pain playlist: https://youtube.com/playlist?list=PLhXAVY3ejK2HlSzaseCRcl-yEJHEpm2LI
PROGRAMS:
▶Piriformis Control: https://www.coachsofiafitness.com/piriformis-control/
▶Piriformis Stretching Guide: https://www.coachsofiafitness.com/piriformis-stretching-guide/
▶Back Pain Control: https://www.coachsofiafitness.com/join-back-pain-bootcamp/
▶Trapezius Control: https://www.coachsofiafitness.com/trapezius-control/
✮CHANNEL INFORMATION
Coach Sofia helps women and men fix lower back pain, piriformis syndrome, and muscle pain through corrective strengthening exercise, nutrition and mindset. Coach Sofia is a certified strength coach, NASM Corrective Exercise Specialist, and someone who conquered chronic pain herself after being diagnosed in 2011 with piriformis syndrome, an L5/S1 herniation, and ankylosing spondylitis. She shares everything that helped her heal and get her life back on her blog and this channel.
✮FITNESS AND HEALTH DISCLAIMER
While I create and design every workout and routine, I am physically not present to coach you through the workout, fix your form, or assess your fitness level and health history.
Before acting on any information, exercise routine, or nutrition advice on this channel or blog, you should consult your physician first. If you have a medical condition, including physical injuries, and/or your physician advises against it, do not engage in any exercise routine or training advice on coach sofia fitness channel or site.
If you agree to use, and act on any information on this website, you accept to use it at your own risk.
All information, workouts, and nutrition information are not intended to substitute medical and/or health advice or to treat an illness or health condition.
...
https://www.youtube.com/watch?v=ehdcVdTRaYw