THE CORRECT WAY TO FOAM ROLL YOUR UPPER BACK

If you do extensions over your foam roller which is meant to loosen up the joints in the upper back (not the muscles, this is a different movement) make sure you do it correctly.

You may be making a common mistake. Check out our video to see how to do it well.

It is important to do it correctly or else you may be exacerbating the reason why you have a stiff upper back in the first place. Find out below…👇🏼

DON’T MAKE THIS DEADLIFT MISTAKE

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If you find you are often pulling up with a tight or sore lower back after deadlifts then you need to watch our video.

There could be a few different reasons for this but a common one that is often missed is the correction of a lumbar lordosis in the setup of the deadlift.

If you have been told you have an increased lumbar lordosis (your lower back concaves in more than normal) and you do deadlifts as part of your training please follow our advice in the video!

You want to make sure that you’re not lifting with your lower back in an extended position. You need to correct the lordosis into a neutral position before you lift.

In the video we show you how to correct this. It involves tucking your lower ribs in to take away the extension in the lower back.

You obviously don’t want to put your back into flexion so make sure you stop at neutral (flat back).

Try it out when you next deadlift and comment below on how it felt and how you pulled up.

RAW CHOCOLATE BALLS

If you have a sweet tooth like me then you have to try these! 🤤

Healthy vegan friendly raw chocolate balls 🙌🏼. High in antioxidants and packed full of goodness!

Raw chocolate balls:

Makes: 15-20 balls

Prep time: 15-20mins

Chill time: 15-20mins (optional)

Ingredients:

🍫¼c raw cocao

🍫 ½c almond butter

🍫3Tbs pumpkin seeds

🍫½c almonds

🍫1c pitted Medjool dates (soaked in very hot water for 10mins)

🍫¼c Shredded Coconut

Optional: 

Further ¼c shredded coconut to roll them in.

OR

2-3Tbs cocoa nibs added to mixture after blending.

PLUS/OR

40grams dark chocolate (if making vegan friendly use vegan chocolate) melted to spread on balls once they’ve chilled for a bit.

Method:

👩🏼‍🍳 Throw all ingredients into a blender and pulse until well mixed. 

👩🏼‍🍳 If you’re adding cocao nibs do it now and mix in with hands.

👩🏼‍🍳 Roll the mixture between your hands into small balls.

👩🏼‍🍳 Is you’re using coconut then roll then in shredded coconut before chilling.

👩🏼‍🍳 Or lay out on a dish for chilling.

👩🏼‍🍳Chill for 10mins

👩🏼‍🍳 Remove from fridge and spoon a teaspoonful of melted dark chocolate on the top of each one.

👩🏼‍🍳 Store in refrigerator.

👩🏼‍🍳 Enjoy!

For more awesome recipes download our “Sweet Little Things” free ebook!

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HOW YOU MOVE IN THE GYM = HOW YOU MOVE IN LIFE

HOW YOU MOVE IN THE GYM = HOW YOU MOVE IN LIFE

Online Fitness Training & Movement Rehab by a Qualified Physiotherapist & Personal Trainer.

PLANTAR FASCIA TENSION RELEASE - BRINGING RELIEF TO THE SUPERFICIAL BACK LINE

PLANTAR FASCIA TENSION RELEASE - BRINGING RELIEF TO THE SUPERFICIAL BACK LINE

Plantarfascia release exercise for bottom of feet. Also helpful to release tension in calves & hamstrings.

INFLAMMATION STARTS IN THE GUT - ADDRESS YOUR DIET

This article shares some great points regarding foods that are pro-inflammatory and some alternative substitutes.  

I would highly recommend looking at your diet if you suffer from inflammatory conditions such as arthritis; any allergies; crohn's disease; eczema; fibromyalgia; psoriasis...and the list goes on.  
The vast majority of inflammatory conditions begin in the gut.  

Of course, it doesn't stop with just working on diet. You have to also take into account stress levels; movement levels; emotional state & hydration as some additional factors to assess and address. The body is a system, you can't treat the symptom without treating the cause and your body won't heal unless given the right environment to do so.

THE BENEFITS OF OVERHEAD PRESSING AFTER ROTATOR CUFF INJURY

THE BENEFITS OF OVERHEAD PRESSING AFTER ROTATOR CUFF INJURY

Shoulder injuries that lead to pain with overhead movements need to be corrected and then correct overhead biomechanics need to be engrained in order to remain pain free and build shoulder strength.

YOUR CHILD'S IPAD POSTURE

YOUR CHILD'S IPAD POSTURE

Examples of good and bad postures for kids on Ipads.