Back Pain? Knee Pain? Hip Pain? TRY THIS RIGHT NOW!
Channel: GregLockFitness
Date: 2022-09-06

Does your back ache 🤕? Your knees and hips too 🧐? Want some SIMPLE movements to improve your lacking posture?! Look no further 😁!

With all movements, regress and always move pain free. An example of this is using bodyweight when the movement is too difficult to use weight with the correct form. ALWAYS move with intention!

🌟 Weighted back extensions! Great for strengthening the spinal erectors (lower back muscles), which are key for an upright posture.

🌟 Modified Reverse Hyperextensions! Great for the lower back, providing decompression to the lower spine whilst strengthening the glutes and hamstrings. If you’re lucky enough to use the proper machine for this, I’m envious 😆!

🌟 QL Side Bends! A movement that fully lengthens and strengthens the quadratus lumborum, which is the deepest abdominal muscle, key for pelvis orientation.

🌟 Hip-Hinge Touch Downs! I love this movement as it absolutely burns the glutes! Try not to let your knee travel too far forwards and really hinge! Strong glutes are 🔑!

🌟 Cable Adduction! Working the adductors such as the adductor longus, this movement is key for strong hips. A fantastic movement to prevent hip injuries, which can obviously lead to lower back and knee injuries. This movement is best done standing. We need pelvis stability standing in life, so let’s move on our feet like a human!

🌟 Cable Abduction! Working the hips abductors such as the glute medius, another key for strong hips & pelvis stability! Again, like the adductions, this movement is much better done standing!

In terms of sets and reps… Perform all movements 3x10 to begin with, programme them 1-2x a week and ALWAYS stay out of pain. As you can see, all movements you’re able to regress, hold onto things and use body weight only until you progress!

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