seo@threestripesdigital.ca

Today you are going to open up the hips a bit. You are working on hip extension which is typically one of the most restricted ranges in the hips. There is a strong correlation between decreased hip extension and low back pain. Loss of hip extension results in the low back compensating by taking loads … Read more

Welcome to the Low Back Project Series 2. Over the next 2 weeks, I will send out a series of emails with a flexibility program for you to complete – 8 days of programming in total. There will be videos explaining the how-tos and the sets & reps will be laid out for you. There … Read more

Kneeling Hamstring Activation The kneeling hamstring activation is a great exercise to improve hamstring control. Sitting for hours on end can create hamstring inhibition causing quad dominance and an anterior pelvic tilt. This is a great piece to wake the hamstrings up. Kneel down on one knee with the other leg up in a 90/90 … Read more

Hero Pose (Variations) For the Hero Pose, you will kneel down with your heels pointing out. You will slowly lower your body back as far as you can comfortably go while feeling a stretch in your quads. You want to keep your hips extended, so fire your glutes thought this stretch. If you need to, … Read more

90/90 The 90/90 is a great stretch to improve your hip internal rotation. If you stand or walk with your feet pointing out, this one is for you! For this position, you are going to sit on the ground, bring one leg up so the hip is flexed at 90 degrees and the knee is … Read more

The Split Squat The split squat is a movement that can be adapted to your ability. For the split squat, you are going to stand with one foot in front of you and one foot behind you. During the movement, you want to try to keep your chest upright and your back leg as straight … Read more

ROS Sit Up Progression Today’s movement piece is a little different from everything so far and different from what you probably think is. For this movement, you will be on your knees facing the wall. You can place padding under your knees if you want. Place your hips against the wall, if you are unable … Read more

The Standing Straddle Pike Todays piece is great for flexibility in multiple areas. The straddle aspect will help adductor flexibility on top of your posterior chain flexibility that you get with the pike. For this stretch, you will get into the straddle position by spreading your legs to the side. You should get into a … Read more

Cross Legged Side Bend In the video, I show this exercise with weight. If you don’t have a weight, don’t worry about it. Do the exercise without weight – just move slow and controlled. If you have a weight, hold it in one hand. Cross the opposite leg behind the back of you. Try to … Read more

The Standing Hip Flexor Activation This exercise is a strength piece for the hip flexors. The hip flexors are weak or inhibited very frequently. When you sit a lot, the hip flexors will tend to turn off or become weak. When this happens, they limit a lot of range of motion. This activation exercise will … Read more