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The hip joints are some of the most flexible joints in the human body. Full ranges of motion that you should have in the hip joints are 125 degrees for flexion (knee to chest), 15 degrees for extension (leg going behind you), 30-50 degrees for abduction (leg going out to the side of you), 30 … Read more

Today you will be working on the QL and adductors. The QL is tight in a lot of people and this is a great way to address it.  Warm Up Squat to Pike – 10 reps Elephant Walk – 15 reps per leg Front kicks – 10 reps per leg Side Kicks – 10 reps … Read more

Today you are working on hamstrings and hip flexors again. This group is affected by prolonged sitting. The hamstrings become stiff and the hip flexors become weak. You are doing to flexibility and strength today. Warm Up Squat to Pike – 10 reps Elephant Walk – 15 reps per leg Front kicks – 10 reps … Read more

Todays programming will consist of the mid back or thoracic spine work again. This will really open your chest and mid back up and get your out of that computer position. This is a great series for after work, during a work break or whenever you feel tension in the upper back. Pick one of … Read more

Today you are going to open up the hips again. 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 through … Read more

Today you will be working on the QL and adductors. The QL is tight in a lot of people and this is a great way to address it.  Warm Up Squat to Pike – 10 reps Elephant Walk – 15 reps per leg Front kicks – 10 reps per leg Side Kicks – 10 reps … Read more

Today you are working on hamstrings and hip flexors. This group is affected by prolonged sitting. The hamstrings become stiff and the hip flexors become weak. You are doing to flexibility and strength today. Warm Up Squat to Pike – 10 reps Elephant Walk – 15 reps per leg Front kicks – 10 reps per … Read more

Todays programming will consist of the mid back or thoracic spine work. This will really open your chest and mid back up and get your out of that computer position. This is a great series for after work, during a work break or whenever you feel tension in the upper back. Pick one of the … Read more

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