– Start by putting yourself under the bar. – Bring yourself into the classic dead bug position.– Make sure you do the opposite leg to the arm holding the bar, slowly lower your leg to the ground and back upMake sure to keep your spine imprinted into the floor and core engaged.
Barbell Loaded Dead Bug | Bridget Nash Learn More »
Good for building up your muscles in your rotator cuffs. A lot of the time when we have shoulder pain it refers to the front of the shoulder when it’s actually an issue coming from the back. Some exercises we can start to work on that is a banded W. – Starting with our elbows
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Great for building up the muscles in your shoulder blades, rotor cuff, and upper back!– Starting with the band around your wrists make an ’11’ on the wall– Drive your elbows into the wall with hands at eye height– Make small movements of stretching the band out and back in keeping your elbows in the
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Great for building up the muscles in your shoulder blades, rotor cuff, and upper back!– Arms making an ’11’ with the band around your wrists– Place a roller behind your wrists against a wall, hands at eye height– Make a small amount of tension at your wrists against the band – With a strong stance,
11 Rolls | Bridget Nash Learn More »
– Start by lying on your back, feet bent up slightly – Dig your heels into the ground and pushing your hips up into the air keeping your pelvis rolled under to activate your glutesYou should feel this along the back of your legs!
This exercise is great for building muscle along the backs of your legs! – Start by lying on your back, feet bent up– Feet flat on the ground, push your hips up into the air keeping your pelvis rolled under to activate your glutes– Stretch one leg out and drag back along the ground to
One of my favourite exercises in the gym is deadlifting! I love to prescribe this exercise to my clients. It has loads of benefits such as helping you to get off the ground and strengthening all the muscles in the posterior chain, overall it is a fun explosive movement. The first place to start with
I have been following the McGill method for many years now in regard to back pain research and how to minimise pain. This is such a common issue to come up with physio and gym consultations. When we get complaints we start by looking into the back pain to see where the pain is located,
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Foam rollers, trigger point balls, and swiss balls are common self-release tools used widely across the fitness industry today. Each has there benefits working towards… – Warming up muscles – Releasing fascia – Increasing mobility – Increasing range of motion – Improving posture Should everyone use self-releasing techniques? No not necessary…. Self-release techniques are primely
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Make sure to start light with this one! – Start in the initial dead bug position holding the Dumbbell in one hand– At the same time lower the arm to the side holding the dumbbell as well as the opposite leg– Bring both arm and leg back up and repeat then swap sidesMake sure to
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This is a variation of a dead bug! Start by attaching a band to a wall or pole! – Lying on the ground have yourself in a position where you can hold the band above your head with a bit of tension– Bring your wrists so they are directly above your shoulders and knees up
I love this exercise for anyone with knee pain, whether that be recovering from ACL reconstruction, osteoarthritis or anything in-between! Squatting is a great movement pattern for wanting to build muscle and strength in their knees but it can aggravate those who have had an injury or pain. So an awesome way to get around
These are great exercises that are relatively easy to do and are great at tightening the glutes! Glutes are really important as they help support your back including your lumbar spine and also support your knees. When we are doing any kind of glute work we want to be in a posterior position to be
