So if you follow me on my instagram (which if you don’t- you totes should. Find me here :)
You would know that I have been going to Physical Therapy for a little over a month for back pain, and literally as soon as I was finished with that I hurt a different muscle in my back. Like omggggg give me a break. I feel like an old woman walk around holding my side. Its a rough life.. lemme tellya.
But! One thing I love to focus on any way, and PT has taught me, is that strengthening your glutes, and thighs along with abs reaaaaaallllyy help alleviate pain in your back, and helps you from hurting your back. So going along with one of the giveaway prizes (a set of resistance bands) and some of my fave workouts I thought I’d share them with you!
(Also, check out my “giveaway” highlight on my insta. I have videos of all these workouts!)
Monster walks
Place the band JUST above your knees. Have your legs shoulder width apart, or just a little further and get into a small squat position. Keep your back straight and stomach engaged (think sucking your belly button in trying to make it touch your back)
Focus on keeping your upper body still and only moving each leg. The band should be tight enough that you are fighting to keep your knees from buckling inwards and you want to keep your knees pushing out.
banded side steps- I love these! REALLY REALLY focus on keeping your whole upper body completely static. Again, place the and right above your knees. start with your feet together then ONLY MOVING YOUR LEG step to the side. then feet together again, then step. It helps if you put something on your upper body that could sway to help watch yourself from moving too much ( i know i’m not doing it right if my pony tail is swaying all over the place)
seated banded abductions- This one is nice because sometime’s i’ll do it when i’m just sitting at home watching netflix or doing nothing. For this exercise focus on keeping your feet flat when you move your knees outward. Your feet aren’t completely together, but fairly close. Drive your knees outwards as far as you can get. For added resistance hold your knees at their furthest point for 3 seconds before bring your legs back together. you WILLLLLL feel this one tomorrow. I promise you.
dude… squats. all day everyday. and having the bands just add some extra resistance and a higher difficulty level. When you squat focus on these three things : SIT BACK. sit in your heels. there should literally be no pressure in your toes when you’re in your squat. LEVEL YOUR LEGS WITH THE GROUND- keep your thighs parallel to the ground. often people make the mistake of squatting too low, or not low enough. Sometimes it helps to tap your butt on a bench. KEEP YOUR KNEES OUTWARD- do not let your knees buckle in. This is where the extra resistance comes in from the band.
I hope you enjoyed this, and again see my giveaway highlights on the gram to watch full videos of these movements. Remember- giveaway ends on February 1, when the winner will be announced!!