FREE DISCOVERY SESSION
Let's work together to get things back on the right track. Let's talk and get to know each other more :)
No More Stressing Over 'What's For Lunch/Dinner?' Meal Prep Guide
It’s my brand-new Meal Prep Guide, and it outlines practical tips for making sure you always have a healthy meal ready when you need one. The best part is…. it doesn’t involve eating chicken and broccoli out of plastic containers!
Instead, it’s all about how to plan and prep your meals without disrupting your entire routine (i.e., meal prep for “real” people living real, busy lives!).Your new Meal Prep Guide includes delicious recipe that you can make-ahead to save yourself a ton of time!
I've got a feel-good blog for you today ...
... because it's packed with 3 stretches that will open up your hips from every direction!
These all feel GREAT while you are doing them, and they are perfect for the next time you're watching TV or want to unwind after work, lots of sitting, and exercise.
Before we dive in, here's the deal with your hips - they can get tight either by being active (run, bike, alpine ski, etc) or inactive (sitting or standing in one place).
And that tightness can set you up for a chain reaction of pain and/or discomfort:
If you experience any of these, you're going to LOVE these stretches*.
Get into a half-kneeling position on the floor. Your right knee should be on the floor, with your left leg in front of you, knee bent at a 90-degree angle, and left foot on the floor.
Tuck your pelvis slightly to keep your spine aligned as you feel the stretch in your right hip flexor. Hold for 5-10 seconds, relax your hips, and repeat for a total of 3 to 5 times. Switch sides.
Next target your inner thigh by moving your right leg out to the side so that your right foot is pointed slightly toward the side wall. Gently let your body sink toward your knee and hold for 5-10 seconds, then return to the starting position. Repeat on the other side.
Lie on your back on the floor (or on bed), your knees bent and your feet on the floor. Your arms should be be stretched straight out to your sides from your shoulders, palms facing up.
In a neutral core, pull your shoulders down and back from your ears and hold that position during the stretch.
Cross your left leg over your right, with your left ankle on your right knee. Gently press your left knee away rom your body to increase the stretch.
Now, slowly drop your knees to your right, so that your left foot rests on the floor, trying not to arch your back. Hold for 15-30 seconds and repeat on the other side.
Sit on the floor witih your legs folded in front of you. Sit tall, in neutral to keep your spine stable.
Tip forward from your hips, lowering your elbows so they rest on your inner thights to press your legs towards the floor.
Keep your spine and neck aligned (don't round them forward). Hold for 15-30 seconds and return to the starting position.
Try doing these exercises as a circuit, an repeat 2-3 times through. Your hips (and core) will thank you!
Curious about how we do what we do? Our personalized approach can help you restore your core in just 4 weeks.
Click this link and let's talk.
Committed to your health,
Francois, MES, CES, CLT, CBT
CEO | Chief Medical & Cancer Exercise Specialist
FIRST TIME WORKING WITH US?
Schedule a FREE "Get Your Health Back" Coaching Session (Valued at $150) to Get Started..
GET IN TOUCH
GET THE e-BOOK
..💡❓How many times a week do you ask yourself, “What’s for lunch?” (or dinner, or breakfast?)
👉🏽If that’s a familiar question, you need to check out my brand new Meal Prep Guide! I made it for busy people just like you. It’s all about how to make a custom meal prep plan that works for your unique needs.
⤵️⤵️⤵️You can order your copy of the Meal Prep Guide for FREE right now!!
Terms & Conditions
Copyright the OPC & Heroic 2021