Registered Kinesiologist
You’ve taken the first step in your health and fitness journey by signing up for a gym membership – now what? It’s one thing to take that first step, but getting started in the gym can be intimidating. With the internet overflowing with information, where do you even begin?
To make that next step easier, personal trainer and registered kinesiologist Amanda Morch has curated 5 essential moves to help you get started on your fitness journey with confidence.
Midback Peanut Roller
Why?
This movement targets the trapezius and rhomboid muscles (shoulder blade region), often tight from leaning forward and desk work. This movement increases blood flow, helping to release knots, and improve range of motion, making upper body pressing and pulling exercises more effective.
How?
Position the peanut roller in the middle of your spine. Work in sections. You can inhale and exhale deeply to sink into it or add in some movement to work through the muscles more (retraction and protraction or arm elevation).
Half Kneeling Midback Rotations
Why?
This exercise enhances mid-back mobility, often restricted by prolonged sitting and standing postures. Improving rotation in your mid back is crucial for unlocking mobility in other joints, such as your shoulders.
How?
Start in a half-kneeling position against the wall. Position a yoga block between your outer knee and the wall. While keeping your inside shoulder on the wall, turn and rotate your torso as far as you can by pulling your shoulder blade toward the wall. Hold this position for a few seconds and repeat.
Swiss Ball Lat Stretch
Why?
This exercise targets our largest back muscle, the latissimus dorsi. Tight lats can limit overhead range of motion, making overhead movements more difficult. In addition, tight lats can pull on the fascia connected to the lower back, potentially leading to tightness and discomfort in that area.
How?
From a kneeling position, support your upper body with one arm on the ground while the other arm goes on a Swiss or stability ball, palm facing up. Roll the ball away from you, a similar movement to the child’s pose in yoga, and feel the stretch in your lats underneath your armpit.
Glutes + Hip External Rotator Massage
How?
Limited hip mobility can place extra stress on your lower back or knees. This exercise enhances the effectiveness of your mobility and strengthening exercises, allowing you to build strength through a fuller range of motion in movements like squats, hinges, step ups, lunges etc.
Why?
Place a soft tissue release ball under your glutes. Find any spot(s) that feels tender. Inhale and exhale deeply to sink into it more. You can also add in some movement to work through the muscles more (external and internal rotation of the hip being rolled).
90/90 Get Ups
Why?
This exercise addresses hip flexor mobility, external and internal rotation, and challenges your glute maximus to extend the hip as you get up.
How?
Start in a 90/90 position: one leg forward in front of your body with your knee and hip bent at 90 degrees, and the other leg behind you, also bent at 90 degrees. If this feels too tight, you can adjust the angle to less than 90 degrees. Place your arms in front of you, then rock forward onto your front knee, ending in an upright kneeling position. Return to the seated position and repeat.
Conclusion
Through a combination of flexibility, strengthening, and a deeper understanding of key concepts, you can embark on a journey to enhance your overall well-being. Remember that consistency is key; these techniques gradually contribute to improved lower back health over time. Always listen to your body and consult a healthcare professional if you have any pre-existing conditions.
Explore our Mobility Training
If you want lasting flexibility, better movement, and injury prevention, our Specialized Mobility Personal Training is the next step. Work one-on-one with a certified personal trainer at one of our three gyms in Toronto to unlock your full range of motion and move pain-free.