by Jacqueline Gradish- BABY BUMP FITNESS
Many moms suffer in silence with low back pain. I am not exaggerating by say ALL MOMS will suffer some kind of back pain from caring for her children. Many feel it’s just another part of motherhood, but they don’t realize with a few key exercises and stretches they can prevent and fix their low back pain with fitness. This is part 2 of a 2 part series on MOM FIX LOW BACK PAIN WITH FITNESS, refer to PART 1, for the 5 key exercises. Today I will show a video with the support stretches and foam rolling moves to fixing low back pain with fitness. The 5 key exercises are designed to strengthen muscles needed to prevent and fix low back pain. The foam rolling and stretches show which muscles need to be released to get the most out of your 5 exercises and prevent further overuse and instability injuries.
Please note my blog has moved to www.babybumpfitness.com
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Showing posts with label core exercises. Show all posts
Showing posts with label core exercises. Show all posts
Wednesday, July 22, 2009
Monday, March 16, 2009
BUSY MOM FITNESS-Week 4 Max Strength
Busy Mom Fat Loss Workout Monday 15 minutes- Circut #1 chops, pullups, ball pushups repeat 3x
Circut #2-4 clean and press each side, ball roll outs, full squat/press repeat 2x
I used the 20 second work/ 10 second rest busy mom fat loss principles.
Workout Tuesday- Mommy Core Exercise work today. Exercises were done continuous with a few small breaks. Prone stability ball jack knife, stability ball hip pull ins, mountain climbers and x mountain climbers with elbows on stability ball,ball hamstring curls, ball lying adductor squeeze, ball hip bridge, cork screw wood chop heavy and very dynamic 2 sets, standing lat pulldown, cable chop with push thru, wall shoulder press (stick ups 2 sets), hanging shoulder retraction, low trap stabilization using ball. After this I finished with 2 sets of barbell clean and press for speed.
I have been feeling good this week and decided to take the girls to the beach on Friday. It was a beautiful sunny day and only minus -7 degrees Celsius. Yes we are Totally Nuts. My dog went swimming and so the toddler followed. She came up to me with her wet pants and asked me to roll them up I thought because they were wet, but she wanted to go further into the lake. I tried to explain it was still winter, she had a quick tongue and answered "there is no snow". She doesn't feel the cold- maybe we don't have to heat our house- oh ya the baby.
Yes this is my dog with the CONE on her head and the girls. We had to get a soft CONE so she doesn't knock over the baby.
BUSY MOM FITNESS STRENGTH EXPERIMENT- Day 4
So here we go again, I was having a great week until last night. The baby got up at 11pm, 1am and 3:30am last night. She still has no teeth so I thought teething was the cause for the 1am waking and I gave her a dose of medicine. At 3:30am she was starving. I felt tired today for some reason, more than usual even after a poor night sleep. I started training a new client today which is always a little uncomfortable at first- will they show up, will we get along, will she like the exercises, will she complain? You never know-went well.
MY WORKOUT I warmed up and attempted my max cleans, I stayed the same as last week and felt a bit weaker while I was performing them. Something didn't feel right today, maybe I was tight and I was definitely slow on my hip extension. Onto the Burpie pullups- I improved I performed 7 of them, although my last pullup was an extreme struggle. I don't care-I did it.
Off to sign my daughter up for the local soccer league tonight, we cannot wait until this starts. The first year she is eligible to play-she squeaked in by a month.
Follow along for some busy mom meals in the recipes group at BABY BUMP RECIPES
Circut #2-4 clean and press each side, ball roll outs, full squat/press repeat 2x
I used the 20 second work/ 10 second rest busy mom fat loss principles.
Workout Tuesday- Mommy Core Exercise work today. Exercises were done continuous with a few small breaks. Prone stability ball jack knife, stability ball hip pull ins, mountain climbers and x mountain climbers with elbows on stability ball,ball hamstring curls, ball lying adductor squeeze, ball hip bridge, cork screw wood chop heavy and very dynamic 2 sets, standing lat pulldown, cable chop with push thru, wall shoulder press (stick ups 2 sets), hanging shoulder retraction, low trap stabilization using ball. After this I finished with 2 sets of barbell clean and press for speed.
I have been feeling good this week and decided to take the girls to the beach on Friday. It was a beautiful sunny day and only minus -7 degrees Celsius. Yes we are Totally Nuts. My dog went swimming and so the toddler followed. She came up to me with her wet pants and asked me to roll them up I thought because they were wet, but she wanted to go further into the lake. I tried to explain it was still winter, she had a quick tongue and answered "there is no snow". She doesn't feel the cold- maybe we don't have to heat our house- oh ya the baby.
Yes this is my dog with the CONE on her head and the girls. We had to get a soft CONE so she doesn't knock over the baby.
BUSY MOM FITNESS STRENGTH EXPERIMENT- Day 4
So here we go again, I was having a great week until last night. The baby got up at 11pm, 1am and 3:30am last night. She still has no teeth so I thought teething was the cause for the 1am waking and I gave her a dose of medicine. At 3:30am she was starving. I felt tired today for some reason, more than usual even after a poor night sleep. I started training a new client today which is always a little uncomfortable at first- will they show up, will we get along, will she like the exercises, will she complain? You never know-went well.
MY WORKOUT I warmed up and attempted my max cleans, I stayed the same as last week and felt a bit weaker while I was performing them. Something didn't feel right today, maybe I was tight and I was definitely slow on my hip extension. Onto the Burpie pullups- I improved I performed 7 of them, although my last pullup was an extreme struggle. I don't care-I did it.
Off to sign my daughter up for the local soccer league tonight, we cannot wait until this starts. The first year she is eligible to play-she squeaked in by a month.
Follow along for some busy mom meals in the recipes group at BABY BUMP RECIPES
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