1. Swiss Ball Arm Raises
2. Swiss Ball Crunch
3. Swiss Ball Bridge
4. Swiss Ball Hamstring Roll Ins
The lower back muscles are a group of muscles that are often neglected in strengthening programs. So here are a few different exercises to strengthen the lower back.
At movement 101 we work on a home and gym exercise program suited to your preferences and time availability.
Are you having pain at the end of a workday and other health concerns that are preventing you from getting back into your activities and workouts? . . With an exercise physiology consultation, you can get back to the gym and you’ll see your improvements in just a few weeks. . . For more information, give us a call on 02 9567 9452.
Here’s how it works :
Play rock scissors paper and if both of you match in hand signs, pick a movement that you and your partner do together. It can be anything from jump squats to single leg hop, to burpees. Give this a go and tag us in your video, use as much creativity in the movements as you like.
Today I’m going to show you how to do a single leg deadlift using a kettlebell. So, whatever leg you’re going to be working, you use the opposite arm to hold the kettlebell. I will show you using my left leg. If you’ve never done this before, you can use either a wall or something to support yourself.
So, you’re trying to make the leg you’re using as straight as possible, the back nice and straight and then the leg behind nice and straight. So just holding on for a little support, coming down towards the floor and then coming back up. I’m hinging from the hip, keeping my back nice and straight, bending down towards the floor and then back up.
Slightly more challenging, do not use the other hand for support. This one does require a little bit more support. Give that a go!
Here’s how to improve your neck rotation without stretching. Do, you’re going to rotate over one side and feel where the tension is on your neck. Have a visual landmark where you can reach. Then you’re going to keep this exercise rotating the torso like this, just gently without straining. Looking as far as you can for about 6-10 repetitions. When you are done, repeat the same test and see how much further you can go. So, this is just a way to show you how adaptable your nervous system is and a lot of people do stretching because fear of losing that range of motion. So hopefully this helps, if you have any questions let us know.