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– plus it can help with nagging neck aches.


If you spend a lot of time on your phone or laptop, chances are your neck muscles could use a little love.

Especially your deep neck flexors, which sit behind your windpipe - because they play a huge role in neck stability.

Slouching while on your phone or computer means your head is often forward and angled downward. Over time, this position weakens those muscles and can lead to muscle imbalances.

Here’s an exercise that’ll feel amazing after a long screen-time session. You might even feel it in your upper back and shoulders.

✅Lie on your back

✅Without lifting your head, look down towards your toes drawing your chin in towards your chest (think double chin)

✅Hold for 10 seconds and repeat 10 times!

That’s it! An easy exercise that you can do with no equipment in less than 2 minutes.

Try this and let me know how you feel after.

REFERENCE:

www.sprintphysio.co.uk/patient-exercises/back-and-neck/deep-neck-flexor-exercises.html


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✅FACT: I did not feel like stretching today. Somedays, I have a great workout and want to just be done and skip the stretching..I am tired, and just wanna go home and relax.

But you know what? That’s NORMAL because the truth is, no one has 100% motivation all day, every day. #truthbomb

👉🏽But what’s NOT ok (if you’re working toward something important) is letting that temporary lack of motivation get in the way of your success.

💪That’s part of the beauty of developing habits into your routine.

That is why in all our classes in house or online, we always stretch before and after, regardless how we feel.

This is so important because when motivation lags, the habit helps push you through … especially when you don’t feel like doing it. And they way we have been training lately, it is super important to stretch out those glutes and legs!!


So for me, it was stretching today, other days it could be something else...Let's find that motivation within ourselves and help each other out. We got this fam!!!


Did you do something this week that you didn’t feel like doing!? What was it and how did you feel AFTER!? 👇👇👇


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Updated: Feb 8

Hello Shred2Fit!!


It’s true ... an out-of-balance core can make it a LOT harder for you to reach your fitness and strength goals.


Here’s a great example, but this is just the tip of the iceberg.


Before I get into the hows & whys, picture this for a second:


Imagine your core is like a flexible piece of tubing made of dozens of intertwining muscles. One of its many jobs is to support your torso and protect your spine as it powers your arms and legs, keeping everything stable, balanced, and strong.


Now imagine you bend that tube and leave it for a few hours on a chair. Eventually, some parts of the tube get tighter and others get stretched out – resulting in weakness and imbalance.


Keep that scenario in mind! Because we’re going to talk about…


SQUATS.

Imagine putting a barbell on the upper back of the tube that’s been sitting all day.


Because it’s out of balance, with the muscles in the front tighter than the back, all those intertwining muscles can’t provide as much assistance and stabilization as they normally would.

That means the tube naturally folds forward during the squatting motion, putting a lot of extra pressure on the lower back part of the tube.


OUCH!

BUT … if all of the muscles were working together to hold the tube upright during the squat, it could have transferred more of the weight down to the legs, which would have not only been safer but also would have accommodated more weight on the barbell.


This same principle applies to almost every strength exercise!


Sooo … what can you do to make sure your “tube” is strong and stable, with all of its intertwined muscles in balance and working together properly?


Make time for specific core and mobility work!


Here’s a quick routine you can do to help balance your muscles if you sit a lot.

1. Grab a foam or hard roller and roll out those tight hip flexors: (my personal favorite: https://thefascianator.com/

get into a plank from your forearms, with the roll under one of your hips. Gently roll back and forth for about 30 seconds, paying special attention to spots that feel tight. Repeat on the other side.


BONUS: Also roll out your quads (the muscles in the front of your thighs).


2. Fire up your glutes with bridges: This move also works your core. Lying on your back with your knees bent and feet flat on the floor, push up through your heels and lift your hips up toward the ceiling, really squeezing through your glute muscles. Repeat for 15-20 reps.


NOTE: If your hip flexors are super tight it can affect how well your glutes do their job so it pays to really focus.

3. Work on rotational strength with a woodchopper: Hold a light to a medium dumbbell with both hands and stand with your feet shoulder-width apart. Twist slightly so that the dumbbell is by your right thigh, and abs braced, move the dumbbell at a 45º angle so that it rotates toward (and above) your left shoulder. Return to the starting position and repeat for 8-10 reps.

Repeat on the other side.

4. Challenge your entire core with a forearm plank: Get into a push-up position but bend your arms so that your weight is on your forearms. Your elbows should be directly under your shoulders.


Keep your body in a straight line from your head to your heels, your abs and glutes tight and strong.


Make sure you breathe! Hold for 30 to 60 seconds.

Those are some exercises to get you started. I hope they help make a difference in your strength and help you get the results you’re working for.

If you’d like some specific guidance to help you with your goals, let’s talk! We are always here for you!!! shred2fitvirtual@gmail.com


The FREE Stronger To The Core Challenge starts today!!! Download your FREE guide here and lets go!!!

Have a great day!




REFERENCES:

https://blog.nasm.org/core-stabilization-and-strengthening

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