Do you suffer from a chronically “stiff lower back” or a chronic back pain? Feeling tweaks and twinges in your lower back, uncomfortably often? Let’s look at the reasons why you might suffer from chronic back pain in this post and video from Vancouver’s personal fitness trainer. Located downtown but sharing techniques from personal training program solutions that work for you to strengthen the weak links so you can live pain free for good. 👌  
  
Before we continue! If you experience any pain doing any of these exercises, or if you have any serious injuries that you are coming to the exercise with – consult with your physician!! Otherwise read on!  
  
Today’s post and video addresses tight QL muscles, tight hip flexors and tight lateral hip region, weak core muscles, hamstring and glutes:  

Weak and tight Core Muscles

We’ll be breaking the sequence into 3 categories:  
  
1. Foam Rolling/Self Myofascial Release Techniques  
2. Dynamic/Active Stretching  
3. Muscle activation and strengthening weak links  
  
Here we go!  
  
1-Foam rolling 

It should take around 30 sec per region, though feel free to go longer if any part feels extremely tight or sore. When you do so, go slow and easy.  
  
A-QL x 30 sec per side  
B-Hamstrings x 30 sec per side  
C-Lateral Hip region x 30 per side  
  
2.Dynamic stretching 

Keep your core engaged when you do so and focus on proper alignment instead of aiming to just “feel the stretch”.  
  
A-Banded hamstring stretch x 10/side  
B-Hamstring stretch with leg drops x 10 /side (keep the core engaged here)  
C-Kneeling Hip flexor stretch x 10 (Keep core and glutes engaged)  
  
3. Muscle activation and strengthening weak links 

Start with 1 set, and when it gets easier, aim for 2-3 sets.  
  
A- plank x 30 – 60 sec  
B-hamstring Curls x 10 (if possible, raise your hip as high as possible and squeeze the glutes on top)  
C-Kettlebell Deadlifts x 10 (Form, Form and Form! Squeeze your lats, keep your abs tight and hinge forward without rounding)  


  
Well, I hope this helps! It’s the best of personal training experience with tight core and hip region muscles and more. Give it a try or/and pass it on to someone you know who needs it!  
  
Love, peace and power!!  

Do you think you could benefit from help getting started on your fitness journey? Let’s get you going with a free initial consultation and assessment. CALL OR EMAIL US TODAY.   

Supporting Your Healthy and Active Life 
Sam Jabarin 
Canfitpro Personal Trainer 
ISSA Nutrition Coach 
3DFVANCOUVER.COM 
Info@3dfitnessvancouver.com  

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