Injuries

suffering from back pain?

suffering from back pain?

suffering from back pain?

You CAN fix chronic back pain.

I’ve made a video of the approach I take with my clients to rid them of back pain.

Not back ache mind you.

But agonising, daily pain that affects your mood and makes you think twice about leaving the house, let alone hitting the gym.

COACHES CORNER - Stop Dysfunction: Prevent Injury and Increase Performance by Warming Up Correctly

COACHES CORNER - Stop Dysfunction: Prevent Injury and Increase Performance by Warming Up Correctly

It was my first time playing for the seniors, I was 15 and knew nothing about anything, up until this point every game from warm up to cool down was run by a coach, I had never really thought about how or why I should warm up.

Anyway, I turned to the senior captain and asked what I should do to warm up, he replied “ah just summa deez and then we will be good to go” swinging his arms out and in a couple of times, touched the floor, shook out his legs and he was done.

How can you cure back PAIN in 2 moves?

They say there’s two ways you can INSTANTLY make a friend for life….

 

…To make them remember you, even LOVE you FOREVER…

 

They are:

 

1) save their kids lives

 

OR

 

2) remove their pain

 

Seeing as it’s unlikely this message will save your kids lives…

 

Let’s focus on removing your pain!

 

Specifically, I’m going to show you how two moves can cure 99% of back pain in about 30 mins

 

BUT

 

This may not help those with degenerative bone conditions, fused disks or other joint/spinal problems - although I’d give it a shot if that sounds like you….

 

This DOES help EVERYONE who has a niggly back pain, or back pain when they start exercising or lifting

 

Before we get to the two-step-pain-healer (Hallelujah!), let me explain what’s causing the pain

 

Your body is made of muscles and bones, simply speaking

 

Nothing you didn’t know, right?

 

BUT did you know that SURROUNDING the muscles is a tough, fibrous tissue known as…

 

FASCIA!!

 

This ‘fascia’ is kind of like a cling film that holds your body together

 

It’s essential, basically

 

Problem is, the fascia can hold scar tissue from previous injuries

 

Or it can ‘morph’ into a position you adopt for long periods of time…

 

….say, sitting on your arse at work…

 

The tightness in the fascia then, can PULL on the muscle…

 

Which in turn PULLS on the tendon

 

Which is connected to your bones/joints

 

And THAT causes joint pain.

 

SO the key to a free, mobile and pain free body is of course, to stretch, do yoga, all of that good stuff that nobody does

 

But also, it’s important to release any tension within the fascia.

 

Make sense?

 

So - the most common tightness we release with our clients is in the BUM

 

The glutes

 

Reason being you’re sat on your bum most of the day and the fascia and the muscle gets tight

 

So ….

 

STEP 1 - release the fascia surrounding the glutes (I will show you how in a sec)

 

Step 2 is a trick to help support this glute release and STRETCH out the muscles on the front of the hips that directly oppose the glutes (meaning they tense as your glute muscle relaxes and vice versa)

 

Called, the hip flexors.

 

The hip flexor muscle basically lifts your knee up to your chest

 

It is anchored (originates from) your lower back, the lumbar spine

 

So for MOST people, when tight, this causes a sharp twinge or shooting pain in the lower back

 

Or just a niggly ‘ache’ that you feel most of the time

 

STEP 2 - stretch out your hip flexors (again, I will show you how in a sec)

 

So combine these two movements, anyway you like, for about 30 mins of an ‘easy’ rehab workout

 

——It is super PAINFUL at first though, just a warning! —

 

…NOW you are improving your posture and making the glute muscles take over the job of holding your spine upright…

 

Rather than your lower spine bones holding you up like an old piece of rotten wood holds up the roof of a coal mine….

 

What I mean is; That shit’s gonna collapse at some point and it’ll hurt! 

 

Anyway, here are some OLD videos of me doing these moves, so forgive the bad quality, these will help you for sure!

 

STEP 1 - https://www.youtube.com/watch?v=9DdHzdmaGX4

 

STEP 2 - https://www.youtube.com/watch?v=WjKAepuIStA

 

If you need any help at all, shoot me an email, just click reply

 

And stay tuned for the next message where we are gonna cover the next surprising fitness TRUTH:

 

EATING CARBS HELPS YOU BURN BODY FAT

 

…Say what? 

 

It’s true, I’ll show you how to do it next time

 

Until then, sort your back pain out!

 

Speak Soon

 

Anthony Shaw

 

Head Coach

Raw Strength Gym, Warrington

 

PS - In 3 months time it will be the END of august and the height of summer!

 

How would you feel 1-2 stone lighter, leaner and more confident about your body?

 

Click reply and let me know what you’d like to achieve

 

and we can talk about getting you into one of our private body transformation programs 

 

OR if you want to apply right now click the link below

 

https://rawstrengthgym.wufoo.eu/forms/your-application/

Quick (But Lasting) Ways to Fix Your Lower Back Pain

 

Ah, the lower back. Almost every week I get a couple of questions from people with a tight and painful lower back. Or when people first sign-up to my gym, the constant use of muscles they’ve never trained before can cause a lot of tightness and pain in the lower back.

 

Usually this is because when you train the muscles of your back and legs as opposed to the more frequently trained chest and back – those untrained muscles are weak!

 

 

But the biggest issue we face each day that causes this pain and weakness in the lower back is this:

 

YOU SIT DOWN TOO MUCH!

 

You know you sit down too much, you know you could get up and adjust/stretch your muscles every hour (if not every 30 mins in an ideal situation), so why aren’t you?

 

First, let’s take a look at the most common issues that come from sitting down, then I’ll show you how to fix them.

 

Here are the biggest health issues to come from hours of sitting:

 

  • The hip flexor muscles shorten and get tight – These muscles are located in the tops of your thighs but their origin is the lumbar spine. So simply by sitting, you are tightening up the cables that pull on your lower back.

 

  • The glutes/bum muscles have most of your bodyweight stacked on top of them whilst in a relaxed state. This teaches your body to never contract these muscles and they basically switch off EVEN when you’re stood up.

 

  • The upper back/thoracic spine is usually rounded like Quasimodo. The shoulder blades are stretched apart; causing the scapula retractors to lose strength and, like the glutes, switch off.

 

 

  • The abdominals and lower back stop supporting the spine – which they would do when you stand – and again, they weaken and switch off. This is even worse when you have a back rest. You are laying your spine on the back rest like a lazy, wet piece of string.

 

  • Your shoulders are constantly in internal rotation, that is, they are not in neutral (see pic below). This is worsened when you have to reach for a keyboard or laptop. What this means is your chest and internal rotators of the shoulder get shortened and tight, the external rotators get stretched and weak. Again, you start to look like you’ve escaped Notre Dame and stolen a shirt and tie.

 

 

 

To summarise: Sitting will f*ck you up!

 

In one day you’ve managed to tighten your hip flexors, shoulders and glutes and weakened your upper back, abs, lower back and glutes.

 

The body works as one piece, one wonderful flow of different muscles and joints all working in sync. When you take one piece out (for example, switching the glutes off) the body will struggle to move but probably be ok – at least for the short term. When you take out your hips, spine and shoulders, you are in trouble!

 

And this typically manifests itself in a tight lower back: there’s simply no support from the surrounding muscles.

 

So here are the best ways I’ve found to fix your lower back tightness:

 

1. Hip Flexor Stretch:

 

This position is literally the opposite of sitting, and doing it daily (preferably every hour but I wouldn’t expect that unless you were in chronic pain or extremely dedicated!) will sort out a lot of lower back pain. This may be the quick fix you’re looking for, as I explained before though, there are a lot of issues that arise from sitting down, test a few fixes before deciding what works!

 

 

2. Hip Grinder:

 

This mobility drill helps to loosen up the glutes and hamstrings that are almost matted together from your constant sitting on top of them. They aren’t designed to be sat on! So try this drill and feel the looseness in your lower back and hips….it’s a painful one at first!

 

 

3. Ball Roll Glutes:

 

Again, simply helps to free up the muscle fibres that have become glued together and really tight. Any direct soft tissue manipulation like this is a great way to improve the health of your muscles….again, this hurts like hell on your first couple of days. But remember: sometimes that’s what it takes!

 

 

 

Add in a few strength moves to strengthen the whole body; lunges, squats, sprints, press-ups and pull-ups and you can offset the problems of constantly sitting down.

 

Finally, just sit up straighter! Tense the abs, just slightly, lengthen your spine, get your back off the back rest and just sit taller. At first this may even be a struggle, definitely a struggle to remember to do anyway, so aim to adjust yourself from ‘dead body in a basket mode’ to ‘best posture in the world mode’ at least twice a day. Then build up from there.

 

Stand up more often and adjust your position whilst you’re working.

 

Strengthen and mobilise your body when you’re at home or at the gym.

 

Who knows, you may even get a promotion by looking like you care about your work a little more too!

 

Ant

 

Grab your FREE training and nutrition book HERE – This book contains all of my best knowledge to help you SMASH your goals – go get it!

 

Rugby Strength Show #11 – Warming Up the Ankle & Foot for Football

Football!? Yep, we’re here to help ALL athletes benefit from this show! Plus let’s face it, football (soccer) is the most popular sport in the world after all!

 

Today’s episode is an answer to the following question from a viewer:

 

What warm-up drills can you do for football?

 

The problem is that because football and rugby have been around for over 100 years, the practices and training methods used are, quite literally, outdated. So as much as I could give you some fancy warm-up drills to do, you’ll inevitably be doing leg swings and a quick jog round the pitch when you train with your team!

 

With this in mind I’ve put together a simple routine to do BEFORE you go and train, ideally you’d do this DAILY to develop high quality soft tissue and ankle joint integrity:

 

 

 

Here's the routine:

1. Passive ankle turns: 1 set of 50 turns clockwise and anti-clockwise

2. Ankle self mob: 2 sets of 15 reps each side

3. Ball roll shin: 1 set of 60 secs per shin

 

That’s the show for today, shoot me a question at rawstrengthgym@gmail.com if you’d like to gain some knowledge!

 

REMEMBER TO GRAB YOUR FREE WARM-UP PLAN AND SIGN UP TO MY WEEKLY NEWSLETTER HERE

 

Anthony