No matter if people think they do or don’t people squat, deadlift, overhead press everyday – inside the gym or in everyday life. It is important to have a great foundational basic from which they body can move.
To get this the trunk / pelvis must act as stabilisers to allow your limbs to perform the movement effectively.
One way that the body automatically prepares for movement is to brace. In order to brace effectively one must breathe properly, have effective stabilisation patterns in the shoulder blade, trunk and pelvis and have a good amount of mobility around the joint needed for the action intended.
1)Box Breathing
5secs IN – 5secs HOLD - 5secs OUT - 5secs HOLD
Lay on your back to begin
Hands rested on your lower ribs
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Breathe in through the nose for a count of 5 seconds
Focus on feeling your belly and ribs rising into your hands
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Hold this full breath for 5 seconds
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Slow exhale through the mouth for a count of 5 seconds
Focus on the controlled relaxed smooth breath out for the full time
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Hold this empty breath for 5 seconds
This can be challenging
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Repeat for 10 repetitions or 2-3 minutes each time.
2) Plank
Lay on the floor face down
Elbows and wrists shoulder width apart – hands facing each other
Feet hip width apart
Start with chest on the ground as possible
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Gently press the big toes into the ground
Squeeze butt cheeks together
Take a full belly breath
Breathe out and at the end of the breath draw belly button toward the spine (the spine shouldn’t move)
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Keep this braced position and come up into the plank
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Hold this plank for as long as its possible without losing shape and form
3) (Banded) Hip Flexor Stretch
Kneel on the ground in a lunge position
Knee resting on the ground
Keep trunk in an upright position
Knees and Shoulders should be in line
Back foot should be up with toes curled under
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If using a band, attach this to something sturdy
Place behind back leg underneath the glutes
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Keep Shoulders and Knee in line and Trunk vertical
Shift weight forwards onto front foot
Hip will come forward also
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Hold this position for 2-3 minutes
Change sides and repeat the above.
If one side feels worse, make sure to repeat.
A proper home program will enhance your performance in the gym and in sport. If you are serious about performance, don't settle for google answers advising on your program. To be the best, you've got to work with the best!
Written by: NICK ASHMAN, MScPhysiotherapy, CSCS, BSc (Hons) Applied Sports Science + ADAM HONSBERGER, Registered Massage Therapist, Owner of Honsberger Physio+
