Are spiders getting more use out your bike than you?
Dust off the bugs, throw on your helmet and see how much better it feels to burn fat off your body than a hole in your wallet! Plus, with the warm weather coming in, you get a natural breeze with biking, too! No more wasting gas on AC.
Step One:
Warm up by doing “spine tune up screen”. Do the hip and low back exercises till both sides of your body feel the same. Then, roll over and do a few prone press pumps, grab a water bottle and you are ready to ride!
Step Two:
Get to where you want to go on your bike instead of driving! Be safe, follow traffic laws of the road and wear a helmet!
Step Three:
After biking, if your low back is stiff or sore, complete a few prone up-downs to pump out any pain/stiffness from using those muscles in a different (but healthy) way. Follow with the hip and low back exercises to balance the hamstrings and piriformis muscles back to neutral and equal on both sides.
Above all, feel GOOD about getting in shape and saving money in the process ;-)
Dr. Laura Fields
Doctor of Sports Physical Therapy
Have you ever had a crick in your neck you wish you could cure? This video will give you the knowledge and techniques to cure that pain and help you live life to its fullest!
The foundation of the spine rests on your hips. If your back is hurting, your pelvis (hips) might be out of alignment causing your spine to hurt. This video gives you two great exercises for aligning your pelvis quickly and effectively. We like to call the first exercise the Pelvic Squeeze and we call the second the Push-Pull Pretzel. With these two techniques you can restore dynamic efficiency to your pelvis and get relief from hip and lower back pain.
