Pain. A lot of people walk around with it and in most cases, the make themselves numb to it.
Dealing with chronic aches and pains has become a norm in society.
I hear people complain about their constant injuries but when I ask them what they do to counteract these problems they come up blank.
This is a problem.
We gotta look at pain a bit differently…
Pain is merely a signal from our bodies.
Whether it’s fixing the mobility of a joint or getting that 30 extra pounds of weight off your body, your pain is an indicator that something is wrong and needs to be fixed.
Pain is not something that you numb out with resiliency or medication. That’s just masking the symptom.
Pain is a communication from your body that something needs attention. No more. No less.
We may not realize it but we can get rid of most chronic pains in our bodies with simple exercises.
For the active individual, following a simple program of maintenance before your workouts can lead to elimination of most chronic pains we feel in our bodies.
An example would be me.
I used to have chronic lower back pain. It was so bad that I could barely get up off a chair without looking like an 80 year old who just had hip surgery.
I went from one chiropractor to another to solve my issues and most of all of them said I’d need to see them for my entire lifetime to be relieved of this pain.
(Side note: If you come across any chiropractor or physio that insists that you need to see them for your entire lifetime…I’d avoid them at all costs)
I went through a journey of trying to find a solution to my problems until I found something that actually worked.
Also, along this journey I went through periods of shoulder pain and knee pain…you name it.
Each time I experienced pain I went to work at fixing it at the source.
I’ve gone through so much self induced physical therapy that I’ve found some exercises to work really well and some that didn’t.
So today, I want to share with you the exercises that every active person should commit to doing.
It’s a general list but one that has helped me heal old injuries and move through life pain free.
It won’t happen overnight but if you do these enough your body will be moving and feeling better than it did when it was in it’s 20’s.
The Ageless 8
#1 – Lacrosse Ball (or tennis ball) massage your glutes and piriformis
Take the ball and sit on one your left butt cheek with a slight tilt. Cross your left leg. Roll for 30 seconds to one minute. Stop and breathe on the sensitive areas. Switch cheeks and repeat. Feel free to squeal.
#2 – Foam Rolling your adductors
Start just below the crease of your hip and roll up and down your inner mid-thigh ten to fifteen times, focusing on any tight spots. Then perform ten to fifteen rolls starting at your inner mid-thigh and rolling down to the inside of your knee. Again, focus on the tight areas.
#3 – The Iron Cross
Lie back with arms in a “T” position, bend your knees and bring them together. Swivel from side to side while keeping your shoulders on the ground. You should feel a stretch across your hip. Do this for 8 times per side.
#4 – Fire hydrant circles
Perform ten forward circles and ten backward circles with each leg. Make sure to activate the glute by squeezing it as you raise it and lower it.
Hard to explain. Click the link to watch video. Do 6 to 8 reps per side.
#6 – Quad Stretch with a bench
Place top of foot on a bench and have the knee supported by a soft pad. Get into a kneeling position with a proud chest and back. Hold for 30 seconds to 45 seconds.
#7 – Glute bridgesOur glutes need some serious waking up. Lie down with knees bent and feet flat on the ground. Bridge hips up while squeezing the glutes. Do this for 15-20 reps.
#8 – Strong Core Plank
Get into a plank position. Activate your core by pushing your abs out (aka. bracing) then squeeze your glutes together. Hold this position for 1 minute. This could be the hardest plank you’ve ever done.
And that my friend, are 8 amazing mobility exercises that will add to your bank of ageless mobility.
In the end, we won’t care how many abs we are able to see on our bodies if we aren’t able to move properly.
These exercises are like investing in your mobility. The more you do them the better you’ll move and the less pain you’ll feel day to day.
Do these 8 exercises at home or before your next workout and feel the difference it makes.
Have a great week 🙂