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In this video Ashley shows you his favourite ways to stretch your hips. Tight hips are very common in people with lower back pain. By reducing the inflexibility in your hips this will also help reduce the tension in your lower back.
Give these a try and let us know how you get on with them. Video Rating: / 5
Suppose you’re a skinny guy struggling to put on quality mass. In that case, you probably believe you have a fast metabolism and simply can’t gain weight.
But what does a fast metabolism even mean, and is it the reason you’re not getting bigger?
Believe it or not, you can outpace a fast metabolism by using the right strategies and eating the right foods. In this context, the right foods are foods that will make consuming more calories easier.
In this video, we cover 8 foods & meal ideas that you should be eating to help you get out of the skinny guy rut.
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Whole eggs and egg whites have been a primary source of protein for many bodybuilders for a very long time, and this is for good reason. Eggs have one of the lowest energy to nutrient density ratios of any food, meaning they have high nutritional value while being very low in calories. They also contain a quality of protein that is superior to beef steak and similar to dairy. But decades of debate on whether eggs are good or bad for human consumption has put many people on the fence about consuming eggs.
FIND OUT all that and more in this video.
Timestamp:
0:00 – Introduction
0:48 – High-Quality Protein Source
1:05 – Highest Nutrient to Energy Density
1:27 – Lowest Cost Animal Protein
1:47 – Eggs Parts Can Be Separated
1:50 – Egg Yoke Vs Egg White
2:12 – Choose Whole Eggs Vs Egg Whites or Mixing
2:27 – High in Healthy Fats
2:38 – Naturally Increasing Testosterone Levels
2:58 – Easy to Cook
3:23 – Cholesterol and Cardiovascular Disease
4:01 – Rocky Balboa Drinking Raw Eggs
4:08 – Egg Protein Digestibility Research on Raw Eggs Vs Cooked Eggs
4:45 – Easy to Follow Egg Recipe from Chef Enrique
In this video, we’ll discuss how egg consumption affects human health as well as the best ways to eat eggs and egg whites to support muscle growth.
A recent review reported that public health bodies, such as the Food Standards Agency (FSA) and the British Heart Foundation, no longer recommend limits for egg consumption (Gray and Griffin, 2009). Instead, the emphasis for heart health is placed on controlling levels of saturated fat.
Eggs provide the richest mix of essential amino acids (Layman and Rodriguez, 2009).
To date, the most sophisticated analysis has been employed by Hu et al. (1999), whose work adjusted for age, smoking and other risk factors. The prospective, observational study, which was based on two large US cohorts, concluded that egg consumption was not significantly associated with the risk of CHD or stroke in healthy adults or those with pre-existing hypercholesterolaemia.
However, there are studies that show those with diabetes may need to limit egg consumptions, but more controlled studies on this subject are needed.
More recent research on eggs, cardiovascular disease (CVD) and cholesterol has been better controlled. Within the last 15 years, 11 key studies have been published (Table VII). Of these, the majority do not support the contention that egg consumption is a risk factor for heart disease.
Using a risk apportionment model, Barraj et al. (2009) calculated that eating one egg per day accounted for under 1 per cent of CHD risk. In contrast, 40 per cent of risk was attributed to lifestyle factors (smoking, poor diet, minimal exercise, alcohol intake).
HIGHER EGG INTAKE 2-3 PER DAY.
Vitamin D seems to slow cell ageing and may help prevent CVD, diabetes, autoimmune diseases and certain cancers (Ruxton and Derbyshire, 2009), while vitamin B12 may delay cognitive decline.
Dietary cholesterol can raise serum LDL levels but the overall effects are negligible compared with the LDL-raising effects of saturated fatty acids (Gray and Griffin, 2009). Consequently, the potential of eggs to increase cholesterol has little clinical importance when considered relative to other dietary and lifestyle factors (McNamara, 2002).
However, according to observational studies, individuals diagnosed with diabetes or hypercholesterolaemia may be at increased risk of CVD when egg intakes exceed seven per week (Hu et al., 1999; Qureshi et al., 2007).
References:
https://www.researchgate.net/publication/301737865_Eggs_good_or_bad – A Griffin, Bruce. (2016). Eggs: good or bad?. The Proceedings of the Nutrition Society. -1. 1-6.
https://www.researchgate.net/publication/235296480_The_nutritional_properties_and_health_benefits_of_eggs – Ruxton, C.H.S. & Derbyshire, Emma & Gibson, Sigrid. (2010). The nutritional properties and health benefits of eggs. Nutrition & Food Science. 40. 263-279.
Dietary Cholesterol and the Lack of Evidence in Cardiovascular Disease: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6024687/
Meta-analysis of Egg Consumption and Risk of Coronary Heart Disease and Stroke: https://www.ncbi.nlm.nih.gov/pubmed/27710205
Egg consumption and risk of coronary heart disease and stroke: dose-response meta-analysis of prospective cohort studies: https://www.ncbi.nlm.nih.gov/pubmed/23295181
Dietary Cholesterol, Serum Lipids, and Heart Disease: Are Eggs Working for or Against You? https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5946211/
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Dr Ozello’s Sports Medicine Report: Low Back Pain: Contributing Factor: Hip Flexors Muscle Tightness (AKA Hypertonicity)
***Disclaimer: Viewing this video does not take the place of seeing a medical professional or working with a fitness professional. Please visit a medical professional for evaluation, diagnosis and treatment. Please work with a fitness professional to learn proper exercise technique and to develop a proper training program. Never perform an exercise that elicits or intensifies symptoms. If an exercise elicits or intensifies symptoms, stop immediately and use a viable substitute.
Low Back Pain (LBP) is one of the common health problems worldwide. It affects approximately 80% of people at some stage in their lifetimes.
LBP is a major cause of disability.
The primary hip flexor muscle is the iliopsoas muscle. It is a combination of the psoas major and iliacus muscles. The powerful psoas major muscle originates on the side of several vertebrae in the lower back and runs inferior to the femur. The iliacus muscle originates on the front of the pelvis. These two strong muscles combine and then attach to the lesser trochanter of the femur (Located on the proximal medial aspect of the femur.)
The hip flexor muscles contract to raise the anterior thigh toward the chest. This motion is called hip flexion.
Psoas Major:
Origin: Transverse processes of T12-L5, anteromedial aspect of all the lumbar discs and adjoining vertebral bodies except the L5/S1 disc.
Insertion: Lesser Trochanter of the Femur. Shares a common insertion with the Iliacus.
Innervation: Lumbar Plexus via anterior branches of L1-L3.
Actions: Hip flexion.
Iliopsoas: The psoas major unites with the iliacus at the level of the inguinal ligament.
Crosses the hip joint and inserts on the lesser trochanter of the femur.
Proper static stretching will reduce muscle tension, increase flexibility and improve joint motion. The best static stretches for the hip flexors are the standing quadriceps stretch and the kneeling hip flexor stretch.
Standing Quadriceps Stretch: Stand up straight and support yourself by holding a stable structure. Reach backward with your left hand and grab your left ankle. Pull your left heel toward your buttocks, then slowly pull your thigh backwards. Find a comfortable position where you feel a light stretch in your hip flexor and hold it. Then perform the same stretch for the opposite leg. Next, use your right arm to stretch the left leg. Using your opposite hand helps to stretch the hip flexor muscles at a slightly different angle.
Kneeling Hip Flexor Stretch: Kneel down on one knee. If needed you can place one hand on a sturdy chair or exercise bench. The front hip and knee should be flexed to ninety degrees with the foot flat on the floor. Hold your spine straight and keep your neck in line with your spine. Exhale and slowly slide your upper body forward until you feel a light stretch in the hip flexor of the back leg. Reach upward with the arm of the side being stretched. Slowly bend to the opposite side. This increases the hip flexor stretch. Hold a comfortable stretch.
Perform static stretches for the hip flexors to decrease muscle tension and improve flexibility. Help prevent and manage hip flexor and quadriceps strains with proper stretching technique.
When lying supine or lying on your side place the hip flexors in a position that reduces their pull on the bones which they connect. Place a pillow or specially made leg wedge under your knees when lying face up. A pillow or leg wedge under the knees will help bend the hips and knees. This position relaxes the hip flexors and reduces their pull on the spine, pelvis and hips.
When side-lying, bend your hips and knees and place a small pillow between your knees. The flexed hip & knee position decreases hip flexor muscle tension. Placing a small pillow or specially made leg separator between the knees reduces the pull on the lateral aspect of the thigh and hip.
Dr Donald A Ozello DC of Championship Chiropractic in Las Vegas, NV
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“Running: Maximize Performance & Minimize Injuries” https://www.amazon.com/Running-Performance-Chiropractors-Minimizing-Potential/dp/1493618741
This is a great way to help stretch out your tight hips they may have effected your posture , lower back and even causing you pain . Do these at a comfortable intensity and try not to hurt yourself.
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TAGS:
yoga , activ chiropractic , fitness faqs , crossfit , posture , athlean x , activ chriopractic activ , stretch , iliopsoas , psoas , flexion , hip flexor pain , hip flexor , hip flexor .
yoga , activ chiropractic , fitness faqs , crossfit , posture , athlean x , activ chriopractic activ , stretch , iliopsoas , psoas , flexion , hip flexor pain , hip flexor , hip flexor .
yoga , activ chiropractic , fitness faqs , crossfit , posture , athlean x , activ chriopractic activ , stretch , iliopsoas , psoas , flexion , hip flexor pain , hip flexor , hip flexor .
5 Hip Flexor/Psoas Release Techniques | End Back Pain , Bad Posture , Tight Hips
5 Hip Flexor/Psoas Release Techniques | End Back Pain , Bad Posture , Tight Hips
5 Hip Flexor/Psoas Release Techniques | End Back Pain , Bad Posture , Tight Hips Video Rating: / 5
How to UNLOCK Your Tight Hip Flexors Today!
http://www.criticalbench.com/growth/psoas2
Do THESE 3 Exercises no matter where you are and get instant relief in your tight hips in 5 minutes! That may sound far fetched but I promise you it’s not. I sit for a living at a computer but I’m sure to do these 3 moves to give my hips and lower back some instant relief.
This bent over, partial fetal position that we find ourselves in most hours of the day is not ideal for our body’s design. We are meant to be vertical and moving around all day long OR horizontal at rest with some ‘occasional’ sitting…not 8+ hours per day!!!
Injury Specialist Rick Kaselj dropped by the CriticalBench Compound to show Head Strength Coach Chris Wilson some of the best and easiest movements to help UNLOCK his tight hips.
Let’s face it, the center of our body is not what it once was…. People stood more and walked around more hundreds and thousands of years ago. The center of our body used to be loose, strong and healthy. Life demanded it to be that way.
Now we cause our hips and lower back stress by sitting so much, not being active every day and forcing our hip flexors to be shortened which leads to TIGHTNESS and discomfort. And this sets off a chain reaction because the hip flexors and lower back area directly affect each other.
The more we engage our lower back and glute area, the more we stretch our hip flexors and we attain BALANCED strength from front to back. Do these 3 moves to regain some balance in your body.
Why Stretching WON’T Make You Flexible – FREE pdf
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In this QUAH Sal, Adam, & Justin answer a live question from one of our listeners.
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“How to Address Chronic Hip Flexor Discomfort”
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Follow-along stretching routine for tight hips and low back pain that you can do at home! Led by a physical therapist to improve mobility in your hips and alleviate tension in your back. Feel better in just 6 minutes as you follow along with me!
LINK TO JARED’S THICK EXERCISE MAT: https://amzn.to/3sXg86N
Your hips should be very mobile. In fact, they are the second-most mobile joint in your body (shoulder being number one). When we don’t move them regularly into their end-ranges of motion, they can become “tight” and limited in their movement.
Oftentimes this can result in pain and discomfort and leave one more susceptible to hip injury.
However in my professional experience the more-common effect from hip tightness is lower back pain. You see – when the hips aren’t moving the way that they should that lack of motion is compensated for in the lower back. The lower back should be a very stable structure and when it has to be more mobile for the hips, tightness, pain, and discomfort usually follow.
With that understanding – one of the best things that you can do to avoid lower back pain and hip tightness is to maintain your hip mobility through a variety of effective stretches. That’s exactly what I wanted to provide you with in this video!
These are 6 of the best exercises to increase your hip range of motion, decrease your lower back tightness, and help you to feel better. I’ll demonstrate the whole thing for you in follow-along format, so grab a spot on the floor and let’s get to work!
STRETCHING ROUTINE FOR TIGHT HIPS AND LOW BACK PAIN
1:30 SINGLE KNEE TO CHEST STRETCH
2:30 PIRIFORMIS STRETCH
3:30 HAMSTRING STRETCH
4:30 HIP ABDUCTOR STRETCH
5:30 HIP ADDUCTOR STRETCH
6:30 HIP FLEXOR STRETCH
I hope these exercises help you to alleviate tension and pain in your lower back and hips.
Please be sure to leave the video a THUMBS UP if you benefited from it and SUBSCRIBE to Tone and Tighten so you never miss a new video when I put one out.
⭐️ MORE HIP VIDEOS YOU MIGHT FIND BENEFICIAL ⭐️
➡️ 8 EXERCISES FOR STRONGER HIPS: https://youtu.be/TH7XujK_ubs
➡️ HOW TO TREAT HIP BURSITIS: https://youtu.be/10djgkzwsFk
➡️ BEST EXERCISES FOR HIP FLEXOR PAIN: https://youtu.be/zTPfzlZbtz8
“Famous” Physical Therapists Bob Schrupp and Brad Heineck present How to Unlock Your Hip Flexors. How to Tell if They are Tight. Unlocking your Hip Flexors can decrease back and hip pain.
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Brad’s Book “Martial Arts Manual: For Stretching, Strengthening, Prevention, and Treatment of Common Injuries” is also available on Kindle. https://www.amazon.com/Martial-Arts-Manual-Stretching-Strengthening-ebook/dp/B0722J3PZL/ref=sr_1_fkmr0_1?ie=UTF8&qid=1494292881&sr=8-1-fkmr0&keywords=brad+heineck+martial+arts
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Are you a beginner dual sport rider looking for the best way get dual sport beginner gear without spending a fortune? This beginner dual sport gear guide covers all the basics you’ll need to consider when buying your first set of dual sport gear for beginners. From head to toe, I’ve got you covered with great recommendations for both best value gear as well as a little more intermediate-level dual sport helmet, gloves, jacket, and pants.
Getting your first set of dual sport gear can be expensive, but it doesn’t have to cost you an arm and a leg (it’s actually designed to save your arms and legs). The key is to get the best value for your money by choosing things like summer dual sport gear because it can be cheaper and you can get better protection for 3 seasons, and then easily add a hoodie or other insulated layer to make it more viable in the colder months. Beginner adventure motorcycle gear is basically the same as beginner dual sport gear, so you’ll find great recommendations for both styles of riding in this guide. Start here for the best dual sport gear for beginners.
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