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QL Stretch | At Home Stretching Series

Published by admin on September 8, 2021 | Leave a response

QL Stretch | At Home Stretching Series

Hey everybody! Andrew here, coach at EarthFIT. Welcome to another series of stretches. This one’s going to focus on our Quadratus Lumborum and our Lats.

A Lot of people who sit all day long with bad posture, but also who are active all day long or are golfers, are tennis players who rotate right a lot, runners who rotate those hips, move those hips for running and things like that. The lats and the QL are going to be very tight for us, causing a lot of issues.

So what we’re going to do is take one hand placed on top of our head, right? Just like this. Then the opposite hand reaches across our body and holds on to our thigh. And we’re going to lean towards that one side, which is opposite of our elbow that’s up here and we’re going to hold on to our thigh here as we lean to the opposite side, you need to feel that stretch all the way down here. Now for me, I want to get an extra lats stretch.

So I only bring my shoulder and my hand all the way back behind here. As you can see for that extra lat stretch, as it leans to that one side and do 30 seconds, maybe three rounds of that on one side, 30 seconds, three rounds of that on the opposite side for those extra stretches. Do that night and day, you’ll feel amazing and a lot better off.

-EarthFIT Coach Andrew

Chest Stretch | At Home Stretching Series

Published by admin on September 1, 2021 | Leave a response

Chest Stretch | At Home Stretching Series

Hey everybody! Coach Andrew here, coming at you with another amazing at home stretch video. We’re focusing here today – chest and anterior delts anterior shoulder.

This is huge for posture bringing the shoulders down and back. We harp on it in our sessions all of the time, tight chest, tight shoulders cause a lot of pain, even in the lower back, the mid back and the upper back lot of neck issues too as well. I can go on forever, but if we have better posture and better positioning, our joint actions will become a lot easier, a lot better, a lot less painful. So chest, very important to stretch out.

You’re going to get into a half kneeling position next to a bed or a couch, or even a chair you’re going to hinge at the hips, put your elbow, the closest elbow down on that surface. And you’re going to thoracically rotate, which is rotating upper body-wise outward away from the surface, keeping that elbow on the surface as an anchor so that you can actually stretch that same side chest and shoulder. I’ll show you another side too, as well.

We’re going to hold this for 30 seconds. Hold that stretch for 30 seconds, a maximum of two minutes per side night and day. And you’ll be well on your way for a lot of pain relief and a lot of better posture along with other things. So see you guys.

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Quad and TFL Stretch | At Home Stretching Series

Published by admin on August 31, 2021 | Leave a response

Quad and TFL Stretch | At Home Stretching Series

Hey everybody, coach Andrew here at EarthFIT bringing you another amazing stretch. This time it’s for your quads and some of the other deeper quad muscles that we have going on in our bodies.

This is how we set this up, right? So we take a pillow for at home, of course, and a couch or the side of the bed. If you’re okay with this, you’re gonna first get into this kneeling position.

And then I’m going to bend over, put my hands on the floor and put my foot up on the edge of that couch. Now I’m in this position, half kneeling, knee on a pillow and my ankle resting on the edge. So in order to get the quad to stretch out a little bit, all you have to do I mean, nice tall chest, right? Lean your hips back. But then you’re just going to slowly sit those hips or bring those hips backward towards your heel. You can definitely feel that quad stretch right there.

And then for a little, little extra bonus, all you have to do is bring the same side, arm straight up to the ceiling, and then you’re going to lunge/ lean forward. Don’t lean at the hips or the back, right? You’re just going to shift your weight forward, keeping your upper body straight upward until you feel the TFL (Tensor Fascia Latae), that hip flexor stretch in the front. So you kind of get in a double whammy feeling so you can do your quad stretch like this. Your hip flexor stretch like that for the interior side of your lower extremities. I’ll see you guys soon in the next video.

-EarthFIT Coach Andrew

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Piriformis Stretch | At Home Stretching Series

Published by admin on August 30, 2021 | Leave a response

Hey everybody! Andrew here, coach at EarthFIT bringing you amazing stretch at home series for your pesky piriformis, this muscle group attaches to the hip and the back. It does a lot of the work the glutes should be doing for you. If you have weak glutes, your piriformis is going to be very overactive, almost guaranteed, right? So this also caused a lot of pressure in the SI joint and hips, allowing sciatica to take place and lower back pain. So this is crucial for you to learn here.

What we’re going to do is you can grab a bed, a bench and couch, and you’re going to simply start out with putting an ankle in front of you, perpendicular to your body, and slowly bend that back knee dipping the hips straight down to the floor. This knee is going to start to lower towards the surface, and you’re going to feel that back, right, right about here in the piriformis, you want to hip hinge forward. You don’t want to round the shoulders. Again, you’re trying to protect that low back and have better posture here.

Now, if you’re not comfortable standing like that, because it doesn’t require a lot of strength and stability, then we’re going to lay on our back, ankle on top of our opposite knee, pulling the bottom of our opposite knee towards our chest. We’re using this leg here. That’s 90 degrees as leverage, pulling this knee backward, this shin backward towards my body. So I can feel the piriformis on the opposite side, right?

Here’s another variation to prone position. Some people like it, they do it a lot in Yoga. You’re going to bring that ankle right up the perpendicular. And then you’re slowly going to hip hinge and put pressure on the ankle a little bit, put pressure downward, at least until you feel that piriformis stretch kind of how to maybe finagle a little bit…

Now, find that kind of causing some knee pain, especially if you have an ACL or MCL issues and things like that, or just very tight calves, right? And we just kind of causes some knee pains. So you, you don’t have to do the pigeon pose, but also it causes a little too much of a stress sometimes. But anyway, hold each one of those for 30 seconds, two minutes max – morning and evening, you’ll be well on your way to alleviating some of those issues or just bettering your hip movements. See you later.

-EarthFIT Coach Andrew

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Hamstring Stretches | At Home Stretching Series

Published by admin on August 24, 2021 | Leave a response

Hamstring Stretches

Hey Everybody! Andrew here, coach at EarthFIT, bringing you your amazing hamstring stretch, done the right way. This is a technique that I use to get my hamstrings stretched out.

I use them a lot. We all do. They’re responsible for a lot of hip movement, knee extension. If you have tight hamstrings, a lot of people have poor knee extension. Like things like that. We don’t want that. We would use them in squatting, deadlifting, right? All that stuff.

So here’s how we do it. Grab a couch or a chair that’s stable, sturdy. We’re going to get a nice base of support here. We’re not going to be wobbly off balance or have something underneath our feet or anything like that. You’re going to bring your heel up on that surface, toes up to the ceiling to start with, you’re going to have a slight bend in your knee, but if you don’t have any knee issues and you’re okay with straightening out your knee all the way, please do that. It’s going to be a little bit easier to get into the stretch. You’re then tall chest, shoulders back. You’re going to hinge forward until you feel a 4/5 out of 10. In terms of that stretch in the hamstrings, the back of the legs. You’re not going to round your shoulders and bend over to try to touch your toes. That’s the wrong way, the wrong way to stretch your hamstrings. So many people do this. It’s not going to not work on your low back.

Okay? So hinge forward. Feel that stretch then for the second stretch, all you’re going to do is externally rotate your hips. Your foot goes out meaning. Then you hinge, this is to get your semitendinosus and semimembranosus, the semi sisters. Those are the medial hamstring complex. Hold that, relax and breathe. And then you’re going to internally rotate your hip. Your foot is going to go inside, hinge forward again. I’m going to feel more of that lateral outside of the hamstring, which is your biceps femoris. You got to hit all three cause there’s three hamstring muscle complexes, right? You got to stretch all three of them. Hold for 30 seconds. Do not just do a quick boom boom, in and out. It’s not gonna work. It’s not going to help. You’re not gonna get the results you’re looking for. And then hold for a maximum two minutes per side in, and in the middle so you can get your hamstrings stretched out. I’ll see you in the next video, for your next stretch.

-EarthFIT Coach Andrew

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Calf Stretch | At Home Stretching Series

Published by admin on August 23, 2021 | Leave a response

Hey everybody! Andrew, EarthFIT coach here, bringing you the Calf Stretch. We’re going to have two muscle groups that we’re stretching here. The gastrocnemius and soleus.

Two muscles are very responsible for a lot of things – foot movement, ankle movement, and a lot of causation of knee pain. So let’s come over here.

At home you’re going to grab a step or a wall. They don’t mind getting dirty. Unless you take your shoes off. They’re going to come over to your step or your wall. You can put your foot, the ball of your foot up on that wall, or step toes up to the ceiling. And you’re actually going to keep your knees straight and hands on the hips forward, putting a little bit of pressure down on the ball of your foot, allowing that calf the back of the leg to stretch. This is the gastrocnemius stretch here.

Then the soleus stretch. All you do is bend your knee towards your toe and hinge forward. You automatically feel a slightly different area stretching, maybe even the Achilles tendon, which is always good. Hold for 30 seconds minimum each stretch, breathe and relax and allow that muscle to stretch. If you fight the stretch, you’re not going to get the results you’re looking for. Relax that muscle group, hold that stretch and relax it. Breathe for 30 seconds at the minimum, maximum of 2 minutes per muscle group, you’re going to be well on your way. Do it twice a day morning when you wake up, evening when before you go to sleep and definitely mobility work from the knees downward before you work out, I’ll see you guys later.

-EarthFIT Coach Andrew

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Why is Stretching So Vital

Published by admin on August 17, 2021 | Leave a response

Hey everybody! Andrew here, coach at EarthFIT. I’m here to address the elephant in the room that we all are experiencing every single day, whether we know it or not – joint pain, whether it’s an injury 15 years ago, whether it’s sitting there just popped up yesterday or something that we may get into later on as you may start feeling sciatica, headaches, shoulder pain, rotator cuffs are all messed up, ACL’s, MCL’s, knee pains, plantar fasciitis in the feet, whatever it may be low back pain in general, I’m here to tell you I put together a series of videos coming up on how to get stretching at home, how to work on your mobility at home so that we can start the process. Start it, start the process of feeling better and getting a better quality of life and better posture, better technique when we’re coming in here, working on our fitness.

Why is Stretching So Vital | Health and Fitness Beaufort

Repetitive movements and postures all day – Am I doing texting, computer work, golfing, fishing, standing up, moving boxes, whatever, whatever it may be playing with our grandkids, sleeping. We have bad postures throughout the entire day, all day, 24 hours a day, repetitively causing overactive muscle groups to pull on the joint improperly causing really bad joint mechanics because on the other side of that joint is going to be the opposing antagonistic muscle group 9 times out of 10, that is weakened and lengthened. So if they’re not getting the neuro drive in the activation and the strength and the stability it needs along with other things, this is a very basic explanation. And the other side of that joint is overactive in tight and pulling too much. Your joint mechanics are going to be off, your joint alignment is going to be off. You’re going to have pain. You’re going to be pressing down on nerves, soft tissues. You’re going to be pulling on tendons and improperly moving those tendons and ligaments causing sprains and strains and micro tears. Not going to be good, this is not going to get better if you don’t do anything about it. So watch my videos coming up on the content. I’ll see you guys in here for more strength and conditioning, more fitness, more health and more motivation. Let’s go.

-EarthFIT Coach Andrew

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Modified Get Up | Exercise Demo

Published by admin on July 29, 2021 | Leave a response

This is a get up exercise. I want to show you guys today, very beneficial for anybody. One of the biggest factors of all-cause mortality is being able to get up and off the ground. And this is going to teach you how to get up and off the ground without using your hands. So very simple, you’re going to find… You don’t necessarily need a couch or a pillow. It would be a lot more comfortable. I’m going to show you both on the stability pad and off the stability pad today.

So simply starting out, you just get on both knees like this, you raise one leg up here and then the other, and you stand up very, very simple. That would be the most basic version of the exercise. If you did have something to put your knees on. You can, this is just purely for comfort. It’s not really affecting the exercise. If you do have a stability pad, you can stand on and make it a little bit more difficult, but this is generally just for pure comfort.

So how to make it a little bit more difficult is you would raise the hand up of… Like that you’re going to step forward with. So in this case, I have my left hand up. I’m going to step forward with my right, and I just want to look at my fingertips the whole time, step up and then up the other way, and then do the same thing on the way down here. Look up, lunge down, back to the other leg. If that becomes too easy for you, you can try the opposite arm, opposite leg. That would be contralateral movement. That’s going to be a little bit more difficult, that would be kind of the last progression of this here.

So to recap, just start going from the floor to knees, just hands in front of you stepping up, lunging back, stepping down when that becomes too easy. You, same arm, same leg, this case, it’s my left. And then if that becomes too easy, you can switch arms and do more of a contralateral step up there. So that is the step up. Another way you can progress is to add weight in the hand. You want to make sure you’re keeping that shoulder perfectly straight though. So that is a great exercise for long-term health and stability.

-EarthFIT Coach Sam

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How To Do A Single Leg Toe Touch | Exercise Demo

Published by admin on July 28, 2021 | Leave a response

This is the single leg toe touch, very simple exercise here, very effective though. Okay. So what we want to do is we either want to find a box or a step up that you can step up onto, or whether it’s a step. Now let’s say you don’t have anything, any of those… I’m going to show you what to do first, and then I’ll show you what to do if you do have a box. Okay. So Single Leg Step Up to Toe Touch. It’s going to look like this if we don’t have anything, okay. You’ll actually drop down into a, like a reverse lunge here. So you drop one leg back and then you’re going to come up out of that and raise that knee up, keep that knee raised, and then you want to slightly bend and just reach down for your toes. Just like this.

Now let’s say that’s too advanced. You’re falling all over the place, doing that. To regress that, you can find a wall or anything like a countertop that you can grab a hold of, right like this. And you can practice both movements. You can practice going down here, coming up, kind of balancing like that. You can also then practice leaning down just like this kind of walking down the wall there.

Remember when you’re lowering yourself in that movement, it’s actually the hips that are lowering you. So that’s kind of how you could regress that if you didn’t have a step or a step or something like that available to you, or maybe it’s just too difficult for you to do on a step, start out utilizing the ground. And if the ground is still too tough for you, utilize a wall.

Now, how you do it. If you had a box or a step up, or I’ll just use this stability pad here, I would just step up on it. Raise my leg up, try to hold for 3 seconds or so, come down, reaching down here. Again, the same movement come up and do about 3-5 on each side, and then you would switch legs there on that step up. So again, you would step up, raise the leg, come down, just like that, just holding each position there. So that’s a single leg step up to a toe touch. It’s a great exercise for your stability and long-term health.

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The McGill Airplane Exercise Demo

Published by admin on July 22, 2021 | Leave a response

I’m gonna teach you guys the ins and outs of doing a McGill airplane. So why do you want to do this exercise? It is great for core stability. It’s very difficult to do one. There is a regression that I’m going to show you guys.

So first I’ll just show you the regression. So this is where most of you should be starting out. Okay. You’re going to balance on one foot here, be about a hand length away. Easy enough to where you lean forward. You can put both palms against the wall because that’s eventually what you’re going to do in this. So we want to stand on one leg here. You’re going to reach forward to the wall here, you’re going to reach back here. Now I’m just having a light, a bit of pressure here on the wall. From there, I’m going to open my hips up. I’m moving from the hips here, I’m not moving from my shoulder blades or anywhere else moving from my hips. And I’m just trying to open up to one side as far as I can. Once I can do that, I’m going to twist and go the other way. Now, when I’m doing this, I’m actually pushing my hip down. I’m pushing it down here. You’ll feel good stretch there. You want to push until it goes as far as you can go. So that’s the regression of the exercise. That’s really good for warming up and your core stability overall.

The next version of it, the more advanced version would be just doing it without any, any support with the wall. This is pretty difficult for most. So you want to grab again, just balance on one foot here, kick it back. Now again, I’m going to put my arms out by the side here, but I’m strictly moving from my hips, all my chest to come parallel to the floor here. Then I’m going to open up to one side. My arms will move, but I’m moving from the hips. Again, try not to fall over here. It’s going to challenge foot stability. And then we will go to the other side.

This is again called a McGill airplane, very difficult, phenomenal warm up exercise and one that you can incorporate into your daily life for improved stability in the core. And then some of the hips.

-EarthFIT Coach Sam

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