Wake Up Your Abs

Part of the issue that restricts people from bending forward properly is that their hamstrings and low back stiffen. These muscles don’t always stiffen because they are “tight”, but rather that they are tightening to protect and stabilize nfl jerseys the pelvis and spine. This is normally the job of the abdominals, but when they become de-conditioned or improperly trained, they lose their function, therefore having the hamstrings and low back compensate.
Lay on your back with one leg running straight up a doorway wall or a bench/table. The other leg should lie parallel on the ground, creating a “L” position. If this is uncomfortable, you can place a roller or towel under the ankle of the lower leg. Initially it may be difficult to have the top leg straight and flat against the wall, but that will improve with practice. Once you are in position, tighten your abdominals and press your low back and tailbone into the ground. This exercise can be progressed by holding the abs tight and then lifting the lower leg to meet the top leg. Repeat 10-15 times, 2-3 times on each leg.
Any movement that we do is stored in our nervous system as a pattern or program, much like a computer file. Every time we repeat that pattern it is updated and becomes more ingrained for the better or for the worse. Also referred to commonly as “muscle memory”, this is why practice our golf swing or piano playing, so authentic nfl jerseys that each time those movements become more efficient and natural.
If you can not touch your toes, your program for bending has been improperly written over time. By performing the next sequence, we can “trick” your nervous system into a new pattern.
Stand with your toes elevated on a 2x4 or books. Hold a roller or rolled towel between your knees. The feet should be close enough together that your feel slightly bow-legged and pigeon-toed. Bend forward, letting everything relax and reach for the floor. Once you hit your first barrier, squeeze the roll between your knees and forcefully exhale. Once you have hit your limit, slide your hands up the front of the body and reach for the ceiling while taking a deep inhale through the nose. Repeat this process 10 to 15 times. Each time you will notice that you get closer to the floor. If you need to bend your knees slightly to get to the floor, it is OK. Eventually you cheap nfl jerseys will be able to keep your knees straight.
Now move across the board and perform the same drill with the heels elevated. After 10-15 repetitions, step off the board and try and touch your toes. If you are not touching your toes, you will be shockingly closer than you ever have been.
Repeat this program daily for 10 days consecutively and enjoy your new “bendability”!