What’s the beef Chef? Cam here from Zest Fitness and today I’m here to help sort your shit out! You haven’t been able to lose the gut, fix your back pain & stop yourself being wrecked all the time! It’s time to start taking action on those things. This blog is about fixing your back and putting an end to your mangled posture chief!
We’re going to address your pain by building bullet proof core muscles. I’m talking about your abs (yes they do exist under the gut), glutes & small muscles surrounding your spine! It’s also important to stretch your hips and glutes everyday. I did a blog on this previously called “3 Stretches Every Chef Should Be Doing To Fix Lower Back Pain”. It’s a game changer chap, so go and read it! Anyway, I used to be literally crippled from back pain. An old injury that I let fester for fucking years. Eventually, I got to the point where I was sick of taking painkillers all the time& making half assed attempts at sorting the problem. I started by figuring out what was causing it and then put a plan in place to fix it
What I discovered was that doing the simple things consistently yielded far larger results than doing some mental bollocks that a mediocre physio pulled out of a dusty textbook. Not saying physio’s are munters, I’m just stating that I spent many years doing what I was told by them with no long term results. It was always about addressing the symptoms as opposed to the root of the problem!
The answer isn’t foam rolling (which will help in the short-term) or stretching your back and taking Diaphene. The answer is fixing your shitty movement patterns, keeping your hips and hamstrings flexible & building bulletproof core muscles so your posture is not susceptible to
injury! I realized that no amount of foam rolling or painkillers would fix my squat pattern, tight hips or weak core. I addressed them all and in the space of a few months, I didn’t have a bad back, I had a strong one!!! Here’s 3 core exercises to protect your back chief. Brace Yourself ( No Pun Intended)! Hollow Holds – 2-3 rounds – 30-60 second hold
Lie down flat on your back and contract the abs, pulling the belly button towards the floor. The arms and legs should be held straight out from the body with hands and toes pointed.
Slowly raise shoulders and legs from the ground. The arms and head should be raised along with the shoulders. The lower back must remain in contact with the floor.
The goal is to find the lowest position that you can hold the arms and legs, without them touching the floor and without breaking lower back contact (the point at which the lower back begins to arch from the ground). Glute Bridges – 2-3 rounds – 20-30 rep
Lie face up on the floor, with your knees bent and feet flat on the ground. Keep your arms at your side with your palms down.
Lift your hips off the ground until your knees, hips and shoulders form a straight line. Squeeze those glutes hard and keep your abs drawn in so you don’t overextend your
back during the exercise.
Hold your bridged position for a couple of seconds before easing back down. Side Plank – 2-3 rounds – 30-45 second hold each side
Start on your side with your feet together and one forearm directly below your shoulder.
Contract your core and raise your hips until your body is in a straight line from head to feet.
Hold the position without letting your hips drop for the allotted time for each set, then
repeat on the other side.
You need to be doing this circuit of exercises minimum 3 times a week chef. Try them out for a few weeks in combination with the stretches and see if your back is in better shape!
Thanks for reading hombre, check out Chef Dan’s transformation here. He lost 13kg in 8 weeks training with me. The Chef Fit Project is starting May 7 th and it’s for chefs who’ve tried to lose their gut and are struggling to deal with the stress of long hours in the kitchen and an unhealthy lifestyle! Taking applications now so click here if you’re interested! If not then no worries, stay tuned!
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