Exercises To Avoid if You Have Low Back Pain | For Women Over 40

Exercises To Avoid if You Have Low Back Pain | For Women Over 40

Exercises To Avoid if You Have Low Back Pain for Women Over 40

Think you can’t exercise when you have low back pain? Well, you can! Learn what exercises not to do with low back pain, and what ones to do instead.

And, make sure you stay till the end where I share my spinal hygiene tip that everyone who sits at a desk needs to do!

Low Back Friendly Workouts:
30-Min Seated Cardio & Strength 
20-Min Arm Workout 
12-Min After Workout Stretches 
18-Min Stretching & Mobility Workout 
20-Min Seated Strength 
40-Min Total Body Strength 
19-Min Stretches for Low Back Pain 

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Elbow Tendonitis (Tennis Elbow) Stretches and Exercises

Elbow Tendonitis (Tennis Elbow) Stretches and Exercises

Elbow Tendonitis (Tennis Elbow) Stretches and Exercises for Women Over 40

Tennis elbow, or lateral epicondylitis or elbow tendonitis, is an inflammation on the outside of the elbow and often comes from an overuse injury.

Learn what stretches and exercises you can do to help relieve your pain and get yourself back to working out again!

And FYI: this is a full follow-along workout too!

TOOLS NEEDED

table to rest forearm on, light dumbbell (or can of food), elastic band

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Osteoporosis Exercises To Avoid

Osteoporosis Exercises To Avoid

Osteoporosis Exercises To Avoid for Women Over 40

Learn what exercises are best to help build bone and prevent osteoporosis and what exercises you should avoid if you have osteoporosis.

👉🏼 First, what is osteoporosis?
Bone is living tissue that is constantly being broken down and replaced. Osteoporosis occurs when the creation of new bone doesn’t keep up with the loss of old bone.

This then causes the bones to become weak and brittle — and in worst-case scenarios so brittle that a fall or even mild stresses such as bending over or coughing can cause a fracture.

Most osteoporosis-related fractures most commonly occur in the hip, wrist or spine.

Women are most likely to develop osteoporosis. And white and Asian women are at greater risk as well as those of us who are past menopause. If you are small framed you will also be at greater risk because you have less bone mass to draw on as you get older.

👉🏼 What can help?

The exercises I chat about in the video while avoiding the ones mentioned (which can be harmful if you have osteoporosis).

Instead, sub in the alternative exercises I demo whenever you come across the ones listed as a no-no in your workouts.

 

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Ankle Mobility Test for Women Over 40

Ankle Mobility Test for Women Over 40

Ankle Mobility Test for Women for Women Over 40

Test your ankle mobility and then give these two recommended movements a go to help improve your ankle mobility.

If you have a hard time keeping your heels on the ground for deep squats it could be due to your ankle mobility – or lack of it. I also recommend you give this test a try if you wear high heels if you’re a runner, AND if you would like to squat better.

👉🏼 Why is it important to have good mobility in your ankles?
I’ve got three words for ya, better-looking squats.

Unfortunately, the ankle is prone to become stiff and immobile and this can cause havoc with our squats patterns and our low back. Because the ankles can’t accommodate the knees shifting forward the low back compensates causing a greater load to the low back.

The spine can compensate from the mid-back or the low back and if it comes from the low back then you’ll pelvis will tilt and you’ll be performing what we call in the industry a “butt wink”. This is where your pelvis would rotate backwards into a posterior tilt.

In due time, continuous squatting like this will cause low back pain.

👉🏼 5 Point Plan to Better Ankle Mobility
1. Soft tissue work with a lacrosse ball and/or foam roller
2. Ankle CARS (Controlled Articular Rotations) – flexed foot & pointed toes
3. Gastroc stretch
4. Soleus stretch
5. Elevated ankle mobility drill

 

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How To Test Your Shoulder Mobility and Fix Overhead Mobility

How To Test Your Shoulder Mobility and Fix Overhead Mobility

How To Test Your Shoulder Mobility and Fix Overhead Mobility for Women Over 40

How’s your shoulder mobility? Try this simple test to see how your overhead mobility is, and then add these two easy drills into your daily routine to help you improve your shoulder mobility.

 

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How To Test Your Thoracic Spine Mobilty

How To Test Your Thoracic Spine Mobilty

How To Test Your Thoracic Spine Mobility for Women Over 40

How to test your thoracic spine mobility at home – for women over 40. Your thoracic spine mobility is important no matter what your age is.

Unfortunately, as we age we tighten up in the thoracic spine and lose some of our ability to rotate and extend – which can play havoc to the whole spine.

Test your mobility, see where you are at and then add these two exercises if you need to improve yours.

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