Relieve Your Low Back Pain Today!

Low back pain affects many individuals, hindering their daily lives. Here is a targeted mobility routine to alleviate discomfort and enhance flexibility.

  • Cat-Cow Stretch: Start on all fours, round your back like a cat, then transition to an arched cow position. Repeat 8-10 times, focusing on spinal movement. This stretch reducestension and improves flexibility.
  • Cobra to Child’s Pose: Lie on your stomach, lift your upper body into a cobra pose, then transition to Child’s Pose. Alternate between the two for 8-10 repetitions, promoting spinal flexibility and soothing lower back muscles.
  • Lower Trunk Rotation: Lie on your back, lower both knees to one side, hold for 10-15 seconds, and switch sides. This exercise enhances lumbar spine mobility.
  • Quadratus Lumborum Stretch: Stand with feet shoulder-width apart, cross one arm over your head, and lean to the side. Hold for 15-20 seconds, then switch sides. This stretch targets the lower back muscles, reducing tightness.
  • Hamstring Stretch: Sit on a chair or bench, extend one leg forward, and reach towards your toes. Hold for 15-20 seconds, then switch legs. Stretching hamstrings alleviates lower back discomfort.
  • Hip Flexor Stretch: Kneel with one knee down, push your hips forward, and hold for 15-20 seconds. Repeat on the other side. This stretch releases tension in the hip flexors, relieving low back pain.
  • Incorporating WPT’s targeted mobility routine into your daily routine can relieve low back pain and improve overall well-being. Remember to perform exercises within your comfort range.

    For chronic or severe pain, reach out to us. We’re here to help you regain your freedom to move!

Beat the Heat: Essential Tips for Running Safely This Summer

As summer approaches, running in the heat requires special considerations to stay safe and comfortable. Here are some key tips:

  • Hydration: Drink plenty of water throughout the day and carry water/electrolyte-enhanced drinks during your run.
  • Route and Timing: Choose shaded routes and try running during cooler times like early mornings or evenings.
  • Dress Smart: Wear lightweight, breathable, and moisture-wicking clothing and opt for light-colored and loose-fitting attire.
  • Skin Protection: Apply sunscreen and wear UV-protective sunglasses.
  • Pace Yourself: Adjust your pace to accommodate the heat. Take breaks and consider interval training.
  • Listen to Your Body: Be aware of heat-related illness symptoms. Stop running if you experience dizziness, nausea, or confusion.

With these essential tips, you can continue running in the heat safely and make the most of your summer workouts. Stay hydrated, choose the right attire, and listen to your body to have an enjoyable and healthy running season!