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I'm currently trying to get into the habit of getting up from my chair every hour or so to stretch my hip flexors. I generally do this by doing a lunge while rotating my upper body over my front leg. Can be done statically in front of your desk, or dynamically by doing walking lunges along a corridor.


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Your back is probably hurting because you are immobilized in one position, something that a simple fidget can help. What actually happens is when muscle is immobilised in a shortened position (your hip flexors when you drive for example) for some time there is a loss of some muscle sarcomeres. GOOD NEWS is that this can be reversed once you are starting to ...


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For exercises at the office, you could do worse than this set of at-the-desk stretches. They're to the point and they're actually kind of fun to read. While in the car, you have limited options since even minor movements can result in the car swerving, especially with power steering, but when stopped, say in traffic jams or at lights, you have options. The ...


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Have a look at the "Limber 11" by a guy called Joe DeFranco. Gives you some nice exercises to help with this. There is a video of him demonstrating the routine on YouTube.. I also had some back problems and I started doing this daily. It doesn't take long (~10-15 minutes), but some of the exercises require a foam roller or lacross ball. Both are relatively ...


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Soccer is a fairly injury prone sport. It's great that people are playing sports, but I've seen studies suggesting that it's the most injury producing of team sports, beyond even tackle football. Looking at Australia, here are some metrics being reported: The rate of injury for football players is up to 35 injuries per 1,000 playing hours. That's ...


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I've heard from my trainer that you could really hurt yourself if you continue to run with bunions on hard surfaces. I'd suggest running on a track (the rubberized kind) or on grass - even bare feet would be ok. Alternately if you live near a beach, running on dry sand is also a great idea. Finally if none of the above are options, get yourself a good pair ...


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Here are some strategies I have found to be useful. Do not program a separate shoulder day. Prefer push/pull split routines instead. Otherwise your supraspinatus and front deltoids will work twice (during chest day and shoulder day) and so your infraspinatus and rear delts as well (during back day and shoulder day). This reduces their recovery ability and ...


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I strongly recommend YTW routine: How to do it: Grab a set of dumbbells (3-5 lbs) and stand with your feet hip-width apart. Draw your shoulder blades down and back and keep them there during the entire movement. Raise your arms up into a Y position, keeping them straight the whole time. Pause, then slowly lower back to the starting position. Repeat 10-15 ...


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When you perform a bench press, the movement pulls the shoulder mostly inwards i.e. toward the chest, and potentially upwards and downwards depending on whether you are doing incline / decline. If your shoulders are weak, then they can easily become overloaded as your bench press improves. Ideally you should strengthen the rotator cuff from all angles, but ...



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