Back Pain Remedy - Holistic Retreat

 It is estimated that of the 1.71 Billion people worldwide with #musculoskeletal #healthissues a staggering 568 Million have #lowerbackpain

In order to help this global 🌍 crisis we must look at changing our lifestyles rather than just dismiss them as, “normal age-related pains.”

We are excited to announce our first #backpain #retreat is running this #november 23-25th in the beautiful #lakedistrict

@bulletproofbodies1 and @siggybyoga are teaming up to deliver a 3-day intensive for those who want #backpainrelief

A winning combination of #paineducation #exercise #yoga #breathwork #meditation and #selfmanagement techniques for those who want a #backpainremedy and to #relax in the #hotub after a hard day of #rehab

Food and accommodation included.

Half price pilot offer!

Limited places

Bulletproofbodies1@gmail.com

or call

07718105159

🔥Back pain is the enemy 🔥

🔥 Bulletproof Your Back 🔥

#dalewalkerphysio #physio #physiotherapy #yoga #siggybyoga #backpainretreat #backpainsupport #backpainexercises #pain #painrelief #chronicpain #painreliever

Bulletproof Your Hips

In this video Dale Walker Physio shows you how to Bulletproof your hips.

Hip mobility is often over looked.

We sit down all day putting our hip flexors in a shortened position and our glutes in a lengthened position.

Not only do we need to stretch our hip flexors but we also need to strengthen our glutes.

Here the Adductor side plank exercise is challenging for the adductors statically as well as the normal activation of the mid-line stabilisers.

So keep your hips healthy with regular mobility and glute strengthening..

Bulletproof Your Recovery for 21.3

In this #video #dalewalkerphysio shows you how to #optimise your #recovery with #compex and #pulseroll

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Rest and Recovery are the often overlooked principles when it comes to exercise.

Two simple but effective tools the #bulletproofbodies team use are #musclestim and #massageguns

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The Compex SP 8.0 is a #gamechanger when it comes to both #warmup and recovery

Use the discount code:

DALEW

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The #pulserollminigun is a great way to revive sore and sensitive #muscles from all the #gripping that 21.3 required.

Use the code:

BPB1

Let’s get serious about recovery and stay injury free for the whole open.

🔥 Injury is the enemy 🔥

🔥 Bulletproof Your Body 🔥

#bulletproofbodies #crossfitphysio #crossfitopen2021 #injuryprevention #injuryrecovery

Bulletproofbodies and CrossFit Open 21.3

n this #video #dalewalkerphysio takes you through some essential #wrist #mobility to help with #thrusters and bar #gymnastics

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The forearm #muscles responsible for #gripping are going to really be challenged in this #workout

Especially if you lack wrist extension.

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The #bulletproofbodiesboys use 3 simple #tricks to help with a stiff wrist:

1. Myofascial release with the #rockblade

2. Myofascial release with the #rockpods

3. Banded wrist mobilisation with movement (MWM) Mulligan technique

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To get your @rocktape_uk essentials use the code:

DALE01

🔥 Injury is the enemy 🔥

🔥 Bulletproof Your Body 🔥

#rocktape #myofascialrelease #crossfit #crossfitphysio #bulletproofbodies #dontgetcrossgetfit #injuryistheenemy

Bulletproof your 21.3 CrossFit Open Workout

In this #video #dalewalkerphysio takes you through the specialist #equipment you will need for an #injury free 21.3.

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The #bulletproofbodiesboys recommend the following:

1. Olympic lifting shoes 👟

2. Knee sleeves

3. Wrist wraps

4. Gloves

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The #olyshoes give you the #buomechanical advantage, especially for taller #athletes

The #kneesleeves help with the elastic recoil and proprioception around the #knee

The #wrist wraps support the #wristjoint whilst it is in extension, this is especially important for #thrusters

The #gloves help protect the #hands from the dreaded #blisters

Use the code:

DALE01

For all your #rocktape essentials

🔥 Injury is the enemy of the CrossFit open 🔥

🔥 Bulletproof Your Body 🔥

#crossfit #crossfitopen #crossfitphysio #bulletproofbodies #injuryprevention

Bulletproof Your CrossFit 21.2 WOD

So, CrossFit Games WOD 21.2 is 17.1 from 5 years ago, it’s a repeat.

A consistent 15 Burpee Box Jump-overs and an ascending ladder in 10’s of Dumbbell Snatches for time.

Whilst the Pro’s will do this in half the time (roughly 10 mins) for the rest of us mere mortals, we can afford to take some micro-breaks to catch our breath.

The fastest time in 2017 was 9 mins 57 secs, so that is something to aim for!

The key to this workout is pacing and remember, you’ve got 20 minutes, so steady away is the order of the day and try not to red-line or you will be toast!

Do you remember the DOMS from this workout?

Welcome to the Back BBQ!

Yeah, this is going to be a, “one and done.”

Sore shoulders, Quads and lower backs will be the result of this WOD.

Top 10 tips for Bulletproofing your WOD:

1. Spend some time activating the rotator cuff in warm up
2. Mobilise extension of the spine in warm up
3. Practice a few reps of switching the Dumbbell on the way down if you’re going for speed
4. Perform “step-to” Burpees, rather than both legs together
5. Try a “Push and Pull” warm up for the upper body
6. Mobilise your “Hip Hinge” movement so you have adequate length in your hamstrings for both the snatch and the Burpees
7. Hip opening sequence for the Burpees
8. Downwards facing Dog for posterior chain lengthening
9. Perform resistance banded over-head lockouts with a light band to warm up the Lats
10. Try some Slump test nerve flossing to make sure the sciatic nerve knows what’s coming!

 

Good luck!

The Bulletproofbodies Boys 

Don't lose all your gains during self isolation

                       

Staying active whilst in Social Isolation is a constant challenge.

The worry for most people is the loss of all the fitness gains they had worked so hard for.

Our friend and colleague Claire Minshull has a great blog on this very subject:

https://getbacktosport.com/latest-news/reversibility-of-training-deconditioning-in-lockdown/

Most people are probably getting more exercise than they would normally. We have never seen so many people out jogging. 

However, the importance of exercise on our physical and mental health cannot be overlooked.

Exercise also helps maintain a healthy immune system.

Daily physical activity is important with the minimum dosage being 22 mins of moderate or 11 minutes of vigorous activity.

But what happens if we are just doing the same thing every day and not varying our routine?

The answer is likely to be INJURY.

So, by simply varying the specific exercises that you perform you can avoid injury and create balance to your physical training regime.

For instance, if you are running every day with no rest days then whilst your tissues are adapting you are likely to experience pain, aches, tightness and general fatigue.

Here are are 5 ideas for you to try:

1. Mix up your cardio with body weight exercises.

2. Switch from running to cycling.

3. Have days when you do Circuit style training only.

4. Avoid excessive amounts of Plyometrics 

5. Perform Yoga/Pilates style exercises

For more  information on this download our FREE E Book: