Bust Some Heads

Low back strains suck so much!!

Muscle strains and sprains are common in the lower back because it supports the weight of the upper body and is involved in moving, twisting and bending. Lumbar muscle strain is caused when muscle fibers are abnormally stretched or torn. (www.aans.org)
I've been dealing with one for the past couple of months and it makes my days very difficult. Some days it's hard to sit, and others hard to stand. Luckily I have found ways to heal my lower back strain and get back to feeling close to 90 percent. (let's face it, none of us ever truly feel 100 percent🤣)

Possible causes of low back strains:

🔴Heavy lifting
🔴Poor posture
🔴Sudden impact
🔴Repetitive motion
🔴Weak ab or back muscles

Ways to treat lower back strain:

🔵Ice your back to reduce pain and swelling
🔵Apply heat (After 3 days of icing first)
🔵Use a TENS Unit
🔵Use back support such as a belt or lumbar cushion
🔵Do light physical activity (strengthen abs and lower back)
🔵Get physical therapy

Everyone starts somewhere..You got it!💪

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Go get it on this Friday morning!💪

The Magnificent 7 Ab circuit is a very challenging yet amazing core workout. It's not easy to do but once you finish you feel amazing as it targets both your upper and lower abs. If 3 rounds is too much, start off with 2 rounds and work your way up until you can do 3.

The Workout⏬

🔹️Round 1
🔸️1. Sit up - 15-20 reps
🔸️2. Flat Bench Lying Leg Raise 15- 20 reps

🔹️Round 2
🔸️3. Jackknife Sit Ups 15-20 reps
🔸️4. Flat Bench Leg Pull in 15-20 reps

🔹️Round 3
🔸️5. Toe Touchers 15- 20 reps
🔸️6. Crunches 15-20 reps

🔹️Round4
🔸️7. Reverse Crunch 15 - 20 reps

3 rounds with 20 seconds rest between
each exercise.

Rest for 1-2 Minutes between the rounds

BustSomeHeads

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Some words of wisdom from the great Bruce Lee

To be disciplined can sometimes be tough. It's easy to come out with a workout plan, but sticking to it can be the hard part. Each day many people say they are going to start fresh and get their mind and bodies together, only to just workout for a few days a week and then stop. One must train the brain and stay dedicated to be prepared to put in work day in and day out. Having a certain ritual each day can help. Wake up, find a morning prep that will get you up and going and the more you do it, the more repetitive it gets. Onces it's stuck in your mind, you won’t feel right if you mess it up and it ends up becoming a part of your lifestyle. I’m sure no one just jumps out of bed and starts working out. Everyone has some sort of ritual they do before any exercise. ⠀
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Also, missing a day of working out can cause someone to stop before they truly get started. This is where being disciplined really comes into play. We are all human, and sometimes things come up that causes us to miss a workout for the day. It's important to have some sort of back up plan if that happens. Let's say you miss chest day. Try and get some sort of workout whenever time is possible. A few push ups here and there, maybe do some quick band workouts. Falling out of the habit can be easy for someone just starting. Having a backup plan and always keeping the body moving is a great way to keep yourself going. ⠀
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BAND ONLY SHOULDER WORKOUT

◾Front to Side Raise
◾Shoulder Press
◾Face Pull
◾Lateral Raise

◽4 Sets
◽8-10 Reps
◽90 Seconds Rest
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Keep going, especially when things get hard. Some days you will feel like a super hero and others you may feel worthless. The main thing to keep in mind is to never give up. We all in this together!✌❤ ⠀
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By following this method, you will burn fat easily. All of those surgeries, tummy teas and other nonsense are useless. People get brainwashed into all these other bs methods to lose fat. The best way to burn fat is by following the steps in the picture and keeping yourself disciplined. Yes, it might seem like hard work, but I promise it'll be worth it in the end.