For many, a huge portion of work life consists of sitting at a desk with very little active time during the day. Given the sedentary nature of many, there are common “niggles” or common weaknesses that appear as a result. You might be sitting there thinking “not me”, I do 10,000 steps a day… But between the commute to work and home again, sitting at work, along with the time to sit and watch Netflix, the hours add up very fast.

Our bodies are designed to move! We are made up of over 700 muscles and 360 joints all designed to be moved on a daily basis.

Understanding and respecting these lifestyle factors and how they affect our body is something that should not be ignored in your training. To make the most out of your training, prevent injuries and maximise your results, ensure that you spend the necessary time, before you start to load your exercises, in activating muscles involved.


Stabilisation for mobilisation
Muscle weakness causes muscle tightness elsewhere. Strength is the solution.
Muscle tightness is the key to stability. Hence only stretching is not a protocol to reduce tightness. We must find the muscular weakness / the imbalance, finding the cause of the tightness is important in addressing tightness issues.


Common “issues” we see include the following: 1.   Lazy glutes 2.   Overall poor posture 3.   Rounded shoulders 4.   Tight chest 5.   Chronic lower back pain 6.   Chronic stress 7.   Weight fluctuations 8.   Sleep patterns 9.   Tight hips 10. Inactive and weak core

Adequate mobility and activation exercises must be considered as part of your training routine every session.

Lazy Glutes:

One of the biggest problems we encounter is “lazy glutes”. This can contribute to tight hips and a sore lower back. Before we get under a barbell we must ensure that an adequate activation protocol is carried out with care.

Glute Complex:

Side lying abduction

Hip thruster / Glute bridge

2-3 sets of 10 reps of every exercise

Happy Lifting Ladies