Видео

This one is bodyweight!

Hi Marta, I'm not using any dumbbells here

@@CoachSofia Ah... the thing you're using from 1:38 to 2:24... Seems like a hex dumbbell to me... I wanted to know how much it weighs so it doesn't move when you do that.

Aww of course! I totally understand the struggle. I used to think so much about going to any event or even "fun" invite where I had to sit for hours. I'm glad to hear the tips have been helpful 😊

If you have the piriformis control program, it'd be great to do the sessions to make sure you take care of any little imbalances that may show up throughout the weeks. That's what I usually do... ... I go through the assessments quickly every 3 weeks and notice if anything is showing up. I think that'd be good! For all these low-impact workouts, you have to be mindful, take things slow, and notice how you feel during and after the workouts. Listening to your body will help you know whether a workout was too much or if it was okay to do. I always advise that because it's the only way to keep the pain under control. My workouts are all low-impact and try to minimize pressure on the hips and lower back (because of my own issues with piriformis pain as well). So I feel that they are generally safe to do. But it's just so important to focus on those reps, and try to slow them down to focus on contractions, good form and keeping the core and glutes engaged for support and stability. I have created a program that is more step-by-step and follow along, where I briefly add exercise cues and coaching tips for injury prevention here www.coachsofiafitness.com/strong-glutes-program/ It is focused on the lutes with some core, if that sounds like a better fit. But the rebuild program is also low-impact and beginner friendly. Just keep those important points in mind.

@@CoachSofia Thank you for your response! I definitely should take it easy and start with Piriformis Control... There's always time to go further and start the Low-Impact Workout Program or even the Strong Gluges program later when I feel more confident about my progress and recovery.

@@martamondejar 100% and less is always more! It's never a good idea to do too much of anything. You can definitely try one workout from the Rebuild program a week to keep things fun :) I also have some upper body routines which can be a nice change and would help you work on your back, shoulders and arms :)

You're welcome Jaime :)

The foot rest sounds like it could be good for your ankles and may provide some good support. Maybe test using both? Find the position that feels the most supportive! But yes, I have found that having the knees slightly lower keep the hip flexors from overtightening and helps with the hip tightness. Try it out and see how they both feel.

Absolutely! You are right. I have noticed relief usually doing the exercises a couple times a week but it's repeating them that leads to long term relief. I have designed a 6 week glute program specifically for this. Here's the link to learn more www.coachsofiafitness.com/strong-glutes-program

Moroccan/Canadian 😊

@@CoachSofia i knew it from the accent ❤️🤌 I'm Moroccan too

I have posted the link in the description. Here's the link: coachsofiafitness.com/kakao

hip hikes://ruclips.net/video/WTTKvMJ5mfg/видео.html&si=pOWP7Aqq537lXoWY

I hope the tips were helpful!

Yes 🌹🌹🌹​@@CoachSofia

You're welcome!

Aw, thanks for the superthanks, and you're very welcome :)

You're very welcome 😊

Yes. I already discussed that several times in my channel! I share the exact assessments to identify if the piriformis is short or long in my program piriformis control www.coachsofiafitness.com/piriformis-control/

That's great! Just make sure to do the releases with the massage ball and press along your back. Then follow-up with the stretch!

Yes, of course!

If a stretch triggers pain just take note of that and skip it. Also...very important to do the releases I showed first. Follow the sequence of the routine. Hope this helps

You're welcome 😊

I'm glad it was helpful!

Thanks for the concern. It really wasn't boiling liquid.

You're very welcome 😊 you can definitely work on adding more support and stability with deep core and glute exercises. Good posture and having lumbar support will also help you stop any further issues

You're very welcome 😊

Yes, ginger is also great and has anti-inflammatory properties. Please check if ginger is okay to use before using it of course! Hopefully it's okay for you.

@@CoachSofia do you have a recipe i could try to reduce inflammation with the giner instead of turmeric ?

I have released a few routines on my channel for deep core strengthening I think would be beneficial to you. I also have an amazing structured program here: www.coachsofiafitness.com/core I'd recommend starting with it to help support and protect your back.

@@CoachSofia Thank you!

Hi there, sorry your comment was hidden! Please go and enjoy your trip (I hope that you already made the decision to go!). Don't let chronic pain stop you from doing the things you enjoy. I have shared in another video that I always notice an improvement in my symptoms when I travel on vacation and that has to do with your nervous system relaxing which then will positively impact your muscles. Even if you have to just relax on the beach, I'm sure it'll be good for your health. I have visited Kauai twice and love the islands!

I would start small, do loop short hikes and build up your endurance and tolerance!

It is all linked in the description 😊

The signature mix I show has organic unprocessed sweetener called Panela (from peru) and is lightly sweetened. I usually use around a tsp of raw honey when using pure kakao

I also took her piriformis program. In the program, you can ask questions and she will reply.

All her programs, piriformis, low back pain programs and strong glutes helped me to get well. Now, i didnt stop, will be doing the strong glutes for the rest of my life😊 to avoid this low back pain issues.

Hi Martinez, the program has a discussion area where members can ask questions and I personally reply. I wanted to keep this program affordable for all, so I am not able to provide 1:1 coaching with it. However, the videos in the program will take you step-by-step through everything and I explain everything clearly so you can feel like I'm right there with you (I also add bonus coaching videos whenever there is a new tip I want to share). If anything isn't clear, you can ask a question of course! I hope this answers your question.