A few weeks ago I tweaked my neck when working out, and I was pissed! I had to make some adjustments in the exercise routine in order to stay active and stay in the right head space. Here’s what I did:
Personalized the Workouts
- Unfortunately, I had to stop taking CrossFit classes, and instead, make some workouts for myself. I focused on lower body and abs, and chose exercises that were low-impact and low-weight. See below for some examples and a sample workout routine.
Walked Around the Neighborhood
- About as simple as it gets! The GF made sure I wasn’t flinging my body around doing a HIIT class, and instead, was strapping on the walking shoes and checking out some new areas of the neighborhood.
- …and not just the morning get-out-of-bed-reach-arms-tall-to-wake-up stretch! Actually took this extra time to focus on a bit of hip and hamstring mobility, and I think it’s actually paying off.
Focused on Nutrition
- I ate salads and egg whites for 2 weeks straight… NOT! I dialed in the nutrition by paying close attention to my macronutrients (Fat, Carbs, Proteins), tracking what I ate using an app on my phone, and finding balance in my diet. Big advocate of balanced eating!
Had to finish on the nutrition bullet point so that I could use this pun again: Just some food for thought :)
Exercises (Legs & Abs):
- Air Squats (3 seconds down, 3 seconds up)
- Reverse Lunges
- Single Leg Romanian Deadlifts (the slower the better!… and also the harder)
- Leg Lifts (for the abdominabals)
- Windshield Wipers (for the side-facing abdominabals)
- Sample Workout Routine
Stretches (hips & hammies):
- Pigeon Stretch
- Duck Walk
- “Touch Your Toes”
- 90–90 Hip Stretch
- Butterfly Stretch
- Shoulder Rotations (forward & back)
- Head Turns (left/right)
- Head Tilts (up/down)
- Chin Tucks (double chin)
- Head Tilts (ear to shoulder)
- Head Tilts (weighted)