Alex Segger 2/27/20 Alex Segger 2/27/20

Five back exercises to try at home

Having a healthy back is vital for every day life and can be improved through regular exercise and staying active. I’m a strong believer in mobilising the spine to stretch (and release) tighter areas through engaging the muscles correctly to provide support.

Even if you suffer with back pain, you should still take part in physical activity to ensure the back muscles do not lose their strength. If you have a tense, stiff or sore back, you should still complete a regular exercise routine that enables you to mobilise and strengthen your back to aid recovery.

Below are five essential back exercises that I perform daily. If you regularly sit for long periods of time in front of a computer, commute, slouch or have muscular imbalances or stress, then give these a go.

Wide child’s pose

This pose gives relief to the mid and lower back by opening the pelvis and taking the body weight away. It also allows a subtle ankle, knee and adductor stretch.

Extended child’s pose

This pose opens the pelvis slightly by stretching into the outer glute, as well as opening the side of the back to under arm. It’s a lovely stretch.

Up and down cat

This stretch opens up the individual vertebra disks and increases the circulation to the spinal nerves.

Baby cobra

This exercise uses your own body weight to strengthen the full back chain of the body. It’s a very subtle movement, but brings us away from a slouched posture and rounded shoulders.

Bird dog (opposite arm/opposite leg balance)

This posture is surprisingly tricky when you imagine you have a glass of water on your back! It makes the body engage with the back and tummy (core) muscles at the same time. They work together to keep you balanced and strong in your back.

If you’d like to find out more about these exercises, or have a specific back problem, please get in contact with me.

Alex Segger 2/24/20 Alex Segger 2/24/20

My five recommended health & wellness reads

Here are a few health and wellness books that have had an impact on me for different reasons. On the rare occasion when I get time, I love nothing more than sitting down with a book and a cup of herbal tea. Nowadays whilst rushing around, I try to get my fix through audiobooks or podcasts. I’d love to hear about other self-help books - get in touch to recommend your own.

The Little Book of Hygge, by Meik Wiking

Everything about this word resonates with me, in particular the focus on ‘coziness of the soul.’ Hygge is about an atmosphere and an experience, rather than about things. I have gone through my life not putting much emotional attachment to objects and loving the little things.

I love the little things in life that give me a sense of being content; hygge.

How to Eat, Move and Be Healthy, by Paul Chek

This was one of my first recommended reads coming into the personal training industry and over the years it is a book that I continue to refer back to, as well as re-reading several times. It drew me in with its holistic approach to exercise, not just the aesthetics of having muscles. The book also takes into consideration nutrition, movement, lifestyle and stress alongside physical training, which has always been my own approach since starting out.

Living Yoga, by Christy Turlington

When I was starting out practicing yoga, I was given this book as a present. It was very different to my other yoga text books or anatomical books, as it was feminine and spiritual without being too heavy on religion. It was a great starting point that fuelled my curiousity.

It shows what yoga can be for so many people, adding balance to the world around us.

Not a Diet Book: Lose Fat. Gain Confidence. Transform Your Life, by James Smith

I have followed and listened to James Smith for a while, both through podcasts and his videos on social media. Although I was unsure about his approach initially, I give this guy a huge high five for being both himself and also for quashing a lot of fitness fads and factually incorrect advice that is out there in the public domain.

The Secret, by Rhonda Byrne

This is a book that I was introduced to several years ago. It is based on the belief of the law of attraction, which claims that thoughts can change a person’s life directly. This is an approach that I try to life my life by and helps inform a lot of decisions on a day-to-day basis.

The book is now a best-seller and has sold over 30 million copies worldwide.

Alex Segger 2/14/20 Alex Segger 2/14/20

Workout songs for Valentines Day

To celebrate Valentine’s Day, I thought I’d share a few love themed workout songs. Over the next few weeks, I’m going to be sharing some other essential songs for workouts. What are your favourite songs for Valentine’s Day?

Click on the songs below to play on Spotify.