Wellness

My #WorkItOut Routine

January 29, 2016
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Words can not describe how excited I am to be given the go-ahead from my physiotherapist to start exercising again! After being out for a couple of weeks with a sprained back, I’m now slowly easing back into some movement (carefully and gently though!) and naturally, to get me excited to be getting back to the mat, I’m relying on Forever 21 to keep me recovery-chic in their amazing activewear line. Click through to read my recovery routine after the jump!

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to vogue or bust, vancouver style blog, vancouver fashion blog, vancouver lifestyle blog, vancouver travel blog, vancouver fitness blog, vancouver health blog, canadian fashion blog, canadian style blog, canadian lifestyle blog, canadian travel blog, canadian fitness blog, canadian health blog, popular fashion blog, popular style blog, popular travel blog, best fashion blogs, best style blogs, best travel blogs, best fitness blogs, best health blogs, best lifestyle blogs, top travel blogs, top style blogs, top fashion blogs, top fitness blogs, top health blogs, alexandra grant, how to recover from a back injury, low back injury workout, how to build pelvic strength, back injury recovery tips, tips on recovering from a back injury, how to recover from a lower back injury, how to recover from a back sprain, forever 21 activewear, pelvic floor strengthening, core pelvis workout
to vogue or bust, vancouver style blog, vancouver fashion blog, vancouver lifestyle blog, vancouver travel blog, vancouver fitness blog, vancouver health blog, canadian fashion blog, canadian style blog, canadian lifestyle blog, canadian travel blog, canadian fitness blog, canadian health blog, popular fashion blog, popular style blog, popular travel blog, best fashion blogs, best style blogs, best travel blogs, best fitness blogs, best health blogs, best lifestyle blogs, top travel blogs, top style blogs, top fashion blogs, top fitness blogs, top health blogs, alexandra grant, how to recover from a back injury, low back injury workout, how to build pelvic strength, back injury recovery tips, tips on recovering from a back injury, how to recover from a lower back injury, how to recover from a back sprain, forever 21 activewear, pelvic floor strengthening, core pelvis workout
to vogue or bust, vancouver style blog, vancouver fashion blog, vancouver lifestyle blog, vancouver travel blog, vancouver fitness blog, vancouver health blog, canadian fashion blog, canadian style blog, canadian lifestyle blog, canadian travel blog, canadian fitness blog, canadian health blog, popular fashion blog, popular style blog, popular travel blog, best fashion blogs, best style blogs, best travel blogs, best fitness blogs, best health blogs, best lifestyle blogs, top travel blogs, top style blogs, top fashion blogs, top fitness blogs, top health blogs, alexandra grant, how to recover from a back injury, low back injury workout, how to build pelvic strength, back injury recovery tips, tips on recovering from a back injury, how to recover from a lower back injury, how to recover from a back sprain, forever 21 activewear, pelvic floor strengthening, core pelvis workout
First of all, I am obsessed with this outfit! These leggings have gotten so many compliments (they come in blue too, kind of think I need both), this tank is the perfect piece to go from the gym to out and about afterwards and this sweater is casual chic to a T. Loving the great support from this sports bra too, perfect for the gentle movement I’m doing these days. Of course, everything is packed away in style in my Forever 21 bag—love how discrete it is, it’s already been from work to coffee to a workout with me.
Now, for the routine—I’m really all about low-stress, super back-friendly moves that are Lesley-approved (my physio) right now. These moves are more focused on the core while eliminating compression on your back, so whether you’re post-injury or not, add these into your routine to protect your back, gently strengthen your muscles and promote alignment!

1. Pelvis engagement and drop-outs

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While engaging your pelvic muscles, slowly drop one knee out and bring it back to centre using your pelvic muscles (i.e. not cheating with your leg), alternating on each side and doing 15 each.

2. Modified bicycle

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That typical crunch position can put a lot of compression on your lower spine, so instead keep your spine flat on the ground and with alternating arms and legs, slowly extend them while your core is engaged, not extending past the point that you can completely maintain that engagement—bring them back to centre and alternate, doing 15 each side!

3. Squats

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I used to drop so low into a squat but have learned from my physio that I kind of cheated my way there by arching my spine—it may feel deeper for your hamstrings and glutes but it can do some damage to your back! It’s best for your spine to keep your back completely neutral and relatively straight, hinging at the hips as you drop into a squat with weight in your heels, slowly rising back up with that straight, neutral spine the whole time. Do 15 total!

4. Incline planks

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Photos by Emaan

Until my back completely heals up, I’m doing a modified plank on an incline at something on chest level (and then something hip level, then knee level, then finally on the ground) so that I can really focus on form. Keep everything completely in line, engage your core and ensure that you’re not dipping down, and hold for 1 minute!
It’s definitely a bit odd (and a bit hard!) for someone who’s used to being quite active to have to modify so much of what I do but I’m so excited to be moving period. Whether you’re starting out for the first time, in the swing of things already or recovering like me, please come share your #WorkItOut journey with Forever 21 on social media and shop the brand’s whole amazing activewear line here!
A big thank you to Forever 21 for partnering with me for this post.

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3 Comments

  • Reply robin January 29, 2016 at 9:08 pm

    Glad you are feeling better and looking great as always.
    Is the yoga mat strap also forever 21? Love it!!

  • Reply Jenaly Enns February 1, 2016 at 6:46 pm

    I have had an injury for about 6 months now and I can't wait to be healed so I can become active again.

    http://www.inmydreams.ca/

  • Reply Chjn Gfbjf February 27, 2016 at 3:22 am

    شركة المنارة تعد افضل شركة مكافحة حشرات بالرياض ان خدمات مكافحة الحشرات تحتاج الي شركة متميزة و رائعة فنحن نعمل علي القضاء علي الحشرات بشكل رائع كما اننا نقدم لكم ايضا افضل الخدمات الرائعة و هي شركة تخزين اثاث بالرياضنحن شركة المنارة نقوم بتخزين الاثاث بافضل الطرق التي تجعل الاثاث امن فنحن نقوم بتخزين الاثاث في مستودعات تخزين اثاث بالرياض نحن شركة المنارة افضل شركة تنظيف كنب بالرياض تنظيف الكنب من الخدمات المهمة للغاية فان كل شركة تعمل علي تنظيف الكنب بدقة فنحن افضل شركة تنظيف كنب بالرياض نعد افضل شركة تسليك مجاري بالرياض كما اننا نهتم بخدمة تنظيف الخزانات فنحن افضل شركة تنظيف خزانات بالرياضو نحن نريد ان نكون الافضل علي الاطلاق

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