Olympic High Jumper Brandon Starc uses his athletic experience to show us some great exercises for building back strength and mobility.
Brandon Starc's back strength and mobility exercises
Q: What does healthy living mean to you?
To me, healthier living means to live a balanced lifestyle which consists of a wholesome diet with plenty of exercise.
Q: Why do you think it's important to lead a healthy lifetyle?
As an athlete optimal nutrition compliments my training, which increase my chances of performing at my best. When I retire, continuing a healthy lifestyle will help me maintain my quality of life and prevent chronic illnesses.
Q: What's your best healthy food tip?
A hot tip of mine to make a meal healthier is adding fruit to leafy salads which uses their natural sweetness rather than adding sugary dressings. One of my absolute favorite sides to any meal is a salad with kale, red cabbage and carrot topped with a mango and toasted pepitas.
Hi guys, Brandon Starc here, Olympic high jumper and today I'm going to share with you one of my favourite ways to stay fit brought to you by Coles Healthier Living.
Now this is my back strength and mobility series which is perfect because we all know how important our back is. Now I do this before every session as part of my warm up. Now we're going to break it into four little sections alternating between mobility, strength, mobility, strength and each exercise we're going to go for 10 repetitions.
All right first up we're going to do a mobility exercise. This part has three sections, we're going to start by laying on the ground with your arms straight out, palms down. You're going to put one foot on top of the other and just rotate left and right, relax your head goes the opposite way.
Repeat that on the other side. Next position, foot flat on the ground in a figure four position with your other ankle on your knee, you're going to rotate left and right.
And you repeat that on the other side. Last position, legs in a 90 degree angle, I'm going to also rotate left and right.
All right, next one is a strength exercise and it's a variation of superman and it has four different sections. So you want to start laying on your tummy and you're going to have your arms straight out and your feet about hip-width and the idea is to lift from your lower back and squeezing the glutes. You don't want to just lift your head you want to lift your whole back. Then from there next position is arms straight out, same concept.
Next one, final position behind your back remembering not to just lift your head, your whole back.
All right next one is called the cobra child's pose. Now you want to start flat on your tummy, hands shoulder width apart and you want to push and extend through your arms so you have this position this is your starting position this is cobra.
Now from here you want to arch your back and stretch all the way to sit on your heels and get your chest to the floor, this is child's pose. Now from here you want to stay close to the ground whilst also pushing up back to the original position, this is cobra. Stretch all the way back to child's pose and push to cobra.
All right the final strength exercise has three parts you want to start on all fours you're gonna have your hands directly underneath your shoulders and you're gonna have a straight line from your bottom all the way through to your head. The idea is to kick back using your heel and you should feel it around your glute
The idea is to keep your posture nice and strong the whole time and repeat that on the other side. Then the next position, same position, instead you're going to bend your knee and kick to the sky.
Repeat that on the other side. Final position, you same sort of position with the bent leg except you're going to kick out sideways.
Trying to keep the same strong position through your back through your arms. You don't want to be seeing any of this, nice and strong. All right now that you've done all four of those exercises you want to repeat all of them once again and then you'll be done.
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