Amanda Bisk, a successful fitness influencer, competitor, and model, is known for sharing her workout tips and routines on Instagram, inspiring her followers to stay active and healthy. Last week, she posted a video demonstrating one of her favorite back stretches, a move she credits with transforming her approach to fitness and relieving long-standing back tightness. "This stretch was an absolute game changer for me 😎 I’ve had low back tightness and occasionally pain from not addressing the tightness ever since I was an athlete 😩," she wrote in the caption, highlighting the importance of spinal mobility in her training routine. Here’s a look at some of Amanda’s key habits and exercises that help her stay in peak condition.
1. She Stretches Her Spine
In her Instagram post’s caption, Bisk shared the importance of stretching her spine. “My whole athletic career I didn’t realise how important it was to train rotational mobility of the spine. Especially rotating the hips around a still ribcage…this seriously releases my back stiffness instantly! It’s now an essential part of my warm up before every weights session 👌🏼 (or when by back is feeling extra tight) Over the years I’ve addressed WHY my back gets tight & sore and I’m slowly incorporating strength work (especially glute activation & hip stability…which I will share with you soon!)”
2. She Stretches Daily
Bisk revealed in the previous post’s caption that she makes sure to stretch each day.“10 min of stretching either at the start or end of your day. Wake up 10min early, set a timer & stretch to wake up, you’ll probably feel more energetic for the rest of your day OR stretching in the evening while you watch TV or wait for dinner to cook (I promise you’ll sleep like a dream too!)”
3. She Uses Rotational Mobility
Bisk revealed in her post’s caption that she does a lot of rotational mobility. “Rotational mobility. Is a component of my pre-hab and it has been and will be a staple of my foundational training 😈 I’m getting smarter with my training as I get older and I always want to share what I’m learning and what has helped me along the way ☺️Give this a go and let me know how it feels for you! 😃”
4. She Does Strengthening Exercises
In this Instagram post, Bisk shared her secrets for improving her flexibility. She says that she does a lot of strengthening exercises. “Add strength movements to your workout that challenge your range. Think deeper squats or lunges with a wider stance AND try to do movements through their full range like pull ups from a FULL hang (muscle stretch) to a FULL chest lift & back squeeze (muscle contraction) at the top!”
5. She Does Whole-Body Workouts
Bisk shared some of her favorite whole-body exercises in this Instagram post. She captioned it, “15 min WHOLE BODY NO IMPACT 🔥 Short spicy workouts are seriously THE BEST! And this one is even better because I’ve made it a challenge! 😏⏰ Set a 15 min timer & see if you can complete the challenge! • Do 10 reps of each exercise, the 9 reps, the 8, then 7….until you get all the way down to 1 👊🏼 1. SQUAT TO TOES. 2. MOUNTAIN CLIMBER MARCH (L&R = 1). 3. SL LOCKED HIP LIFT (do reps on each side). 4. SIDE ELBOW PLANK CRUNCH (do reps on each side). 5. DIVE PUSH UPS.”
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