Get the most out of your next Lagree workout!
The common injuries, mistakes, and form fixes I see as a Lagree fitness instructor
Lagree is an ever-evolving method, which is why it’s so important to listen to the cues and take directions from your instructor. Without proper form, the moves won’t be as effective, you won’t feel the burn, and you could risk potential injury. When taking a group fitness class or working with a trainer 1:1, it is important to let them know if you have any current or past injuries or limitations. Here are the most common pain points I see from clients, and what you can do to remedy them.
Lower Back Pain
One of the most common complaints from new and seasoned clients is lower back pain. Some of the Lagree moves that can irritate the lower back are the moves at the back platform pulling against the tension, and the heavy pushing leg moves at the front of the machine. If you are feeling any pinching or pain in your lower back during an exercise, try coming back to a neutral spine.
What is a neutral spine?
There are three main parts of the spine – the cervical spine (neck) which supports the head, thoracic spine (middle back) and lumbar spine (lower back). Our spine wasn’t built completely stacked upright, there is a natural S-curve that travels from the neck to the tailbone when you are standing upright, which creates your neutral spine. Since everyone is built differently, there is not a “one size fits all” neutral spine. Want to find your neutral spine? Stand upright in the mirror facing the side and notice where your natural C-Curve is.
A few ways to protect your lower back in class are: 1) squeeze your abdominals to stabilize your core, 2) modify pulling moves from the back by taking them at the front platform, and 3) limit your range of motion.
Wrist Sensitivity
I’ll be honest, when I first started practicing Lagree, I felt like I was the only person in the room who couldn’t hold a plank because my wrists were hurting me. If that sounds like you, you aren’t alone. A lot of gripping and pressure is put on the wrists (especially in the wheelbarrow series), so it is normal to feel like your wrists are screaming at you during your first few classes. It sounds counterintuitive, but the best way to strengthen your wrists is to keep using them, and by practicing Lagree, you will start to strengthen the connective tissue and build that strength. Another factor to note is that if you aren’t keeping proper alignment, you risk putting unnecessary pressure on your wrists in the core moves.
Tight Hip Flexors
Raise your hand if you sit at a desk all day or spend time driving in your car. Unfortunately, prolonged sitting causes your hip flexor muscles to shorten or tighten over time, leading to that feeling of your hip flexors gripping or taking over during certain exercises. Your hip flexors are the muscles along the upper thigh that allow you to lift your leg and bend your knee. The lunge exercises in Lagree are great for lengthening the hip flexor muscles (when done correctly), and why flexibility is another foundational part of the Lagree method. Show some love to your hip flexors by stretching them between classes to help increase flexibility and hip mobility and prevent injury. Bonus: strengthening the core will also help strengthen those muscles.
Not feeling the exercise
Occasionally I’ll hear newer clients say they can’t feel the exercise where they should. The most common reason for this is tempo: when you go through the exercises too quickly, you won’t feel anything. You may have seen memes online about how fitness instructors count super slow; I promise it’s because we want you to get a good workout, not because we are trying to torture you, ha! Also, try honing in on your form. If you are not set up in the correct alignment, you risk injury and might feel the move in the wrong places. One of the key parts of Lagree is effective tempo which is why this workout is so effective.
I hope these tips give you the confidence to crush your next Lagree class! As always, I’m cheering you on in your wellness journey, and if you want to book a private lesson with me to dive deeper into your form and work on your personal fitness goals, please reach out. <3
Photos by @sydneys.eye
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