Homemade Health

Movement Matters ❤️

WORKOUT ROUTINE BELOW 🏋🏻💪🏼💦

As we move into this middle age of life and start hitting this phase of perimenopause, it’s easy to assume that low back pain, sore hips, or SI joint pain are simply another symptom of hormonal changes, which it can be for some…..

I didn’t want to accept that as the answer, so I dug deeper and found ways to help my own body feel stronger and move better.

For some, these aches may be part of perimenopause. But often, they can also be a sign that your hips and glutes need more strength and activation.

This is one of the first rehab workouts I used to start alleviating my own pain. It’s quick, simple, and designed to reactivate your glutes, strengthen your hips, improve mobility, and help take some of the strain off your lower back.

We are focusing on balance, core strength, mobility and agility….. start with 2 reps, start with 5, just start wherever you can and if an exercise is hard just focus on mastering that one….. but start somewhere ❤️

Give it a try and see how your body feels. ❤️

Always start with a warm-up: light walking, cardio, arm swings, hip openers, skipping, Frankenstein walks etc. get your body limber and ready to move 🏋️

Glute & Hip Mobility & Activation

O Single leg touch 10-15 reps each side
O Single leg reach 10-15 reps each side
O Single leg touch to hop 10-15 reps each side
O Internal Rotation isolated hold 1 min X 2-3 reps
O Lateral KB Shifts 40 alternating (x a weight you can maintain good form with).
O Cross behind lunge with knee raise 10-15 reps each side
O Hip airplanes with foam roller 10-15 reps each side
O Single leg cross body ROM DL with foam roller 10-15 reps each side
O Banded knee raises with iso-hold 10-15 reps each side
O Banded step outs 10-15 reps each side
O Seated foam roller rotations 10-15 reps each side
O Windshield wipers 20-30 alternating

A the end of the day, our goal is to feel better and the best medicine for your body is to move. Mobility will be your key to freedom as you age. Don’t lose your mobility 💕

Your Journey has just begun……

Youthful Glow Repair Serum, for sensitive skin….
Repair your skin, Reduce your inflammation, Reduce your stress……Self Care Matters

www.homemadehealth.info

For our Real OG’s …… a powerful skin care line! Natural blends designed to hydrate, smooth fine lines, boost elasticity, and restore balance.
Made with pure, organic ingredients and crafted with care, it’s your skin’s new best friend for a Revitalized, Rehydrated and Rejuvenated radiant Look!

Ditch the Chemicals and Inflammation , switch to our Revitalizing Line Today!

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Find your peace, breathe, remind yourself what truly matters 🙏🏼

No one is perfect and we all fall down, pick yourself up, focus on the things you can change and try again ❤️

We get one life, be the best version of yourself and no matter what, never give up on you ✨

Medicinal Comfrey Oil- The Bone Knitter!!
How to make Comfrey Oil through a Hot Oil Infusion !!

Watch our full video here (will be uploaded on our website soon)
www.homemadehealth.info

WHAT YOU NEED:
o Double boiler
o 250 grams dried herbs
Or 500 grams fresh herbs
o 3 cups liquid solvent (organic cold pressed single source olive oil).
o Large bowl
Cheese cloth
o Metal strainer
o Pouring mechanism (ex. @ glass measuring cup)
o Containers for storage
o Labels

CAUTIONS:
Do Not Ingest Comfrey, Topical Use Only!
Do Not Apply comfrey to open wounds!! It can pull tissues and bones together but it does not disinfect!

USES:
For a fresh break you can apply the comfrey oil above and below the casted area (not on the open wound) once the wounds have healed you can upstart suing the oil daily and massage it in to the affected area to help speed up recovery of breaks, sprains, strains, bruises, boils and rashes.








DISCLAIMER: I am not a doctor, these videos are for educational purposes only, always consult your healthcare practitioner for any medical advice.

Gentle, Natural, Lightweight Hydration that Won’t Clog Your Pores! Perfect for sensitive and acne prone skin!
www.homemadehealth.info