Core muscles are more than just rockin' 10-pack abs. Your core protects your lower back from injury, and provides stability to the hips and shoulders.
Most people add a 90-second plank to the end of their gym session and think that they've made a difference - they haven't.
The core is a complex group of muscles with a complex function. It takes more than 90 seconds to have a good core session.
Increased body temperature is a perfectly natural, and perfectly safe part of exercise. Likewise, slight fever is a perfectly natural, and perfectly safe part of getting a cold.
Although these two phenomena are totally safe individually, they are NOT safe when blended together. Exercising with a fever can be incredibly dangerous!
Your body needs to stay between 36.5 - 37.5 degrees in order to function optimally. If your core body temperature increases within this range you might feel uncomfortable, but your muscles, skin, organs etc. will still be functioning perfectly well.
The ITB isn't a muscle — it's a thick band of connective tissue. Despite that, it has a profound effect on the biomechanics of the upper leg and hence, on the musculature of the upper leg.
The plantar fascia is like the ITB of the lower leg and foot. Even though the plantar fascia is connective tissue (fascia), rather than muscle, it has a huge effect on the local biomechanics and local musculature. Tight plantar fascia, if left untreated, can cause serious long-term injury.
Squat-Holds (a.k.a Hunter/Gatherer Squats) are a golden bullet when it comes to hip mobility pathologies. If you can do them properly, a 30-60sec squat-hold will strengthen your glutes and other abductors; stretch your adductors; stretch your hamstrings & calves; and mobilise the sacroiliac joint (SIJ)
30-60sec might sound like a short time, and a squat-hold might look easy, but it will probably take you several weeks to be able to hold that position comfortably .Nevertheless, it will be several weeks well spent!
This is my guide on learning how to do a good squat-hold.
Dr Mitch Clark