Sheila Stiles

These 4 moves solved 95% of my lower back problems. 1) Bird dogs teach your spine to stay stable as your limbs move. 2) McGill crunches teach your abs to brace without spinal flexion. 3) Side planks strengthen the obliques needed for lateral stress. 4) Hip thrusts wake up and strengthen the glutes. Do 10-15 reps every day for 21 days and thank me later.

3:15 at the Casey's Center. Let's goooo!!

Your 2026 Class 5A IGHSAU State Basketball Tournament is set! #iahsbkb #Ighsau

Tonight we light West High red as we mourn with Parker Sutherland’s family and the City High community. It takes time to heal wounds. We stand by your side during that process. #LoveAndSupport #WeAreIowaCity

Celebrating a West boys swimming state championship deserves a jump in the pool! 💚💛

Trojans- spring sports are almost here. Make sure you are registered and have an updated physical! gobound.com/ia/schools/icw… If you participated last year at West or Northwest, you already have an account! This is also where you upload your physical (I don’t want your paper copy!)

Blessed to help with the best girls @ICWestVBall! Thank you for the gorgeous flowers! Now, let’s go get a championship 💚💛

Have you registered on Bound? Uploaded your physical? Received notification stating you were cleared? Don’t be sitting on the sidelines Monday morning. Check your status here… gobound.com/ia/schools/icw… @ICWestAthletics @ICWestFB @icwgirlstrackxc @ICWestVBall @iowacitywestxc

PREP TEAMS OF THE CENTURY! #17. 2011-2012 Iowa City West girls basketball That winter, the @ICWestAthletics Trojans went 25-1, winning a 4A State championship with the help of two future DI players. West won 10 games that year by 30+ points.

@ICWestAthletics @ICWestFB @ICWestVBall @iowacitywestxc @ICWestCheer @icwgirlstrackxc gobound.com/ia/schools/icw…

Trojans, your Bound account must be approved before you are allowed to practice- that includes a current physical. I am gone during dead week, & will not be approving anything. Girls tennis- you have this week to get your registration approved! All other fall sports, get moving!

Trojans! It’s time to register on Bound if you are playing a sport (you too dance & cheer) in 2025-26. Head to gobound.com/ia/schools/icw… to complete your annual registration. This is where you also upload your physical (cuz I really, really don’t want your paper copy)

My man ❤️

#SeniorSpotlight Meet Butali Butali, a West High senior who plans to study business at the University of Iowa before medical school. Butali says his family and football inspired him to someday be a physical therapist or a physician. Learn more at iowacityschools.org/seniorspotligh…

@ICWestAthletics @Club_West_ Whoop whoop! Great job ladies 💚💛

Congratulations to the West High Girls golf team for advancing to State! Ainsley Wilson was medalist at the meet!

Well done Butali! Mr Bradley is the best!

If an athlete doesn't want to lift on game day let alone the week of a game or competition they either don't have a quality strength coach that programs appropriately OR the athlete isn't interested in being their best. Strength training isn't about making you sore it's about maintaining strength, improving power, longevity, and keeping you focused. Benefits of a pre-game lift: • Endorphin release that improves cognitive focus, mood, and concentration. • Muscle activation for optimized performance. • Stimulates the nervous system to perform at a higher potential.

Amen

@TAKnox24 So dang proud of the Broncos!!

Congratulations, Tim. Former roommate out here doing big things.