28Mar, 2016

Fire Hydrant Exercise

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Who should do “Fire Hydrants”? Everyone- It is important to build back and glute muscles as much as core muscles People with low back pain People who sit all day Athletes looking to build strength and stability How to do “Fire Hydrant” Glute Exercise Begin on all fours. Brace your abdominals by squeezing them tightly. Maintain this braced feeling throughout the exercise. Lift one leg up to the side, keeping the knee bent to 90 degrees. The thigh should stay even with your hip, not up toward the head or […]
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21Mar, 2016

Glute Pulse

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Who should do Glute Pulses? Everyone- It is important to build back and glute muscles as much as core muscles People with low back pain People who sit all day Athletes looking to switch up their routine How to do Glute Pulses Begin on all fours. Brace your abdominals by squeezing them tightly. Maintain this braced feeling throughout the exercise. Lift one leg keeping the knee bent to 90 degrees. Do not let your low back sink down. Lift the leg past the point where it is even with the […]
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14Mar, 2016

Reverse Plank

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Who should do Reverse Plank? Everyone- It is important to build back and glute muscles as much as core muscles People with low back pain People who sit all day Athletes looking to switch up their routine How to do Reverse Plank Begin seated with legs out in front of you. Place your arms at your side with fingers facing towards feet or slightly outward. Squeeze your abdominals and raise your pelvis into the air until you make a straight line with your body. Keep head in line with body, […]
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9Feb, 2016

Bird Dog

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Who should do Bird Dog? The best thing about the bird dog exercise is that it is safe for everyone! It builds a strong core to support your spine while keeping your low back stable and safe. It can also tell you a lot about where you are weak. For example, if lifting an arm is harder your upper back maybe need more work. If lifting a leg is harder, your lower back needs work. If you fall to the side when you try to lift both, your glutes will […]
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8Feb, 2016

Low Back Pain Exercises Everyone Should be Doing

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Low back pain affects at least 80% of people at some point in their lives. It is considered a leading cause of disability by the World Health Organization. It is usually recurrent and the cause can be difficult to diagnose. WHAT CAN YOU DO FOR YOUR LOW BACK PAIN? These stretches are safe for everyone. If you have low back pain or want to prevent yourself from getting low back pain, you can start with some simple exercises and stretches that work on the muscles associated with keeping your pelvis […]
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2Feb, 2016

The Clam Shell

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Who should do this exercise? Athletes looking to move more efficiently People who sit many hours in a day People with hip, knee, or low back pain Why strengthen my glutes if I have low back pain? Every area in your body is related to the other areas. If your glutes don’t activate properly or if they grow weak from sitting a lot and not being used, they are asking your low back to double its workload in order to keep functioning. This causes low back pain. Your low back […]
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25Jan, 2016

Glute Activation- Are your glutes causing your back pain?

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Who should do glute activation exercises? Athletes of all kinds, especially those looking to build power and strength People who sit many hours in a day People with hip, knee, or low back pain   Why do I need to activate my glutes? The muscles around your hip all have different jobs. Some are responsible for small movements and others are responsible for big powerful movements. When your glute muscles aren’t firing properly, the other muscles attempt to do the job for them. These muscles become overworked and can cause […]
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10Jan, 2016

How to Foam Roll Your IT Band

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Who should foam roll their IT Band? Runners, or sports that include running Dancers People with hip, knee, or low back pain What is an IT Band? Your IT Band is a thick band of connective tissue that connects a muscle in your hip to your knee. The important parts to roll out are mostly located in your hip and glute area. How to foam roll your IT Band So your chiropractor, physical therapist, coach or trainer told you to roll out your IT Band? You’re probably wondering what an […]
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