1Nov, 2017

5 Reasons You Should Be Doing Planks

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What is a Plank? A plank is an awesome core strengthening exercise but also engages big muscle groups simultaneously. Making it a go-to as one of my favorite exercises. Benefits of Planks Tighten your tummy Planking helps build your deep inner core muscle. As your abdominal muscles become stronger your mid section will tighten. Improve your posture and balance To do a plank correctly you must engage your abs to stay upright. If you do planks regularly, you’ll find you’re able to sit or stand up straighter with ease. Doing variations […]
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2Nov, 2016

Stretching for Runners

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Stretching: everything you need to know Before running, your body is not warm enough for static stretching. Dynamic stretching will help warm you up and get your body ready for a run Best dynamic stretches for running (do each for about 1 minute) Cat camel, especially if you sit at a desk all day to transition your body away for desk work Walking lunge or warrior lunge (out and back on the same leg) to promote hip  and ankle mobility Lateral/Side lunge to active glutes and inner leg muscles Front […]
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13Jul, 2016

Tips for Staying Pain Free While Traveling!

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Summer means travel. And, most likely, that mean spending uncomfortable hours in a car or on a plane, which can trigger back, joint and muscle pain. Fortunately, there are things you can do to avoid the aches and pains of travel this summer. 1. You may want to visit a chiropractor before your trip. Getting an adjustment before your trip could save you from aches and pains while on vacation. 2. Warm up and stretch before you get into the car or board the airplane. It sounds silly but stretching can […]
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11Apr, 2016

Neck Stretch

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Who should do this stretch? Anyone who feels like they slouch when they sit People who sit many hours in a day at a desk People with neck, shoulder or upper back pain People who get frequent headaches How to do this stretch: It’s simple! Just place your hand on top of you head and let the weight of your hand pull your neck to the side and front. There is no need to yank or try to pop it. For an extra stretch, reach the opposite hand toward the […]
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6Apr, 2016

Open Book

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Who should do this twisting stretch? Anyone who feels like they slouch when they sit People who sit many hours in a day at a desk People with neck, shoulder or upper back pain How to do this twisting stretch: Begin laying on your side with your pelvis facing straight and your arms in front of you. Your bottom leg should be straight and you can prop your bent top leg on a pillow or foam roller for comfort. Place your palms together then reach past your fingertips and into […]
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5Apr, 2016

Wall Angels

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Who should do this upper back exercise? Anyone who feels like they slouch when they sit People who sit many hours in a day at a desk People with neck, shoulder or upper back pain How to do this upper back exercise: Start with your feet 6 inches from the wall, knees can be bent. Lean your back against the wall so your whole spine and head are touching the wall. Reach your arms up like you are making a goal post shape and place your arms and back of […]
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15Feb, 2016

Best Upper Back Stretch for Posture

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Who should do this upper back stretch? Anyone who feels like they slouch when they sit People who sit many hours in a day at a desk People with neck, shoulder or upper back pain How to do this upper back stretch: You will need an exercise ball or surface about as high as a chair or couch for this upper back stretch. Begin on your knees with your buttock sitting back on your heels.  Place your hands on the ball or couch and bend your torso toward your thighs. […]
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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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