11Apr, 2016

Neck Stretch

By: | Tags: , , , , , , , ,

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 […]
READ MORE

11Apr, 2016

Chin Tuck Exercise for Deep Neck Flexors

By: | Tags: , , , , ,

Who should do this 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 People who get frequent headaches How to do this exercise: Tilt your chin slightly down toward your chest. Then press your head backward as if you are making a “double chin.” Hold for 3 seconds. Optionally you can add a resistance band around the back of your head and hold the bands in front of you, pressing […]
READ MORE

6Apr, 2016

Open Book

By: | Tags: , , , , , , , ,

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 […]
READ MORE

5Apr, 2016

Wall Angels

By: | Tags: , , , , , , , , , , ,

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 […]
READ MORE

28Mar, 2016

Fire Hydrant Exercise

By: | Tags: , , , , , , , ,

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 […]
READ MORE

14Mar, 2016

Reverse Plank

By: | Tags: , , , , , , , , , ,

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, […]
READ MORE

8Feb, 2016

Low Back Pain Exercises Everyone Should be Doing

By: | Tags: , , , , , , , ,

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 […]
READ MORE

2Feb, 2016

The Clam Shell

By: | Tags: , , , , , ,

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 […]
READ MORE

25Jan, 2016

Glute Activation- Are your glutes causing your back pain?

By: | Tags: , , , , , , , , , , , , ,

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 […]
READ MORE