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Showing posts from June, 2017

Shoulder Mobility Exercises - Pendular Swings

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This exercise assists in maintaining and increasing mobility in the initial stages of a shoulder injury such as a strain in the rotator cuff or cartilage called the labrum or in persistent stiff shoulder conditions and frozen shoulder. Start by holding onto something for support with your non affected side. In a bent over position, holding for support let the arm of the affected shoulder swing with momentum across the body like a pendulum clock. Do this for 30 seconds for 3 sets 4-5 times per day.

How to Squat Properly

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Squats are an excellent way to target the full body and to build significant strength. It heavily relies on your thighs, calves, lower back, arms, and abs. Some key benefits include building muscle, burning fat, increasing endurance, and improving proprioception. However, proper form is needed to avoid back or knee pain.  HOW TO SQUAT WITH A BARBELL: Starting Position 1.Stand with feet approximately shoulder-width apart, toes pointing straight ahead, and knees aligned over second and third toes. -As much as 5-8° of external foot rotation is allowed in the starting position, some consider this normal anatomical position. 2.To perform the high-bar back squat, rest the barbell on the shoulders, behind the neck, with hands grasping the bar wider than shoulder-width apart.
3.To perform the low-bar back squat, rest the barbell on the middle trapezius region with hands grasping the bar wider than shoulder-width apart. -It is important to note adequate shoulder mobility (external rotation) is req…

10 Easy Foam Rolling Techniques

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Foam rollers have become a widely used tool for muscle recovery. In response to working out hard during training, the collagen and elastin fibers in the connective tissues surrounding the muscles become more dense and rigid forming strong adhesions commonly known as knots. Building knots can prevent normal muscle contraction and cause pain. The role of foam rolling in self-myofascial release has been known to break down these adhesions, which can improve range of motion, mobility, posture, and muscle recovery. A few important tips: engage your core throughout rolling, relax, remember to breathe, avoid rolling directly over your bones, joints, neck and lower back. Below are TEN great foam rolling exercises to target the entire body (source: http://www.mensfitness.com). Slowly roll on the targeted area until a tender spot is found and remain on that spot between 30 to 90 seconds.
1. Upper back roll


Lie down with your back on the floor. Place a foam roller underneath your upper back and c…