Standing Figure 4
Having good mobility at your hips is important for keeping your hip joints healthy and for moving efficiently. Having limited hip mobility can negatively impact your back, when your hip isn't able to move correctly, you can compensate with your back. Do this stretch on a regular basis to help keep your hips moving well. Instructions Place your…
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Banded Deadlift
Deadlifts are an excellent exercise for strengthening the glutes, hamstrings and back, and they are a great opportunity to pattern hinging at the hip. Teaching your body to hinge at the hip versus bending forward at your spine is an important way to save wear and tear on your spine. Most people bend forward by rounding the spine, done over many years,…
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Plantar Fascia Stretch
If you have ever had plantar fasciitis, this stretch is going to be your friend. The plantar fascia is dense connective tissue that connects the heel to the front of the foot. It acts as a shock absorber and helps to support the arch of your foot. Plantar fasciitis often presents with pain in the heel especially first thing in the morning. This is…
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Straight Leg Bridge with Hip Flexion
This is a great exercise to strengthen the glutes, core stabilizers, and the hip flexors, all important for strong running, hiking or cycling. If you look at this exercise, it looks like the perfect position for these activities. My client, Fred, is a competitive cyclist and all around good athlete and is demonstrating this exercise perfectly. If…
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Sweet Dreams
If someone asks me, “Which is most important, diet or exercise? My response would be, “neither.” I know that may sound strange, but once you delve into the science of sleep, you realize that unless you are getting enough sleep, it will be much harder to follow a healthy diet, and your body will not repair the way it should after a workout. If you…
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Single Leg Squat and Reach
This intermediate level exercise is a terrific exercise for balance, hip and core stability, and strengthens the muscles of the foot ankle. I am a huge fan of single leg exercises because there is a big carry over in improvement in activities of daily living like climbing stairs, walking and running and fall prevention. Most of the ways we move requires…
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Intermediate Dead Bug Variation
Performed well, this intermediate level variation on a Dead Bug exercise strengthens the deep stabilizers of the low back, abdominals and hips. You want to be sure that as you do the exercise you do not arch or twist your low back. To perform this exercise, lie on the floor and place a small roller, or a yoga block between your right hand and left…
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Towel Side Lunge
This is a great exercise to strengthen the hips in the frontal (side) plane of motion, especially the muscles of the inner thighs. The towel creates drag which creates resistance and you can make it either harder or easier based on how much pressure you exert. To start, make sure 80% of your weight is on the your base leg and 20% on the leg with the…
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Dumbbell Row- Do It Right!
Rowing movements strengthen muscles that promote good posture. Rowing engages your entire back and shoulders along with your biceps, and if you are doing the exercise correctly, you are also engaging the other muscles of the core to help stabilize you. You get lots of bang for your buck! To get the most out of the exercise you want to pay attention…
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Bear Crawl Position with Hydrant
This is a more advanced exercise that targets the core, specifically the glute medius, a muscle that is key for stability of the hip. This important because the more stable your hips are, the more stable your back and knees will be. Step One Take a loop band and place it just under your knees Get on all fours and push up strong with your shoulders,…
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