Thursday, June 22, 2017

An Exercise to Strengthen and Develop Your Shoulders While Standing on a BOSU

Your shoulders are the most mobile part of your body and they are involved in almost every movement you make. Thus, having strong shoulders is not only important in performing the activities of everyday life, but also in the prevention of injury and pain associated with weak shoulder muscles.

Your shoulders are made up of muscles that are primarily involved in the movement of your arms to the side, to the front, and to the rear of your body. Simple put, the muscles of your shoulders can be divided into three heads, and they are lateral, front, and rear.  It's crucial to strengthen the muscles of all three heads of your shoulders for optimal strength and injury prevention.  Read more...

Saturday, June 17, 2017

Pre-Workout and Post-Workout Meals are Crucial to Optimizing Your Exercise Program

In order to workout at your best and see optimal results you need to eat the right balance of carbohydrates and protein both before and immediately after your exercise sessions.  The pre-workout meal provides the energy for you to exercise at maximum intensity, and the post-workout meal provides the nutrition your body needs for optimum rebuilding and recovery.

Pre-Workout
As a general rule, it's best not to eat immediately before a workout because your stomach will be trying to digest the food you've eaten at the same time you're exercising which may cause some feelings of nausea and GI discomfort.  Ideally, you should eat about 1 to 3 hours before your workout, depending on how your body tolerates food. It's best to experiment and see what time frame is best for you.  Click here to see the entire post...

Wednesday, June 14, 2017

Great Post-Workout Stretching Routine

Stretching immediately after a workout is a great way to improve flexibility and lessen soreness.  Here is one of my favorite post-workout stretching routines I do with my clients and with myself.

Shoulder and Chest Stretch

Stand tall with your chest held high.  Reach behind your back with both hands and interlock your fingers.  Pull your shoulders back and down until you feel the stretch.  Then hold that position for 30 seconds.  Breathe normally.




Triceps Stretch

Stand tall and lift your chest.  Reach over your head with one hand and touch the opposite side of your back.  Take the other hand, and place it on top of your elbow.  Now, gently pull your elbow down until you feel a stretch in your triceps.  Hold that position for 30 seconds, then relax and do the other side.  Breathe normally.  Click here to read the entire article...


Saturday, June 10, 2017

Here's a Great Exercise to Strengthen Your Core Using a BOSU

Having a strong core is essential to your overall body strength.  Your core is made up of the muscles of your torso and in simplest terms they are the muscles that connect the lower part of your body to the upper part of your body. Thus, your torso muscles are involved in every movement you make from simply getting out of bed, to doing your favorite activities.  A lot of hip, and back pain is associated with weak torso muscles, so you see that developing a strong core is very beneficial to your overall health and strength.  Click here to read entire article...

Wednesday, May 31, 2017

Four Basic Exercises to Strengthen Your Upper Body

Exercise 1.  Lat Pulldown



The lat pulldown is a great exercise for strengthening and developing the upper back muscles that are critical for good posture.  People whose shoulders are slumped forward most likely have underdeveloped upper back muscles.

First, sit down and adjust the thigh pad to a position that firmly fits over your thighs.  Then select a resistance with which the last three repetitions are difficult to complete.  If this is your first time doing this exercise, it may take experimenting at several weights before you find the right resistance.  Next, grip the bar a little wider than shoulder width, sit down on the seat and place your knees firmly under the pad.  Start with your arms fully extended and your chest held high.  This is your start position. Now, pull the bar slowly down to the base of your neck while squeezing your shoulder blades back and together.   Slowly return the bar to the starting position.  (It should take about three seconds to pull the bar down and about two seconds to return the bar to its starting position). Proper breathing is very important, so remember to exhale as you pull the bar down and inhale as you return the bar to the starting position. Please click here to read more...

Tuesday, May 23, 2017

Three Stretches to Help Alleviate Lower Back Stiffness

Waking-up in the morning with a stiff lower back can be very annoying. Below are three of my favorite exercises to help alleviate lower back stiffness.  I recommend that you go for a five minute walk to warm-up your muscles before performing these exercises.

KNEES TO CHEST



Lie on your back, and fully extend your body.   Bend your knees, and bring them in front of you to a position where you can reach them with your hands.  Firmly grasp your knees, and gently pull them toward your chest until you feel the stretch in your lower back.  Hold that position for 30 seconds.  Breathe deeply.  Click here to read the entire article

Wednesday, May 17, 2017

Seated Ball Twist and Planks, Two Great Exercises to Help Prevent Low Back Pain

Low back pain is a common ailment that can be very disruptive to simply performing the everyday activities of your life.  According to the American Chiropractic Association:
  • Low back pain is the single leading cause of disability worldwide, according to the Global Burden of Disease 2010.
  • Back pain is one of the most common reasons for missed work.  In fact, back pain is the second most common reason for visits to the doctor’s office, outnumbered only by upper-respiratory infections.
  • One-half of all working Americans admit to having back pain symptoms each year.
  • Experts estimate that as much as 80% of the population will experience a back problem at some time in their lives.
  • Most cases of back pain are mechanical or non-organic—meaning they are not caused by serious conditions, such as inflammatory arthritis, infection, fracture or cancer.
  • Americans spend at least $50 billion each year on back pain—and that’s just for the more easily identified costs.

However, the good news is that most back pain can be prevented through exercise.  Exercises that develop and strengthen your lower back and abdominal muscles are the best weapons for the treatment and prevention of low back pain and below are two of my favorites.  Please click here to see the entire article...