Tune-Up Tuesday Episode 33: Wrist Pain with Push-Ups

A common question I have been getting lately is, how do I improve my wrist mobility? What do I do if my wrist pinches when I put weight on it?

Well, the answer is fairly simple. First check to make sure you have enough wrist extension mobility.  If not, which is likely, then work on wrist extension mobility so that you aren't forcing your joints in positions you do not have. 

Check the video below on how to do so!

If you have any questions, comments, or concerns let me know!  If you like what you have read, please sign up for my newsletter below. 

Move Well, Stay Strong.

Tune-Up Tuesday Episode 32: Shoulder Stability - Swimmer Hovers

When it comes to shoulder health, the ability to control the scapula plays an integral role.  The scapula are the two flat shaped bones that we refer to as our shoulder blades.

The scapula are designed to help keep our arms attached to our body; therefore, learning how to properly control the shoulder blade in various positions can help improve performance and decrease our risk of shoulder and neck pain. 

Here is one of my favorite drills to start improving scapular control and shoulder mobility.

If you have any questions, comments, or concerns - let me know below!  If you found this helpful, please share!!!

Move 

Tune-Up Tuesday Episode 31: T-Spine Rotation End Range Lift-Offs

Today's post is a follow up to last weeks post on T/Spine rotation PAILs/RAILs. You can click here for the link to that exercise.

End Range Lift-Offs (ERLs) are a step up from PAILs and RAILs in the FRC system.  Where PAILs/RAILs works to expand range of motion, ERLs focus on end range control. This helps to teach your nervous system how to use and acquire that mobility for daily use

Questions, comments, concerns?  Let me know.  If you found this helpful, please share!

Move Well, Stay Strong.

Tune-Up Tuesday Episode 30 - T-Spine PAILs/RAILs

PAILs and RAILs are the primary tool in the functional range conditioning system used to expand someone's range of motion.  

PAILs stands for Progressive Angular Isometric Loading, which are isometric muscle contractions for all the tissues on stretch.  RAILs stands for Regressive Angular Isometric Loading and are isometric muscle contractions for the shortened tissues.

In this video I discuss the technique to one of my favorite T-Spine rotation PAILs/RAILs drills. 

Interested in learning more about PAILs/RAILs and how they can help improve the way you move and feel? Click on this link or subscribe below to receive a complimentary Virtual Kinstretch Class through Par Four Performance.

Have questions, comments, or concerns? Let me know.  If you found this helpful, please share.

Move Well, Stay Strong.

Tune-Up Tuesday Episode 29 - Common Ab Rollout Faults

The great thing about the internet is that information gets spread to a large amount of people. When I first started out in the fitness industry, it was not common knowledge that crunches and sit-ups are not the best exercises for your core... or your lower back.  When I would mention this to someone they would stare at me like I was crazy and ask me “What else can you do for the core?"

Today, most people understand that the best core exercises are the ones that challenge the core's position.  Meaning that the core's job it to keep your spine from bending, extending or rotating when external forces are exerted onto the body.

Exercises like planks, side planks, rollouts, body saws, pallof presses, and 1,000 other exercises focus on this. 

The Ab Rollout, in particular, is an advanced core exercise that is often done with poor technique. Many people have a hard time controlling their spines, especially when it comes to limiting extension of the lower back.  This is the number one issue I see with the Ab Rollout.  

Check out the video below to learn proper technique to the rollout and one of my favorite drills to teach you trunk positioning to make your rollouts more effective. 

If you have any question, comments, concerns - let me know. If you found this helpful, please share!

Move Well, Stay Strong.

Tune-Up Tuesday Episode 28 - 3 Exercises For Plantar Fasciitis

Plantar Fasciitis is the most common cause of heel pain.  It is usually associated with pain during your first steps in the morning or after periods of inactivity, which gets better once you start moving around. 

The plantar fascia is a ligament that connects the heel bone to the toes and supports the arch of the foot.  We can think of the plantar fascia as a cable.  As we push through our toes while walking/running this cable becomes taut, helping to support our arches and give us a stable base in which we can push off of - this is know as the windlass mechanism.

Lack of ankle dorsiflexion range of motion, big toe range of motion and tightness through the muscles of the calf are extremely common in this population.  Over time, this can cause pain due to the excessive forces placed on the tissue with walking and running. 

Check out the video below with my 3 favorite drills to help decrease plantar fascia pain.

If you have any questions, comments, or concerns let me know in the comments section.  If you found this post helpful, please share!

Move Well.  Stay Strong.

Tune-Up Tuesday Episode 27 - Shoulder Warm-Up

The shoulder is an area that many people struggle with.

It is the most mobile joint in the body. The joint in itself doesn't have much inherent stability; otherwise your arm wouldn’t be able to move around as freely as it does.

This makes it important for us to optimally warm up and strengthen our shoulders. This joint depends on a strong rotator cuff as well as other shoulder muscles to support it during physical activity.

Check out the video below for 3 ways to optimally warm up your shoulders during your next workout.

If you have any questions, comments, or concerns let me know!  If you liked this post, please share it with a friend!

Move Well.  Stay Strong.

Tune-up Tuesday Episode 26 - Hotel Workout

We don't all plan our vacations and work travel around our deload weeks, and because of this, travel can seem like it interrupts your momentum in the gym.  What's even worse is that most hotel gyms are ill equipped with many of the things we need for our workouts.

If you travel frequently or just want to make sure you still get a decent workout in, there are a few things everyone should have as part of their home gym that is easy to travel with:

1. TRX Suspension Trainer - This is a versatile piece of equipment that is great for a magnitude of body weight exercises.  It can easily be attached to any door, and mounted to walls making this easy to travel with. 

2. Mini Bands - These bands are inexpensive and worthwhile to have in your gym bag.  They’re primarily used for corrective exercises that help teach you to activate muscles necessary for movement. 

3. Super Bands - These bands can be used in a number of different ways such as assisting you in stretching your body, resistance training and everything in between.  

4. Jump Rope - This is a great drill to change up how you train cardio.  It doesn't always have to be the elliptical or the treadmill.  A jump rope is a great tool to help train lower body power and coordination while getting your heart rate up

5. Lacrosse Ball - Everyone should have one of these. It’s a very portable way to do soft tissue work.  If you have a tight area or problem area, carrying a lacrosse ball can be an easy way to self-myofascial release on the go. 

Here is a sample routine of exercises you can do when traveling that will take you roughly 30-45 minutes to complete:

Warm-Up

1) Cook Hip Lift - 1 set of 10 reps per side

2) Lateral Band Walks - 1 set of 10 reps per side

3) Squat to Stand - 1 set of 6 reps

4) Side Lying T-Spine Rotations -  1 set of 6 reps per side

5) Shoulder Openers - 1 set of 10 reps

Workout

A1) Single Leg Deadlift - 3 sets of 8 reps per side 

  • Can be substituted for barbell deadlifts or RDL's

A2) Push-ups - 3 sets of 10

A3) Planks - 3 sets of 30 second holds

B1) KB Front Squats - 3 sets of 8 reps

  • Can be substituted for dumbell Front Squats or barbell Front Squats

B2) TRX Rows - 3 sets of 10 reps

B3) Side Planks - 3 sets of 30 sec holds

C1) Jump Rope - 10-20 minutes 

Note: All exercises with the same letter are to be done in a circuit fashion.

If you found this post helpful or have questions, comments, or concerns let me know!  

Move Well. Stay Strong. 

Tune-up Tuesday Episode 25 - Mobility Tips When Flying

This past weekend I was in New Orleans celebrating my girlfriend's birthday.  But before I was able to experience the smells and raunchiness of Bourbon Street, I had to sit on a plane for 3-4 hours. 

I don't know about you, but when I get off a plane my body feels terrible.  Especially given my history of low back pain, flights constantly make me feel stiff.  

We all know that sitting for long periods of time isn't great for your body.  Creep sets in, muscles get tight, and potentially we can have pain post flight.  It may take a little due diligence, but we can offset the long hours of sitting in a cramped area.  

Follow along with the video below when you get to your hotel.  These exercises will help activate the postural muscles that will help reverse the sitting posture.  

If you have any questions, comments or concerns let me know!

Move Well, Stay Strong.

Tune-up Tuesday Episode 24 - 6 Tips to Improve Your Deadlift: Part 2

Last week I discussed my first three tips to improving your deadlift.  They consisted of what to look for as far as posture and set-up are concerned.  Today's post covers tips to help improve some of the most common faults I see when people perform the deadlift. 

Common Deadlift Miscues

·    Fault 1: Losing Tension At The Bottom Of The Deadlift

·    Fault 2: Having Difficulty With Lock Out

·    Fault 3: Falling Forward/Losing Upper Back Tension

Check out the video below to learn how to correct the above deadlift faults. 

Questions, Comments, Concerns?  Let me know. 

Move Well, Stay Strong.