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. 

Tune-up Tuesday Episode 23 - 6 Tips to Improve Your Deadlift: Part 1

Deadlifting is one of the most beneficial exercises that one can do.  It is a total body exercise that builds strength throughout the entire posterior chain.  

Even with all it's benefits, the deadlift still gets a bad name for injuring people.  But it's rarely the deadlift's fault, and usually user error.

Watch the video below for the first half of my 6 tips to help improve your deadlift. 

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

Move Well, Stay Strong.

Tune-Up Tuesday Episode 22: Preventing the Rib Flare Part 2

Last week I discussed how to prevent our ribs from flaring when moving our upper bodies. Today, we will continue these series and focus on the lower body. 

As a recap, when we flare our ribs, it causes us to extend our spines.  When we extend our spines we put excess forces on our spine due to overactive lower back muscles and an underactive core. This lack of control over thousands of reps is what causes lower back pain. 

For the lower body, the rib flare most frequently happens when we try to extend our hips.  This could be at the top of your deadlift when running or swinging a golf club.  Check out the video below to learn how to decrease your rib flare. 

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

Move Well, Stay Strong.

Tune Up Tuesday Episode 20: Ankle PAILs and RAILs

A while back I posted a video on how to assess ankle mobility along with a few of my favorite drills to improve it.  You can read that here.

The ankles are often a sneaky joint that, when limited, can cause pain and dysfunction in other areas of the body; specifically the knees, hips and lower back.  

For some reason we tend to forget about this joint, probably because we constantly throw them in sneakers and think of them as appendages that simply get us from point A to point B.

Did you know that the foot itself adapts to the surfaces you stand? Or that it helps bring stability to the ankle so it can do it's job?

Did you know as you squat, run, jump, and move around, lack of ankle mobility can effect knee mechanics and cause compensations you aren't aware about?

The ankle joint is a keystone area of the body that every person should focus on. Here is one of my favorite drills from the Functional Range Conditioning system used to expand your ankle's range of motion. 

Questions, Comments, Concerns?  Leave a comment below!

Move Well, Stay Strong

Tune-Up Tuesday Episode 19: 3 Exercises To Do At Your Desk

As important as posture is, when being in a static position for long periods of time changing your posture is the best medicine.  To learn why check out last weeks post here.

When I tell people they have to move more at work I always get the same excuse: I don't have time to get up and walk around every hour.  That's okay.  Here are 3 simple exercises that will help you combat the negative effects of sitting.

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

Move Well, Stay Strong.