astoria fitness

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 11 - Move Your Joints Daily, Upper Body CARs Routine

The human body was designed to move, but the human lifestyle is designed around sitting.  

Think about it. In the morning we sit to eat breakfast. Then we sit down as we commute to work. Once you get to work you sit at your desk for most of the day. When heading home, you sit down during your commute. Finally, you finish your day off by sitting down and relaxing after a long, hard day.  

We usually will throw in 1 hour of exercise 3 to 5 days per week, and say that is enough to combat all the repetitive postural demands we put our body through on a daily basis. 

We then question why we have aches and pains, and start blaming our genetics or age for the reason your back is sore when you wake up every morning.

I believe that every day you should be moving your joints through it's entire range of motion. The way I do this is by doing a daily CARs (Controlled Articular Rotations) routine.  

There are a myriad of health benefits for doing so such as;

  • Maintaining joint health and range of motion.
  • Learning increased control of each joint.
  • A self assessment tool to help you understand your bodies ability to move.  

They are also time efficient too.  It takes roughly 8-10 minutes to do a full body CARs routine.

And if that is too much time to set aside everyday for movement, you can break it up into an upper body and lower body routine.  Now you have two 4-5 minute blocks of movement each day, allowing for better time management.  

Use this video (and next weeks video) to start a daily habit of moving each joint in your body.  You will be amazed at how much better your body feels and moves after simply moving your joints everyday.

I challenge you to do a minimum of 30 days straight.  Obviously I urge you to do this forever, but start with 30 days. Take notes of how your body feels over this time - and I bet that you will want to continue the routine once you realize the benefits!

If you want to learn more about CARs or mobility training, find an FRCms near you at www.functionalanatomyseminars.com

Questions, Comments or Concerns?  Drop them in the comments down below.

Move Well, Stay Strong.

Tune-Up Tuesday - Episode 7: Falling Forward In The Squat

Tune-Up Tuesday - Episode 7: Falling Forward In The Squat

This episode of TuneUp Tuesday covers way to assess yourself to find out why you may have excessive trunk lean in the squat.  As well as ways to improve your technique. 

The One Arm Push-Up

The One Arm Push-Up

In today's post, I discuss how to improve your one arm push-up, as well as some tips and drills that will help you master this body weight exercise. 

Cranky Elbows During Pull-ups?

Cranky Elbows During Pull-ups?

In this post, I go over the mobility pre-requisites for the pull-up.  By making sure everything moves well, we can help decrease the risk of injury, or help those shoulders and elbows from feeling so beat up.