I love to run, but I do not love the pain often associated with the activity. One easy way to remedy that problem is by building strength in muscles involved in joint stability… Here’s an article that highlights 10 effective exercises for runners.Read More
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A healthy spine has three different curves that act as shock absorbers and support the body. The spinal curves also allow energy to flow freely from the brain to all of the organs in the body. The most important curve is the neck curve, the cervical lordosis. This curve reduces stress on the spinal bones and nerves, protects the neck from damage, and allows proper nerve flow to the rest of the body.Read More
We all know that exercise is an important part of being healthy but that doesn’t make it any easier to stick to a consistent routine. Here are a few suggestions to try. I hope they help inspire a confidence in you that blossoms into a healthy lifestyle change.Read More
Most people associate core strengthening as getting chiseled, 6 pack abs. A strong core can give you better balance and posture, which reduces back pain. Your core muscles are meant to stabilize and transfer movements instead of being the primary mover in the body. Core exercises train the muscles in your pelvis, lower back, hips and abdomen to work in harmony. This leads to better balance and stability.
Your core is made up of the rectus abdominis, transverse abdominis, erector spinae, and the internal and external obliques. The following are some examples of some great core exercises that you can perform right from your home.
The plank exercise is one of the best core exercises for your abs, back, and core. It also supports proper posture and improves balance. For a standard plank, begin by lying on your front propped up on your elbows. Lift your hips and legs up into a plank position, while keeping your directly under your shoulders. Make sure to keep your back straight and maintain a chin tuck. Hold for at least 1 minute.
This is a great core exercise for connecting your mind to your core. Begin the exercise by lying on your back with your legs bent. Lift your legs and arms off the ground, while keeping your knees bent. Lower one arm to the ground and lower your opposite leg at the same time. Repeat with your opposite arm and leg, then continue this movement.
This exercise works the obliques, arms and back. Start in a side plank with your right hand on the floor, directly under your right shoulder and your feet either staggered to the left or your left foot on top of your right. Dip your hips down toward the ground and then lift them back up. Continue ten reps and then repeat on the other side.
This exercise works the lower abdominal area, strengthens the hip flexors. These muscles play a very important role in core stability and strength. Begin by lying face up with hands at your sides. You can also keep your hands tucked underneath your hips for extra support. Keeping your legs together and straight, slowly raise them until the soles of your shoes are facing the ceiling. Then slowly lower your legs back down without touching the floor. That’s one rep. Continues for one minute until burnout.Read More
Altruism is defined as selflessly caring about other people and acting in someone else’s interest. Some examples of altruism include volunteering at a homeless shelter, offering your seat to a pregnant or elderly person, etc. We often feel fulfilled and energized by helping without expectations.Read More
It’s National Volunteer Month. Volunteering in it’s truest form is all about helping your community. We don’t always have time in our busy schedules for traditional volunteering opportunities, but there are ways we can help friends, family members and co-workers. So today’s theme is about how you can take a moment to help those around you improve their posture.
I’ll first alert you to something called Upper Cross syndrome. It’s pain that derives from improper resting posture of the upper body. Certain muscles become shortened, some overcompensate, and others are under utilized and become weak. This imbalance and structural inefficiency can then lead to chronic pain. Here’s what it looks like (in the simplest of terms):Read More
If you have ever had low back pain, often times one of the main culprits is a tight Psoas muscle. The psoas muscle is the primary hip flexor muscle, and is the largest, thickest muscle in the body. The psoas is the most powerful hip flexor. The psoas muscle originates at the lower vertebrae of T12 and inserts on the posterior of the femur.Read More
Most of us once in a while suffer from a night of restless sleep. We can push through and function just fine after just a night or two of restless sleep. There are some people with a more serious sleeping condition known as insomnia. Insomnia can range from lying awake for hours with a just a few hours of shut eye or waking up in the middle of the night and difficulty going back to asleep. As a result, we suffer from excessive fatigue, poor concentration, and more illnesses. Insomnia can occur because of a variety of reasons.Read More