Northwest Wellness's Blog

Useful information for a healthy lifestyle.

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Triplanar Hip Flexor Stretch

National Physical Fitness and Sports Month

Triplanar Hip Flexor Stretch


Calling all runners, hikers, desk-workers out there--hip flexor stretching in three different planes is a fantastic way to work out the fascial tissue in the front of the hip! There may be many ways to stretch the hip flexors, and one way may work best for each person or body type. Whatever is the preferred position--lunging, half-kneeling, lying on your back, etc--chances are that the stretch is being performed solely one direction.

It is important, in working to increase functional mobility, to work on the dynamic flexibility of the hip flexors. In order to support the natural lengthening and shortening of the hip flexors in a more realistic and applicable way, I like to use this triplanar method to better simulate the non-linear movement of the body.


Triplanar Hip Flexor Stretch (half-lunge position, follow with arm and gaze)

  1. 10 times in the sagittal plane

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2. 10 times in the transverse plane


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3. 10 times in the frontal plane

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*Tips: activate deep core muscles, slightly tuck tailbone, squeeze glutes

Check out Northwest Wellness’s Facebook page for full video demonstration of the stretches:

https://www.facebook.com/114910992693/posts/10156261222062694?s=1088130113&v=e&sfns=mo






Tips on Starting an Exercise Routine

Tips on Starting an Exercise Routine

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.

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Move more, sit less- How can we make time for exercise

Move more, sit less- How can we make time for exercise

Let’s be honest: Physical activity guidelines can be tough. As behavioral scientists with expertise in exercise motivation, we will be the first to admit that maintaining a physically active lifestyle isn’t easy. This is what we do, and we don’t even always hit the goal. Life is messy and often gets way of even the best intentions. Let’s take a deep breath, unwrap these new guidelines and talk strategy.

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Workplace Ergonomics

Workplace Ergonomics

Most people in today's society spend a large portion of their day sitting at a desk. If you have a desk job, you can probably relate to the never-ending aches and pains that come along with prolonged sitting. Here are 3 things you can do about it.

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Britt's Tips: It's all about ankles this summer!

Britt's Tips: It's all about ankles this summer!

 Some of our favorite summer activities necessitate ankle strength, stability and proprioceptive balance strategy. Hiking, paddle boarding, water skiing, soccer, yoga, surfing and even sandy or rocky beach walks all require stable ankle joint performance. Think of all the stress those joints take on, especially when navigating uneven ground or landing from a big jump. You can improve your skills by upping your ankles’ reliability.  Here are a few strength and balance exercises to prevent injury (the dreaded ankle roll), boost your strength, and keep you upright on that tricky paddle board! No special gym equipment or resistance bands required.  

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PNW Hiking Recommendations

PNW Hiking Recommendations

As an outdoor enthusiast, I appreciate all the amazing hiking and backpacking areas we have here in the Pacific Northwest. I’ve hiked and camped on many of the trails in Washington, but the possibilities are endless and there’s always more to explore. Here are some of my favorite hikes in the area, starting with my favorite, Colchuck Lake!

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National Bicycle Month

National Bicycle Month

May is one of my favorite months as it is National Bicycle Month!  Most of you have heard me drone on about all the amazing benefits of cycling and this gives me a wonderful opportunity to remind all of you that cycling is one of the best activities for your health and wellbeing.  Why cycling?

 

·         Cycling is easy on the joints and promotes healthy hips and knees.

·         Cycling improves both strength and cardiovascular fitness.

·         Cycling is social, often done in groups and provide opportunity to meet new, cool people who wear goofy clothes.

·         Cycling can also be solitary and provide you with time alone to destress and think

·         Cycling improve balance and coordination

·         Cycling keeps your mind sharp, not only through the positive effects of exercise but also the mental acuity required to ride outside and with other.

·         Cycling gets you outside to enjoy the beautiful Pacific Northwest.

·         Cycling is a great way to see other cities or countries close up.

 

May 10th is also National Bike to Work Day.  If you haven’t given that a try, think about dusting off your old bike (‘cause everybody has one!) and give it a go.

 

Always be sure to wear a helmet, proper eye protection and clothing.  Learn the appropriate bike signals for stopping, turning and passing to ensure your safety and the safety of others.  Enjoy the ride!

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