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Stretching and Foam Rolling

5 Stretches for Back Pain and Stiffness

A healthy back requires a mobile spine that is able to freely move in multiple directions, with flexion, extension, rotation, and lateral flexion being the major directions of normal range of motion.

Regular practice of the exercises in this video will promote healthy range of motion of your spine, as well as healthy tone of the soft tissues (ligaments, fascia, muscles, and tendons) that surround your spine. Read more about 5 Stretches for Back Pain and Stiffness

 

Simple Exercise Routine for Shoulder Pain and Stiffness

This video includes real-time demonstration of the exercises that I find most essential for optimal shoulder mobility. If you have shoulder pain and stiffness, I hope you find some or all of these exercises helpful in improving your functional range of motion and shoulder strength. Read more about Simple Exercise Routine for Shoulder Pain and Stiffness

 

An Essential Stretch for Proper Hip Function

If you find that you can't take your hips through the exercises found in my exercise routine for hip pain and stiffness, you might need to spend time improving internal rotation of your hip joints.

When internal rotation is limited due to a hypertonic ligamentous capsule, the head of the femur doesn't have the necessary freedom to optimally swivel within the acetabular fossa of the pelvis, which limits all other ranges of motion of the hip, including flexion, extension, external rotation, abduction, adduction, and circumduction.

This progression of stretches to improve internal rotation of the hip joints is similar to the sleeper stretch that one can use to improve internal rotation and overall function of the shoulder joints. Read more about An Essential Stretch for Proper Hip Function

 

Exercises for Hip Pain and Stiffness

Here is a collection of many of the exercises that I like for improving overall hip mobility and functional strength. Read more about Exercises for Hip Pain and Stiffness

 

Allow Yourself To Feel

In his autobiography, Andre Agassi shares a deeply impactful exchange that he had with his wife, tennis legend Steffi Graf following a dispiriting match.

Drawing from her own wealth of experience as arguably the greatest female tennis player of all time, Steffi shared this distinction:

The key to accessing your best level is to think less and feel more. But you can't try to feel. You have to allow yourself to feel. Read more about Allow Yourself To Feel

 

Simple Movement Session on a Wintry Day

Here's a 23-minute look at an impromptu movement session that I recorded on a wintry afternoon in 2016. I feel best when I don't have a predetermined workout plan. I like to continuously learn new ways of improving my overall mobility and do what feels best in the moment. Read more about Simple Movement Session on a Wintry Day

 

Simple Exercises for Neck Pain and Stiffness

If you experience intermittent neck pain and/or stiffness, you may benefit from a simple routine of stretching and strengthening the dozens of skeletal muscles and ligaments that line your neck.

The most important requirement for healthy ligaments and muscles is steady blood flow to these tissues. And stretching the ligaments and muscles that line your neck is the most effective way to promote and maintain a rich supply of blood in this region. Read more about Simple Exercises for Neck Pain and Stiffness

 

Essential Movement Patterns for Preventing Shoulder Impingement, Frozen Shoulder, Bursitis, and General Shoulder Stiffness

Where there is shoulder pain due to impingement, frozen shoulder, or subacromial bursitis, an often overlooked root cause is a tight shoulder capsule.

What is your shoulder capsule?

It's a series of ligaments that surround and stabilize your shoulder joint, which is where your upper arm bone (humerus) attaches to your shoulder blade (scapula). Read more about Essential Movement Patterns for Preventing Shoulder Impingement, Frozen Shoulder, Bursitis, and General Shoulder Stiffness

 

How to Improve Blood Circulation in Your Legs

Healthy blood circulation is an absolute must for healthy tissues. Strong and steady blow flow allows for constant exchange of nutrients and waste at the cellular level, and also promotes healthy flow of fluid through your lymphatic system, a key component of your immune system. Read more about How to Improve Blood Circulation in Your Legs

 

Six Ways To Reduce Risk Of Injury

There's no question that it's healthy to engage in exercise and activities that create and maintain muscle mass. Beyond warding off osteoporosis, regular exercise that builds up and sustains muscle can significantly decrease risk of diabetes type 2, as skeletal muscle acts as a storage reservoir for excess sugar that makes its way into your bloodstream. Put another way, the more skeletal muscle mass you maintain, the greater capacity your body has to prevent diabetes and other types of cardiovascular disease. Read more about Six Ways To Reduce Risk Of Injury

 

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