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Stretching and Foam Rolling

Two Gentle Stretches For A Healthy Back

For over sixteen years now, I've been recommending two basic stretches to the vast majority of my clients. Stretches to help keep the soft tissues in the lower and mid back regions flexible and well supplied with healthy blood flow. In my experience, no other stretches more effectively keep the trunk and pelvis healthfully limber. Read more about Two Gentle Stretches For A Healthy Back

 

Most Important Stretch For Preventing Low Back Pain

If I could choose just one exercise to do regularly to prevent low back pain, it would be the yoga pose that you see below. This simple pose - often called a form of "Warrior Pose" - combines two actions that I have found to be critical for preventing chronic low back pain. Read more about Most Important Stretch For Preventing Low Back Pain

 

How to Prevent Groin Injuries

In showing how to use a ball and foam roller to massage the inner hip area, I neglected to illustrate static stretches for the inner thigh and groin regions. Read more about How to Prevent Groin Injuries

 

How to Keep Your Hip Flexors Healthy

If you have tight hip flexors, you can expect to have problems with your hip joints and lower back, if not now, then almost certainly at some point in the future.

Your hip flexors are a group of muscles that enable you to bring your knee up towards your trunk. Though several muscles contribute to this action, the two primary players are your iliacus and psoas major, which come together to form the extremely strong ilipsoas tendon, which attaches your hip flexor muscles to your thigh bone. Read more about How to Keep Your Hip Flexors Healthy

 

Overlooked Causes of Leg Pain

Most of the problems that you can experience in your lower legs are likely to originate from posterior compartment muscles, the two main ones being your gastrocnemius and soleus. Together, these calf muscles allow you to push off the ground with every step you take. Read more about Overlooked Causes of Leg Pain

 

More Exercises for Healthy Shoulders - Part Three

In this third installment of exercises for healthy shoulders, I'll take you through a few simple stretches and one foam rolling exercise that can help keep all of the major tendons and ligaments that surround your shoulder joints functional and well perfused with healthy blood flow. These exercises are excellent for preventing and addressing common shoulder problems like impingement and adhesive capsulitis (frozen shoulder). Read more about More Exercises for Healthy Shoulders - Part Three

 

Why You Should Stretch Your Hamstrings

Clearly, it's best to stretch all of your major muscles. Stretching promotes healthy blood flow and fluid exchange, which keep your muscles well nourished and relatively free of buildup of waste products, which lead to optimal function and lower risk of injury. Read more about Why You Should Stretch Your Hamstrings

 

Stretches to Keep Your Spine Healthy

To review, ligaments and muscles go from one bone to another. The main difference is that ligaments stabilize joints, while muscles allow you to move them.

Your spine is made up of 24 bones that together, form your vertebral column, the protective housing for your nervous system. Read more about Stretches to Keep Your Spine Healthy

 

Exercises to Keep Your Shoulders and Shoulder Blades Healthy - Part Two

Below the layers of skin, fascia, and muscle that surround your shoulders are a series of ligaments that meld together to form a capsule, one per shoulder; it's job is to prevent your shoulder from dislocating, while still providing enough give to allow a wide range of motion. Read more about Exercises to Keep Your Shoulders and Shoulder Blades Healthy - Part Two

 

How to Stretch Your Lumbar and Thoracic Spinal Regions

In case you haven't noticed, I'm a huge fan of foam rolling. Once you get the hang of it, foam rolling can be like getting deep tissue work from a skilled health practitioner, only you can experience it at anytime, and you can linger for as long as you want on areas that need extra attention. Read more about How to Stretch Your Lumbar and Thoracic Spinal Regions

 

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