Most Recent Health Tips, Health News, and Easy Healthy Recipes

Foam Rolling Routine

How to Foam Roll Your Lower Legs - Gastrocnemius, Soleus, Flexor Hallucis Longus, Tibialis Anterior, Peroneus Longus, Brevis, and Tertius, and Soles of Feet:

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A Look at Some Wonderfully Helpful Mobility Specialists Around the World

One of the big joys of my life over the past several years has been the gradual but lasting improvement that I have experienced in my overall mobility.

I was quite active athletically throughout my youth, but for most of my 20s and until I hit about 35, grad school, building 3 clinics, and creating our website had me working almost non-stop, leaving very little time to care for my physical health. Read more about A Look at Some Wonderfully Helpful Mobility Specialists Around the World

 

6 Mobility Exercises that Improve Back Extension

With many of us sitting for long stretches during our daily lives, almost all of us can benefit from regular mobility work to restore extension through the spine, mainly the thoracic spine.

Sitting and working with our arms in front of us also tends to rob us of healthy flexion of our shoulder joints - that is, our ability to raise our arms up in front of us and overhead.

So it's no surprise that most people living in first world nations today eventually experience back and shoulder pain. Read more about 6 Mobility Exercises that Improve Back Extension

 

Mobility and Functional Strength Routine

What follows is a suggested routine that most people can do over 20 to 30 minutes on a daily basis to improve overall mobility and functional strength. Please keep the following tips in mind:

  • Let your body be your guide - only try movements that you feel capable of doing without hurting yourself. Even a few inches of movement (amplitude) and one or two repetitions of any of the exercises below will lead to some benefit.

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Suggested Resources for a Home Gym

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A number of readers have asked for some thoughts on setting up a home gym. Being a minimalist in most spheres of life, I enjoy just a handful of tools that help me use movement with my own body weight to improve mobility and functional strength. Read more about Suggested Resources for a Home Gym

 

How to Make Quinoa Stuffed Avocados

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One of nature's healthiest high-protein foods? Check.

Easy to prepare, low in calories, and rich in flavor? Check.

Free of gluten, dairy, and animal protein that can become harmful when exposed to high temperatures? Check, check, and check. Read more about How to Make Quinoa Stuffed Avocados

 

How to Mobilize Your Feet

A common risk factor for spraining an ankle is wearing high heels, especially when walking on uneven terrain. If you wear high heels or did in the past, your fore-foot and mid-foot regions can likely benefit from some simple mobilization work, which is best done by a willing partner.

This video presents a brief look at how to mobilize your toes, metatarsals, and the articulations between your metatarsals and row of cuneiforms, cuboid, and navicular bones. Read more about How to Mobilize Your Feet

 

Ankle Plantar Flexion Stretch

If you've ever sprained an ankle, chances are that you have some shortened soft tissues or even scar tissue along the front and side of your ankle that is preventing optimal mobility whenever your foot is plantar-flexed.

This Ankle Plantar Flexion Stretch can help restore diminished plantar flexion to your ankles: Read more about Ankle Plantar Flexion Stretch

 

3 Fundamental Exercises for Functional Core Strength

To develop core strength via forearm plank pose, press your elbows strongly into the ground to keep your shoulder blades separated (protracted), keep your head neutral (not extended up), and try to maintain a straight line through your shoulders, hips, and ankles. Read more about 3 Fundamental Exercises for Functional Core Strength

 

Korean Miso Stew Recipe Pictorial

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Snapshot of Korean miso stew made with enoki mushrooms and green pea shoots on August 3, 2016. Once you are comfortable with miso, you should feel free to include any vegetables you like.

Every once in a while, I feel the need for some authentic Soon Doo Boo JiGae, a hearty, miso-based stew that's chock full of fresh vegetables and silky soft tofu. If you grew up in a Korean home or have had the pleasure of trying Soon Doo Boo Jigae at a Korean restaurant, you probably know exactly what I'm talking about - it's a need that cannot be defined. Read more about Korean Miso Stew Recipe Pictorial

 

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