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Understanding Essential Fatty Acids

    Key points: 1. Omega 3’s are essential to your health2. Omega 3’s are found in flax, hemp, walnuts, cold water fatty fish, or algae3. Animal sources of Omega 3’s are better than Plant sources4. Omega 3’s are anti-inflammatory, they reduce pain, reduce the formation of fibrosis, protects the cardiovascular system, lessens the effects of stroke and heart attack, and reduce triglycerides.5. Omega 6’s cause inflammation.6. Omega 6’s are found in… Read More »Understanding Essential Fatty Acids

    THE BEST SCAPULAR STABILIZATION EXERCISE WITH DR. EVAN OSAR – YouTube

      RKC Plank

      Check out this video on shoulder stability.  One of the crucial parts of shoulder injuries is no the shoulder but the muscles that stabilize the shoulder the shoulder blade.  Poor activation of these muscles can cause shoulder impingements and bursitis. via THE BEST SCAPULAR STABILIZATION EXERCISE WITH DR. EVAN OSAR – YouTube. Originally posted on May 17, 2022 @ 4:37 pm

      Thoracic mobility: Overhead squat

        Crossfit requires physical and technical components to perform a workout (WOD). As fatigue sets in technique is of utmost importance.  Since I take technique seriously when it comes to lifting weights my eyes are focused on how the competitors are performing each exercise.  Some athletes’ technique stays perfect the through the workout, while others, well, lets just say, not so much. The Overhead Squat The most common problem I treat… Read More »Thoracic mobility: Overhead squat

        Back Strength: Four for the Core

          The core muscles include all those muscles that attach to the pelvis. This includes the glute muscles, hip flexors (iliacus, psoas major and rectus femoris), groin muscles,  the hamstrings, abdominal muscles (rectus abdominus, internal and external obliques and transversus abdominus, the quadratus lumborum, multifidii muscles and the erector spine. The core muscles are important for stabilzing the lower back and hips.  It is also important for transferring the force generated… Read More »Back Strength: Four for the Core

          Hamstring III Stretch

            Muscles Stretched Hamstrings Start Position Sitting on table One leg straight on table Other leg straight down off side of table Back straight Toes pointing up. Finish Position Bend at the hip Bring chest forward. back straight Modifications Point toes slightly out to stretch the outer hamstring Point toes slightly in to stretch the inner hamstring Reach for the toes to stretch the lower hamstring Reach for the ankle and… Read More »Hamstring III Stretch

            Benefits of the Bridge Exercise

              bridge exercise for back pain

              Benefits of the Bridge Exercise for Back Pain Relief The bridge exercise is a foundational movement that offers significant benefits. It strengthens key muscle groups, improves posture, and helps reduce back pain. Research, including randomized controlled trials (RCTs) and meta-analyses, strongly supports its effectiveness. For example, a study in the Journal of Gerontology found that spine-strengthening exercises like the bridge significantly reduced hyperkyphosis in older adults. As a result, their… Read More »Benefits of the Bridge Exercise

              Ball Bridge with Leg Extension

                Muscles worked: gluteals quadriceps hamstrings erector spinae (back muscles) Hip stabilizers Start Position Upper back rest on ball Pelvic tilt Knees bent to 90 degrees Finish Position Push hips straight up to the point that the body is straight Extend one leg straight, balancing on the other leg Hold this position Lower hips down back to start position Common Errors Arching the back. Having the ball at the middle of… Read More »Ball Bridge with Leg Extension

                Unlock Your Mobility with the Bent-Over Thoracic Rotation

                  The bent-over thoracic rotation is a simple yet powerful exercise to improve mobility in your upper back, or thoracic spine. This movement is essential for maintaining a healthy spine and supporting optimal performance in daily activities, sports, and exercise routines. Let’s explore why this exercise is important and how to perform it effectively. Why Is Thoracic Mobility Important? The thoracic spine plays a central role in enabling rotation, extension, and… Read More »Unlock Your Mobility with the Bent-Over Thoracic Rotation

                  Make Fiber a Regular part of your diet

                    By Dr. Chirstopher Notley DC Key points: Consume 25 to 35 g of fiber per day Consume 7 to 10 servings of fruit per day Don’t increase consumption quickly Increase water when increasing fiber consumption It might be rough trying to eat enough fibre in your diet but it is a must. Fibre is a non-digestible substance. Despite it being non-digestible and that it does not contribute to your vitamin,… Read More »Make Fiber a Regular part of your diet