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,…
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…
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…
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…
The reach roll lift exercise may be a helpful exercise to practice if you are struggling with working overhead or performing exercises such as the shoulder press, snatch, push press, and overhead then you have poor scapular stability. The intent of the reach roll lift is to increase activation of the lower trapezius, rotator cuff…
If you’ve been following my previous post, “The Front Plank: New Challenges,” you know how crucial it is to maintain core stability while moving your limbs. Now that you’ve got a handle on those foundational exercises, it’s time to push your core strength even further. Introducing TRX suspension trainer exercises and therapy ball workouts can…
The shoulder is one of the most common areas that I treat. Poor scapular stability is one reason for shoulder pain. Serratus anterior seems to be the culprit. Serratus anterior has forgotten how to works (let’s call this serratus anterior amnesia). The Quadruped serratus push up is one of the first 2 exercises I used…
Burpees and back pain Burpees and back pain seems be a general assumption. Burpees are often criticized online as a “dangerous” exercise for the lower back. The argument usually sounds simple: burpees involve bending the spine, bending the spine must therefore be harmful, so burpees must be bad for your back. In reality, it is…
The hip hinge is not an exercise to increase strength or build flexibility. It is an exercise to activate our hips to flex. When I watch people bend over to lift up a box, change a baby or to brush their teeth one of the most common errors in movement that I see is that…
Poor posture can be the reason for headaches, neck pain, shoulder pain as well as lower back pain. Often on my twitter feed I remind my followers to sit up straight. This may be one way to improve posture but can there be an easier way. I stumbled upon this research paper titled, “Effects of…
