Health and Performance Made Ridiculously Simple
Troubleshooting when you don’t feel the front leg working Split squats are an awesome exercise to build the legs, but not if you are ONLY feeling the back leg working. Why is it that the back leg is working so hard? Is there any way to fix this common issue on split squats? YES. In this post, you’ll learn why the back leg often gets overworked on split squats and what you can do about it! Watch the video and read the blog below to learn!
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If breathing exercises don’t change symptoms, what’s next? Although exercises I teach do WONDERS for symptom relief, you don’t always get the incredible results that people show on social media. Sometimes the results are mild. Sometimes you even FAIL. This case study I’m about to show you is an example of that. Here, you’ll see that I get pretty solid changes on the table, but symptoms are minimally impacted. What do you do then? Watch the video and read the case report below to learn.
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These movements will help you restore your foot arch If you have a flat foot, you may notice you also present with some of the following things: Feeling “stuck” in an anterior pelvic tilt/deep low back arch Your knees cave in during many movements You experience shin or knee pain (see this meta-analysis) Orthotics unfortunately aren’t working the way you thought they would either. Is there a conservative way to improve foot dynamics? YES! Choosing exercises that help the foot arch rise can be KEY to improving your foot dynamics. And guess what? NONE of them entail picking up marbles or curling your toes. Watch the video and read the post below to learn about it.
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The real reason your traps are tight The upper trap, the muscle along the sides of your neck, is a common cause of neck pain and tension. Most people try to fix this tension by stretching their necks. But I hate to break it to you… Stretching doesn’t work That’s because the upper trap is NOT tight for the reasons you’d think it was. In this post, I’ll give you the REAL reason the upper trap gets tight, and what you can do about it. Check it out below.
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4 Exercises That Alleviate Shoulder Pain FAST! If you’ve got overhead press pain, you’ve got to try these three fixes to help loosen up your arms and take stress off the shoulders. Overhead pressing can be troublesome because it requires a lot of shoulder mobility to ensure solid technique. Without it, you can expect your low back to arch, your shoulder to ache, and your weights to be small. But good news! I’ve got three movements that will loosen up your shoulders and help you with any pain while overhead pressing. Check out the video and post below to learn about it. Get Lower Rib Cage First, it’s important to place attention on the lower rib cage. If the lower ribs are flared out, then the upper lung will have trouble filling and supporting the shoulder blade. And no shoulder blade stability means no shoulder joint mobility! To cue this rib cage position, I like quadruped on elbows. Quadruped on Elbows Start on elbows and knees, forming a triangle shape with your forearms Exhale slowly and pull the belly up toward the ceiling while tucking the hips Press the palms flat into the ground Push the inner elbow through the ground making sure to stay long from top of the head to tail Take an easy inhale through the nose Exhale slowly, but fully, sighing out through the mouth Pause for 5 seconds before repeating for 5 breaths Mistakes to look out for: Don’t crunch when exhaling. Ribs coming backward
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The Split Squat ESSENTIALS You Are Missing You’ve mastered the split squat form, but you’re still getting knee pain during? Did you ever think that maybe your split squat technique is NOT the issue? Maybe you’re focusing on the wrong things. Don’t worry, I’ll show you the right drills to shift your efforts towards. I’m going to give you the 3 drills that will loosen up your hips, strengthen your knees, and reduce knee pain during split squats. And make sure to stick around until the end because I’ve got a little present for you to try afterward.
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If you struggle to keep your heels on the ground, this post is for you If you or a client of yours ABSOLUTELY STRUGGLES to keep their heels on the ground when they walk, then this post will be essential. This case study goes through this exact issue. After 2 exercises, the following changes were reported: Elimination of Achilles tendon tenderness Feeling his heels touching the ground for the first time Feeling his big toes as he walked…first time ever If you want you or your clients to feel the exact same way, then check out the post, video, and podcast below.
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I’ll give you a hand (literally) It’s not uncommon for wrists to be uncomfortable during push-ups, and there can be many reasons why this occurs–ranging from reduced wrist motion or anything else up the chain. But there is one factor that is rarely discussed. If you can address this area, that wrist of yours may feel AMAZING the next time you do push-ups. In today’s post, I’ll go over the biomechanics behind this easy push-up fix, and how to execute it! Check out the video, post, and podcast below to learn about it.
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High arches can impact your movement. Here’s what you can do If you… Have really high arches Grip your toes when you do challenging exercises Can’t feel your heels or balls of feet pushing into the ground Then I have a simple solution for you. One that will enhance your mobility, ability to put force into the ground, and sense feeling grounded. The best part? You won’t need to buy any extra equipment! This post will show you a simple trick to use during common exercises and why it works so dang well. Check out the post, video, and podcast below to learn what it is.
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Can you really touch your toes THAT QUICK? Touching your toes is one of those overall body markers of flexibility, but what if your toes are sooooo far away? Really, a lack of toe touch boils down to addressing one of two issues. And if you can address those issues with targeted exercises, the toe touche can quickly improve. In this post, you are going to learn what those issues are, and I’ll illustrate how to address them through a case study.
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Should you stop, work through it, or do something else? If you or your clients are in persistent pain and trying to get back in the gym, do you ever wonder if it’s okay to hurt while you work out? Should you be completely pain-free? I’ll answer that for you today. You are about to get a comprehensive guide that I successfully implement with my clients on this exact issue. Every possibility you could run into answered. You’ll learn what is considered a normal pain response, how to navigate pain within a workout, and if hurting after the fact is a bad thing.
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Don’t let these mistakes rob your mobility gains Pelvic tilts are commonly prescribed to improve range of motion in a variety of areas, but you know what is even more common? Screwing up pelvic tilt form. In fact, these 4 mistakes will pretty much make the technique useless. But don’t you worry, I’ll help you navigate these common mistakes so you can get the most out of pelvic tilts, improve your range of motion, and feel better than ever before! Check out the post, video, and podcast to learn more!
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