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The Band Pull-Apart

The band pull-apart exercise improves shoulder function, posture and strengthen the upper back musculature (posterior delts).  By adding the Band Pull-Apart to your regular stretching routine, you’ll notice improved strength and mobility in just a few days and significant improvement in your overall shoulder health after a few weeks.

THE MOVE

  • Begin with your arms extended straight out in front of you, holding the band with both hands.
  • Start the movement by moving your hands out laterally to your sides.  Keep your elbows straight as you perform the entire movement.
  • Bring the band to your chest. Then pinch your shoulder blades down and back at the very end of the exercise.
  • Pause momentarily and return to the starting position under control.
  • Depending on the resistance of the band, perform 2-3 sets of 10-20 repetitions.

The Band Pull-Apart




Goblet Squat

Squatting is a basic human movement.  It is also a movement that most Americans cannot perform properly or with ease.  To be able to perform a full, deep squat, a lot of things have to happen.  The ankles have to be mobile enough to allow the knee to travel out and over the toes.  The thigh muscles have to be strong to move and stabilize the knees and hips.  Your hips need to be mobile enough to prevent rounded of the low back at the bottom.  And you need core and back strength to maintain a neutral spine throughout the squat.

THE MOVE

Squat with kettle ballThe goblet squat is an easy way to improve your ability to squat.  Try performing this movement daily and reassess after a month and see how much stronger and easier it is to do.  You can do one quick set during your lunch break or add 2-3 sets into your workouts.  The idea is to be constantly developing the squat as a skill.  Your hips, knees, and back will end up healthier for it.

The Goblet Squat

  • Hold the dumbbell or kettlebell high against the chest
  • Keep your chest up
  • Have your feet slightly wider than shoulder width
  • Feet can be turned out 0-30 degrees
  • Sink down into the squat
  • Drive your knee out while the elbows track inside of the knees
  • Drive back up pushing through the heels
  • Keep the chest up

Goblet Squat




The Negative Chin-up

You can improve your shoulder mobility while adding upper body strength by doing one move – the Negative Chin-up.  Performing slow negatives are a great way to build flexibility along with strength in the body’s tendons.  A negative is the lowering portion of an exercise.  For the chin-up, the negative is the lowering of your body towards the ground.

THE MOVE

Unknown-2There are two ways you can start depending on your initial strength.  As a beginner, use a plyometric box to allow you to reach the top position (first image).  For the more advanced, jump up and grab the bar.  Now with your chin above the bar, slowly lower your body until you are hanging from the bar with your arms locked-out, taking eight to 10 seconds complete the movement.  Perform 2-3 sets of 8-10 reps.

The Negative Chin-up




Heel Walks

Doing heel walks will help strengthen the tibialis anterior, the muscle that is located in the front of the shin. The primary action of the tibialis anterior is to flex the foot upward while maintaining the heel on the ground.  For people who have high arches in their feet this muscle is often weak and will lead to plantar fasciitis. Strengthening this muscle is a great way to prevent and reduce the symptoms of plantar fasciitis, such as inflammation.  One way to strengthen the muscle is to walk on your heels.

THE MOVE

To perform Heel Walks:Heel Walks

  • Stand on your heels with your toes as high as possible
  • Walk for 30 seconds.
  • Rest and repeat 3 times.

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Golf, Get Back into the Swing of Things

With the golf season starting back up, it is time to get our bodies ready with simple Golf Swing Training Exercises.  The following exercises are designed to make you more mobile in key areas that are important for your golf swing.  Perform this quick routine 5 days a week for the next few weeks to prep your body for the long season ahead.

THE MOVES

Hip Flexor Stretch – These muscles also affect the pelvis and low back.  With the amount of sitting we commonly do each day, there is a good chance these muscles need some attention.

Stand 6” away from a wall with your back facing the wall. Lean left shin with pointed foot on the wall. Stand tall and keep upper body parallel to the wall. Hold for 30 seconds, do 2 times.

Lax ball to shoulderLAX Ball to Posterior Shoulder – By loosening up the infraspinatus muscle, you will have increased arm action during the back swing and follow through.

 

 

 

 

Fire HyrdantFire Hydrants – Great for mobility of the hips as well as added strength.

Begin on “all 4’s”. Make sure your arms are locked out, your back is flat and your head is facing the ground.

Keeping your back flat and your knee bent at 90 degrees slowly lift your left leg up and out to the side until it is level with your back. Repeat 5-10 times on each side.

 

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Prayer Stretch

prayer-stretch

This stretch is great for people that have kyphosis (rounded spine) in their upper thoracic region and is beneficial for yogi’s trying to correct their posture. This move will increase mobility in the thoracic spine as well as stretch the latissimus dorsi muscles; a group of muscles along the posterior lateral part of the trunk, that if tight can restrict overhead activities.

THE MOVE

Start off on your knees with the roller in front of you. Place your hands together on the roller and, while keeping your chest up as much as possible, push your arms forward to let the foam roll underneath your arm towards your body. As you’re rolling the foam out, you should get a nice stretch in your lats. Come back to the starting position and repeat for the necessary amount of repetitions (usually two or three sets of 10 to 12 reps works well).

Download Prayer Stretch