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Posted by on Jan 11, 2021 | 0 comments

Tips For Increasing The Amount Of Movement You Are Doing

So January is typically the time of New Year’s resolutions, so what I want to suggest to you is to start doing a little bit more movement this year. Even if you’ve got to stay home, there’s plenty of things that can be done at home, but movement is always the best healer. Movement is what keeps our bodies younger and functioning better.

So there’s a lot of different things we can do at home. Make a resolution just to do a little bit movement every day. Doesn’t have to take long. I think a lot of people fail on programs because they think they have to work out for an hour or so. You can get a good workout in in five minutes if you do the right things, but at least you’re moving.

So, there are a couple of things I’d like you to pay attention to this year. One thing is, start working on keeping your feet straight when you walk, run, or if you stair climb. That’s one problem that I see a lot in this clinic- people walk with their feet angled out. It causes problems from the bottom of their foot to the top of their head.  A lot of times people don’t even realize they are doing it, and that it is the cause of their knee pain. If you corrected your feet, a lot of times that will take care of the pain. So, practice this year keeping your feet straight when you walk. Toes pointed in the direction you’re walking, heel strike, then toe off through the first and second toes as you’re pushing off. Practice that.

Ideally, spend some time barefoot. That helps strengthen the bottom of your feet better. Your feet communicate with your brain. They help fire muscles reflexively up and down the whole chain because your foot is telling your brain where things are in space. So spend some time barefoot, focus on your feet. Focus on movement, commit yourself to five, six, 10 minutes a day, whatever it is, but take the time.

People tell me, “Well, I don’t have time to work out.” And if I was a smart Alec, I would say, “Well, do you shower?” “Yeah.” “Well, you make time for that, so…” People make time to do what they find as important. So, use your body, it’s the only one you got, start moving. In our videos this month, I’m going to show you a few easy-to-do, at-home exercises. If you have further questions, contact us at fitness4lifept.com.

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Posted by on Dec 9, 2019 | 0 comments

Proper Technique when Getting Up & Down From Sitting

Today what we want to talk about is how to get up and down from a chair, or, more specifically, a sitting position. It could be a chair, a bleacher, a toilet because that’s one motion and movement that everybody has to do. If you lose that ability, you won’t be walking anymore. And that’s, unfortunately, one of the things that a lot of older people have trouble with. They quit moving, then pretty soon they can’t get up and down from sitting and then they find themselves parked all day long.

Lisa and I see a lot of back pain patients, and that’s typically from poor back mechanics. Usually we don’t see them because of traumatic injury. It’s because their back has been breaking down from incorrect postures from how they move, sitting too much, getting up and down from sitting, and using poor techniques and postures. This was putting the stress all on their back.

So, we feel showing you how to get up and down properly is a very important move. It’s something that everybody needs to maintain throughout their life, just because they are going to sit and have to get back up from it. That’s a movement that we can’t get away from. All sit to stand is, or getting up and down from sitting, is a squat. People panic when they hear the word “squat”, but the bottom line is that’s a squat. It’s a body weight squat, and it doesn’t matter whether you call it a gym squat or getting up and down for sitting, the technique needs to be the same. What we’d like to do is show you a few different progressions to build yourself up to getting up and down from sitting.

Stay tuned to our YouTube Channel where we will show you three ways to properly get up and down from a seated position.

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As always, contact us here if you have any questions or concerns!

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Posted by on Oct 3, 2018 | 0 comments

All About Shoulder Blades and Shoulder Joints

Your shoulder blades and shoulder joints are designed to have an extreme amount of mobility. As your arm is elevated, your shoulder blades ideally move with it, so you do not get pinched or have pain. A lot of people get pinching sensations or pain when they start raising their arm because the shoulder blade is either in a poor position or not moving like it is supposed to. This can be remedied with various exercises that are designed to loosen the area of the joint and the blade so you can work those muscles.

Keep in mind, these issues typically come from overuse of the area (think athletes, like pitchers), injuries of any kind, but most often poor posture – especially for people that sit at a desk for long periods of time.

Learn more below on how the shoulder blade and joint works and stay tuned to our series to find out various exercises that you can do every day to help avoid the problems that come from shoulder issues. Make sure to subscribe to our YouTube Channel!

As always, contact us here if you have any questions or concerns!

 

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Posted by on Sep 5, 2018 | 0 comments

Why Inner Thigh Muscles Are So Important

Your inner thigh muscles are typically very neglected. They should not be since they provide a lot of stability for the glute muscles, especially the ones on the side. The two together help keep your pelvis stable, which helps your balance. Strengthening these muscles is also necessary to prevent groin pain – which is important for people who weight train – as well as simply climbing the stairs.

Learn more in our video below about why the inner thigh muscles are so important, and how neglecting them can lead to multiple problems.

Stay tuned to our series to find out various exercises that you can do every day to help avoid the problems that come from neglected thigh muscles. Make sure to subscribe to our YouTube Channel!

As always, contact us here if you have any questions or concerns!

 

 

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Posted by on Jun 12, 2018 | 0 comments

What Poor Posture Does To Your Body

Poor posture is something that everyone is guilty of. Desk workers, people looking down at their phones extended periods of time, and video gamers are just some of the culprits. Everyone is guilty. The problem is this results in neck pain, upper back pain and headaches. This is caused from maintaining poor posture too long.

For example, if you have a forward head posture, for every inch forward, add ten pounds of weight. Your upper spine and muscles have to maintain this and fight gravity. If you maintain this for too long, eventually your body will break down.

Learn more from Mark on how to avoid pain from poor posture here.

Stay tuned to our series to find out various exercises that you can do every day to help avoid the problems that come from poor posture. Make sure to subscribe to our YouTube Channel!

As always, contact us here if you have any questions or concerns!

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