Hip Exercises
Strengthening the hips involves targeting the glutes, hip flexors, adductors and external/internal rotator muscles. Below are five of the most effective exercises for building your hip strength. Bulgarian Split Squats Targets: Glutes, quads, hamstrings, hip...
Lower Back Exercises
Here are five safe, functional lower back strengthening exercises that target the lumbar extensors, glutes, core and hips. All of these muscles stabilize and support the spine. Bird-Dog Target: Lower back, core, glutesBenefits: Improves spinal stability,...
Lower Back Stretches
Below are five great lower back stretches that target the lumbar spine, hip flexors, glutes and hamstrings. Child’s Pose (Modified if Needed) Target: Lumbar spine, hipsBenefits: Gently stretches the lower back, relieves tension How to do it: Kneel on the floor, big...
Upper Back and Mid Back Strengthening Exercises
Here are five great strengthening exercises to work on upper to mid back strengthening. Scapular Retractions (Shoulder Blade Squeezes) Targets: Rhomboids and middle trapezius How to do it: Sit or stand with good posture. Pull your shoulder blades back and down...
Hip Stretches
Below are five wonderful stretches to help your hips. Hip mobility is essential for functional movement, injury prevention and performance across all ages and activity levels. 90/90 Hip Stretch Targets: Internal and external rotation of the hipsHow to do it: Sit with...
Upper and Mid Back Stretches
These five upper to mid back stretches can really help to improve mobility and reduce pain caused by posture, inactivity or repetitive strain. Cat-Cow Stretch (aka: Cat-Camel) Start on your hands and knees in a tabletop position. As you inhale, arch your back...
Wrist/Grip Strengthening Exercises
These exercises help prevent pain, improve hand function and protect against overuse injuries. Do the exercises two to three times per week and begin without weights if you are recovering from an injury. Before you begin the exercises here are a few tips: Warm up with...
Wrist and Hand Stretches for Flexibility and Pain Relief
Often our wrists and hands are ignored until we have pain and stiffness. It is important to keep our wrists and hands flexible to help reduce pain from repetitive strain (eg. typing, sports) and managing conditions like arthritis, carpal tunnel syndrome and...
Gentle Elbow Exercises
The following exercises are to be completed 2-3 times a week on non-consecutive days. Wrist Curls (palm up and down) Sit with your forearm resting on a table or your thigh, with your wrist hanging off the edge. Hold a light weight (1-3lbs – soup can also works)...
Five Most Effective Elbow Stretches
Below are five wonderful elbow stretches that can help with general stiffness or soreness, after injury or prolonged inactivity as well as golfer’s or tennis elbow. Here are five exercises to help movement in frozen shoulder or arthritic shoulders. Wrist...
Shoulder Exercises for Frozen Shoulder/Arthritis
The key with exercises or stretches for frozen shoulder and arthritis is gentle pain free movements. Avoid forceful stretches or high resistance strengthening. Stretch to discomfort, not pain. If there is sharp or deep pain then stop the exercise. Warm up first with a...
Five Exercises for Shoulder Strengthening
These exercises are to complement shoulder stretches and help stabilize the shoulder joint, reduce pain over time and help improve posture. The following exercises focus on the rotator cuff, scapular stabilizers and postural muscles. These exercises are to use your...
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