by Cori Lefkowith | Jan 23, 2015 | Blog, Exercises, Foam Rolling, Pain Relief
Knee Pain can be a complicated issue to resolve because there are so many culprits that could be responsible. Since the knee is in between both the feet and ankles and the hip, dysfunction in either place could refer and lead to pain in the knee.
Dysfunction in the hip or in your feet and ankles could lead to muscular imbalances that then cause improper tracking and function of the knee joint. And if the knee then starts to move incorrectly, further problems could then occur up and down your body.
For instance, muscular imbalances could lead to knee valgus aka when your knees cave in. If your knees cave in, not only can your knees start to hurt but so can your feet, ankles, hips and low back. And pain in your lower body could then even lead to dysfunction in your upper body.
Therefore it is important to address all of the issues that could be leading to your knee pain above and below the joint so that Knee Pain doesn’t become pain everywhere.
To correct the muscular imbalances and address all the issues leading to your knee pain, you need to follow our 4 Steps to Prevent and Alleviate Aches and Pains – Foam Rolling, Stretching, Activation and Strengthening.
All 4 Steps must be included to help you prevent and alleviate your Knee Pain for good. Including only one step may help a little, but it won’t truly resolve the problem.
So correct your imbalances and start alleviating your knee pain today with the 4 Steps below.
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by Cori Lefkowith | Jan 14, 2015 | Blog, Exercises, Foam Rolling, Pain Relief, Stretches
Your body is a chain, which means that dysfunction in one area of your body can lead to pain and injury in other areas of your body.
That is why you need to take care of your feet and ankles – they are your foundation and without a strong foundation, there are going to be problems with the rest of the structure.
So if you are suffering from foot or ankle pain, or have in the past, the best way to keep your foundation strong is by following these four prehab/rehab steps – foam rolling, stretching, activation and strengthening.
Below are tips and exercises to help you implement these four steps to Prevent and Alleviate Foot and Ankle pain as well as pain and injury further up your body!
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by Cori Lefkowith | Jan 9, 2015 | Blog, Exercises, Sandbag
The Sandbag is a great functional training tool because it is an awkward unstable weight, which makes our core have to work harder to stabilize with many basic movements.
The weight can also be used to mimic many of the movements we do in every day life and help us learn to recruit the correct muscles quickly and efficiently.
Rarely do you squat to pick up something as easy to grab as a barbell. More often than not you pick up something that doesn’t have handles. Or if it does have handles, the object may have an unstable weight that wants to shift on you.
That is why the Sandbag can be such a great training tool.
And with just one Sandbag, you can get in a great full-body workout.
Check out the 13 Sandbag Exercises and 3 Sandbag Workouts below.
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by Cori Lefkowith | Jan 4, 2015 | Blog, Exercises, Mini Band, Travel Workouts
The Mini Band is a piece of exercise equipment that EVERYONE should own. Mini Bands cost under $3 and can be stuffed in a drawer or thrown under the bed when not in use.
They are cheap, take up little space and can easily be taken with you in a suitcase or purse when you travel. Plus, with just one Mini Band you can get in a great full-body workout. While they are often just used for glute activation exercises, they can also be used to work your upper body.
Below are 5 Mini Band Moves for a Full-Body Workout you can do anywhere.
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by Cori Lefkowith | Jan 1, 2015 | Blog, Bodyweight, Exercises, Pain Relief, Stretches
Many of us have poor posture and suffer from minor aches and pains just because we sit at a desk hunched over a computer for 9 hours a day.
That is why every single day we need to do the OPPOSITE and stretch out and open up our body after sitting in flexion all day.
However, most of us are also busy and the last thing on our mind is spending time stretching and opening up after sitting all day.
That is why the World’s Greatest Stretch is such a great exercise for us to do. With just 1 move and less than 5 minutes, we can open up all of the areas that become tight from sitting hunched over at our desks.
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by Cori Lefkowith | Dec 28, 2014 | Blog, Exercises, Foam Rolling, Pain Relief
If you sit at a desk all day hunched over a computer, odds are you’ve suffered from neck pain….all too many of us have.
And you may even have gone to get massages and done stretches and gotten a new pillow and tried changing your desk set up to alleviate the pain.
All without lasting results. All without alleviating the annoying ache.
That is because often our neck, and where we actually feel the pain, isn’t where the “true” problem is.
Often there are other imbalances elsewhere that are contributing to the pain and perpetuating our compensations.
Problems that aren’t corrected by only massaging our neck and changing our desk set up.
Problems that we may actually be making worse during our workouts by continually overusing the incorrect muscles because of postural distortions caused by sitting hunched over all day.
That is why we need to focus on adjusting our overall posture and not only loosening up tight muscles but also activating underactive ones!
Foam Roll + Stretch + Activate!
Below are 10 Quick Exercises to Alleviate Neck Pain.
These moves will alleviate your neck pain by loosening up tight muscles and activating the big muscles of your back. They will improve your spinal and shoulder mobility and get the correct muscles working to not only alleviate your neck pain, but also improve your posture.
And because these tips will improve your posture and get the correct muscles activated, they will also improve your strength so that you can lift more during your workouts.
Check out the 10 Tips below and start feeling better today!
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