Stretching
Active Warm Up
When heading into a workout are you one to just get dressed and go? If so, you could be doing a disservice to your body by not doing a proper warm up! An active warm up prior to doing a workout such as running can go a long way in reaping benefits for that run…
Thoracic Outlet Syndrome
Thoracic outlet syndrome (TOS) is a condition that involves the compression of nerves, arteries and/or veins in the lower neck and upper chest causing pain in the arm, shoulder, and/or neck. The most common TOS involve the brachial plexus or subclavian artery as they pass from the base of the neck to the armpit and…
Quadriceps: 3 stretches, 3 self-massage techniques
The Quadriceps is a large muscle group comprised of 4 muscles: Vastus Lateralis, Vastus Medialis, Vastus Intermedius and Rectus Femoris. It does knee extension and the Rectus Femoris also does hip flexion. As such, it participates largely in movements such as squats, lunges, jumps and running, and also acts as a knee stabilizer. It can become…
Serratus Anterior: Underneath and Underrated
It’s nothing new. We hear it all the time that our shoulders are ground zero for our lack of perfect posture. Our sedentary lifestyles, our fixation of strengthening only the front half of our bodies in the gym, and our adaptations to the digital age have our upper halves rounding forward at an alarming rate.…
The Calf Strain
A common sports injury that athletes such as runners, tennis players, and basketball players deal with is the calf strain. A calf strain is a tear of the muscle fibers in the back of the lower leg which consists of the Gastrocnemius and Soleus muscles. Symptoms can include a sudden sharp pain at the back…
Treadmill Turmoil; Stretching and Strengthening Exercises for the Hip Flexors and Extensors
Treadmill VS outdoor running The weather is warming up, but we’re not in the clear yet! By now, training has commenced for anyone who is planning to race this spring season. Have you had to move your workout inside over the winter months? There are many variables that come with running outside. From potholes to…
Effective stretching with PNF
Proprioceptive Neuromuscular Facilitation (PNF) stretches are a method of rapidly expanding range of motion. While originally designed for rehabilitation, they are now used by athletes and weekend warriors as well as studies show PNF stretches are one of the most effective stretching techniques if done twice a week [4]. Below is an overview of PNF…
Self-care for your soles: stretching and massaging the feet
The dog days of summer are upon us, and for many of us that means our dogs are barking. Whether it’s long training runs or just running around town in flip-flops, summer activities can be hard on our feet. Feet are important – if your body was a house, the feet would be the foundation.…
Weight-lifter’s Shoulder (Distal Clavicular Osteolysis)
Weight-lifter’s shoulder, or Distal Clavicular Osteolysis, is a painful shoulder injury that occurs when the distal end of the Clavicle beings to deteriorate. As the body attempts to heal itself, the surrounding area can become inflamed and fibrosis (scar tissue) can form. Untreated, the condition can cause degeneration of the AC joint. After reviewing the…
Full Range Of Motion (Or Are Your Joints Flexible Enough?)
Full range of motion is an integral factor in optimal performance. Studies have shown that performing exercises with full ROM is more beneficial for long term strength than performing the same exercises with a shortened ROM. Increased passive flexibility in joints has also been shown to delay the onset of arthritis, as well as reduce…