If you’ve been having some stiffness or pain in your knee recently and you’ve noticed that your kneecap isn’t moving like it otherwise should be, it may not be a coincidence. A kneecap (anatomically referred to as the patella) that doesn’t move as freely as it should can wreak havoc on the entire knee itself. Thankfully a stiff kneecap can …
Learning & Memorizing Nerve Innervations for Muscles: A Free Resource
*To get the FREE nerve innervations cheat sheet, you can download the PDF file at the bottom of this page* If you’re looking for a handy little “cheat sheet” that can help you remember the nerve innervations for the main muscles of the body, then hopefully this one can help! This one-page sheet breaks down major muscles of the abdomen, …
How to Strengthen Your Ankles While Sitting Down (Easy to do)
The three exercises in this article will show you how to strengthen your ankles through its primary movements (dorsiflexion, plantarflexion, inversion and eversion) while sitting down. They are simple, effective and can be great for early-stage ankle rehab (injury recovery) or general strengthening and mobility purposes. Strengthening your ankles while sitting down (such as at a desk) involves: Using a …
Nine Ways to Make Lunges WAY Harder Without Adding ANY Weight
Making lunges harder without adding any weight is actually a pretty straightforward process if you know how to make a few tweaks and changes to the standard movement. If you need some seriously effective ways to light up your legs to a greater extent (without adding extra weight) when it comes to performing lunges, this article is for you. Making …
Why Russian Twists are Hurting Your Back (and What to do About it)
The Russian twist is an exercise that has been around for a relatively long time. As a result, it has gained a divisive reputation as to whether or not its core-strengthening benefits outweigh the risks of irritating the spine. While no single exercise will ever be appropriate for every individual, there are several reasons to stay away from this exercise, …
Good or bad: Squatting and the Pelvic Floor (A Specialist’s Insight)
Whether you’re squatting in a workout or simply squatting to pick something up off the floor, plenty of women (and men) wonder if this movement is inherently bad for their pelvic floor muscles. By the time you’re done reading this article, you’ll have your answer along with a solid understanding of the relationship between squatting movements and the pelvic floor …
Here’s How Often to do Pelvic Floor Exercises (A Specialist Explains)
When it comes to pelvic floor exercises, many individuals (gals and guys) wonder how often they should be performed. And while it can be different for everyone, there are thankfully some universal principles that just about everyone can follow. And if you get these parameters right, you’ll likely get your pelvic floor health sorted out as quickly and effectively as …
For the Guys: Here’s How to Relax Your Tight Pelvic Floor Muscles
The pelvic floor — everyone has one, regardless of whether or not you’re a gal or a guy. And while there is a lot of great pelvic floor information out there for the gals, there’s an unfortunate lack of information for us guys. But, fear not! This article has got you covered if you’re a guy who needs instructions on …
The BEST BFR Leg Exercises for Size and Strength (Backed by Science)
There are plenty of exercises to choose from when selecting the best blood flow restriction exercises for getting bigger and stronger legs. However, for movements that maximize overall leg size and strength, there are a few tried-and-true exercises that are incredibly effective. You will learn why within this article. The best leg exercises for BFR training maximize time under tension …
Strengthening Your Infraspinatus With A Dumbbell (3 Proven Exercises)
Rotator cuff injuries (such as partial tears, tendinopathies, etc.) are the third most common cause of musculoskeletal disability in humans. They can range from being a mild nuisance to an extremely painful and debilitating shoulder condition. Thankfully, resistance training has been shown to have excellent outcomes for many of these rotator cuff issues when done correctly. If you’re specifically trying …