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 …
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 …
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, …
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 …
Reverse Nordics and Knee Health: What You MUST Understand
The reverse Nordic curl (often shortened to “reverse Nordics”) is an exercise making its way up the ranks in popularity within the fitness community these days. As many people begin to incorporate this deceptively challenging movement into their training, they often wonder if it is generally bad for the knees. While there can be a decent bit to unpack with …
Why You Have Reverse Nordic Knee Pain (And How to Fix it)
The reverse Nordic curl is a beautiful exercise in terms of its overall simplicity to perform, along with the benefits it can provide. When performed and progressed appropriately, it serves as an outstanding way to strengthen the quadriceps muscles while simultaneously enhancing muscle and tendon mobility. But if you’re having knee pain when performing this exercise, you’ll be hard-pressed to …
Compelling Reasons: Why Buying The Iron Neck Is Worth Your Money
Plenty of people online, be it those with healthy or injured necks, wonder if the Iron Neck is a worthwhile investment. And this is a justifiable question to have; money is precious, and no one wants to spend hard-earned cash on anything that is a gimmick or doesn’t promise what’s advertised. While no single product is suitable for everyone, the …
Why Your Neck Hurts from Riding Your Motorcycle (and how to Fix it)
As of lately, I’ve been having a lot of success with rehabilitating the necks of the patients whom I treat within the clinic. My latest success is from a patient experiencing debilitating neck pain after riding their motorcycle, preventing them from riding altogether. They’re now riding multiple times per week with minimal discomfort (and they keep getting better)! As a …
How to Prevent a Groin Pull (Complete Step by Step Guide with Photos)
A pulled groin (also known as an adductor strain) is one of the most frustrating types of pulled muscles one can experience, mainly since it can prevent an individual from doing almost all forms of physical activity that involve using the lower body. It’s much easier to improve groin mobility before an injury rather than afterwards, so if you’re trying …
Recovering from a Groin Injury: Here’s How to Come Back Stronger
Groin injuries are not uncommon, and they can be stubbornly annoying for a variety of reasons. Depending on the severity of the groin pull, they can clear up quite nicely within a week or two or take a few months to really feel like progress is being made. Nonetheless, optimizing the rate and extent of your recovery should be at …