In today’s video post I talk about the Bird Dog Exercise.  It has become a staple in many routines and it’s a great exercise “IF” you do it right.  Below I talk about what I see when it’s done wrong and how to fix it with a simple cue.  

In today’s video post I wanted to give you a progression that I am now using with our Training Clients.  The standard dead bug is a great core exercise that I see lots of people doing.  I also see variations of the exercise but generally speaking, they all fall into the sagittal plane. 

I explained the planes of motion in a post not that long ago.  You can find that post (Planes of Motion Explained) here. So, I wanted to show you how I integrate progressions into a workout by simply adding or changing planes.   I hope you enjoy it.

 

 

In today’s video I explain how I have been able to relieve and manage pain in forearms and elbows that can be caused by simple over use.  I know I’m not the only one that has experienced this type of pain and sometimes you may not even recall what caused it.  Regardless, check out the video below and I hope it helps.

As we move further into summer we tend to put more miles on our feet than usual.  Whether it be walking, jogging, sports or just being outside more.  As a result, our feet take a beating.

We have a large facial band that runs along the bottom of our feet from the heel bone to our toes.  The more we are on our feet the more wear and tear we put on that band.  In some cases if we ignore the symptoms (pain and discomfort) it can result in a very painful condition called Plantar Fasciitis.

Before you let it get that far, I have a couple tips that should bring you some relief and keep you moving all summer long:)

 

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This particular situation is actually quite common and in my experience it is quite common this time of year (late spring and early summer).  However, most folks that suffer from this will right it off as a tight or strained muscle.  Unfortunately, doing nothing will yield similar results and the pain between their shoulder blade and their spine will persist. (NOTE: this can also occur at the joints where the ribs meet the sternum (chest bone))

In my video below I explain what a “rib out” is, where you will typically feel the pain and what movements will provoke it.  I also tell you what to do to get quick and painless relief.   

 

The overhead press is a great upper body strength exercise. Like the push-up, which will be discussed in next weeks video, the overhead press done incorrectly, can be potentially dangerous. The most common compensation mechanism while performing the overhead press, is arching the low back. This happens because you may be lacking the mobility in the upper back and shoulders to safely perform the overhead press. For more information, please refer to our mobility vs stability video series.

About the Author:  Eric Noyes BHSc (Kin), CSEP-CPT

Eric is  Kinesiology Graduate from The University of Ontario and holds his Training Certification with the Canadian Society for Exercise Physiology.  He has been training general population and sport specific clients at Body Fit since 2013 and is currently the Lead Trainer.  He can be reached at eric@bodyfit.ca for advice and consultation

Today’s post is a continuation of my introduction to Functional Movement Systems in the Video Post entitled “Build Movement Quality First”. At the end of that video I mention the Red Light System.

“Exercise Red Lighting” is essentially an injury prevention mechanism we incorporate into exercise programming. If you have issues with symmetry or cannot perform a simple movement pattern without load then it makes sense to remove exercises that involve an advanced form of that pattern from your routine. You have to keep in mind that everything is connected. So if something isn’t moving well it will influence or generate a compensatory pattern either above that joint, below that joint or both. So, until you correct the issue, you should avoid exercises that will cause problems elsewhere because of it.

In the video below I discuss Red Lighting a little more and give you an example of an exercise we would remove and why.