Grab a Tennis Ball and Go!

Hiking, biking, and playing through the summer is the best. But, between the miles on the trails and the miles in a car or plane, our lower legs can start to feel stiff. For your next adventure, pack a tennis ball and give these 3 moves a try.

Elbows Can Be a Pain

Who has a tweaky elbow? One of those twinges or aches that seem to almost go away, and then with one wrong pick-up or swing, the pain is back. For a lot of people, the position of their shoulders is the root cause of their elbow discomfort. Below is a set of 5 exercises, to be done in order and together, to help relieve minor aches or tweaks in the shoulders, elbows, and wrists. Done daily, noticeable changes will happen within 1-2 weeks. Try these out and share with your friends!

Also, check out my Online Platform for the Shoulder Strength Series that can help you incrementally build stronger shoulders fo injury mitigation.

Does Your Low Back Move?

To protect our low backs, it is important that we can generate a lot of power in our neutral spine position. But, unfortunately for us, life doesn’t always allow for us to move perfectly. That is why we need to train the low back’s capacity to move and to move while loaded.

When training this way, you are always walking the line. If you put too much load without building your body’s capacity up first, it will lead to injury. But, if we can train smart, and train our capacity and load together, then we become resilient. 🤩

Check out the 3 videos below to start moving your low back. They are in order of easiest (or lowest load) first and move to harder. Remember that when building capacity, the exercise may feel hard to do, but not due to weight like some other training you may have done. Stick with the exercise that feels challenging to do, before moving on to more load to keep your body safe.

If you are looking for full routines to help you get strong, check out the Koa Fit Online platform which includes 2 full-length routines for the low back + over 20 other videos to try. Click below to learn more.

How are your hips?

For the last few months, we have been playing with our hip mobility. A lot of our focus has been on rotation. Why? Because no other movement can be accessed or gained without it.

The hips move in 6 ways – extension (leg moves behind you), flexion (leg drives in from of you), adduction (legs squeeze together), abduction (legs move away from each other), internal rotation (thigh spirals inward), and external rotation (thigh spirals outward).

Below are a few videos that work with hip internal and external rotation. This is a great starting point for anyone looking for more freedom in their hips. Want more? Check out my full hip mobility program featured this week on the Koa Fit Online platform.