Injury Prevention

Elbows Can Be a Pain

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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?

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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.

Koa Fit Online

Neck and Shoulder Month – Week One

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This week, we are focusing on the internal rotation of the shoulders. A lot of people think they don’t want to work on internal rotation because their shoulders are rounded forward. However, it could be a lack of internal rotation that drags your shoulders, neck, and upper back forward. If you can’t move properly from the shoulder joint, everything else will have to move to compensate. Long story short, stop ignoring the shoulder capsule. Make sure it moves properly…in all directions.

Joint Health Month – Week Four

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We are finishing our lat week of Joint Health Month focused on the knees. ⁠
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A lot of the time, our exercises only focus in the knee in it’s most neutral position. In the first video, try this rotation and mobility exercise to find the full range of your knee. Explore how it moves so you can train smarter.⁠

Our knees need the hamstring. Weak hamstring = weak knees.⁠ ⁠ In the second video, try this version of a bridge to target the whole posterior chain system and start supporting those knees.⁠

Joint Health Month – Week Three

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We are focusing on the shoulder joint this week. The shoulder is a ball and socket joint which means it can move it a large variety of ways. ⁠ ⁠ The first movement allows you to explore the full range of the joint. Not only will it help create more movement in the shoulder, it will also show you the places where you could use more motion. ⁠ ⁠

Once you have created all that mobility, add some stability to the shoulder with the 2nd video. Most often, the biggest impact our shoulder’s take is when we reach out when we fall. Try this shoulder press to gain some shoulder strength and stability to keep the joint happy and prepared.

Joint Health Month – Week Two

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This week, we are focusing on the ankle. A lot of the problems that show up in our feet and our knees, are usually due to the fact that our ankles don’t move correctly. The moves below work on both dorsiflexion (toes towards the shin) and plantar flexion (toes pointed away from shin).

I threw in a bonus exercise for those of you that need some mobility laterally with your ankle movement.

Bonus Exercise!

Joint Health Month – Week One

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All month long we are going to be focusing on keeping your joints happy and healthy (and hopefully, creak-free).

This first week, we are working on the lumbar spine. Need some mobility in that area? Try this first exercise to get it moving. Need some stability? Try the second exercise to turn on those low back stabilizers and give your spine some support. Want to have a healthy back? Do both. 😜

Rotation Month – Week One

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This whole month we are going to be playing with rotation. It sounds simple , and it is, but it is no easy. Most people who experience stiffness and lack of fluidity in their movements are lacking rotational mobility. Hang out with us all month long for new videos and for some movement motivation.

We are going to start with the hips. If you have been stretching your hips, but they never seem to get looser, try some rotation. Rotating the hips could be the missing link in your mobility program.⁠

Next, let’s keep that new hip mobility by strengthening into hip external rotation. Try this little, but mighty move to help your hips stay healthy.