Movement of the Month

2 Exercises for your Low Back

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To keep our low backs happy and safe, it is important for us to learn how to stabilize them when we lift, push, and load them. Just as important though, is to learn how to move the lumbar spine in bending and extending, twisting and side-bending. Our lives are not lived in neutral spine, and in order to keep our spines prepared for our active lives, we need to train outside neutral as well.

These 2 exercises will help you discover how much you move (or don’t move) in your lumber spine, which motions are easier and which are harder, all while strengthening those deep core muscles that we need to keep the spine safe.

Weekend Recovery

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After a weekend of playing, our bodies can wake up Monday morning a little stiff and tired. That doesn’t mean we don’t move. It means we give our bodies a little motion to help them recover stronger and feel better. Try these 4 mobility exercises to help keep you moving well.

Grab a Tennis Ball and Go!

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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

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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.

How are your hips?

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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.

May Mobility – Week Four

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This week, we are using a box (you can also use a chair) to assist us in some full-body stretches. Adding the box can help you focus on a deeper stretch in the body while giving you a more comfortable position to hold the stretch. Try these 2 out!