This week, we are working on rotations in our neck to help maintain and increase our rotational ability in our neck (think looking behind you before back up the car). We are also going to work on the rotation in our shoulders with this banded external rotation exercise.
Koa Fit Studio
Neck and Shoulder Month – Week Two
This week, we are working on keeping those shoulders DOWN. Cold and stress can keep those shoulders up by the ears. Try these two moves to help bring them back down where they belong.
Neck and Shoulder Month – Week One
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
We are finishing our lat week of Joint Health Month focused on the knees.
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 Two
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
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. 😜
Ski and Snowboard Month – Week Five
This week, we are all about the rotation. From the shoulder to the spine.
This spinal twist is perfect after any activity, not just skiing or snowboarding. It gives your spine a gentle twist while opening up the chest and hips. Plus, if feels amazing.
The shoulder exercise below, rounds out our shoulder strength for things like poling, falling, and pushing ourselves back up again.
Ski and Snowboard Month – Week Four
We are moving away from the hips this week and out to our extremities.
After spending all day in our boots, our ankles can become lockdown and stiff. Try this first video to gain some range of motion in the ankle joint.
And it is not just our legs the need attention. Our upper body needs to be strong to help us with everything from poling to getting back up after we fall. Try the videos below (bonus video from Gerry) to get those arms and shoulders ready.
What We Do At My Studio
Hi everyone! Just wanted to leave this short video right here so you can all get a little glimpse into what we do at my studio, Koa Fit. Enjoy!
New Strong Balance Class 2.0 Video Now Available Online
BUY NOW
This newest version of Strong Balance Class adds new exercises to challenge your core muscles and improve your posture in an express format. Lengthen your spine, strengthen your core, improve your balance, open your hips, and get a whole body workout that leaves you standing taller and feeling stronger. Class includes mobility and stretching exercises combined with functional and dynamic strength moves to increase coordination, agility, and overall power. Specific exercises are used to correct common postural deficiencies to help relieve pain or stiffness in the neck, back, and knees. The class is designed to strengthen you in ways that decrease stress on the joints and the spine, and we use a smart work-to-rest ratio to keep inflammation within your body to a minimum. The Strong Balance Class creates balance and symmetry in your body, instead of just pushing you through a hard workout. Our class helps decrease your chance of injury and sickness, establishes long lasting lifestyle changes, and promotes a functionally strong body.
Brenna Backe 