Try our balance challenge and see where you stand (pun intended). Try each move (1 added each week). If you can do it, move to the next. If not, keep working at it daily until you have it, then progress to the next challenge.
How’s your balance? When it comes to our balance, we need to use it or lose it. Sometimes, it slips away without us even noticing. Keep your balance in check with the videos below.
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.
Our activities can put some strain on our knees. At the end of a long hike, or maybe it was a bike ride, or maybe after working in the garden our knees can feel achy and sore. Grab a foam roller and try these 3 exercises to help bring some relief to your knees.
Do your knees need more love? There are 3 routines on the Koa Fit Online Platform for knee health and strength. Check them out here.
Try this introduction to hip internal and external rotation PAILs/RAILs. The goal of these exercises is to create more space in the hip capsule. More space = greater capacity of movement.
This week, we are looking at hip rotation. Try this hip internal rotation exercise to gain more mobility through the hip capsule. Then, follow it up with the cross-over step-up to strengthen that new mobility.
Let’s get moving…better. During this first week of mobility, we are working on our ankles and shoulders. Check out the videos below, give them a try, and let us know what you think.
For our last week, we have 3 new videos for you. Get your hips moving and give your low back and knees a break.
We are working on our hip external rotation this week. If you are stiff in the hip when trying to cross an ankle over the knee (say to tie a shoelace), these are for you. Work on the end-range of motion and strength these muscles for better stability when walking and to help relieve low-back tension.
This week, we are working on our hip rotation and our glute strength. Put these two exercise together for a great lower body warm-up before heading out on your hike, bike ride, or run.