Hammer, Zottman, and Forearm Curls for Elbow Health
Elbow Health is a major concern. Let’s Improve grip strength, prevent bicep injury and strengthen muscles to fight off elbow pain. Strengthening the proper muscles is the name of the game. The elbow joint is formed where the humerus (upper arm bone) and Ulna and radius bones (forearm) come together. The Bicep Brachii is the […]
Continue Reading...Bicep Curls for Elbow Health
Bicep curls are for more than just building big biceps. When performed correctly they help to strengthen the elbow! The elbow is made up of 3 joints. It’s role is flexion (bending) and extension. The bicep muscle does the work of bending at the elbow. As you bend the bicep shortens. Turning your hand as […]
Continue Reading...Lateral Lunges and Bowlers Lunge
Side lunges are a great way to work balance and stability. Runners and walkers move in a straight forward motion and will benefit from this side to side exercise. Benefit: Glutes, Hamstrings, Quads, Abductor, and Adductors Variation 1 – Static Position Stand with feet shoulder width apart. Take a wide step out to the side. […]
Continue Reading...HIGH PROTEIN / LOW CARB CRAB CAKE
This is a Maryland Crab Cake without the breadcrumbs and all spiced up. To tame the heat use regular olive oil, less old bay, a mild mustard. I have been working on this recipe for a while with a lot of failures, but I think I finally have it. What do you think? INGREDIENTS1 Pound […]
Continue Reading...The Walking Lunge
IMPROVE everyday movements such as getting up off the ground, climbing stairs, and walking! Increase the amount of weight you squat! Everyone can benefit from this unilateral exercise.When lunging forward you have more momentum thus absorbing more force with the eccentric contraction on your forward leg. Balance posture and coordination are extremely important. This exercise […]
Continue Reading...STEP BACK LUNGE
ACL Injuries and Ankle Stability issues? Need to strengthen your glutes and hamstrings? Less quad, less knee strain, more strengthening of the stabilizer muscles (adductors/abductors), glutes and hamstrings.. This lunge allows for more body control than some of the other lunges. Benefit: Glutes, hamstrings, adductors/abductors, and core … How to doStart with your feet hip-width […]
Continue Reading...FARMER’s WALK and SUITCASE CARRY
| Farmer’s Walk |Benefit: For all – Strengthens hips and core. Good strengthening option for those with hip mobility issues. How to do:Use KettlebellsUse proper lifting technique: Bend down to pick up, drop your hips, chest highMaintain shoulder tightness (shoulders back, do not round over)Walk Forward keeping hips even while walking. Do not shift from […]
Continue Reading...SPLIT SQUAT (Stationary Lunge)
Let’s strengthen those leg muscles, core, and glutes with some stationary lunges. This lunge is the foundation of the other lunges. Benefits:Strengthen glute muscles and core which in turn help your back and posture. Helps to correct bilateral hip imbalance (one leg weaker or wobblier than the other). How To:Starting position –Stand with feet hip-width […]
Continue Reading...STEP UPS
Do you want to get out of your chair, or a car, or perhaps walk up stairs with ease when you are in your 80’s? And as a bonus strengthen your core and improve your posture? The step up is for you! |Step Up| Benefits:Strengthen glute muscles and core which in turn help your back […]
Continue Reading...POST SUPPORTED HIP FLEXION
Do you have tight hips, hamstrings, or a limitation on hip mobility? Then this exercise is for you! It is a great post leg day stretch. How to perform:Lie on the floor on your back against a post. Put one leg up onto the post. Place your butt up as close to post as possible. […]
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