Mar
08
2012

Back Pain Relief

to help with your low back pain
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Written by Keith Molloy in: Uncategorized | Tags: , , ,
Feb
10
2012
Feb
02
2012

Massage Stick/ Foam Roller Soft Tissue Work

check out this video on how to introduce soft tissue work, to help relieve your joint pain
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Jul
25
2011

Core/ Aerobic “Alligator” Walk

In this video you will see David performing a great core building, upper body strength producing exercise….and he does a great job at the technique of keeping his hips straight & shoulders over his hands.

This is an advanced exercise for working your core (trunk muscles), and will also create a high heart rate response (when you incorporate many muscles used in an exercise, there is great demand for oxygenated blood to all muscles…therefore creating a more aerobic response & burning more calories). This also can be considered an upper body pushing exercise, because of the load placed on the …


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Jul
08
2011

Power Plate Bulgarian Split Squat w/ Med Ball

The Power Plate is a wonderful exercise tool. It provides; muscle contraction, circulation, bone density & nervous system activation. Check out- www.powerplate.com

Bulgarian Split Squats are a challenging exercise, that helps with; balance, hip flexor stretching (important for those that spend a lot of time sitting), leg & glute strength, trunk activation, & shoulder mobility…in other words, a lot of great stuff!

If you don’t have access to a Power Plate, or other Whole Body Vibration (WBV) machine, just elevate your back foot on a step, box, or bench.

Give it a try!

live right, Keith…


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Jul
08
2011

Shoulder Mobility Work- Face Pulls

Many people suffer from neck pain. Quite often this is due to tight shoulders and poor posture. This video shows Sue performing an exercise called Face Pulls.

This exercise strengthens the rotator cuff muscles of the shoulder, and works on scapular retraction (shoulder blades squeeze). Most people are in head & shoulder forward posture due to lots of reading, computer work & driving. This exercise will help improve your posture & lessen pain.

Give it a try!

live right, Keith…


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Jun
15
2011

Med Ball Work

In this video you will see Bob & Rob performing 2 med ball exercises; wall rotational throws, & vertical granny tosses. Med balls are a great workout tool, that can be used for power, strength, aerobic/ anaerobic conditioning & core work.

The wall rotational throws are great for core & aerobic response, and are also sports specific to the baseball/ tennis & golf swing. The vertical granny tosses are a power squat move. You throw the ball in the air, let it bounce, catch it on the way down & let it load you into the next squat throw.

As …


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Apr
27
2011

Flexibility (Mobility Exercises)

Many people suffer from what I like to call “I slept wrong syndrome”.  If when you went to bed you didn’t have any pain, and when you woke up you did…you’re mobility joints (ankles, hips, thoracic spine or mid back, & shoulders) probably tightened up.  The pain in your neck or low back will get better by loosening up the mobility joint that got tight.  You see, the tight mobility joints cause difficulty for the stability joints above or below them (knees, lumbar spine or low back, & neck).

So check out this short video.  Peter performs 4 mobility exercises, …


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Apr
27
2011

Movement Preparation (Dynamic Warmup)

Most people mistakenly believe that reaching for their toes is a good way to get ready for exercise.  Actually, it’s a great way to get the muscles to relax, AFTER a workout.

Check out this short video.  Peter is performing a couple of dynamic warm up exercises to get ready for the workout to follow.  We first started with some mobility exercises.  These are more gentle stretches that help keep the mobile joints…well, mobile.  When the mobility joints (ankles, hips, thoracic or mid back & shoulders) stay mobile, they keep the stability joints (knees, lumbar or low back, & neck) …


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Feb
16
2011

Functional Training Circuit

In this short video you will see Peter performing a challenging, functional circuit.  The three exercises are; bent kettlebell rows, resistance band squat jumps, & a :30 sprint on the Versa Climber.

Take a look at Peter’s technique on the bent row, it’s very good- flat back, head neutral, elbow high.  The resistance band squat jumps are great for activating Type IIB muscle fibers, which are the first to atrophy, or suffer from fibrosis (they become non contractile).  The Versa Climber is a great aerobic/ anaerobic interval tool.  It’s challenging because it’s vertical, it uses all four limbs, and the …


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