Exercise Modifications

Top: Neck Happy
Middle & Bottom: Neck Sad & Straining

In the world of COVID-19 where many people are doing workouts from home you may not have an instructor cueing you to modify.  And even if you do as in the case of a virtual workout, having exercise modifications that you can always go to and learn for you body is helpful.  I often say one way to tell if someone is ready to move to advanced exercises is not just about strength, but about whether they know their body well enough to know when to modify and they are familiar enough with the moves that they can modify without being told.

Basic Tips for Exercise Modifications

Here are some general rules you can follow to modify a move:

  • If your back or hips hurt with legs in the air try 1 or both feet on the floor (bent)
  • If your neck hurts when doing abs, put your head down on the floor.  It doesn’t always make the move easier.  Often it makes it different hard.  You can always come back up, but working through strain is not how you make gains.  Check […]
Exercise Modifications2020-04-14T12:16:59-04:00

Pelvic Floor…what is it good for

Notice the little arch in my low back. This doesn’t have to be a big move.

I often get asked about the pelvic floor muscles. It’s not an area that everyone is comfortable talking about, but it is quite important to our health and wellness.

We all—men and women—have pelvic floor muscles. I’ve found that not all men know they have pelvic floor muscles unless they wind up with a prostate issue and they learn about them. Men should be aware of these muscles because improper tone of the pelvic floor can be linked to low back pain while proper tone can help provide sustained erections. These muscles matter.

Most women are familiar with their pelvic floor. It is very common for women to urinate a little when they sneeze, cough, or do a jumping jack because the pelvic floor isn’t firing properly, especially after having children. Again, while this is a common occurrence, it is a sign that the pelvic floor muscles are not engaging properly. Also, when women experience pelvic prolapse (something men can experience too, but less often), parts that belong inside can find their way outside. The proper tone […]

Pelvic Floor…what is it good for2020-02-07T18:12:57-05:00

Better Balance Tips

Balancing with Jimmy & Taylor on NBC CT Live

We have so many exercise options for improving balance. The key is to come up with exercises you will commit to because it takes time to see improvement in balance. You need to devote 30-50 min workouts 2-3 times per week for 12 weeks, 8 weeks for athletes. But do that and research shows you will develop better balance. Balance training is worthwhile. When you workout for balance you additionally gain strength and reduce the chance of injury.

Below are some exercise suggestions, but, ultimately, you want to make balance training a game and make it playful. Balance with a friend. Balance outside. Figure out what will make you commit to balance training for 12 weeks.

Tips for Better Balance:

To help you remember these balance tips, consider the acronym BASIC—there is a little cheat in this one (you’ll SEE what I mean).

  • Spend time BAREFOOT

This option isn’t for everyone right away. If you have a foot injury or being barefoot hurts your feet, you will need to build up over time. But if you are okay being barefoot, walk around in safe spaces. Or […]

Better Balance Tips2020-03-09T14:41:42-04:00

Shovel Saftey

It feels like we are getting off easy so far this winter. We’ve barely had to shovel since the New Year. But as a real New Englander, I just presume that means we will have to suffer before winter is out. (She said half in jest all in earnest.) Just in case, here are some tips for shovel safety:

Know the Risks for Shovel Safety

The most common shoveling injury is strained muscles and tendons (usually in the low back). That’s actually a good thing. Because when soft tissue is the problem, more often that not we can change what we are doing to reduce the risk of injury.

Slips and falls are the second leading cause of shoveling injury. So make sure you have good footwear. Consider grips you can put on your boots when it’s icy and make ensure you can balance where you are shoveling

Apparently, a surprising number of people get hit with other shovels while shoveling, so be aware of your surroundings.

Finally, heart attack is always a concern. Make sure you aren’t getting too winded. If you can’t maintain a conversation while you shovel, you might be exerting yourself too […]

Shovel Saftey2020-02-07T17:32:58-05:00

What motivates you?

What is it that motivates you to move? The answer to that question is important to answer if you want to keep moving and stick to any New Year’s Resolutions you may have set to improve your health and wellness. What motivates you?  Keep reading to find out.

What Motivates You

Research claims that health and weight loss are two motivators that encourages us to get started with a workout routine, but our health and weight are not strong enough motivators to keep us committed. That means many of our good intentions in January start to slack off mid month. One fitness App that tracks workouts indicates that most people have given up on their fitness resolutions by Jan 17th. That date has come and gone.

That’s why it is important to understand what your real, intrinsic (personal) motivator to move is…especially if you are someone who doesn’t LOVE moving. If you need to force yourself to move, knowing what motivates you is vital to helping you stay devoted to a fitness routine.

Allow for Change

What motivates us can change over time. Maybe it’s your desire to play with your kids or grandkids. Maybe you’ve always wanted to run a 5K or build up […]

What motivates you?2020-01-20T17:42:54-05:00