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Anytime Exercise #1 – Chin Tucks
Chin tucks can help stretch your neck muscles, and they also help you maintain better posture.
You can do chin tucks anytime and anywhere. They can be done sitting, standing, or laying on your back!
How it’s done:
Place a finger or two on the tip of your chin and push the chin backwards. Get your ears above your shoulder instead of ahead.
If you form a double or triple chin – you know you’ve done it correctly
Hold for 3-5 seconds , 10-20 reps
Muscles being worked on: Deep neck flexors, neck extensors
You should feel a nice stretch with this exercise.
If you have pain or numbness with this exercise – discontinue and seek further inquiry for it.
Disclaimer:
The information provided on this website is for educational and informational purposes only and is made available to you as self-help tools for your own use. It is not intended to be a substitute for professional advice, whether medical, legal, financial or otherwise. The content provided should be regarded as information NOT as a prescription. In the event that you use the information provided we assume no responsibility. You agree that we are not liable for any injury or damage caused by the information provided.
Quick Fixes – Shoulder hurting when doing overhead press
Shoulder hurting when doing overhead press
The fix ->
Keep elbow directly below the wrist by bringing them inwards
External rotation at the shoulders is not needed for this movement to occur
Disclaimer:
The information provided on this website is for educational and informational purposes only and is made available to you as self-help tools for your own use. It is not intended to be a substitute for professional advice, whether medical, legal, financial or otherwise. The content provided should be regarded as information NOT as a prescription. In the event that you use the information provided we assume no responsibility. You agree that we are not liable for any injury or damage caused by the information provided.
How Many Steps a Day? – Let’s walk
Hippocrates: “Walking is man’s best medicine!”
The health benefits of physical activity for people of all ages, fitness levels, and sociodemographic backgrounds are well-documented. The physical activity guidelines encourage everyone to move more and sit less throughout the day.
Walking, is an easy and popular form of physical activity
Taking more steps per day is associated with lower risk of all-cause mortality. The more steps you take everyday, you reduce your chances of cardiovascular events, type 2 diabetes and death from all causes.
I’m sure most of you have heard of the 10,000 steps a day goal. But is that an appropriate for you?
It all depends on your current fitness and activity levels.
Most people have cellular devices or smart watches that already track your daily steps. Having additional 1000 to 2000 steps daily can improve the benefits you receive from walking.
At the minimum aim for 7000 steps daily.
1000 steps is estimated to 10 minutes of walking. I’m sure most people can find moments to add 20 minutes of walking during their day.
If you’re at 5000 steps daily – aim for 7000 steps daily.
If you’re at 7000+ steps daily – aim for 9000 steps daily.
If you’re at 8000+ steps daily – aim for the 10,000 steps daily recommendation.
See below for diagram from one of the studies comparing steps to all cause mortality rate.
So let’s get Walking
“Walking is the only form of transportation in which a man proceeds erect – like a man – on his own legs, under his own power. There is immense satisfaction in that.” – Edward Abbey
Resources:
[1] https://www.acsm.org/blog-detail/acsm-certified-blog/2019/06/14/walking-10000-steps-a-day-physical-activity-guidelines
[2] KRAUS, WILLIAM E.1; JANZ, KATHLEEN F.2; POWELL, KENNETH E.3; CAMPBELL, WAYNE W.4; JAKICIC, JOHN M.5; TROIANO, RICHARD P.6; SPROW, KYLE6; TORRES, ANDREA7; PIERCY, KATRINA L.8; FOR THE 2018 PHYSICAL ACTIVITY GUIDELINES ADVISORY COMMITTEE* Daily Step Counts for Measuring Physical Activity Exposure and Its Relation to Health, Medicine & Science in Sports & Exercise: June 2019 – Volume 51 – Issue 6 – p 1206-1212.https://doi.org/10.1249/MSS.0000000000001932
[3]Hall, K.S., Hyde, E.T., Bassett, D.R. et al. Systematic review of the prospective association of daily step counts with risk of mortality, cardiovascular disease, and dysglycemia. Int J Behav Nutr Phys Act 17, 78 (2020). https://doi.org/10.1186/s12966-020-00978-9
[4]Saint-Maurice PF, Troiano RP, Bassett DR, et al. Association of Daily Step Count and Step Intensity With Mortality Among US Adults. JAMA. 2020;323(12):1151–1160. https://doi.org/10.1001/jama.2020.1382
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