Welcome to Performance Care, the blog site for Advanced Chiropractic & Rehab. We'll regularly post exercise and stretching videos. Also, please feel free to post questions/comments. We'll get back to you as soon as we can. If you'd like to be added to our newsletter letting you know when new exercises are posted, visit our website listed below. *To post a comment, click on "comments" link at the bottom of the post.

Our clinic specializes in successfully treating athletic injuries, pregnancy related pain, peripheral nerve entrapments (numbness in the extremities), jaw joint problems (TMJ), and headaches. These are also great topics for questions, in additon to those on general injuries, athletic performance enhancement, and nutritional advice.

To learn more about our clinic, please visit http://www.advancedchiropractickc.com/ .

Disclaimer: one should always consult a health professional before beginning or modifying an exercise routine. The replies posted by Dr. Iodice are meant to help readers figure out a course of action and as general advice, but it is impossible to diagnose a physical problem without a proper examination.

Monday, February 9, 2015

Sample Kettlebell Routine

Kettlebell training is a remarkably effective way of improving strength, endurance, flexibility, as well as decreasing risk of injuries from other sports (when performed correctly).  Below I have provided a sample beginners routine.  I hope you find it helpful.

Warm up:
light jog or run in place 1-2 min.

dynamic stretching routine, click here for example

Turkish get up: 5 reps/side (don't EVER rush these, and be sure to use perfect form)

swings - 20 reps

repeat circuit 3 times

clean - 20 reps/side

high pull - 20 reps/side

repeat circuit 3 times

active cool down 3-5 min

brief, light stretching (static or dynamic) 2-5 min

I know it doesn't sound like much, but believe me when I say that you're in for a surprise on how much exertion it takes to get this done.  

I hope you enjoy this!

Stay Healthy,

Kirk Iodice, DC, ART
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