Push-ups

As a father of 2 kids, I don't have much time for exercise. Thus, I love efficient exercises that work multiple areas at the same time. Push-ups are such an exercise. Although traditionally thought of as a chest (pec) exercise, they also work the back, shoulders, abdominals, arms, and sometimes the legs. This video is just a small sampling of a push-up progression. There are many more variations that can be performed, but these are some of the most useful. One I forgot to include is the wide stance push up, which is performed with the hands very far apart and isolates the pecs more than other variations.

To view the video go to our website via the link below and click on the 'Exercise Videos' link on the left side of the homepage.

http://www.reliefatacr.com

Enjoy and stay active!

Kirk Iodice, DC, ART

New exercise video: lat pull-down w/ fly-out

The straight arm lat pull-down is an exercise that is a commonly employed exercise that is great for building the lats ("wing muscles"). However, the traditional standing exercise places a great deal of stress on the shoulder tendons and joints, as well as sometimes being hard on the back. This variation, done on a ball or a mobile bench, allows you to work this area in a dynamic and full range of motion while being safe on the shoulder/low back. It can actually be beneficial to improve your range of motion if you're tight here. A key part of keeping this exercise safe for the back is to engage the abdominal muscles just enough so that your ribs do not flare upwards as you reach above the head. NOTE: due to the large range of motion, you will need to use lighter weights or bands than you would for other lat exercises.

Enjoy and be active!

Kirk Iodice, DC, ART

Arnold Press

Well, it's springtime! OK, maybe not yet:( However, it's time to start thinking about warmer weather and an active spring/summer. One muscle group that both men and women often want to work on is the deltoids. This exercise is called the Arnold press and is a very effecient way to work on multiple heads of the deltoid at the same time. Enjoy and be active!

Kirk Iodice, DC, ART

Cat Camel Spine Warm-up

This exercise can better be classified as a self mobilization, meaning that you are actively loosening your tight muscles and joints. This is especially helpful this time of year due to the weather. We are very susceptible to muscle strains and tears when we're not warmed up. If you're going to be heading out to shovel snow, it's a must that you prepare your body. Otherwise, you're at higher risk of injury. If you forget to warm up, or simply don't follow my advice, you know where to find me so we can put you back together :)

New Exercise Video Posting: Shoulder and Core

Hello all! The new year often brings renewed energy about exercise or an interest in changing up your current exercise routine. Here's a great exercise for your shoulder, mid back, core, and back.

The tripod reverse fly is a great time saver since it incorporates so many different muscles (which my fellow parents will appreciate!). Note how I begin on my knees and progress out to being on the feet and 1 arm, the latter of which is very challenging and would be considered an advanced exercise.

Click the link to our website http://www.reliefatacr.com and go to the exercise video icon on the left side of the page.

Enjoy and stay active!

Kirk Iodice, DC, ART

Row Progression

This week we've posted an exercise on a "row" progression. Rows are a great way to strengthen and tone the muscles of the mid back, the forearms, and biceps. Be sure you don't feel these on your upper shoulders (the place you'd rub someone's shoulders). Also, the staggered and figure 8 variations can add variety to your current routine and can be accomplished with the rope attachment if you're using a machine versus bands.

If there is anything we can do to help you or someone you know achieve your Resolution, please let us know! Any new patients that mention this email or our blogsite are eligible for our $50 initial exam referral credit.

Hamstring Stretching

The hamstrings are the muscles on the back of your thighs. They function to bend the knee and move your thigh behind you. Feeling tight in the hamstrings is a very common complaint in populations of all activity levels. Many people try to stretch their hamstrings diligently, but to no avail. There are a couple of reasons for this. First, most people stretch their low backs as much, if not more than their hamstrings during these stretches by over flexing the back. Second, most people who feel tightness in their hamstrings during activity actually have over stretched hamstrings, but have shortened hip flexors. Thus, many people actually need to stretch their hip flexors more than their hamstrings. See our archived hip flexor and quad stretches for more info.

Note, be sure to keep the back arched by sticking your butt out as you lean forward. Try stretching once how you'd usually do it, then try this tip. You'll really feel the difference.

As always, if you or someone you know could benefit from our services, new patients who mention the website or blog qualify for our referral credit of $50 towards the initial exam.

Enjoy and until next time, stay active!

Kirk Iodice, DC, ART