Are you tired of feeling stuck bent forward? Try these 3 DIY steps for relief.

When you get up out of a chair, do you feel stuck bent over?  If so, you probably have tight low back and hip flexor muscles.  Most Americans think that tight muscles are “normal” and that they just need to get used to it or pop some pills to make the discomfort go away.  The good Read More

It’s never too late to start becoming more active!

❇️ Only around 25% of people >65 meet the physical activity guidelines of 30 minutes activity/day. ❇️ New research shows it is possible to quickly regain the lost health benefits by starting exercise later in life or resuming it if it’s fallen off ❇️ “becoming physically active between 40 and 60 years old led to similar reductions in Read More

Moving Your Body is Non Optional!

If you do not use it, you will lose it.  This principle applies to almost every system within the human body, but especially for your muscles, bones and joints. If you are not “loading” your muscles, joints and bones on a daily basis (i.e. moving, lifting, pulling, pressing heavy stuff), your body will conserve energy Read More

Shoveling Snow Shouldn’t Be A Pain In The Back!

Shoveling snow is not inherently dangerous.  It’s not the activity that breaks down your body — its the activity you were not prepared for that causes injury! The #1 thing you can do to prevent back, shoulder and neck injuries when clearing snow is to train your body to bend, lift, push and carry heavy Read More

My tight calves are so frustrating!

Tired of having tight calf muscles?  You’ve probably tried to stretch them, roll them on a foam roller, saw a massage therapist for deep tissue work or even had Graston Technique or cupping done on them.  Do you feel like you got anywhere?  Most people will feel some temporary relief after using these techniques and Read More

Need a stronger back? Kettlebell swings can help.

The key to a pain-free spine is to train your back to withstand higher pressures than you usually experience on a day to day basis. This way you will be prepared if you happen to lift something heavy in your garage, are on your feet longer than usual or have to push a heavy cart Read More

Silly Exercises That Don’t Work: The Sit Up

The mainstay for most fitness programs, the sit up is one of the most widely used exercises to strengthen the core.  Research over the last 10 or so years have shown that this exercise is not very effective at building core strength and is linked to increasing your risk of low back pain.  Still not Read More

Do You Run Like A Two Year Old? Advice from the Bloomingdale, IL Running Doctor

Small children seem to have built-in programming to walk and run.  Through a series of trial and error, toddlers are dashing around with perfect form without taking a class, watching a video or even reading the latest running book.  Let’s contrast that with what we would see if we had 20 random adults go for a Read More

Silly Stretches That Don’t Work: The Butterfly Stretch

Over the next few months, I am going to present a series of Silly Stretches and Silly Exercises that you will never catch me doing.  Some of them just plain old don’t work and others have a high injury risk to low benefit ratio.  For each Silly Stretch or Exercise, I’ll give you a much Read More