Lifelong Vitality

Exercise is preventative medicine. Along with good nutrition and sleep, it is one of the best things you can do to stay hale and vibrant. Regular exercise lowers the risk of Alzheimer’s disease, diabetes, stroke, heart disease, and many cancers. It also improves mood, sleep, and preserves bone mass while reducing chronic pain. And, just as important as all of those benefits, it fights functional decline that turns everyday tasks into struggles. Use It or Lose It We all experience physical changes as we age. But, in the truest sense of “use it or lose it,” mobility, balance, strength and […]

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Shoulder Press

The Shoulder Press is a vertical upper body pushing movement that compliments horizontal pushing exercises like chest presses and push ups. Is strengthens shoulder and arm muscles, and the core muscles provide support when it’s done standing or kneeling. Shoulder presses build shoulder strength very effectively, but can cause problems in painful or tight shoulders. If you have shoulder pain, avoid pressing overhead until you’re cleared by your doctor or physical therapist. If your shoulders, neck and upper back are tight but pain free, work on improving your mobility so you can perform this move safely. Talk to one of […]

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Turn and Tilt for Better Shoulder Mobility

Tightness in the upper back tends to create a lot of  problems. Turning the shoulders to hit a golf ball, a tennis shot, or even just to look behind the car when backing out of a spot becomes difficult to do. Shoulders and neck are jeopardized too because they work in synergy with the upper back during a variety of movements. The Turn and Tilt is one of my go-to exercises to improve upper back mobility and function. Setup Sit with your hips and knees at about 90 degrees and a foam roller between your knees and feet. If you […]

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Lateral Squats

Lateral Squats work many of the same muscles as a Split Squat or a Lunge, but in a lateral motion rather than straight forward. It’s a solid lower body pushing exercise you can mix into your program for a different challenge. Setup Take a wide stance with one foot slightly forward of the other. I like to line up the arch of my front foot with the toes of my back foot to make sure I always get into the same position. Execution Sit down and back into the side of the front foot. You should aim to get your […]

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Kettlebell Stiff Legged Deadlifts

The Deadlift is a major lower body exercise that falls into the pulling movement category. It works just about all the muscles on the back of the body, but especially around the hips. Traditional Deadlifts with a barbell pulled from the floor can be challenging because good form is difficult to learn and maintain. A nice alternative is the Stiff Legged Deadlift. It tends to be easier to learn and still works the same muscles. Using a kettlebell also makes the exercise easier to do because it eliminates having to hold a barbell or dumbbells in front of the thighs. […]

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