Stretch with the Stability Ball
Super All-round Stretching with the stability ball (swiss ball, yoga ball or fitness ball)
These relaxing stretches use a stability ball to target all the muscles of the body with unique and sometimes challenging exercises. Open up your hips, chest, and back while building balance and stability with these relaxing moves.
After your workout or when your muscles are warm, perform each exercise as shown for at least 1 rep, holding each stretch for 15-30 seconds.
For more flexibility benefits, do this workout 3 times a week, performing each exercise 2-3 times.
Relax into each stretch and avoid bouncing or straining.
Skip any exercises that cause pain or discomfort
Shoulder pain and popping are one of the most common causes of missed workouts.
Shoulder injuries are incredibly popular among gym goers, but not surprising when you consider the amount of mobility the shoulder joint has and the many ways we abuse that in our training.
In this video, I’m going to show you a quick fix for shoulder pain and the popping, cracking, etc that goes along with it.
Start training hard and stop letting your bad shoulders get in the way of your progress in the gym.
For more info on how to prevent injury visit: www.mikejonestoday.com
Michael Jones, PTA, WHE
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If you love this video. You’re going to love this one:
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Got Poor Posture? Do These Exercises
Got Poor Posture? Do these exercises…
How important is correct posture for overall health? Although it may not get as much fanfare as eating right and exercising, a straight spine is essential to lifelong wellness.
Try these exercises to correct posture and become more confident in your movement.
**Back Extension: When you’re learning how to improve posture, it’s necessary to strengthen your back with this exercise. Lie face down, extending arms straight above your head. Keeping your head in line with your spine, gently lift your shoulders as far off the floor as possible, then return to the starting position.
This is one of the best posture exercises, and it’s easy to do anywhere. In fact, it’s practically designed to be performed during a long day at work.
**Seated Twist: From a seated position, exhale and use the right arm of your chair to twist to the right. Your abdomen and chest will be facing the right arm of your chair. Hold this position for a few breaths before returning to the starting position and repeating on the other side. This exercise can be performed throughout the day.
**Kneeling Stretch: Tight muscles are sometimes the result of poor posture. Couple bad posture with a sedentary lifestyle, and you’ve got a recipe for back pain and worsening posture as you age. The kneeling stretch combats tightness in a number of important muscle groups. Do it regularly, and you’ll find it much easier to sit and stand with a straight spine.To begin, lunge with one leg forward while the knee of the other leg rests on a padded mat.
Place your hands on your lunging knee. Gently push the hips forward to feel a stretch in the iliopsoas muscle, an important connection between the hip and spine. The more flexible your iliopsoas muscle is, the freer you are to keep your spine straight.
To begin, lunge with one leg forward while the knee of the other leg rests on a padded mat. Place your hands on your lunging knee. Gently push the hips forward to feel a stretch in the iliopsoas muscle, an important connection between the hip and spine. The more flexible your iliopsoas muscle is, the freer you are to keep your spine straight.
Use any or all of these exercises on a regular basis to fix posture problems and improve your health and fitness.
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If you use a foam roller only to rehab injured muscles, you’re not getting the most out of it. A roller—which looks like a firm log—can be a valuable part of a healthy runner’s warmup and cooldown routine, says Michael Clark, Ph.D., a physical therapist and CEO of the National Academy of Sports Medicine. Rolling improves circulation, which gets the body ready for a workout and helps it recover afterward. And because rolling breaks down knots that limit the range of motion, it preps muscles for stretching. Try these routines, moving slowly and stopping and holding on tender spots.
Put the roller under a calf. Rest your other foot on the floor. Roll from the ankle to below the knee. Rotate the leg in, then out. Stack ankles to add pressure.
Lie on your side with the roller near your hip, rest your other leg’s foot on the floor. Move along your outer thigh. Increase pressure by stacking your legs
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When you decide to improve your health, your first step doesn’t have to be pounding the pavement on a grueling, long-distance run. If you join a gym, regular rowing workouts are an ideal way to work toward maximum physical fitness. Using a rowing machine can help to build and tone your muscles, strengthen your cardiovascular function and increase your stamina. Rowing machines are particularly effective for older fitness enthusiasts because they place no strain on your back and joints.
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Tricep Overhead Extension
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Curls pull your shoulders forward and bend your elbow out. If your biceps are stronger than your triceps – which is the larger, stronger, and more important muscle – it will make your arms look shorter and your pecs droopy, and give you “gorilla posture.” If you are already training your lats or rhomboids, you’ll work your biceps plenty.
So skip the arm pumps in the mirror and pay more attention to your triceps. Improve your posture and become more confident in everything you do!
Ready to stretch those morning aches and pains away? Try this simple routine first thing in the morning to help increase your range of motion and improve your posture.
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