Improve Spine Health to Boost Performance

Improve Spine Health to Boost Performance

Flexibility And Mobility, Life, Neck & Back Health, Sports Medicine for Women, Training Tips for Women, Women's Health
Maintaining spinal integrity during exercise is paramount, but keeping your spine safe goes beyond the simple directive of maintaining good posture when performing big or heavy movements. It also expands into programming, workout timing and more. Here’s how to keep your spine safe and healthy from top to bottom and improve your results in the process.Cervical SpineWithout your cervical spine, you’d lose your head — literally. This area consists of seven vertebrae originating at the bottom of your skull and running down your neck to shoulder/clavicle height. It works to support your head, move your spine and protect your spinal cord.Thanks for watching!Visit WebsiteA common instruction when lifting is to maintain a neutral spine, but a lot of people neglect to include the cervical spine in that directive. No matter…
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5 Must-Try Stretches for Women

5 Must-Try Stretches for Women

Flexibility And Mobility, Sports Medicine for Women, Stretching Workouts for Women, Training Tips for Women, Workouts For Women
How many of you out there skip your warm-up? Now that everyone in North America has raised their hands, let’s talk time-turkey: This stretch hits almost every muscle in your body and takes less than five minutes to execute. It also combines dynamic and static elements, challenging your central nervous system, increasing your range of motion, and lengthening and strengthening your muscles simultaneously.Do these five positions in order, holding each for three to five seconds when using as a warm-up or for five to 10 seconds when using as a cool-down or for mobility training. Move smoothly between positions, and perform the entire sequence three to five times per side. Breathe deeply throughout, and each time you repeat the sequence, try to stretch a little farther.Thanks for watching!Visit WebsitePart 1:…
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5 Essential Ankle Stretches – Oxygen Magazine

5 Essential Ankle Stretches – Oxygen Magazine

Flexibility And Mobility, Sports Medicine for Women, Training Tips for Women
When I started lifting weights, I entered the gym as a 16-year ballet dancer with plenty of plantar flexion (pointed toes) and zero dorsiflexion (flexing ability). While this was great for executing pirouettes, it was problematic when it came to squatting.While most people consider hip and hamstring mobility to be paramount for proper squatting and deadlift mechanics, if you lack ankle mobility, it foreshortens your depth potential and causes forward torso lean, which places unnecessary load on the lower back and increases the effort required to lift. Strength becomes stalled and can even decrease over time if ankle mobility is not addressed.Thanks for watching!Visit WebsiteThese five exercises are designed to improve overall ankle mobility, and they are broken up into preworkout and postworkout moves: Preworkout, you’re aiming to mobilize the…
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