Try This: Exercise for Grip, Core, and Shoulder Strengthening

Image may contain: one or more people, people standing and indoorSeveral years ago, a study came out that found that those who had higher grip strength were less likely to die from cardiovascular disease. Research has also shown that weaker grip strength is correlated with a higher risk of falls in older adults.


Grip strength does not exist in a vacuum. We can infer from the results of these studies that higher grip strength is correlated with overall physical fitness. Those who are physically fit are less likely to experience heart disease and also less likely to fall. The goal then is to find activities that involve whole body movement.

Hanging is essential to developing strong shoulder joints, and by proxy improve grip strength. Most of our shoulder joints don’t have the proper range and strength for overhead hanging, so lateral hanging from a doorway is a great place to start (and most everyone can find access to a doorway).

Lateral hanging allows more control in beginning to explore activating your core while improving shoulder...

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Alignment 101: Foot Alignment Points

Happy, healthy feet are the key to healthy movement. As we have said before, the feet are the foundation of your body. Just like you wouldn’t want a foundation of a house that is not aligned well or strong, you wouldn’t want the same from the foundation of your body. Again, when it comes to alignment we want to stress that the ultimate goal is not perfectionThe goal is to recognize that how you move plays a huge role in how your body functions. If you are wanting to change your function, spend time exploring your current movement patterns using alignment points to work toward making changes.

Standing with your feet at the correct width apart will allows you to access muscles of your hips that optimize your walking, stabilize your core, and help you keep your balance. Maintaining correct foot alignment requires mobility of the joints and strength of the muscles of your feet. The more mobile your foot and ankle, the better they absorb reaction force of walking...

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Movement Tips to Avoid Back Pain During Pregnancy

More than two-thirds of pregnant women report low back pain and up to one-fifth report pelvic pain during pregnancy. Reports of pain tend to increase later in pregnancy and interfere with daily activities, sleep, and work (3). About 20% of women who experience low back or pelvic pain during pregnancy report persistent pain for up to 3 years following pregnancy (2).

Chronic pain is complicated and much research has revolved around the term “pain catastrophizing”. Catastrophizing is a process of becoming fixated on pain, magnifying the effects of it, feeling helpless, and expecting negative outcomes associated with pain. Research shows that those who catastrophize are more likely to develop persistent chronic pain and disability. Women who demonstrated pain catastrophizing during their pregnancy were found to be less likely to have been active throughout their pregnancy and more likely to develop persistent pain after (2).

The recommendation of daily physical activity...

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High Heels and Your Health

For every 1 degree of heel your shoe has, 1 degree of spine, hip, and knee joint reaction is required to compensate…. meaning for every 1 inch of heel your shoe has, it caused 20 degrees of change throughout the joints of the lower extremities and spine! Think even a modest heel is not a detriment to your health? Think again.

Our footwear choices can be a detriment to our joint, bone, and muscle health. The amount of joint reaction caused by wearing heels can be contributing to knee and hip osteoarthritis, lumbar disc compression, and even pelvic floor dysfunction (new moms please avoid heels!). Improper footwear choices are also a common culprit of falls in older adults.

One of the highest impact steps you can take toward improving your health is changing your footwear. The purpose of a shoe is simply to protect our skin from the environment. The shoe should still allow your feet to experience as much natural movement as possible.

Start by looking for shoes that are flat,...

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Thoughts on Floor Sitting

One of our favorite questions to ask new clients is, “When is the last time you sat on the floor ON PURPOSE?”

If you are not getting yourself on and off the floor on a daily basis, you are missing out on a huge opportunity to maintain your strength and range of motion as you age. Getting yourself safely onto the floor takes your knees and hips through a greater range of motion than sitting in a chair. 

Beyond the act of getting on and off the floor, sitting on the floor as opposed to in a chair has strengthening benefits as well. Floor sitting forces the use of the muscles of your trunk to support you. You are much more likely to keep moving and changing positions while sitting on the floor as well. The possibilities are endless when you are not restricted by a chair.

Not only is floor sitting essential for aging adults, but NEW MOMS I am looking at you! As soon as you are able, start getting on and off the floor with baby. This is a great opportunity to start to...

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