By listening to your body and responding appropriately during exercise, you can optimize your workouts, reduce the risk of injury, and promote overall health and well-being. Your body will send signals like fatigue, tightness, discomfort, or pain during exercise when it has hit some limitations. An increased and uncomfortable heart rate or breathing rate usually means your body is working too hard and you need to take a break for a moment. These responses do not always mean it is time to end your workout, but it does mean you should be paying attention to your movements, your mind, and your body. Remember, the “go big or go home” mentality does not always lead to success and can end up causing injury or movement compensation. By cultivating a deeper connection with your body and learning to listen to its signals, you can enhance the effectiveness and safety of your workouts while promoting overall health and wellness.

Ankle mobility plays a crucial role in functional movement, athletic performance, and injury prevention. It is pivotal in routine activities like walking, running, jumping, squatting, and even simply standing. In functional movement, good ankle mobility allows for proper biomechanics and reduces the risk of compensation. This compensation can easily lead to injury not only in the ankle, but in the knee and hip as well. No matter your level of athletics, improved ankle mobility can increase your agility, speed, and power output. A greater range of motion allows for an increase in force generation and better overall efficiency in movement. This ankle mobility will facilitate proper technique in large muscle movements like squats and lunges, increasing your overall strength! Dynamic movements and changes in direction will most definitely cause injury without good ankle mobility. With proper mobility, the joint can absorb forces efficiently and distribute the stress equally throughout the lower body. This will all help to prevent overuse injuries in other parts of the body, along with strains and sprains. Check out our exercises and make sure that ankle mobility isn’t a risk for you!

✨️ Save This Shoulder Warm up! ✨️ Shoulder Stability vs. Mobility Do you know the difference between shoulder stability and mobility? Does your shoulder feel “loose” in certain positions? Do you avoid overhead movement due to your shoulder feeling “locked”? Keep reading and learn the differences and importance of both! - Shoulder stability refers to the ability of the scapula to maintain its proper position and alignment during shoulder movements. It involves the coordination of muscles surrounding the scapula to provide support and control to the shoulder joint. Without adequate stability, the shoulder joint may become susceptible to injuries and dysfunction. - Shoulder mobility refers to the ability of the scapula to move through its full range of motion. Proper mobility allows the scapula to glide smoothly along the rib cage, facilitating optimal shoulder movement. Adequate mobility is essential for activities that require reaching, lifting, and rotating the arms overhead. Try out this sequence of exercises to increase both your stability and mobility through the scapula and posterior shoulder!

The key to a successful fitness program is making sure it is sustainable! 1. Strength train 3 days per week. 1 day for lower body, 1 day for upper body, 1 day for full body. 2. Walking is as just as effective on long-term health benefits as running. Walking is the most underrated activity in terms of longetivity. Aim for a minimum of 7500 steps per day. 3. Don't go more than 2 days without some form of structured exercise. The effects of Cardiovascular exercise lasts 12-24 hours. The effects of strength training lasts 36-48 hours. At the 72 hour mark, we lose the effects of our previous exercise sessions and essentially have to start the benefits over. Need help staying consistent with your fitness program? Let us know how we can help!"

Are you unable to maintain upright posture when standing on one leg? Do you collapse to one side? Sounds like you need to strengthen those obliques! The obliques are essential for trunk stability, mobility, and functional movement patterns. They assist with rotation of the trunk, lateral movement of the spine, and postural support - especially preventing the body from collapsing during single leg movements. Incorporating exercises that target the obliques can help strengthen and tone these muscles, contributing to improved posture, core strength, and overall athletic performance. Try these exercise progressions and see how you can improve!

"Do squats like this," they said. "They are easy and are good for your legs," they said. The truth about squats is that they are crucial for functioning in daily life and for maintaining independance. The myth about squats is that there is no one single proper form, and your squat form will vary based on these 4 factors: 1. Knee Joint Strength and Range of motion. If squats hurt your knees, take depth off of your squat by squatting at a bench or chair. Once your legs get stronger, your knee joints will be able to load deeper. 2. Hip Mobility. If squats hurt or compress your hips, try taking a wider stance and turn your toes out slightly. If adjusting your leg width and foot direction makes squats feel more comfortable, roll with it! 3. Spinal Mobility. If you find yourself collapsing your trunk forward while squatting, this is the modification for you. Adding resistance to your lower back acts as extra support for the spine and helps keep a strong posture. Once your core gets stronger, your squat postrue will improve. 4. Heels Elevated Squat. If you feel stuck in your squat position without pain at the knees or hips, this modification is for you. Elevating the heels provides more range through the ankle joint, allowing you to squat deeper. Even if you don't have trouble with your squats, adding in different squat modifications to your fitness program is a great way to prevent injury!

The one positive aspect of injury is that it teaches us about our body. Once you have overcome an injury, you must make changes to your movement patterns if you want to prevent future injury. How do you know if your current fitness program is helping you or holding you back? 🤔 1. Your workouts should not be painful. Let go of the "no pain, no gain" mentality. 2. Your body feels better after a workout than it did before the workout. Make sure your exercises are building you up, not breaking you down. 3. You feel the results of your workouts moving you towards your fitness goals. It's not about moving the numbers on the scale, its about improving your mood and energy, walking further and standing taller.

✔️Posture Check✔️ We all know that we spend too much time on our devices, and that is not going to change. The harsh reality is that every day in this slumped computer position is causing detrimental changes to the thoracic curve of our spine. The one thing we can change is how we treat our bodies after long days behind the screen. These 3 posture stretches are designed to be done at the desk! No equipment needed, so no excuses! Give these thoracic stretches a try - your posture will thank you!

The standing quad stretch - does it work for you? 🤔 If you find stretching the quads to be challenging, we have the solution. These 3 stretches target ALL 3 components of the Quad without straining the knee joint and the lower back. Try these stretches in any place that has a chair - ✔️ Your desk as an afternoon stretch. ✔️ Your car after a long drive. ✔️ A park bench after an outdoor run. Grab your chair and let us know how those quads feel!

Fitness plays a crucial role in nurturing the body-mind connection by promoting physical health, emotional well-being, and cognitive function By incorporating regular exercise into one's routine and embracing activities that foster mindfulness and self-awareness, individuals can cultivate a deeper connection between their physical and mental experiences, leading to greater overall wellness #postrehab #postrehabtraining #sustainablerecovery #rehabstrengthtrainig #fitness #movementismedicine #motivation #connection

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