What does your core and abs want to say to you today? (set a timer and write for 5 minutes, then share!) Here’s what mine told me today.
Treat Yourself to a Forearm and Hand Massage
Massage your own forearms, hands and wrists along with me to increase blood flow, relax your muscles - and your entire being. Plus, learn the names of various landmarks and muscles. I'll guide you through my favorite self-massage techniques to use for relaxation before bed or any time of day when you need to reduce stress and care for your body.
Locating the Extensors of the Wrist and Fingers
Identify these four muscles on yourself to connect with your body and movement. These muscles extend the wrist (carpi) and one extends the fingers (digi). They help you open doors, type on a keyboard, hold your smartphone, swing a tennis racket, drive a car and so much more!
Here are the four muscles in this video:
Extensor Carpi Radialis Longus
Extensor Carpi Radialis Brevis
Extensor Carpi Ulnaris
Extensor Digitorum
Get out some markers and follow along with me as I draw these muscles on my own forearm and show you the bony landmarks on my skeleton, Andy.
Flexors of the Wrists and Fingers
Identify these five muscles on yourself to connect with your body and movement. These muscles flex the wrist (carpi) and some can flex the fingers (digi). They help you open doors, type on a keyboard, hold your smartphone, swing a tennis racket, drive a car and so much more!
Here are the four muscles in this video:
Flexor Carpi Radialis
Palmaris Longus
Flexor Carpi Ulnaris
Flexor Digitorum Superficialis
Flexor Digitorum Profundus
Get out some markers and follow along with me as I draw these muscles on my own forearm and show you the bony landmarks on my skeleton, Andy.
Pelvis & Hip Movement Visualization
The hips support the spine.
The hip joint can flex, extend, rotate and circumduct, it has a lot of motion!
The sacrum, coccyx and two hip bones make up the pelvis.
21 muscle cross your hip joint to move it.
Move your hips to open them up and tune in with this audio. Enjoy the added mobility and stability.
Spine and Thorax Movement Visualization
The spine and thorax protect vital organs.
The ribs expand and contract to allow for breathing.
The vertebrae rotate, flex and extend to support motion.
You have 24 vertebrae and 12 ribs in your thorax.
Take a moment to appreciate and tune in to this wondrous area of the human body. You’ll feel more mobility, concentration and relaxation after listening to this audio.
Enjoy!
Return of the Belly Button
It happened to me. My abs separated while pregnant. Stretch marks took the place of my six pack. It's something I've heard about many times in my years as a fitness teacher. When I stepped into the role of anatomy educator, the questions arose even more frequently during abdominal muscle courses and workshops.
Thoughts From a Human Dissection Experience
It's been quite the year... In the spring, I viewed my grandmother in an open casket. This summer I observed my fiance in a coma for a week. I finished off with a winter visit to see dissected human bodies (cadavers) at the local university. I cultivated a new level of appreciation for life to say the least.
Would you take the chance to see a cadaver if you had one?
Hip Pain From Marathon Running
I'm constantly reminded of how intelligent our bodies are. They hold all the answers, if we just take the time to listen and explore. Body awareness and anatomy are the two tools that I find invaluable when investigating a body complaint.
Once in awhile I get really extra lucky with a client. I find the answer in one session and never have to see them again. It's times like these that keep me going and wanting to help people with their bodies.
Is Exercise Helping or Hurting?
The Spine: decoded
The foundation of all "ab" exercises
Everybody has a love/hate relationship with their abs. They love working on them and yet hate the pain of planks! Before someone begins an abdominal routine, it's important to make sure they understand what muscles to focus on.
Ensuring the right and left sides are working equally is also a good idea. If they don't, this is where problems begin. Slowly but surely - one crunch after the next, compensation patterns develop. The stronger side gets stronger and the weaker side never catches up.
If one side of your abs is stronger than the other, it causes a subtle rotation and side bend in the spine that will eventually lead to bigger problems then flabby abs...
Why does sitting cause discomfort?
Do you sit more than an hour a day? In the car, at a desk, watching tv, playing games? It all adds up! You're not alone...
I got what felt like sciatica for the first time in my life while driving across the country last spring . I was excited!!!! Why? Because, it meant I could use my body to find better solutions for YOU. Sciatica can really only be diagnosed by a doctor, aside from that, it's just sacral discomfort.
Learn from my mistake...
I got to thinking about the adductors this week, which isn't unusual for me (to think about muscles that is). Their role in horse back riding is so different than when skiing or making a dodge in football.
Fitness professionals talk a lot about sport-specific or functional exercise, which means to train the way that you "play".
I did everything I thought was needed to prepare for ski season, but I missed one important component and found out the hard way...
Strengthen your hips at a deeper level
Kegels are one exercise you can do anywhere to strengthen your pelvic floor. These muscles do more than just "kegel". Learn where they attach, so you can make better use of these important stabilizers. This video is inspired by the wonderful pilates instructors I've had the pleasure of working with over the years.
I'll never forget my first pilates class in 2005 at San Diego State University. Sara Grout opened my eyes to the many possibilities of engaging the pelvic floor with creativity and flow...
Anatomy wish list
Love gift giving? Loathe it? Either way, it surrounds us this time of year. While you are busy asking for perfume and new pajamas - you might be missing a huge opportunity!
Several years ago I un-wrapped an unexpected gift that proved to be very thoughtful and helpful. An Anatomy Coloring Book!
Invest in your body and in your mind this year. Body awareness is the gift that keeps on giving.
Share this blog with those who are shopping for you this season. Or...put aside some of that holiday bonus money and get yourself a gift! Remember, you can use educational tools as a tax write-off....
Stability and Strength for the Ski Season
The leaves are falling here in Montana and so is the rain on occasion, which means something white and fluffy will be falling very soon! Southern California, I miss you, but I am soooo excited for my first FULL SKI SEASON in ten years! For those of you who share this passion or have clients who love skiing, I have an exciting video and article just for you...
If you aren't a skier, don't worry - you will still benefit from the anatomy review of the primary leg muscles!
Are you sure you're cueing squats correctly?
Andy's favorite holiday is here and his relatives are all around town!!! I have been visiting some of Montana's great Ghost Towns like Garnet and Virginia City, to get in the Halloween mood - what about you?
I made a special video to help you connect a very popular exercise move with bones. Click Here to learn where the real rules about squats come from and see Andy's great Halloween Costume!
Your body will breathe a huge sigh of relief when you find out the most common mis-conception about squats.
Alleviating a tight IT Band long term
If I had a dollar for every time I heard about this problem, I would be rich! Remember...the IT Band (Iliotibial Band) is a tendon. Tendons are mostly collagen and are present to withstand tension. They have also been shown to act as springs. What would happen if you massaged a spring?
New Ideas about Plantar Fasciitis
Plantar Fasciatis is the buzz word of the summer, when “heels” get exchanged for sandals and flip flops. As the foot is flatter more often, the bottom of the foot may experience inflammation of the plantar fascia, which is the tissue on the bottom surface of the foot.
Heels are in disguise! They are not just women’s fancy shoes...
Do you wear:
Sneakers with cushion in the rear-foot?
Men’s dress shoes with a slight lift in the rear-foot?
Other shoes with more than a 1-inch heel?
