So the peroneals/fibularis group and the tibialis posterior and long toe flexors effectively create a stirup around the ankle. If the fibularis group on the outside of the lower leg are more short and stiff than the  tibialis posterior and long toe flexors deep on the inner portion of the calf, the ankle will more easily rotate into […]

Spinal rotation occurs at the thoracic/ribcage portion of the spine NOT the low back or lumbar spine. The low back is designed to flex forward and bend backward not to twist. Hanging out all day rotated and sluching in your chair is setting yourself for disc injuries and jamming the facet joints of your spine. I […]

Here’s a quicky for getting into the long toe flexors and the tibialis posterior muscles that are deep in the back of the calf. For the folks out there who collapse their arches and whose ankles roll in; these muscles tend towards being long stretched out and weak. So we don’t  want to stretch it […]

Yet another way to tenderize your calves. Great post-workout put a fork in me ’cause I’m cooked mobilization. All you need is kids pool noodle re-inforced with a 3/4″ PVC pipe. Great way to get after those tight calves.

Smash those forearm back into submission with a ball of your choice. Great spot to hit for all the bodyworkers, lifters and climbers or maybe just the white knuckle drivers.

Fix your Delta-Bravo Douche-Bag forward tilted shoulders. If you are missing the ability to internally rotate your shoulders (the movement that lets you reach into your back pocket or unhook your bra strap) you will compensate by destablizing your scapula by tilting it forward inorder for your arm to rotate. Hanging out in this position […]

The tensor fasciae latae or TFL for short functions as a hip and pelvis stabilizer during walking. It also is helps to abduct the hip and assists with hip flexion. This muscle attaches from the lateral side of the pelvis between the ASIS (pointy bone by your hip pocket) and the gluteus medius then travels […]

Foam Rolling. If you don’t have a foam roller, go get one right now and then come back and watch the video. A foam roller is one of simplest tools for doing your own soft tissue mobilization. There are varying degrees of firmness in the foam rollers that are available from soft to punish-yourself-firm. Pick […]

Ibuprofen. This NSAID (non-steroidal anti-inflammatory drug) has been held in such high esteem that the standard Rest Ice Compress Elevate protocol should have been spelled R-I-I-C-E. In all seriousness consuming an anti-inflammatory drug is bad for you. It makes tendons and ligaments weaker and prevents muscles from getting stronger. NSAIDs are generally understood to work […]

In This Issue: Getting to the Core Understanding the role of the pelvic floor & diaphragm in core stabilization. Spring into Action