5 Row Exercise Variations to Strengthen Your Shoulders and Core

Renegade row for core and shoulder training

If you are interested in strengthening your core and shoulders you should be performing some type of row exercise variation.  The row exercise is a pulling movement that involves bending your elbow, extending your shoulder, and pulling your shoulder blade back.  The row challenges the muscles of your upper back.  These are your trapezius, rhomboids, […]

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Lower Trapezius: Exercises to Improve Overhead Shoulder Mobility

Lower traps

The lower trapezius muscle plays an important role in moving and positioning the shoulder blade (scapula) during overhead sports.  The lower trapezius spans from the lower 6 thoracic spine vertebrae to the upper portion of the scapula.   Along with the middle and upper portions, the lower fibers comprise the large trapezius muscle of the upper […]

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5 of the Best Thoracic Spine Mobility Exercises

Thoracic spine mobility drills or exercise

The position and mobility of your thoracic spine directly affects the amount of overhead shoulder movement you have.   A more erect and mobile thoracic spine and rib cage will give you greater overhead range of motion.  A slouched posture or stiffness in your thoracic spine and rib cage will result in a loss of range […]

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What’s the Pointe? Reducing Dance Injury

Reduce dance injuries

Dancers require unique strength and flexibility, which other performers and athletes do not.  Because of this, they are prone to injury if not physically prepared for training and performances. One way to reduce incidence of dance injury is to ensure that the dancer is physically and psychologically prepared for pointe work. The exciting part is […]

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3 Proven Strategies to Achieve Your Goals in the New Year

Achieve your goals in the new year

Every New Year starts with well-intentioned resolutions to change behaviors and achieve big goals.  However, only 8% of people actually follow-through with their New Year’s resolutions.  Setting and achieving goals, whether part of a New Year’s resolution or not, is a skill that can be learned with practice and a little resilience.  In order to […]

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Change is Hard: Build Healthy Habits for Life

Old habits die hard.   New habits are even more difficult to start.  When it comes to rehabilitating from an injury, long-term success often depends on developing new positive habits which promote a healthy and active lifestyle.   After completing a course of physical therapy or following the achievement of any fitness goal, it is easy to […]

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Resilience: The Final Piece of Recovery from Injury

Resilience is the ability to recover from or adjust to misfortune or change.   Successful recovery from injury requires resilience to overcome physical and psychological challenges.  There will always be times during rehabilitation when things seem to never go as planned.  This could be a set back where pain or swelling increases temporarily for unexplained reasons.  […]

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Movement Patterns are King, Not Isolated Muscles or Joints

The traditional medically oriented examination occurs with a patient on a treatment table focusing on the isolated area of pain. Even worse, a static image such as an MRI may be taken to determine the “cause of the problem”. These types of examination procedures provide only limited information for any professional seeking to develop a treatment plan. The […]

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