If you find that you can't take your hips through the exercises found in my exercise routine for hip pain and stiffness, you might need to spend time improving internal rotation of your hip joints.
When internal rotation is limited due to a hypertonic ligamentous capsule, the head of the femur doesn't have the necessary freedom to optimally swivel within the acetabular fossa of the pelvis, which limits all other ranges of motion of the hip, including flexion, extension, external rotation, abduction, adduction, and circumduction.
This progression of stretches to improve internal rotation of the hip joints is similar to the sleeper stretch that one can use to improve internal rotation and overall function of the shoulder joints. Read more
I've been on a roll with new recipes as of late - everything I make, the living creatures in our home gobble every morsel up within an hour. This makes me happy, of course. Read more
This is a video for those who have requested a simple routine of mobility exercises while remaining upright.
In this video, I use a dowel at times to help maintain balance. You can use a broomstick, golf club, or any other similar object, or you can try doing everything without support, which will help you develop your balance and proprioception. Read more
As mentioned in this video, many of us can use more extension through the spine. A sedentary lifestyle often leads to shoulders that are rounded forward to some degree, which puts the spine in some degree of forward flexion, which is what gradually robs intervertebral joints of their natural capacity to extend backward. Read more
Meant for those with limited mobility or only a small space to work within, these simple exercises are highly effective in strengthening the sensory receptors, sensory fibers, and motor pathways needed to have good balance and proprioception. Read more
When we're pressed for time and on the prowl for some serious flavour, this is our can't-miss choice for dinner.
You can make your own black beans by soaking the night before and cooking them until tender, but more often than not, we go with the healthiest pre-made black bean product at the grocery store. Which leaves only a pot of rice, some guacamole, and crisp shreds of lettuce and your favourite tomatoes to have on hand to construct a wonderfully satisfying and nourishing meal, rich in healthy protein, health-enhancing fat, and plenty of antioxidants to support cellular health. Read more
If you experience intermittent neck pain and/or stiffness, you may benefit from a simple routine of stretching and strengthening the dozens of skeletal muscles and ligaments that line your neck.
The most important requirement for healthy ligaments and muscles is steady blood flow to these tissues. And stretching the ligaments and muscles that line your neck is the most effective way to promote and maintain a rich supply of blood in this region. Read more
To have healthy shoulders that allow you to comfortably use your arms overhead, it's essential that your shoulder blades are optimally mobile and that you have good motor control over their movement along the posterior wall of your rib cage - the scapular mobility exercises shown in the video above will allow you to fulfill both of these requirements for healthy shoulder function. Read more
Whenever you are about to find fault with someone, ask yourself the following question: What fault of mine most nearly resembles the one I am about to criticize?
