The plank (also called a front hold, hover, or abdominal bridge) is an isometric core strength exercise that involves maintaining a position similar to a push-up for the maximum possible time. FULL PLANK Hold a plank position in full elbow extension position with your legs spread slightly apart as shown. Do not let your back arch down. Hold for […]
Chronic back pain can be detrimental to quality of life, health and lifestyle. As a physical therapist as well as fitness instructor, these are some exercises that are helpful to decrease back pain and improve quality of life. Transverse abdominal activation: Contract your lower abdominals as if you were trying to […]
Phase 3: Balance Marching: Lift knee up to align with the hip. While standing, lift your foot and knee up, set it down and then repeat on the same side. Use your arms for support if needed for balance and safety. Repeat 20 times. Do 2 sessions per day […]
Group fitness classes are really beneficial for a great workout with the right amount of intensity. It’s like having fun while working out at the same time. What can be challenging is finding a good group fitness class. There are two group fitness class that are similar but different. BANG […]
Of course, surgery should be the last option. Due to many reasons, including infection or death. But sometimes, it cannot be help. Sometimes, we run out of options especially when it comes to hip and/or knee pain. There are many non-invasive techniques that can be use to decrease joint pain. […]
Phase 2 Sitting Quad set: Tighten muscle in top of thigh and straighten out knee. Hold for 3 seconds. Keep thigh on chair. Repeat 10 times and Do 2 sessions per day. Knee raises: Lift knee and then lower it. Repeat 10 times. Do 2 sets per session. Do 2 […]
Consult with your physician and/or physical therapist before performing these exercises.