If you’re new to strength training or new to following a progressive strength routine, here are the 6 basic strength movements you need to do each week: Strength Movement 1) Hip Hinge A Romanian Deadlift or RDL is the perfect example of a hip hinge exercise. This can be done with dumbbells, kettlebells, a barbell, […]
Do your mind and body feel fatigued after sitting at your computer all day? Did you know you can do Yoga at your desk? Check out these quick, simple Chair Yoga practices that will ease tension in your body and refresh your mind in under 10 minutes! Begin with Belly Breathing: Push back away from your […]
Do you have tightness in your upper back? Does you posture need some improvement? Try these self-myofascial release techniques, exercises, and restorative yoga poses to mobilize your thoracic spine, reduce muscle tension, and improve your posture: Self-Myofascial Release with Foam Roller and Yoga Tune-Up Therapy Balls Exercises Back Extension on a Stability Ball Quadruped Twist […]
A real push up (a body weight push-up on the floor on your toes) – that is a great goal to have! This functional exercise works your entire body: Your arms and shoulders are helping while your legs, core, and back muscles are stabilizing. More muscles worked means more calories burned! If you can’t do […]
In the previous two posts, I demonstrated exercises and stretches to correct poor posture in the upper body. In this post, I’ll show you the best self-myofascial release techniques using a LAX ball, a pair of Yoga Tune-Up Therapy Balls, and a foam roller to help address your posture issues. Foam Roll Thoracic Spine: This is the part of […]
In the last post, I demonstrated corrective exercises to strengthen weak, underused back muscles associated with poor posture. In this post, I’ll show you the best stretches and yoga poses to lengthen tight muscles in neck, chest, and shoulders. These will help alleviate tension and improve your posture. Neck Stretch: From seated or standing, reach arms behind […]
Poor posture in the upper body is characterized by a forward head, slumped shoulders and a rounded upper back. This happens as a result of our lifestyle and habits: We spend too much time slouching over our desks, computers, tablets, and smartphones and too little time strengthening our back and stretching the front of the […]
Does your gym have a TRX? Do you have one in your home gym? It’s a great piece of equipment. Make use of it with my top 10 favorite TRX exercises. Bridge & Hamstring Curl: You can perform this exercise as a bridge only, hamstring curls only, or as a combination of a bridge and a curl. […]
Thinking about yoga for your back pain? Here are my favorite flows and stretches to take care of an achy back. You can practice these everyday. Try them in morning, before bed, or after a workout. Alternating Spinal Balance: If you don’t have a dowel, imagine you’re balancing a pot of hot green tea on […]
Get your bands here. Alicia Cross is a Certified Personal Trainer, Wellness Coach, and Yoga Instructor with more than 15 years’ experience working with clients in classes and one-on-one. She is a yogi, meditator, vegan, and lifter of heavy things. If you’re ready to discover the strength and peace that comes from within, email Alicia@AliciaCrossTraining.com. […]