Exercise & Movement Articles

Cheat Sheet / Updated 12-01-2023

Calisthenics and bodyweight exercises are all you need to work out your entire body, whenever you want, wherever you want. Whether you’re an elite athlete or someone who hasn’t exercised in decades, calisthenics provide the quickest and most effective way to form your fitness foundation and build your peak physique. In fact, because most bodyweight exercises utilize your entire body, you can get a fantastic full body workout in just nine minutes! What’s different about calisthenics is that they don’t train you for a specific sport. They train you for life. Each workout helps prepare you for the muscular, joint, bone, and even mental stresses of life. That’s what real fitness does. Put simply, the more fit you are, the more you can move through life with ease.

Article / Updated 11-27-2023

Pilates (pronounced puh-lah-teez and not pie-lates) is similar to yoga but emphasizes your body’s core — the abdomen, obliques, lower back, inner and outer thigh, butt, and so on. For this reason, Pilates develops much of what exercisers need — strength, flexibility, muscular endurance, coordination, balance, and good posture — with a much lower chance of injury than with other forms of exercise. The discipline emphasizes correct form instead of going for the burn. With so many exercise variations and progressions, you may have a hard time getting bored with Pilates. Pilates moves require you to engage virtually your whole body. At times, you may try to strengthen one muscle while stretching another. The moves take lots of concentration; you can’t simply go through the motions like you can on gym equipment. And then, for every move you think you’ve mastered, Pilates has another version that’s a little different and a little harder. Consider a move called rolling like a ball: You balance on your rear end, roll backward, and then roll back up into the balanced position again. This move requires a good balance of abdominal and lower-back strength and is deceptively tough. Pilates teaches you to think about how you use your muscles during your workout so you use them better in daily life. For instance, because much of the focus is on good posture and body mechanics, you stand and sit taller and walk more gracefully. Here's a bit of trivia: Pilates is named after its inventor, Joseph Pilates, a former carpenter and gymnast who invented the exercise for injured dancers. Many of the moves were inspired by yoga or patterned after the movements of zoo animals such as swans, seals, and big cats.

Cheat Sheet / Updated 10-06-2023

Self-defense can be intimidating and overwhelming to someone who’s new to the topic, and many self-defense experts make it appear even more complicated by introducing complex techniques from martial arts, such as judo, aikido, and karate. To make the topic easier and more approachable, this Cheat Sheet serves as a crash course to bring you up to speed on the basics.

Video / Updated 09-27-2023

Relieve back pain by posing in the Cat and Cow asanas. Two of the ten core yoga poses, these positions stretch your back and increase flexibility. Exercise your body and relax your mind with yoga. Video transcript [MUSIC PLAYING] In yoga, lots of poses are named after animals and things in nature. This one happens to be Cat and Cow. And it's really good to stretch the lower back and open up after a long hard day at work. So all you need to do is place your knees shoulder-width apart, take your hands down to the floor, lining up your wrists, elbows, and shoulders. You take a nice big inhale in, exhale, and fully round the back up into a big cat backstretch, drawing up from your armpits, pressing your palms into the floor, pressing your knees into the floor, and release chin to chest. Pull your tummy and as tight as you can. Then draw back down, sending the hips up. Gaze is up and draw the shoulders down your back. As you're working through Cat and Cow, if you feel any pain or unusual symptoms, especially if you're pregnant, just stop right away and gently press back into Child's Pose and release. And that's Cat and Cow.

Article / Updated 09-18-2023

The Hip-Up position is both a position and a fundamental exercise in Pilates. Here, you see how to form the Hip-Up position, which is a basic movement in Pilates that is used in many different Pilates exercises. By lifting your hips, you strengthen your lower abdominal muscles (and your butt muscles as well, if you squeeze your butt on the way up). The Hip-Up can be very challenging for those with a weak tummy, a tight back, or a large lower body. If you have a neck injury, proceed with caution. Skip this position if it causes any strain on your neck. Follow these steps to form the Hip-Up position in Pilates: Lie on your back with your legs up, your knees bent and your feet crossed, and your arms down by your sides. Rock back and lift your hips up by using your low Abdominal Scoop. The Hip-Up position in Pilates.

Article / Updated 09-15-2023

Most of the Pilates mat exercises strengthen the muscles necessary to properly support the spine and bring an awareness about what proper posture actually is. It's not enough just to do Pilates mat exercises; if you want to improve your posture and heal your back pain, you must incorporate Pilates into your daily life. You must translate the Neutral Spine, the feeling of length, and the Abdominal Scoop into your desk job. If you can incorporate the deeper Pilates concepts into your daily life, you'll notice changes immediately — in your back pain, in your posture, and in your sense of well-being. Most back pain is due to faulty posture — the posture in which you probably spend most of your days. Do you sit at a desk and stare straight ahead? Unfortunately, most people do, and they find it very difficult to sit up with proper posture for eight hours at a time. It becomes a vicious cycle: First you sit for long periods of time in a way that doesn't properly support the spine (generally, in a slightly hunched-over position). Then you lose strength in your postural muscles by not using them day after day, and then you can't sit up properly even if you wanted to because you've lost strength! What to do? Well, guess what? Pilates! Understanding the common causes of lower back pain Again, most back pain is a result of bad posture when sitting, standing, or walking. The main things to remember to prevent bad posture are to sit and stand up tall, keep your belly pulled in, and keep your shoulder blades pulling down your back. When you find your correct posture, you should feel the ease it creates in your whole back. You may need to slowly work up to sitting properly for long periods of time. Even your postural muscles need to get in shape. But the more awareness you have, the better you will feel. If you stand a lot, think of keeping your knees soft; don't lock them. Try to keep even weight on both legs. Keep your belly pulled in. But bad posture isn't the only culprit. A sedentary lifestyle is also often to blame. Let's face it: People just weren't meant to sit at a computer monitor for eight hours a day — or to sit on a chair at all, for that matter. Sitting isn't easy on your back. If you think about it, when you sit in a chair, the back muscles have to work all the time to keep you upright. Your legs are not able to help out at all. Furthermore, staying in one position doesn't promote good circulation and muscle tone. Break up your work day by getting up regularly from your chair and stretching out, going for a walk, or doing a Pilates series, if you can. Avoiding loaded flexion Most construction workers have terrible backs by the time they're 40, because they spend much of their day bending over and lifting up heavy objects. Even if you maintain perfect alignment when lifting, you can't avoid loading the spine in flexion if you're installing a floor, say, or doing much of anything below the waist. Flexion is the rounding forward of the spine when standing or sitting, or what your spine does when rolling up in a sit up. Loaded means . . . well, loaded. An example of loading the spine in flexion is the Rolling Down the Wall exercise if you have free weights in your hands. As you roll forward, the weight of your head, body, and the free weights is dropping down. The muscles and ligaments of the back are supporting that weight. Another example of loaded flexion is the Hip-Up exercise. As you lift your hips, the weight of the butt and legs is now on your back. If you roll back too far, the weight of your whole body will be on your neck. The neck is especially vulnerable to having too much load because it is made up of small, fragile vertebrae that are not meant to hold up anything but your head when standing. When you get very strong in your core, your spine can support more weight without being traumatized. Flexion is the movement of the spine that most damages the structures of the spine; especially the intervertebral discs and the ligaments of the back. If you feel uncomfortable when doing flexion exercises; don't do them! Instead, do all the exercises that don't bother your back, and come back to the others when you have more strength. To avoid loaded flexion, use proper body mechanics when bending over and lifting: Keep a Neutral Spine. You can just think of keeping the spine straight. Don't round the back forward (flexion) Bend your knees; and if you're lifting something, use your leg muscles not your back! Keep your Abdominal Scoop by pulling your navel in toward your spine. Doing so helps support the back. Being your own guide A well-known doctor named Robin McKenzie wrote a book called Treat Your Own Back, which revolutionized the way the rehabilitation profession viewed back pain. Basically, the book describes a program where you experiment and find out what movements exacerbate your back pain, and what movements and positions alleviate your back pain. Then you do the things that make you feel better. It sounds so fabulously simple and it works. You can follow the same principles when doing Pilates. When trying a new exercise, see if the movement makes your back pain worse or better. Use this information to heal yourself. For instance, if you find that flexion (rounding the spine forward), like in Spine Stretch Forward, makes your back feel great, then you can proceed with all the flexion exercises with a fair bit of confidence. In that case, exercises that do the opposite movement, extension (arching the back), as in the Rising Swan, may make your back hurt. If this is so, avoid all exercises that extend the back. The act of twisting may be the source of the problem, or it could be twisting in just one direction. Take note of what hurts and apply this information to your workout. When you're in pain, you must be very mindful when trying out new exercises. Talk to your doctor first to make sure you don't have any serious injury, and then go to a trained Pilates instructor if you are worried about hurting yourself.

Video / Updated 08-15-2023

The standing calf raise exercise targets your calf muscles, particularly the larger, outermost muscle that is responsible for the shape and size of your calves. Performing the standing calf raise Follow these steps to perform this exercise: Stand on the edge of a step. Or, if you have a step-aerobics platform, place two sets of risers underneath the platform. Stand tall with your abdominals pulled in, the balls of your feet firmly planted on the step, and your heels hanging over the edge. Rest your hands against a wall or a sturdy object for balance. Raise your heels a few inches above the edge of the step so that you’re on your tiptoes. Hold the position for a moment, and then lower your heels below the platform, feeling a stretch in your calf muscles. Tips for doing the standing calf raise Keep these tips in mind as you perform this exercise: Lift as high as you can onto your toes and lower your heels down as much as your ankle flexibility allows. Push evenly through the entire width of your foot. Don’t push off from your big toe or the outside edge of your feet. Gym alternative: Toe press on the leg-press machine Perform a toe press on the leg-press machine at your gym as an alternative to using dumbbells for this exercise. Follow these steps to perform the toe press on the leg-press machine: Lie on the leg-press machine with your shoulders snugly underneath the pad. To lift the weight stack, straighten your legs completely, and carefully walk your feet down the foot platform until your heels hang off the end. Keeping your legs straight, rise up on your tiptoes as high as you can and then lower down until your heels are below the level of the foot plate. After you complete all the reps, carefully walk your feet back to the center of the foot plate before bending your knees and lowering the weights.

Video / Updated 08-14-2023

External and internal rotation exercises target your rotator-cuff muscles but strengthen your shoulder muscles as well. If these movements bother your neck, try resting your head on your outstretched arm. Performing rotation exercises Follow these steps to perform these exercises: Hold a dumbbell in your right hand and lie on the floor on your left side. Bend your right elbow to a 90-degree angle and tuck it firmly against your side so that your palm is facing downward. Pull your abdominals in. Bend your left elbow and rest the side of your head in your left hand. Keeping your right elbow glued to your side, raise your right hand as far as you comfortably can. Slowly lower the weight back toward the floor. This exercise is external rotation. After you complete all the repetitions, switch the weight to your left hand and lie on your back. You can also do this exercise lying on one side on the bench, with your forearm hanging off the bench. Bend your elbow so your forearm is perpendicular to the floor and your palm is facing in. Lower your hand down and out to the side as far as you can, and then lift the weight back up. This exercise is internal rotation. Tips for external and internal rotation exercises Keep these tips in mind as you perform rotation exercises: Use a very light weight. Imagine that your shoulder is the hinge of a door that is opening and closing. Keep your wrist straight. Gym alternative: Cable internal and external rotation exercises Use cable internal and external rotation exercises as an alternative in the gym. Follow these steps: Attach a horseshoe handle to the upper cable pulley and grasp the handle with your right hand so that your right arm is alongside the cable tower. Bend your arm so your forearm is in front of your body and parallel to the floor, and your elbow rests against your side. Pull the handle across your body to lift the weight, and then slowly return your arm to the starting position. This exercise is internal rotation. After you complete your reps, do external rotation with your left rotator cuff: Without changing position, hold the horseshoe handle in your left hand, so your forearm is across your waist. Keeping your left elbow against your side, pull the handle outward to lift the weight. To lower the weight, return to the starting position. To complete internal and external rotation on both arms, switch to the other side of the cable tower or turn your body around.

Video / Updated 08-14-2023

The dumbbell chest press closely mimics the bench press — the favorite exercise among serious weightlifters everywhere. This exercise works your chest muscles, shoulders, and triceps. If you have shoulder, elbow, or lower-back problems, limit the range of motion. You should lower and lift the dumbbells only a few inches to avoid overstraining these joints. Performing the dumbbell chest press Follow these steps to perform this exercise: Lie on the bench with a dumbbell in each hand and your feet flat on the floor. You can rest your feet up on the bench if it’s more comfortable. Push the dumbbells up so that your arms are directly over your shoulders and your palms are up. Pull your abdominals in, and tilt your chin toward your chest. Lower the dumbbells down and a little to the side until your elbows are slightly below your shoulders. Roll your shoulder blades back and down, like you’re pinching them together and accentuating your chest. Push the weights back up, taking care not to lock your elbows or allow your shoulder blades to rise off the bench. Tips for the dumbbell chest press Keep in mind the following tips as you perform chest presses: Let your back keep a natural arch so that you have a slight gap between your lower back and the bench. Don’t contort your body in an effort to lift the weight. Lift only as much weight as you can handle while maintaining good form. When pressing the dumbbells up, have them form a triangular motion; they don’t need to touch each other. Gym alternative: Vertical chest-press machine Use the vertical chest-press machine at your gym as an alternative to using dumbbells for this exercise. Follow these steps to use the vertical chest-press machine: Sit so that the center of your chest lines up with the center of the horizontal set of handlebars. Press down on the foot bar (if your particular machine's design has one) so that the handles move forward. Grip the horizontal handles and push them forward, straightening your arms. Lift your feet from the foot bar so that the weight of the stack transfers into your hands. Slowly bend your arms until your elbows are slightly behind your chest, and then push the handles forward until your arms are straight. After you complete the set, put your feet back on the foot bar and let go of the handles before you lower the weight stack all the way down.

Video / Updated 08-14-2023

The dumbbell shoulder press exercise targets your shoulders, placing some emphasis on your triceps and upper back. Use caution if you have lower-back, neck, or elbow problems. Performing the dumbbell shoulder press Follow these steps to perform this exercise: Hold a dumbbell in each hand and sit on a bench with back support. Plant your feet firmly on the floor about hip-width apart. Bend your elbows and raise your upper arms to shoulder height so the dumbbells are at ear level. Pull your abdominals in so there is a slight gap between the small of your back and the bench. Place the back of your head against the pad. Push the dumbbells up and in until the ends of the dumbbells touch lightly, directly over your head, and then lower the dumbbells back to ear level. Tips for the dumbbell shoulder press Keep these tips in mind as you perform shoulder presses: Keep your elbows rigid without locking them at the top of the movement. Press your back against the back support without flattening out the curve in your back. Bring your arms and elbows down, keeping your elbow joints in line with your shoulders. If the bench is tall enough, keep your head against the back rest. Don’t wiggle or squirm in an effort to press the weights up. Gym alternative: Shoulder-press machine Use the shoulder-press machine at your gym as an alternative to using dumbbells for this exercise. Follow these steps to use the shoulder-press machine: Set your seat height so that the shoulder-press machine’s pulley is even with the middle of your shoulder. Hold onto each of the front handles. Pull your abdominals in tight, but allow a slight natural gap to remain between the small of your back and the back pad. Press the handles up without locking your elbows. Lower your arms until your elbows are slightly lower than your shoulders.