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Strengthen Your Back and Glutes with the Bird Dog Exercise breathing and posture conditioning fitness hand leg opposite lift strength the pain free athlete yoga Feb 27, 2019

Although Bird Dog is an excellent exercise for strengthening the back and glutes, most people do it wrong. I counted three people performing the movement incorrectly during my short one-hour gym workout last week! Thus, I was inspired to write this blog.

The Problem
Here it is. Look at the first...

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Defining the Core core muscles of breathing strength strength breathing muscles Mar 01, 2017

Please enjoy an excerpt from my book, Winning the Injury Game, available on Amazon. 

What is your core? And how does it relate to your posture? Although we hear a lot about “the core” and have been told we need a strong one from various sources—doctors, fitness...

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Prevent Osteoporosis with Aligned Posture alignment bones posture alignment posture therapy strength strength training the pain free athlete Jul 16, 2014

I'm worried about osteoporosis, as are many of my clients. Osteoporosis is a thinning of the bones, which increases the likelihood of fractures and can lead to disability and death. The diagnosis of osteopenia also denotes decreased bone mass and is a precursor to osteoporosis. Similar to high...

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Strength Training for Better Posture: Chest Press functional training posture therapy resistance training strength strength training Jan 17, 2013

         

Starting Position

  • Lie down on a bench with your knees bent and feet flat on the bench.

  • Distance between your heels and butt is ~ 6".

  • Arms extended directly above the chest.

  • Weights are facing each other with the palms down.

  • Lower back has a natural...

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Strength Training for Better Posture: Back Rows back heal back pain heal yourself strength strength training Nov 26, 2012

Back Row on Commercial Strength Training Machine

 

         

Starting Position

  • Sit tall with straight vertical alignment from the hips to the ears.

  • Neutral spine with a slight arch in the lower back.

  • Feet hip width apart and flat on the floor.

  • Shoulders at...

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Strength Training for Better Posture: Biceps Curls functional training resistance training strength strength training train Nov 07, 2012

This is the first video in a series on proper strength training technique for better posture.

       

 

Starting Position

  • A staggered stance (1-2 feet apart) accommodates wider hips and larger dumbbells.

  • Dumbbell heads are facing forward to keep the weights close to...

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Is Strength Training Ruining Your Posture? alignment posture alignment strength strength training training weight training Oct 30, 2012

If you're lifting weights without addressing postural disparities such as one shoulder higher than the other, a hip that is rotated forward or rounded shoulders then YES your unbalanced posture is becoming stronger and more engrained with every repetition performed.

I'm not saying don't...

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Why and When to Stretch Your Muscles alignment muscle tension posture alignment strength stretching Oct 09, 2012

I recently met a fit young man who loves to run. A mutual friend brought us together, introducing me as someone who might be able to help with his back pain. He had seen a chiropractor who told him the curve in his lower back had flattened which was probably contributing to his pain. I agreed and...

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Core Training - Are You Doing Enough? alignment core core training posture alignment strength the pain free athlete training Aug 02, 2012

In case you missed my article in the Los Alamos Daily Post it is reprinted below.

You have probably heard that having a strong core is important and will help with back pain, athletic performance, injury prevention, posture and the various activities of daily living. In your effort to...

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