Newsletter #2

Bernie Tesmer CPT

 

Do you have neck pain? 

Sit up straight and rotate your shoulders back. 

Pull your arms backward and pinch your shoulder blades together. 

Hold for a few seconds, turn your head to the right and hold...back to the center and then repeat on left side.

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Eat Eggs 

Not just the whites! Eat whole eggs. The yolks have compounds that keep your bones, eyes, and brain healthy. New research confirms they won’t spike your cholesterol. They have the highest biological value of any protein source.  (Source: Men’s Health 2/17)

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How are your knees?

Runners Knee

This happens when a weak quad forces the patella out of alignment causing pain under the kneecap. You can prevent this by following proper running form and running on an appropriate surface (sidewalks are terrible!)

When running, avoid heel strikes, and use correct footwear. Also strengthen and stretch quads...especially as you get older.

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Protect Your Knees

Lessen the chance of injury by

1. Stretching quads;

2. Do mobility and proprioception drills for ankles and hips; 

3. Strengthen glutes, quads and hamstrings: and 

4. Learn to squat, lunge, jump, and run efficiently.​

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Two Exercises/Activities to Try

Deadlift

Classic deadlifting works your entire posterior chain...back, glutes, and hamstrings. Sumo (wide stance - see previous newsletter) works glutes and hips. 

Hex bar works functional strength and also lessens strain on the back because weight is distributed between front and back.

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Leg Extension

As you reach the top turn feet inward or outward to target different areas of the thighs and hold top position 1-2 seconds and slowly lower. 

The outward position targets the inner thigh and the inner rotation works the outer thigh

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