JL Integrated Wellness

12/22/2018

Lifting weights protects against heart attacks and stroke more than running or cycling, a study suggests. Both types of exercise improved key measures of cardiovascular health but weightlifting was…

08/15/2018

This is great for preparing the hips for any type of lower body exercise or activity. Specifically the abductors, adductors, glutes, and all other attachements to hips.
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08/10/2018

This stretch/pose is typically done on the ground by bring knee to chest and lengthening the other leg. With the assistance of the bolster you can get a deeper stretch of the psoas, iliopsoas, adductors and helps lengthen the spine.
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08/07/2018

This is one of the best ways increase your overall hip mobility. As you move through the this motion you are utilzing the stabilzing muscles of the core and pelvis. Which will help increase your overall hip range of motion. Make sure to warm up the spine first, refer to thread the needle video. Great to perform on its own or in preperation for anything exercise using the lower body.
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08/03/2018

Bridge can be a pose you hold or used as a mobility drill/exercise. It stretches the neck, spine, chest and hip. While at the same time strengthing the back, glutes and hamstrings. It gives you connection to your feet, your shoulders and proper alignment of the head. It is also a good for helping to improve hip stability and working towards plow pose/Halasana.
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07/30/2018

This is a great mobility exercise to do pre-workout for upper and lower body or just to get your body moving. It targets upper and lower body at the same time and mobilizes the shoulders,hip, and feet. Try doing it for 1 minute. Even though you are moving back and forth between the two postions, remember to keep good form and alignment.
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07/26/2018

Supta Padangusthasana (Hamstring stretch)

Hamstring tightness can contribute to lower back tightness, discomfort and pain. It can also limit your mobility in lower body exercises.
Remember when stretching to engage your muscles. Not just of the stretching leg but of the other leg as well. Maintain good spinal alignment and keep shoulders on your back

07/25/2018

The hands are one of the primary foundations of your yoga practice and of many of the exercises that we do. Table pose, plank, down dog, mountain climbers, handstand, etc. Using your hands correctly when doing any type of these movements will not only allow you to perform them better proficiency. It also helps prevent injury to the wrist, elbow, shoulder and neck.

07/20/2018

This is an overall great exercise, helping strengthen the core, stablize and align the spine, improve posture control, strengthen shoulder muscles and can help in reducing lower back pain due to weakness in the core.
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07/18/2018

07/16/2018

One of the keys to performing fluid, properly aligned lower body exercises is hip and ankle mobility. If you are squatting and your heels come off the ground or your knee hurts then you want to look at your ankle mobility. In addition if you have tight abductors and adductors you will also have difficulty squatting, deadlifting, lunging and other movements. This video is the rolling lunge, a great for helping ankle/hip mobility and a great pre lower body workout warm up. If these videos are helpful please like and share them. Thanks

07/12/2018

A stiff thoracic spine can lead to you not being able to extend or rotate properly. It will also can create a compensation pattern when you try to bring your arms overhead in which the ribs flare out and the head goes forward to give the illusion of shoulder flexion.
Additionally, in rotational movements people will compensate for poor thoracic spine mobility by trying get extra movement out of the lumbar spine. This is not ideal because the thoracic spine is designed to rotate about 40 degrees in each direction and the lumbar spine, according to Tom Myers, only has about 5 degrees of movement in the upright position. The lumbar spine is not where the majority rotation is supposed to take place, so forcing it to do so can put you at increased risk of injury.
This video demonstrates Threading the Needle Mobility Drill that is great for the thoracic spine and the shoulders.