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3 Mistakes that Causes Front Squat Knee Pain

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Filed Under (General) by Rick Kaselj

Thank goodness the weekend is here. My wife is out of town teaching at a college in Vancouver and I am at home with the boys. At the moment, we are having a nice and lazy morning but later we will take Coco to the dog park. The kids will go for a great bike ride as well. I hope you have an active and fun weekend planned out.

Today, I have a video and article for you on squatting and knee pain.

Enjoy!

~ Rick

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In today’s video, I will show you what to do about front squat knee pain.

What To Do About Front Squat Knee Pain

CLICK HERE to watch the YouTube video.

Donnalee will demonstrate the common mistakes people make that leads to front squat knee pain.

#1 – Knees collapsing inward

Knees collapsing inward

Having the knees collapse inward puts a lot of strain on the inside part of the knee. This is fine for a couple of repetitions but in time it will lead to knee pain and irritation. To correct this, you need to have your feet a little wider apart, toes are lightly pointed out. You are trying to keep the knee in line with the foot and going through the squatting movement then back up.

#2 – Improper sequence

Improper sequence

Most people will start with their squatting movement by knees bending and then hips bending. This is an improper sequence. You should start bending at the hips first and then bending in the knees follows. So make sure that you have the proper sequence.

#3 – Weight on your feet

Weight on your feet

The common mistake that people will make is they have the bar out front and put more weight on the front of their feet. Doing this puts more strain on the knees. The more weight you have in front of the foot, the more the quads end kicking into things, the more the patella or knee cap gets pulled up against the knee joint which will lead to knee irritation and knee pain. When you are doing the front squat movement, make sure that the weight is either on the mid foot or the heel area.

If you want to eliminate your knee discomfort once and for all, then check out the Fix My Knee Pain program here:
Fix My Knee Pain

Take care!

Rick Kaselj, MS

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3 Stretches to Ease Lower Back Pain

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Filed Under (General) by Rick Kaselj

Okay, real quick. I got a video and article for you when it comes to back pain stretches.

Enjoy!

~ Rick

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In today’s video, I wanted to go through the best lower back pain stretches.

Best Lower Back Pain Stretches

CLICK HERE to watch the YouTube video.

I got Donnalee to demonstrate.

#1 – 90-90 Hip Flexor Stretch

90-90 hip flexor Stretch

90-90 Hip Flexor Stretch

You are going into a 90-90 position. Your front leg is at 90 degrees angle in the hip. Then you got tighten up your abdominal area and glutes then bring your hip forward. You are looking for a stretch in the front of the leg and in the front of the hip. This is an excellent low back pain stretch. Do one set of 2 repetitions on each side alternating back and forth, holding for about 20 seconds.

#2 – 90-90 Hip Flexor Stretch With Arm

90-90 Hip Flexor Stretch With Arm

90-90 Hip Flexor Stretch With Arm

You are on a 90-90 position where you are kneeling on the left knee. You will bring the right arm over head to intensify the stretch. Tighten up the abdominal area and the glutes then bring the hips forward. We are focusing on the stretch a little bit deeper towards the back area and target the hip flexor muscles. You will do one set of two repetitions on each side, alternating back and forth holding for 20 seconds.

#3 – Knees Side to Side

Knees Side to Side

Knees Side to Side

You will lie down to the mat. Lie on your back with your knees bent and feet together. Then you will rock the knees side to side for about 45 degrees. We are focusing on loosening up the hips.  If the hips are tight, it forces the low back to do more of the movement. We will loosen up the hips so it puts less stress on the low back.

Now if you are not feeling much with this, we can separate the feet both hip width apart then bring the knee side to side rocking for about 45 degrees. This is being like a dynamic stretch, so moving to the side, holding for a second or two and then moving to the other side going back and forth. You will do one set of three repetitions each way, holding for a second or two. You can progress to 5 repetitions with 2 second hold and then you can progress to 10 repetitions each way for a 2 second hold.

If you are suffering from any kind of back discomfort and want to end the pain permanently, then check out the Fix My Back Pain program here:

Fix My Back Pain bundle

Take care!

Rick Kaselj, MS

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3 Shoulder Pain Relief Exercises

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Filed Under (General) by Rick Kaselj

Today, I am going to talk about shoulder pain and a couple of quick and easy exercises that you can do to get rid of shoulder discomfort.

If you have shoulder pain, watch the video and read the article below. If you don’t but know of someone who suffer from shoulder soreness, feel free to share this to them.

Talk to you again soon.

~ Rick

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In today’s video, I will go through a quick and easy shoulder pain workout.

Quick and Easy Shoulder Pain Workout

CLICK HERE to watch the YouTube video.

I got Alix to demonstrate.

#1 – Vertical Hanging Exercise

You are like grabbing a pull bar and hang from it. You can use the top of a door frame to hang from in order to stretch out the shoulders. Alix will be grabbing something overhead that can handle her weight and she will bend through the knees and stretch as much as she can in the shoulder. Start off with one set of 5 repetitions holding for 5 seconds. You can progress on to one set of 5 repetitions holding for 15 seconds.

Vertical Hanging Exercise

Vertical Hanging Exercise

Now if you got your shoulder diagnose, like you have instability or sloppy shoulders or if your shoulders pop out, this would be an exercise that you should not do. But if you have general shoulder pain and tightness like a rotator cuff issue and shoulder impingement issue, this exercise would be fine for you to do.

#2 – Push Up with a Plus

Alix will go down to the mat and we will do the exercise from the knees. She will go through a push up and straighten out then add a little bit of a rounding movement. Do not collapse the head and round the chest. We just want the shoulders blades to come apart pushing the arms a little further away and really working on the muscles called serratus anterior. You can start off with the knees and then you can progress to the toes. Do one set of 5 repetitions in a smooth controlled movement and hold for one or two seconds at the end.

#3 – Seated Push Up

Seated Push Up

Seated Push Up

Alix is sitting near the front half of the chair. She is nice and upright. She got her arms to the side and brings her seat off the chair and then come back. She is pushing down which brings the shoulder blade down and works the serratus anterior muscles. Start with one set of 5 repetitions in a smooth controlled movement and hold the end position for one or two seconds.

If you are suffering from any kind of shoulder discomfort and want to get rid of the soreness permanently, then check out the Fix My Shoulder Pain program here:
Fix My Shoulder Pain by Rick Kaselj

Take care!

Rick Kaselj, MS

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5 Reasons Why Hip Flexors Are Important in Hip Pain Prevention

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Filed Under (General) by Rick Kaselj

Hey! It is Wednesday so it is legs workout day in the gym. I am off to exercise at my home gym.

But prior to that, I did a quick video for you about hip pain.

Enjoy the video and article below!

~ Rick

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In today’s video, I wanted to explain the #1 muscle that will help prevent hip pain.

#1 Muscle For Hip Pain Prevention

CLICK HERE to watch the YouTube video.

The number one muscle for hip pain prevention is the hip flexors. I will explain the 5 reasons why you need to target this muscle in order to prevent hip pain.

#1 – Knee drives

Knee Drives

The hip flexors are playing a key role in running. They play an important role when it comes to knee drives so pulling the knee forward and bringing the leg back. If there is tightness in that hip, it will affect how much resistance or how far back that leg can be brought back.

#2 – Balance

When there is balance in the hip flexors, they work with gluteus maximus in order to help with performance and decrease the risk of injury. If the hip flexors are tight, it affects the gluteus maximus which lead to all kinds of injuries like knee pain, back pain and S.I joint pain.

#3 – Core function

Balanced hip flexors help in core function providing rigidity in the abdominal area to improve performance. It also helps in injury prevention and putting unnecessary stress on injured areas. Poor core function will lead to knee pain, back pain and hip pain.

#4 – Squat depth

Hip flexors play a role when it comes to squat depth, getting out of the squat and exploding out of the squat. So if you have tight hip flexors, it will be difficult to get into a deep squat position. It also shifts your weight more forward on the mid foot and on the toes. This leads to unnecessary stress in the knee which irritates the knee causing knee injury or full blown constant knee pain.

#5 – Stability in the femur or thigh bone

The hip flexors provide stability in the femur or thigh bone. If there isn’t good balance and tightness, the femur is pulled forward which affects the way you squat.  It could lead to pinching when you squat deep.

If you want to improve the activation, endurance and strength in your Gluteus Maximus, then check out the Best Gluteus Maximus Exercises program here:
best gluteus maximus exercises

Take care!

Rick Kaselj, MS

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4 Easy Stretches to Alleviate Knee Pain

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Filed Under (General) by Rick Kaselj

Hey, I’ve got another YouTube video for you. In fact, I filmed a bunch more yesterday. You should see those videos in the next couple of weeks. If you haven’t subscribed to my YouTube channel yet, make sure to subscribe here.

For today, I have a video and article for you when it relates to relieving knee pain.

Enjoy!

~ Rick

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In today’s video, I wanted to go through 4 simple knee pain exercises and stretches.

4 Simple Knee Pain Exercises and Stretches

CLICK HERE to watch the YouTube video.

I got Donnalee to demonstrate.

#1 – Knee to Chest

Knee to Chest

Knee to Chest

If you have knee pain, you don’t have full range of motion in the knee. It is really important to get that range of motion back in your knee. Remember, we are non-weight bearing so you are lying on the back focusing on the range of motion. There is no load or pressure through the knee.  You will do one set of 5 repetitions in a smooth controlled movement. Hold the end position for 2 seconds and then relax.

#2 – Leg Back Stretch

Leg Back Stretch

Leg Back Stretch

People with knee pain have difficult time doing knee stretches. You are lying on the side, bend your leg at 90 and then you will bring that leg back. You are looking for light stretch in the front of the thigh and it might even happen in the front of the hip. Hold for about 20 seconds going twice on each side alternating back and forth. If you find it difficult to hold your leg up, you can rest your leg on a pillow as long as you still have that stretch in the front of the thigh and then the front of the hip.

#3 – Leg Straightener

Leg Straightener

Leg Straightener

This exercise complements the first one that we went through so we got both knees bent. In this exercise, you try to straighten one leg out as much as you can. You will fully straighten the leg out or whatever point you can where you can feel resistance, hold it and then bend it back. You will do 5 repetitions in a smooth controlled movement. Hold the end position for 2 seconds.

#4 – Wall Press

Wall Press

Wall Press

You will do an isometric contraction or isometric strengthening exercise. You will move towards the wall and then press up against the wall but you will not be moving anywhere. You are doing an isometric contraction so the muscles are active around the knee like in the quads but there are no changes in the joint angle. You are working the muscles and the knees in the safe position.

You can change to different angles. For instance, you can move from 90 degrees to 100 degrees angle and then press into the wall. You can feel that your quads are activated and you are working on strengthening the range of motion of the knee. You will push for 5 seconds. Do not push to maximum. Push for about 50% up to 80% strength. You will do 5 repetitions at one angle and then you can go through different angles.

If you are suffering from any kind of knee discomfort and want to permanently end the soreness, then check out the Fix My Knee Pain program here:

Fix My Knee Pain

Take care!

Rick Kaselj, MS

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3 Exercises To Relieve Neck Pain From Sleeping

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Filed Under (General) by Rick Kaselj

Happy Monday! I hope you had a great weekend.

I wanted to start the week off with a little tip on what to do if you wake up with neck pain from sleeping.

Enjoy the article and video!

~ Rick

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In today’s video, I will explain in detail what to do about neck pain after sleeping.

#1 Thing To Do About Neck Pain From Sleeping

CLICK HERE to watch the YouTube video.

I got Donnalee to demonstrate.

#1 – Neck Moving

Neck Moving

Neck Moving

You want to try to move the neck to a point that will allow you. It might be uncomfortable but we don’t want screaming pain. So you move the neck side to side, lightly stretching the neck pain area or the stiff muscle area in the neck. You do one set of 5 repetitions, really light stretching.

#2 – Fingers into the Knot

Fingers into the Knot

Fingers into the Knot

You will take your fingers and you will look in the muscle in the neck. You will dig your fingers and find that knot or sensitive muscle. You will push into that muscle so it is a little bit uncomfortable and you are waiting for that muscle to relax a little bit so it will decrease intensity when pressing. And then you will look for another spot in the area of that neck muscle. Press on it. It is a little uncomfortable, the muscle is easing up and then you move on to another spot. You can do one set of 5 repetitions, so 5 spots that you are looking for.

#3 – Ball Massage the Knot

If you have poor hand strength or grip strength, you can utilize a ball. You can use any kind of ball like a tennis ball, golf ball or baseball. You are moving the ball around the muscle finding that knot area and then you will press into it. There will be a little bit more pressure and feel a little bit uncomfortable. You are waiting for that muscle to relax a little bit so the sensitivity will decrease. And then you will look for another spot. You will do one set of five repetitions, so you are looking for 5 sensitive spots.

Ball Massage the Knot

Ball Massage the Knot

Another way of doing it if you don’t have good movement in your shoulder or you can’t hold the ball, you can utilize the wall. This is another way of adding a little bit more intensity. So you’ve got the ball between the wall and yourself. You are moving it around the neck muscle and you are finding the sensitive area then press into it. Do one set of 5 repetitions looking for 5 sensitive spots.

If you want to achieve long-term neck pain relief, then check out the Neck Pain Solved program here:

NECK PAIN SOLVED PROGRAM

Take care!

Rick Kaselj, MS

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4 Exercises to Relieve Shoulder Neck Pain

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Filed Under (General) by Rick Kaselj

Yesterday, I was at a local neighborhood filming some YouTube videos. The videos were not for me but for my brother who is setting up a basketball YouTube channel. I will let you know as soon as his channel is ready.

Looking at my YouTube channel, I already have over 750 videos when it relates to pain and injury. I got one of them below which discusses neck and shoulder pain.

Enjoy the 3-minute routine for your neck and shoulder pain relief.

~ Rick

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In today’s video, I will go through a 3-minute shoulder neck pain relief exercises routine.

3-Minute Shoulder Neck Pain Relief Exercises Routine

CLICK HERE to watch the YouTube video.

I got Donnalee to demonstrate.

#1 – Legs on a Chair

Legs on a Chair

Legs on a Chair

You will lie down and place your legs on the chair. You are just in a relaxed position in order to give your neck and shoulders a chance to relax.  Hold this position for about 30 seconds.

#2 – Chin Tucks

Chin Tucks

Chin Tucks

You will sit nice and upright. You will bring the chin back and feel the pressure at the back of your head. You will hold for a couple of seconds and then relax. You will do 5 repetitions holding the end position for a second or two.

#3 – Shoulder Rolls

Shoulder Rolls

Shoulder Rolls

You will sit nice and tall, hands are on the side. You will bring the shoulders up, roll them back and then back to the start. Rolling the back is the most important part. We are contracting the muscle to give it a chance to relax more. You will do one set of 5 repetitions.

#4 – Elbow Grab and Side Bend

Elbow Grab and Side Bend

Elbow Grab and Side Bend

You are reaching over and grabbing your elbows then you will bend towards one side. You will feel a strong stretch on the side and probably feel some stiffness in the mid back area which you are trying to loosen up. You will hold the end position for about 10 seconds on each side. You will do 2 repetitions on each side.

With this routine, you can do the four exercises anytime throughout the day. You can do it a number of times all through the day. This routine will certainly help you with your shoulder neck pain.

If you want to permanently get rid of your neck soreness, then check out the Neck Pain Solved program here: 

NECK PAIN SOLVED PROGRAM

Take care!

Rick Kaselj, MS

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3 Yoga Exercises for Back Pain Relief

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Filed Under (General) by Rick Kaselj

Happy weekend!

Today, I want to give you a video and article that will show some quick yoga like back exercises that will help you eliminate back pain.

Enjoy!

~ Rick

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In today’s video, I will go through 3 back pain relief yoga poses.

3 Back Pain Relief Yoga Poses

CLICK HERE to watch the YouTube video.

I got Donnalee to demonstrate.

#1 – Legs On The Wall Rotating In And Out

Legs On The Wall Rotating In And Out

Legs On The Wall Rotating In And Out

You are lying on the mat at the floor. You will bring the legs up against the wall. The legs can be at 60-70 degrees. You will be resting your legs on the wall and then focus on rotation. The thigh goes in and out as you are targeting the rotator muscles of the hip. If you have back pain, those muscles tighten up. This exercise will help to loosen those muscles to decrease the stress on the low back. You will do 5 repetitions each direction, in and out 5 times each way so a total of 10 movements. And then you can progress to one set of 10 repetitions

#2 – Piriformis Stretch

Piriformis Stretch

Piriformis Stretch

We will target the rotators in the hip because they play a big role when it comes to back pain. You will bend both of the knees and use your muscles to bring the knee out. You are looking for a light stretch in the hip area. When you feel that light stretch, you will hold it for 20 seconds then relax. Move over to the other side and hold that for 20 seconds. Go through the exercise on both sides because the other side might also be tight and just give the main side that you are working on a bit of a break. If this is too easy, you can intensify the exercise a little bit by pushing your leg out to the point where you feel a light stretch.

#3 – Press Up

Press Up

Press Up

We are working on the mobility in the back. You lie on the mat. Your hands are just at the shoulder height. You will press up and arch to the back, try to arch in the whole spine and then back down. You will do 5 repetitions and at the top point, you will just hold it for a second or two and then back down. You can progress to 10 repetitions. Go through the exercise in a smooth controlled movement and with each repetition, try to go a little bit farther as you are really working on the mobility in the back.

If you want to end your back soreness once and for all, then check out the Fix My Back Pain program here:

Fix My Back Pain bundleTake care!

Rick Kaselj, MS

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