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Best Hip Pain Relief Exercises

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Filed Under (General) by Rick Kaselj

Hey, I hope you are having a great weekend!

I know it has been a little while since I sent out a video on great exercises when it relates to a common pain that you may have. But today, I got one for you.

The pain that I am focusing is hip pain. Based on my experience, there a lot of people who suffer from hip pain silently. Take a look at the top 4 exercises to help you relieve hip discomfort below. Give these exercises a go!

Enjoy the article and watch the video where I go through things in detail. If the article or the video below does not apply to you, feel free to share this to your family, friends, colleague or someone you know who is suffering from hip pain.

Talk to you soon!

~ Rick

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In today’s video, I wanted to go through the best hip pain relief exercises.

Best Hip Pain Relief Exercises

CLICK HERE to watch the YouTube video.

I’ll get Andrea to demonstrate.

#1 – Kneeling Hip Flexor Stretch

Kneeling Hip Flexor Stretch

Kneeling Hip Flexor Stretch

She kneels, so the front leg and back is at 90. She had tightened up the abdominal area and the glutes and then she brings her hips forward. She will feel light stretch in front of the thigh. She can intensify the exercise by bringing the arm straight up over head. She is stretching out the right side and bringing that right arm over head. She will hold the stretch for 20 seconds and do it twice on each side. She will alternate back and forth going through the kneeling hip flexor stretch in order to stretch out the quads and the hip flexors. This will also decrease how much tension is on the hip because when the quads and the hip flexors are tight, they pull and irritate the hip joint that leads to pain.

#2 – Wall Hamstring Stretch

Wall Hamstring Stretch

Wall Hamstring Stretch

We use the chair as an example but this stretch is best done with the wall. She will lie down. Relax her arms and neck. The head is in good position and then she places her leg up against the wall or chair. We are looking for a light stretch in the hamstring area. We are going to have a 20-second hold, light stretch twice on each side.

#3 – Standing Back Arches

Standing Back Arches

Standing Back Arches

She is standing a little bit further with hip width apart. She has her legs straight. She puts her hands on her hips and then she arches back. She is bringing the hip forward, arching through the back. We are working on getting movement on the hip like hip extension which oftentimes lost with people with hip pain. We are working on improving the low back movement. A lot of times, people with hip pain have poor low back movement and that poor low back movement leads to more stress on the hip that causes more hip pain. She will do 5 repetitions with smooth controlled movement holding for a second or two at the end position. If it feels good, she can progress up to 10 repetitions.

#4 – 3 Way Hip Foam Rolling

Way 1 - Outer Part of the Hip

Way 1 – Outer Part of the Hip

We will use a foam roller. Andrea is going through the IT band or outer part of the hip. Oftentimes, this area is tight and the tightness pulls the pelvis and the hip that leads to more hip pain. She is moving from just above the knee joint to just below the hip. She is rolling up and down or self-massaging that IT band to loosen it up. She goes through 5 repetitions up and down. So a total of 10 repetitions with smooth controlled and whatever pressure she can manage when it comes to how deep the massage is happening.

Way 2 – Front of the Hip

Way 2 – Front of the Hip

She is foam rolling just below the hip joint up to just above the knee joint and then coming back down. She is moving up and down five times, working on quadriceps a little bit on that hip flexor. We are doing this to relieve the tension in the muscle so there’s less pulling on the hip joint and less pain happening in the hip.

Way 3 – Hamstring

Way 3 – Hamstring

She is working from the sit bones down to just above the knee. She is just working on loosening up the hamstring. Most of the time, this area is tight which pulls the pelvis that leads to hip pain. She will do this in a smooth controlled movement, five times up and down so a total of 10 repetitions. We are looking for light sensitivity. It should be a little bit uncomfortable as we are trying to loosen things up.

Give those four hip pain relieving exercises a go. I am certain that these exercises will drastically help your hip and overcome your hip pain.

If you want to overcome or prevent back and lower body injuries, then check out the Gluteus Medius Exercises program here:

Gluteus Medius Exercises

Take care!

Rick Kaselj, MS

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How to Fix Chronic Knee Pain

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Filed Under (General) by Rick Kaselj

In this video, I wanted to share with you a comprehensive insight on how to fix chronic knee pain.

Enjoy the video below!

How to Fix Chronic Knee Pain

CLICK HERE to watch the YouTube video.

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

Fix My Knee Pain

Take care!

Rick Kaselj, MS

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Best Knee Pain Exercises

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Filed Under (General) by Rick Kaselj

In this video, I wanted to go through the best knee pain exercises.

Best Knee Pain Exercises

CLICK HERE to watch the YouTube video.

I am going to get Alix to demonstrate them.

#1 – Standing Hip Flexor Stretch

Standing Hip Flexor Stretch

Standing Hip Flexor Stretch

Take a big step forward, flat in the front foot. Front knees are bent. Tighten up that abdominal area and tighten up the glutes. Bring the hips forward. We are looking at a light stretch in the front of the thigh and in the hip. Hold this for 20 seconds. We are looking for a light stretch and then you are going to alternate back and forth doing two repetitions on each side.

#2 – Wall Plank with Leg Kicks

Wall Plank with Leg Kicks

Wall Plank with Leg Kicks

Your hands are against the wall, touch below shoulder height. You are going to go on to your forearms. You are tight in the abdominal area and your body is in a straight line. Now, add leg kicks and alternate back and forth. We are working on stability in the hip which helps with knee pain. We are also working on the glutes and the hamstrings. The plank works out your core which also helps address knee pain.

When it comes to sets and reps, you will do a total of 10 repetitions, five on each side, alternating back and forth. As you saw, Alix did a nice controlled movement when it comes to bringing that leg back.

So, there you go! Give those two exercises a go when it relates to the best knee pain exercises.

If you want to end your knee discomfort permanently, then check out the Fix My Knee Pain program here:

Fix My Knee Pain

Take care!

Rick Kaselj, MS

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How To Keep Your Back Healthy and Happy

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Filed Under (General) by Rick Kaselj

I just received this package in my mail box. And I wanted to make a quick video to show you what is inside the package. Inside the package is a DVD which is one of my newest programs called the 7 Best Daily Habits for a Healthy Back.

I prepared this DVD a couple of weeks ago and worked so hard with my team to get it ready for you. Now, it is up for grabs!

YT vid - 7 Best Daily Habits for a Healthy Back

I wanted to give this to you as a gift. I only ask two things in return. First, I am asking you to help me with the shipping and handling fee of the DVD. Second, when you get your copy, take action on it. You will certainly benefit from this program. Your back will feel a lot better, healthier and happier.

If you want to grab your own copy of this FREE DVD, click on the button that says, “I Want To Get My Free DVD”.

Take care!

Rick Kaselj, MS

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#1 Stretch for Forward Head Carriage

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Filed Under (General) by Rick Kaselj

Hey, I hope you are having a great Wednesday.

Before I get you to today’s post, I wanted to remind you about the email that I sent out yesterday. In yesterday’s email, I talked about a new DVD that I am giving out and how you can grab your own copy for FREE. You can find out more about it here.

Now moving on to today’s post, I talked about a great stretch that you can do to correct forward head carriage.

Give this exercise a go and I’ll talk to you again later!

~ Rick

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In this video, I wanted to go through the number 1 stretch for forward head carriage.

#1 Stretch for Forward Head Carriage

CLICK HERE to watch the YouTube video.

I will get Alix to demonstrate it.

You are nice and tall, looking straight ahead and then you’ll drop your head to the side. You are looking for a light stretch on the opposite side. So key things to remember: you’re nice and tall, so you’re not rounded through your shoulder, you won’t feel much of the stretch if you round out and then just have the head move. The head is moving and you are dropping the head to the side, looking for a stretch in the opposite side. And when you drop your head to the side, the shoulders aren’t moving in any way.

Dropping the Ear to the Shoulders

Dropping the Ear to the Shoulders

When it comes to rounding out the shoulders, you are not getting much of the stretch doing that. Your head is nice and tall and then you will drop the head into the side. And you are looking for a light stretch. You will hold it for about 20 seconds and then you’ll go twice on each side. You can do this exercise standing. However, I find this exercise more effective if you do it in sitting position, that’s another option. So you can go through the stretch at work or while you are sitting and watching TV or playing on your phone.

So there you go, that is the number 1 stretch for forward head carriage.

If you want to end your shoulder discomfort once and for all, 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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How To END Knee Pain From Running

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Filed Under (General) by Rick Kaselj

Hey, I hope you had a great weekend. Up here in Canada, we finally had a break in Winter and got some beautiful sun. The family was able to head out and enjoy a day out hiking.

Hiking

Today, I am talking about running and it is definitely not a running weather where I am at. But I got a question from a reader who asked me about knee pain and running. I gave a great exercise that you can do if you are suffering from knee pain while running below.

Enjoy and take care!

~ Rick
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In this video, I wanted to show you how to end knee pain from running.

I’ll get Alix to demonstrate.

How To END Knee Pain From Running

CLICK HERE to watch the YouTube video.

Alix is working on strengthening the hip. A lot of people who run and have knee pain thought that they need to work on their knees in order to relieve the knee pain. But it isn’t the truth. The truth is you need to focus on strengthening up the hip. If you have better strength and stability in the hip, it will take up more of a load compared to your knee and will decrease that knee pain from running.

Knee Pain Exercise

Alix can regress the exercise by just doing single leg standing. So she is standing on one leg and the knees are bent. We are working on the hip, the knee and the ankle, so we are focusing on ankle stability, knees stability and working on hip stability. You will do five repetitions on each side, holding for about 15 seconds and you can progress up to a minute.

Folding Helicopter

Folding Helicopter

When this is easy and you feel that you are not getting much challenge, you can progress to that exercise called folding helicopter. You are standing, good balance over the foot and bending the knee. You square in the hip then dropping that hip and then coming back up. She has the back toe so she needs help. She can bring that back toe to regain the balance. She has the stick out front to help with balance as well. You can also use the wall. You can progress by going away from support, so away from the wall or the stick.

So if you have knee pain from running, give that exercise a go. Remember to focus on hip strengthening as opposed to working on your knee.

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

Rick Kaselj, MS

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7 Best Daily Habits for a Healthy Back DVD

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Filed Under (General) by Rick Kaselj

7-Day Aggressive, Yet Doable Plan

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Filed Under (General) by Rick Kaselj

Hey, I hope you are having a wonderful Sunday. Today is set as a nice day with the family. I am excited to know what we will end up doing on this great family day.

Today, I have an article for you from my good friend, Mike Whitfield.  He talked about a 7-day plan that will help you reach your health and fitness goals.

Enjoy the article! I will talk to you again tomorrow.

Take care!

~ Rick Kaselj, MS

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Hey look, I’ll admit from experience that sticking to any resolution is harder than you can ever imagine.

It’s not very encouraging to revamp your diet, start an exercise regimen and then see nothing change on the scale or in your clothes.

Believe me. I’ve been there.

In fact, Rick and I were just talking about the resolution craze and why 98% of people fall off within 6 weeks. It’s really simple.

You may not be doing something achievable.

Think about it – all these silly memes going around social media, telling you to eat organic foods only, never eating carbs and to wreck your joints with an endless amount of jumping and explosive movements.

Then we end up burned out, guilty or worse… HURT.

Why? Because it’s just not achievable.

So after losing 115 pounds myself without any surgery or complicated dieting and NOT pounding my joints over and over, I wanted to share with you my 7-day aggressive, yet doable plan that I’ve used with my private clients.

You won’t lose 10 pounds in a week with this, OK? But you will feel and look leaner, while losing 3-5 pounds if you follow it. And it will be the jump-start you need to stay on track.

By the way, 7-day plans are not for everyone. A longer, more consistent approach will work better. If you struggle with food decisions, especially on the weekends, I’ve got something for you later.

In the meantime, here’s the 7- day plan…

#1 – Focus on protein (aim for 70-120 grams a day).

No, you don’t need 200 grams a day like the magazines and “experts” say. You can get protein from protein shakes, eggs, meat, Greek yogurt, etc.

#2 – Enjoy bread, rice, etc. on the days you exercise

By the way, you only really need to exercise 3 days a week to see a difference).

Stick to just one serving (the size of your open hand).

#3 – Fill in the rest of your plate with non-starchy veggies however I know…

Salads are boring. Broccoli is dull. Kale is just stupid. However, you sauté’ some broccoli with minced garlic, a little butter and season it with salt and pepper, it’s a little more doable.

Oh yeah for salads – you can eat some croutons for crying out loud. And yes, you could do a lot worse than a store-bought low-calorie dressing. If you can’t do a homemade dressing, don’t sweat this small detail.

#4 – Don’t punish your body, just move it (here’s how)

Don’t make this complicated. Do 3 full body workouts with low-impact movements. Hit your legs first when you’re fresh, then hit your pulling and pushing muscles and finally your core. You can do this without equipment, too.

Here’s just ONE exercise that works your back without equipment called the Bodyweight Row (your back can be sore – crazy as it sounds, it works!).

#5 – (My favorite) – Have a planned reward meal!

I know, I know. Most other “aggressive” plans don’t allow a single cheat meal. Again, this is not achievable. Then when you do cheat, you feel guilty.

So enjoy some pizza Friday night or pancakes on Saturday morning without the guilt. It’s part of your plan.

You could lose up to 5 pounds this week with this approach (we recently had a client in our coaching group that lost 6 doing this).

Then, your transition into a long-term approach is actually achievable.  Doing this any longer than 7 days becomes miserable.

In fact, if you love eating carbs (that’s me), then you can see what I did for a very special client of mine named Lori.

You’ll be able to enjoy 4X the “cheat meals” than this 7-day plan, yet still lose a modest 2-3 pounds a week.

It’s my “Achievable Body” plan.

Having more reward meals than a single cheat day and not destroying your joints sound good?

==> Check out the Achievable Body here

Achievable Body

Have a great week,

Mike Whitfield, Master CTT
Creator, The Achievable Body

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