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Effective and Ineffective Quad Stretch

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Filed Under (General) by Rick Kaselj

I am doing a quick video on quadriceps, an effective quadriceps stretch and an ineffective quadriceps stretch. I am going to use my trusty mop in order to help me out. The mop isn’t required but with the mop, we eliminate balance. We want to focus on stretches as opposed to a balanced exercise.

Effective & Ineffective Quad Stretch

CLICK HERE to watch the YouTube video.

I take my trusty mop and grab something stable. I am grabbing the quadriceps and bringing the heel towards the seat. Now a lot of people who stretches this way are really not getting an effective stretch in the quadriceps or the muscle that is typically tight in individuals which is rectus femoris, a two joint muscle that crosses over the hips. You need to get hip extension to get a more effective stretch. I am grabbing the heel or grabbing the forefoot, bringing the heel to the seat, and bringing the knee back to really isolate the rectus femoris.

How to Do Quadriceps Stretch

Quadriceps Stretch

If you see your client compensating the lower back by increasing the lower doses or doing an anterior tilt, what you can do is brace the abdominal area almost creating a posterior tilt, bringing the heels towards the seat. Prior to bringing the heels towards the seat, you are really activating that abdominal area and posterior tilting heel to seat and then bringing the knee back to get a more effective quadriceps stretch and hit the rectus femoris.

If you want to fix your muscle imbalances once and for all, then check out the Bodyweight Corrective Exercises 2.0 program here:

Bodyweight-Corrective-Exercises-2.0

Rick Kaselj, MS

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3 BEST Exercises to do After Knee Surgery

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Filed Under (General) by Rick Kaselj

I got a great question from one of the members in the Exercises for Injuries Facebook Secret Group. Before I came up and did some videos today, I asked people in the group if they have any specific videos that they wanted me to do. This was one of the questions that I received:

I just had a knee procedure, what are some exercises that I can do to help my knee recover fast?

It’s an excellent question and a really common one. I will go through three exercises along with the three important concepts that each of the exercises do which are important in the recovery process of the knee.

3 BEST Exercises to do After Knee Surgery

CLICK HERE to watch the YouTube video.

#1 – Knee Range of Motion

The first one is working on the knee range of motion, trying to rebuild the full range of motion back. You can do this in sitting where you use your hands to pull your knee up and try to bend that knee as far as you can and then straighten it out.

Knee Range of Motion Exercise

Knee Range of Motion

You can bring the heel down and then straighten it out. You can lift the heel, bend the knee, and bring that heel back and straighten it out. Try to work on that range of motion in the knee and get that range of motion back as much as you can.

A lot of exercises in knee procedures that are done at the very end in straightening the leg and the very end of bending the knees would be one of the last parts to come that is really common. You try to stay in ranges of motion that is pain-free. As you work on those ranges that are pain-free, your range will keep on increasing. You really have to work hard to get that range of motion back in the knee.

#2 – Strengthen the Knee Isometrically

The second one is strengthening the knee isometrically at different ranges of motion. Isometrics are very safe contraction. It is a contraction that is preferred when it comes to rehabilitating an injury in which the muscles around the joint are activating but the joint is not moving.

I get Donnalee to demonstrate it with the Bodyweight Deadlift at different knee ranges of motion. In doing this, you will need to pick a range of motion.

Bodyweight Deadlift focusing on Hip movement

Bodyweight Deadlift focusing on Hip movement

Donnalee is going to focus on the movement happening in the hip, bending down and then coming back up. She will do a couple of repetitions at that range of the knee.

Bodyweight Deadlift with Knees slightly bent

Bodyweight Deadlift with Knees slightly bent

Next, she will pick a different range of motion. This time she bends her knees a little bit more. She tries not to bend her knees forward. She tries to lean back and bend the knees. She will go through the deadlift movement at this different range of motion. Now, she is working on the muscles around the knee but the knees are in the same position. Also, she is working on the hip especially the glutes.

If we can strengthen those glutes by working on the other extension joint like hip extension, it will help the knee. You can go through different positions even deeper but not leaning forward, try to lean back and go through the bodyweight deadlift movement.

#3 – Single Leg Tubing Leg Press

You can use a loop tubing or like a Handle Tubing as you go through with the Single Leg Tubing Leg Press.

Single Leg Tubing Leg Press

Single Leg Tubing Leg Press

Donnalee is in a seated position and she goes through that leg press movement. She’s straightening her leg out and then coming back. She tries to work her knee throughout as much range of motion that she can that is pain-free.

You have to decide the discomfort and painful range for you. Try to stay in that pain-free range and then keep on building up as you do more movements.

With the resistive tubing, it allows us to go through the other contractions of the muscle:

  • Concentric contraction – the muscles are shortening and the joint is moving.
  • Eccentric contraction – the muscles are contracting but they are elongating and the joint is moving.

There you go. If you are looking at quickly recovering from your knee injury, make sure to incorporate those three concepts and the given examples of exercise for each of them. First is work on the range of motion which is super important. The second one, work on the knee isometrically and we did that with the bodyweight deadlift with the knee at different ranges of motion. Thirdly, work on the Single Leg Tubing Leg Press.

Thank you very much for the question in the Exercises For Injuries Secret Facebook group. The Facebook Secret group is for anyone who purchased one of my products. They are invited into this Facebook Secret group page where I check in every single day and answer people’s questions about the program that they are doing or any questions that they have outside of the program. I hope to see you in the Facebook Secret group page.

Make sure to swing by ExercisesForInjuries.com. Enter in your injury or pain. There’s a good chance that I have an article, an interview, or a video that will help you overcome your injury or pain.

Secondly, if you’re watching this on YouTube, head up above and hit subscribe. What that will do is every couple of days you’ll get a video like this where I talk about overcoming injury or pain.

Thirdly, head down below, hit like and leave me a question or a comment.

If you are suffering from nagging injury caused by knee pain or soreness, then it’s time for you to take charge of your Knee Pain and eliminate it safely. Grab your own copy of the Fix My Knee Pain program here:

Fix My Knee Pain

Take care!

Rick Kaselj, MS

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A Push Up Tweak to Rehab the Rotator Cuff

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Filed Under (General) by Rick Kaselj

In this video, I wanted to go through a great little tweak that you can do with the push up in order to target the rotator cuff better.

This push up tweak involves utilizing the mini band in the exercise.

A Push Up Tweak to Rehab the Rotator Cuff

CLICK HERE to watch the YouTube video.

I get Donnalee to demonstrate the exercise.

She puts the mini band between her wrists. She gets into the push up position, adjusts her hands to the position that she wants to be in, and do the push up movement and back.

Push Up with Mini Band on the Wrists

Push Up with Mini Band on the Wrists

With this exercise, the mini band is working on trying to bring your hands in and you have to fight to separate those hands and prevent those shoulders from those elbows rotating in. You have to work to rotate those elbows out, activate those lats, and activate the rotator cuff while the mini band is working on trying to bring you inwards.

If you don’t feel it very much through that mini band down at the wrists, you can move it further up. You can almost start in a rotated position and move to a rotated out position and go through the push up movement.

Push Up with Mini Band on the Forearms

Push Up with Mini Band on the Forearms

Now the mini band is trying to rotate your arms in which affects the shoulder and you are working on activating those lats and those external rotators in the shoulder like the rotator cuff in order to prevent that rotation.

There you go. You can start off with the wrists. If you do not feel it very much, you can move it up in the forearm and start with the rotated position in, work your way out, hold that outward rotation position and go through that push up movement and fight that resistance from that tubing in order to target the rotator cuff more.

Make sure to swing by ExercisesForInjuries.com. Enter in your injury or pain. There’s a good chance that I have an article, an interview, or a video that will help you overcome your injury or pain.

Secondly, if you’re watching this on YouTube, head up above and hit subscribe. What that will do is every couple of days you’ll get a video like this where I talk about different tips and tricks on overcoming injuries and preventing injuries.

Thirdly, head down below, hit like and leave me a question or a comment.

If you want to decrease pain, improve range of motion and heal rotator cuff injuries, then check out the Effective Rotator Cuff Exercises program here:

Effective Rotator Cuff Exercises

Take care!

Rick Kaselj, MS

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EXCELLENT Mini Band Exercise for the Rotator Cuff

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Filed Under (General) by Rick Kaselj

In this video, I wanted to go through an excellent mini band exercise for your rotator cuff.

When it comes to rotator cuff, they are the most common muscles that get injured in the shoulder. Having a wide variety of exercises that you can do in order to target the rotator cuff is very important.

EXCELLENT Mini Band Exercise for the Rotator Cuff

CLICK HERE to watch the YouTube video.

Here are two examples of exercises that you can do with the mini band to target the rotator cuff. I get Donnalee to demonstrate the exercises.

Level 1

Donnalee starts off with a 90/90 position. She is going to take the loop tubing or the mini band and loop it around her foot, keeping it firmly around the ball of her foot so it’s not going anywhere. She has her right leg forward.

Rowing with a Mini Band (Level 1)

Rowing using a Mini Band (Level 1)

Donnalee has the tubing with her left hand and she is going to row back. She’s bringing the elbow back in nice smooth and controlled movements in one to two seconds, holding it for a second, and then one to two seconds coming back.

She’s focusing on her wrist in neutral position and not curling the wrist. Also, she’s focusing on bringing the elbow back and focusing on the mid back doing the work. This is Level 1 and this hits the rotator cuff.

Level 2

To target the rotator cuff more, you do the rowing movement and bring the elbow out to the side and back down and then back to the start. So rowing, bring the elbow to the side to a stop, back down and then back to the starting position. It’s a nice smooth movement that you go through.

Rowing and Lifting the Elbow with a Mini Band (Level 2)

Rowing and Lifting the Elbow using a Mini Band (Level 2)

When it relates to the rotator cuff, the closer your arm is to your body, the less challenge or stress that is being put on the rotator cuff. If we are going through the rowing movement, we are not putting a lot of stress in the rotator cuff but it has to activate in order to help out. When we bring the elbow away from the body, it challenges the rotator cuff more.

If you are not able to go all the way to 90 degrees, that’s perfectly fine. You can start off by just going to 30 degrees or to 45 degrees, or 70 degrees. All those are different variations when it comes to the exercise.

There you go. If you have a simple mini band around and you’re looking for something that will help your rotator cuff, give those two exercises a go and pick the level that works best for you. Start off with the rowing one. If it is too easy and you are not getting much benefit, progress to the rowing with the chicken wing as I call it or lifting the elbow to the side to 90 degrees.

Make sure to swing by ExercisesForInjuries.com. Enter in your injury or pain. There’s a good chance that I have an article, a video, or an interview that will help you overcome your injury or pain.

Secondly, if you’re watching this on YouTube, head up above and hit subscribe. What that will do is every couple of days you’ll get a video like this where I talk about tips and tricks on overcoming injury or pain.

Now thirdly, head down below, hit like and leave me a question or a comment.

If you want to decrease pain, improve range of motion and heal rotator cuff injuries, then check out the Effective Rotator Cuff Exercises program here:

Effective Rotator Cuff Exercises

Take care!

Rick Kaselj, MS

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3 Stretches To Help Open Up Your Hips

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Filed Under (General) by Rick Kaselj

In this video, I will go through 3 stretches to help open up your hips.

It is really common that people will have tight hips. These tight hips lead to changing of posture, increasing risk of back pain, knee pain and other injuries.

3 Stretches To Help Open Up Your Hips

CLICK HERE to watch the YouTube video.

These are the three exercises that you can do at anytime that will help loosen up your hips and help prevent that muscle imbalance, poor posture and other aches and pains.

I get Donnalee to demonstrate the exercises.

#1 – Lunge Stretch

Take a big lunge step forward and try to open up that hip and open up that back hip. You go at a comfortable level that you can.

Lunge Stretch

Lunge Stretch

You can see how Donnalee started stepping forward and then she tried to straighten up. She is really working on opening up that back hip. When you do this, start off with 20 seconds hold, twice on each side. You are going to alternate it back and forth.

#2 – Pigeon Pose

Donnalee has her left leg out front and rotated it to the middle. She’s working on trying to straighten out that back leg. She’s opening up the front hip and the back hip as well.

Pigeon Pose

Pigeon Pose

Just like the other stretch, we are looking at holding it for 20 seconds and doing it twice on each side. You should be feeling a light stretch. It shouldn’t be painful or extremely uncomfortable. The first time you will do this exercise, it might be a little bit awkward but as you go through it and see how it feels, it will become easier to do.

#3 – Knee Openers

You sit down, bring the bottoms of your feet together and then open up your knees so you can actively try to bring the knees to the ground. You are trying to open up those hips and you will feel the stretch in your hip area. Hold it for 20 seconds, twice on each side.

Knee Openers

Knee Openers

Give those three stretches a go and look to see how your hips feel when you are opening and loosening them up. These will help you with your muscle imbalances, your posture and it prevents aches and pains in your hip, back and knee area.

Make sure to swing by ExercisesForInjuries.com. Enter in your injury or pain. There’s a good chance that I have an article, an interview, or a video that will help you overcome your injury or pain.

Secondly, if you’re watching this on YouTube, head up above and hit subscribe. What that will do is every couple of days you’ll get a video like this where I talk about tips and tricks on overcoming injury and pain.

Thirdly, head down below, hit like and leave me a question or a comment.

If you are interested in overcoming your Tight Hip Flexors in a fast, simple, safe, and effective program, then check out Fixing Tight Hip Flexors program here:

Tight Hip Flexors Solved Program by Rick Kaselj

Take care!

Rick Kaselj, MS

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How to Relieve Wrist Pain When Doing Push Ups

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Filed Under (General) by Rick Kaselj

I wanted to go through a video showing a little tweak that you can do if you are having a wrist pain when doing push ups.

It involves using the cement wall. But more specifically as opposed to doing a push up on a flat surface like on the ground, you can do a push up over an edge.

How to Relieve Wrist Pain When Doing Push Ups

CLICK HERE to watch the YouTube video.

Some people with flat hands just don’t have the flexibility in their wrists in order to do the movement and it puts pain in the wrist. If you decrease how much that wrist comes back or that middle finger gets pulled back, then it’s easier on the wrist and you can go through the push up movement.

You can use a ledge like the one I have here or you can use a riser in the gym, or on the edge of the machine, or even on a half foam roller in order to decrease that extension in your wrist, decrease the flattening of the hand, and decrease the pulling back of the middle finger.

I get Donnalee to demonstrate the exercise.

Push Up Tweak using a Ledge

Push Up Tweak using a Ledge

She has her hands wrap around the edge of cement. She’s going through the push up movement and coming back up.

By doing this tweak, you’ll get less wrist extension, the hands are not straight, and the fingers aren’t pulled backThose are three things that put a lot of strain on the wrist for people who don’t have good flexibility in their wrist. The lack of flexibility can be caused by a number of things; the hand, the palm, the elbow, and the shoulder.

Give that push up tweak a go if you are having wrist pain when doing regular push ups.

Make sure to swing by ExercisesForInjuries.com. Enter in your injury or pain. There’s a good chance that I have an article, an interview, or a video that will help you overcome your injury or pain.

Secondly, if you’re watching this on YouTube, head up above and hit subscribe. What that will do is every couple of days you’ll get a video like this where I talk about tips and tricks on overcoming injury or pain.

Thirdly, head down below, hit like and leave me a question or a comment.

If you are sick and tired of dealing with annoying wrist pain and you want to regain your wrist strength, then check out Fix My Wrist Pain program here:

Fix_My_Wrist_Pain

Take care!

Rick Kaselj, MS

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What To Do If The Push Plus Hurts?

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Filed Under (General) by Rick Kaselj

I hope you are having a great day.

Before I get to what I have for you today, I want to reflect back on Father’s Day.

I’ve celebrated a number of Father’s Day before but last Sunday was the best one so far.

On Sunday morning, I was flying back from San Diego and the cool thing was they bumped me up to first class.

Since I was not at home with the family, it was nice to have a little luxury and being treated special. Like getting this breakfast:

Fathers Day Breakfast

After not being able to drink coffee or tea because of a strong metallic taste in the water, I decided to have a real Father’s Day drink, a diet rum and coke at 9:30 am. (Not sure if I will do that again because it made writing this article a lot harder and my brain was a little slugging.)

I did make it home in the afternoon and got spoiled by the family.

Before I finish up on talking about Father’s Day, I do want to wish my Dad a Happy Father’s Day…

The Family

He is in some small village in Croatia with my mom, enjoying retirement for the summer. Thank you for being a great role model and all that you taught me. Maybe one of these days, I will be able to grow a real mustache like yours.

Okay, now moving onto something on wrist pain…

I had previously done a video on the best exercise for the subscapularis muscle which is called Push up Plus. Sometimes, the Push Up Plus exercise hurts. This has happened when I have worked with a couple of clients.

What To Do If Push Up Plus Hurts?

CLICK HERE to watch the YouTube video.

Before we abandon the Push Up Plus which is a great exercise to target that ignored rotator cuff muscle, let’s go with a couple of tweaks we can do for that Push Up Plus exercise to  move it from a painful exercise into an effective exercise.

I went through the Push Up Plus exercise in detail here. In this video, I will just go through the tweaks that you can do with Push Up Plus.

#1 – Push-up Plus using Fists

If we go from the knees or the toes, sometimes people do not like their hands flat . What you can do is going onto fists and doing the exercise from the fists. Sometimes people are really tight in that forearm and biceps which makes the exercise painful. So, the first tweak option that you can do is just going from open hands to closed fists.

Push-up_Plus_on_Fists

Push-up Plus using Fists

#2 – Push-up Plus using Forearms

The second tweak option that you can do is go from hands and then going down to forearms.

Push-up_plus_using_forearms

Push-up Plus using Forearms

#3 – Push-up Plus Under the Shoulders

Ideally, you want the hands underneath the shoulders. For some people that causes pain in the shoulders. Just move the hands out a little further and that will decrease the stress on the shoulder and then do the plus movement. This is the third tweak option.

Push-up_Plus_Hands_Underneath

Push-up Plus Under the Shoulders

#4 – Push-up Plus using a Chair

The fourth tweak option that you can do is go from the floor to a chair. Just go through the plus with a chair.

Push-up_Plus_with_Chair

Push-up Plus using a Chair

If I pop up on to the toes, its a little bit more of a challenging exercise as opposed to from the knees.

Push-up_Plus_with_Chair_on_Toes_

Push-up Plus using a Chair on Toes

Going from the mat onto a bench or a chair and it shifts the stress from the upper trapezius muscle and focuses more in the subscapularis muscle. This targets more the serratus anterior which is the rotator cuff muscle that is one of the very important shoulder blade muscles.

#5 – Push-up Plus using Wall

The fifth tweak option that you can do is utilizing the wall. You just need to add a little bit of an angle and then going through the plus movement. By utilizing the wall, you’ll be able to have the pressure on your hands and able to keep the wrists in a straight position which makes the exercise easier with less stress on the wrists and shoulder.

Push-up_Plus_Using_Wall

Push-up Plus Using Wall

#6 – Push-Up Plus with Feet Elevated

The sixth tweak option that you can do is Push Up Plus with feet elevated. If the upper body or arms are elevated and the feet are lower, it targets the serratus anterior and subscapularis better and putting less stress on the upper traps. This is a key thing to remember.

push-up_plus_with_feet_elevated_001

Push-up Plus with Feet Elevated

If you are doing push ups with your feet elevated, you are going to work your subscapularis and the serratus anterior more. The negative part is that you will work the upper trapezius a lot more and for most people those muscles are over developed and over active which affects how that shoulder blade muscle works properly. We don’t want to promote that upper trapezius muscle dominating things as it changes how our shoulder and shoulder blade work.

If you have pain when performing the push up plus exercise, those are a couple of tweaks that you can do in order to move it from a painful exercise into an effective exercise.

Make sure you swing by ExercisesForInjuries.com. Enter in your injury or pain. There’s good chance that I have an article, a video, or an interview that will help you overcome your injury or pain. Secondly, if you’re watching this on YouTube, head up above and hit subscribe. What that will do is, every couple of days you will get a video like this where I talk about overcoming injury and pain. Lastly, head down below hit like or leave me a question or a comment.

If you want to say goodbye to years of chronic wrist pain and discomfort once and for all while regaining your wrist strength, then check out the Fix My Wrist Pain program here:

Fix_My_Wrist_PainTake care!

Rick Kaselj, MS

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Quick Easy Exercise to Ease Your Mid-Back Stiffness

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Filed Under (General) by Rick Kaselj

I am back from my trip to Irvine and San Diego.

Last Saturday, I shared to a group of people how I have been able to create a “go-to” blog and YouTube channel when it comes to injuries and pain. It was great!

Rick Kaselj Teaching in San Diego California

Like with all my presentations, people asked me about their injuries after I presented and it was a pleasure to help them.

Now, what I have for you today is a  second video when it comes to a quick and easy exercise that you can do to loosen up your back.

A lot of people are doing a lot of sitting and a big complain is mid-back stiffness.

Quick Easy Exercise to Ease Your Mid-Back Stiffness

CLICK HERE to watch the YouTube video.

This exercise is great if you are sitting a lot and if you are having tension and stiffness in the mid back. It hardly takes any room and it takes no equipment. This exercise is called the Lunge with Shoulder Rotation.

I get Donnalee to demonstrate the exercise.

Level 1

Donnalee takes a big step forward with her right leg. She brings her right arm on the inside of the leg and then she brings both hands to the ground.

Lunge with Shoulder Rotation (Level 1 – Hands on the Floor)

Lunge with Shoulder Rotation (Level 1 – Hands on the Floor)

Some people are so tight and that’s all they can do because of their hip and mid-back.

Level 2

Donnalee brings her hand to the head and then she’s rotating through the shoulder to the level that she can. She goes back to the start and does it again.

Lunge with Shoulder Rotation (Level 2 –Shoulder Rotation)

Lunge with Shoulder Rotation (Level 2 –Shoulder Rotation)

Repetition wise, you start off with 3 repetitions and then you can progress to 5 to 10 repetitions. It should be feeling good in loosening up and there’s shouldn’t be pain associated with it.

Level 3

Donnalee straightens her arm out and then do the shoulder rotation as well. Now with this one, we’re looking at getting a stretch in front of the shoulder. We are really working those mid-back muscles and we’re really working on rotating that mid-back which is tight in most people.

Lunge with Shoulder Rotation (Level 3 – Arm to the Sky)

Lunge with Shoulder Rotation (Level 3 – Arm to the Sky)

When it comes to going through it on the opposite side, it’s the exact same thing. You take the big lunge. If you go to the left leg, left arm and shoulder going through the inside of that leg and then you can pick which level you are at. Level 1 is hands on floor. Level 2 is the chicken wing as I call it, a little chicken wing and rotating through that chicken wing. And then Level 3 is the arm to the sky. Pick which level you are at.

It’s an excellent exercise that helps opening up those hips which tends to be tight in people. Also, it helps in opening up the shoulder and loosening up the mid-back which is tight in so many people. Give that exercise a go.

Make sure you swing by ExercisesForInjuries.com. Enter in your injury or pain. There’s a good chance I have an article, a video, or an interview that will help you overcome your injury or pain.

Secondly, if you’re watching this on YouTube, head up above and hit subscribe. What that will do is every couple of days you’ll get a video like this where I talk about tips and tricks on overcoming injury or pain.

Now thirdly, head down below, hit like and leave me a question or a comment.

If you are looking for a program that has cutting edge techniques for improved performance that will help you reach all of your physical and movement goals, then grab your own copy of the Ruthless Mobility program here:

Ruthless Mobility Program by Dean Somerset and Rick Kaselj

Take care!

Rick Kaselj, MS

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