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4 Exercises to Stop Neck Pain Fast

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Filed Under (General) by Rick Kaselj

Hey, this is a continuation on yesterday’s video and article. If you missed it, you can check it out here.

Today, I want to specifically talk about neck pain. If you or your kids are playing Pokémon Go that causes you neck pain, here are exercises that will ease your neck soreness.

Enjoy!

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In today’s video, I wanted to go through quick fixes for neck pain.

Neck Pain Treatment (QUICK FIX)

CLICK HERE to watch the YouTube video.

I got Andrea to demonstrate.

#1 – Ball into the Neck

Ball into the Neck

Ball into the Neck

You will need a golf ball, a tennis ball, or a dog ball. Press the ball into your upper trapezius or mid part of your upper neck. A lot of times, this area is tight and that tightness leads to neck pain. We are loosening up the upper trapezius muscle or upper neck muscle in order to decrease the pull happening on the neck. Start at your shoulders working your way up to your neck. Look for like 5 sensitive areas rolling through and hold the sensitive area for a second or two until the pain subsides.

#2 – Neck Rotations with Arms Fixed

Neck Rotations with Arms Fixed2

Neck Rotations with Arms Fixed

Andrea is sitting nice and tall, feet are flat on the floor and her legs are hip width apart. Her head is in great alignment with the shoulders and the hips which puts the neck in the least amount of stress. The more shoulders are rounded forward, the more that the head is forward and the more stress gets put on the neck. We will then add gentle neck rotations. Andrea will rotate to one side until to a point of light resistance and then rotate to the other side going back and forth. Perform 1 set of 3 repetitions on each side in a smooth and controlled movement holding the end position for a second or two. We are looking for a light stretch.

#3 – Chair Arches

Chair Arches

Chair Arches

You are sitting in a chair.  Place your hands behind the head and then you will arch back. We are loosening up the mid back area because if this area is tight and stiff, it has poor mobility. We want to loosen up, improve the mobility or movement in those vertebrae in the spine to decrease the stress on the neck or in the lower back. Perform 1 set of 5 repetitions in a smooth controlled movement with a good stop at the end position for a second to 2 seconds. And with every repetition, try to arch back a little bit further.

#4 – Chin Tucks

Chin Tucks

Chin Tucks

You will sit nice and tall, feet are flat on the floor and legs are hip width apart.  You will drop the chin then go back to the starting position and then relax. We are putting the head in ideal alignment. If you are really stiff in the mid back area, you might feel like resistance in the mid back area and that’s normal. If you have too much tightness in the upper neck, you will probably feel like a stretch in the upper neck area. With this one, it is really important to not overdo it because if you over stretch things, you might get a tension in head or headache. Perform 1 set of 5 repetitions in a smooth controlled movement holding the end position for a second or two with light intensity.

Give those four exercises a go to relieve neck pain!

If you are looking for a resource to help you find relief to manage your neck discomfort and prevent future flare-ups, then check out the Neck Pain Solved program here:

NECK PAIN SOLVED PROGRAM

Take care!

Rick Kaselj, MS

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Correct Your Forward Head Posture With This Easy Exercise

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Filed Under (General) by Rick Kaselj

I hope you had a great weekend. Over here in Kelowna, we are starting to feel the summer.

Kelowna

One thing that I noticed over the weekend while walking around the town is that a lot of people are playing Pokémon Go. Too much playing of this mobile game may lead to Forward Head Posture and neck pain. So, I got a quick forward head posture fix for you.

Enjoy!

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In today’s video, I wanted to go through a quick forward head posture fix.

Quick Forward Head Posture Fix

CLICK HERE to watch the YouTube video.

I got Donnalee to demonstrate.

This exercise is called 123 Exercise which is a great quick fix for forward head posture. This will enable you to put your head and shoulders in good alignment.

123 Exercise

123 Exercise

Place your hands out front and bring the elbows backwards. You will then bring the elbows to the side.  And then straighten the hands reaching down a little bit. Perform one set of 5 repetitions holding the end position for 5 seconds or 10 seconds.

Give that exercise a go!

If you want to instantly improve your posture for greater strength, better health and energy, then check out the Forward Head Posture FIX program here:

misc118-2

Take care!

Rick Kaselj, MS

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The 2-Minute Trick To Control Your Food Cravings

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Filed Under (General) by Rick Kaselj

Happy Sunday! I hope you’re taking a day to relax a little bit, have fun with your loved ones and spend time outside.

Well, my son is starting a new hobby of skipping rocks. It was so cool seeing him yesterday practicing and learning new techniques to improve his hobby down by the river.

Son of Rick

Now today, I have the continuation of the interview I had with Zack Zeller as we talked about the two-minute trick to control your food cravings. If you missed yesterday’s 1st part of the interview, you can check it here.

Enjoy!

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Interview with Zack Zeller: The 2-Minute Trick To Control Your Food Cravings

CLICK HERE to watch the YouTube video interview.

In the interview above, you will discover:

  • How Emotional Intelligence Can Help You Lose Weight
  • What is the importance habit force to achieve permanent fat loss?
  • One habit that can help you curb overeating
  • The 2-Minute Trick To Control Your Food Cravings

I hope you enjoyed the interview.

If you missed the 1st part of the interview, you can check it here.

If you would like more information about Zack Zeller, you can visit him at DailyNutritionHQ.com.

If you are looking for an extensive list of superfoods that will help you eliminate joint pain and decrease whole body inflammation, then check out the Best Foods That Rapidly Slim & Heal In 7 Days program here:

Best Foods That Rapidly Slim & Heal In 7 Days

If you know someone who would be great to interview, please do email.

Or if you have an injury story or something that would benefit health and fitness professionals, please contact me.

Take care!

Rick Kaselj, MS

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Here’s a list of interviews that might interest you:

3 Pillars of Permanent Fat Loss

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Filed Under (General) by Rick Kaselj

This morning, I woke up hearing a water splashing sound coming from our pond. When I looked at my backyard, I found this…

Coco in the pond

I got a good chuckle from what I saw as my dog Coco had a nice swim with the fishes.

Moving on to what I got for you today, I will share an interview I had with Zack Zeller as we talked about the importance of plant-based nutrition.

Enjoy!

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Interview with Zack Zeller: 3 Pillars of Permanent Fat Loss

CLICK HERE to watch the YouTube video interview.

In the interview above, you will discover:

  • Who is Zack Zeller?
  • Zack’s 3 Pillars of Permanent Fat Loss
  • #1 Reason Why You Should Embrace Plant-Based Nutrition
  • How to increase plant-­based intake ratio without sacrificing your favorite foods?

I hope you enjoyed the interview.

If you would like more information about Zack Zeller, you can visit him at DailyNutritionHQ.com.

If you are looking for an extensive list of superfoods that will help you eliminate joint pain and decrease whole body inflammation, then check out the Best Foods That Rapidly Slim & Heal In 7 Days program here:

Best Foods That Rapidly Slim & Heal In 7 Days

If you know someone who would be great to interview, please do email.

Or if you have an injury story or something that would benefit health and fitness professionals, please contact me.

Take care!

Rick Kaselj, MS

.

Here’s a list of interviews that might interest you:

3 Best Exercises to Get Rid of Shoulder Joint Pain

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Filed Under (General) by Rick Kaselj

Okay, real quick as I’m off to shoot some more YouTube videos.

Today, I have a video and article for you on three exercises that will help alleviate your shoulder joint pain.

Enjoy!

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In today’s video, I wanted to go through the top three shoulder joint pain relief exercises.

TOP 3 Shoulder Joint Pain Relief Exercises

CLICK HERE to watch the YouTube video.

I got Donnalee to demonstrate.

#1 – No Money

No Money

No Money

You are in a nice posture. Your elbows are pressed against your side. You will then bring the hands out and really focusing on the rotation of the upper arm. We are isolating out the shoulder joint, working on the range of motion and stretching out the shoulder joint. Perform 1 set of 5 repetitions in a smooth and controlled movement with a good stop for a second or two at the end position. We are really working on range of motion and then light stretching.

#2 – Hand to Opposite Shoulder

Hand Opposite Shoulder

Hand to Opposite Shoulder

Donnalee is reaching for the opposite shoulder blade. She will use the opposite hand to push the arm a little further backwards to really work on improving the flexibility in the shoulder joint. Hold the end position for 10 seconds then you can progress to 20 seconds. We are stretching all throughout the whole shoulder. The stretch happens in the shoulder joint and in the front of the shoulder. Perform 1 set of 2 repetitions on each side alternating back and forth. You will hold the end position for 10 seconds and then you can progress to 20 seconds. We are looking for a light stretch throughout the shoulders depending on where the tightness happens in your shoulders.

#3 – Vertical Hanging Exercise

Vertical Hanging Exercise

Vertical Hanging Exercise

You need to find a door frame. You will reach up and grab the door frame.  Your arms are straight over head and then you will drop your heels and weight. You are stretching throughout the shoulder joint. Perform 1 set of 5 repetitions holding the end position for 5 seconds and then you can progress on to 15 seconds. We are looking for a light stretch happening in the shoulder joint area.

If you are not able to reach all the way up, you can just reach to the point that you can. And then bend through the knees and the hips in order to get that stretch. If you can’t reach all the way up, you can reach for a lower point. If you have sloppy shoulder or dislocated shoulder, you should not do this exercise. If you have stiff or tight shoulders, this is a great exercise for you.

These top 3 shoulder joint pain relief exercises will definitely make you feel a lot better. Give them a go!

If you want to stop your annoying shoulder pain 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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2 Ways To Check Hip Flexors Tightness

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Filed Under (General) by Rick Kaselj

Hey, I hope your day is going well.

The family is planning to head out to the lake and enjoy a day outside. But before we go, I want to share with you this video and article on the #1 cause of hip muscle pain.

Enjoy!

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In today’s video, I will go through the number one cause of hip muscle pain.

#1 Cause of Hip Muscle Pain

CLICK HERE to watch the YouTube video.

The number one cause of hip muscle pain is the hip flexors. Some people don’t know that the hip flexors are not exactly one muscle; they are actually 2 different muscles. These are the iliacus muscle and psoas muscle.

The common mistake that people make is that they just work on one of the muscles and ignoring the other which is not solving the problem. Now, how do you know if you are having an issue with your hip flexors? You will notice pinching when you squat.

I got Andrea demonstrate.

#1 – Pinching in the hips during squats

Pinching in the hips during squats

When you are doing a bodyweight squat with hands out front, you might notice pinching when you get to the bottom position. You might also shift more to one side compared to the other side. These are signs of hip tightness. If you have tight hip flexors, you will have resistance in the hip on how far you can go.

#2 – Can’t do deep squats

Not getting deep enough in your squats

If you go through an overhead squat and you have tight hip flexors, you’ll not be able to go as deep as you can when squatting. Shifting to one side also affects the activation, endurance and strength of the gluteus maximus. With the glutes being inhibited or affected by the hip flexors tightness, it results to all kinds of issues when it comes to performance issues and injuries in the knee, hip and back.

One thing to remember is that stretching is not enough. As mentioned, there are two muscles that we should focus and stretching is not sufficient. You will need a multiple of modalities to fix tight hip flexors.

If you want to instantly release your hip flexors for more strength, better health and all day energy, then check out the Unlock Your Hip Flexors program here:

Unlock Your Hip Flexors

Take care!

Rick Kaselj, MS

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Best Exercise to Eliminate Neck Pain for Men

3

Filed Under (General) by Rick Kaselj

Hey, I just got back from Denver. The last time I was in Denver, I wasn’t able to enjoy much but this time the city really won me over. One of the highlights was when we went to the mountains and did whitewater rafting activity together with a number of people from the conference that I attended.

Colorado Adventure Park

During the rafting trip, I noticed a lot people who were sleeping in their chairs. The ones that looked most uncomfortable at their sleeping position and mostly likely be in pain were men. Today, I have quick exercises for men to help get rid of their neck pain.

Enjoy the video and article below!

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In today’ video, I wanted to go through the best neck pain relief exercise for men.

Best Neck Pain Relief Exercise for Men

CLICK HERE to watch the YouTube video.

I got Donnalee to demonstrate.

# 1 – Fingers into the muscle

Fingers into the muscle

Men suffer from neck pain because of muscle tightness commonly in their upper trapezius. Take your fingers and then press into the muscle. You will look for the sensitive spot within the muscle. You will press upon that sensitive spot so it’s comfortable and not in screaming pain.  Hold it there and let it relax. When it relaxes, you will then move over to another point. You will work your way throughout the muscle looking for those sensitive points.

# 2 – Ball into the muscle

Ball into the muscle

You use a ball and push the ball into the muscle. Perform one set of 5 repetitions so looking at 5 different spots in the muscle. Utilize a ball and find those sensitive areas, pressing the ball into the hyperactive muscle or tight muscle.

# 3 – Ball between the wall and the body

Ball between the wall and the body

You can make it even more challenging by utilizing the wall. Place the ball between the wall and your body. Put your body weight into it pressing deeper and harder into the muscle. Find the sensitive area and then press. It will be a little uncomfortable. You will hold it for a second or two until it relaxes and then you will move on to another spot in the muscles.

Give these three options a go for neck pain relief!

If you are looking for a resource to help you find relief to manage your neck discomfort and prevent future flare-ups, then check out the Neck Pain Solved program here:

NECK PAIN SOLVED PROGRAM

Take care!

Rick Kaselj, MS

.

3 Yoga Moves To Beat Knee Pain

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Filed Under (General) by Rick Kaselj

Happy Sunday!

I am on my way back to Canada from Denver. If you get a chance to visit Denver this summer, it is really a cool big city to check out. The city got a lot of neat little places like this…

Neat Spot in Denver

Today, I have some yoga moves that can help you alleviate your knee pain.

Enjoy the video and article below!

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In today’s video, I wanted to through three knee pain relief yoga movements.

3 Knee Pain Relief Yoga Movements

CLICK HERE to watch the YouTube video.

I got Donnalee to demonstrate.

#1 – Single Knee to Chest

Single Knee to Chest

Single Knee to Chest

You are lying down on the ground. You will pull the knee towards your chest as much as you can. Try to get as much range of motion happening in the knee. If placing your hand is too much on the knee, you can place your hand underneath. We are trying to be offloaded so you are not standing and putting any pressure through the joint and just working on range of motion in the knee. Perform 5 repetitions on each side alternating back and forth. You are getting as much range of motion in your hip and your knee as you can, holding and moving to the other side in smooth controlled movement with light intensity. We are maintaining and improving the range of motion in the knee.

#2 – Low Bridge


Low Bridge

 Low Bridge

You are bending at the knees. The feet are hip width apart. Push through your legs and lift your seat up. You will hold it for a second or two and then you will come back down. We are working on activating the hips, knee, hamstrings and glutes. We are working on the muscles above the knee joint. Strong glutes and hamstrings decreases the stress on the knees and decreases knee pain. Perform one set of 5 repetitions in a smooth controlled movement.

#3 – Single Leg And Hand Touch

Single Leg And Hand Touch

Single Leg And Hand Touch

You can place your hand on the wall or in the railing. We are not worrying about balance. Place your weight on one leg then bend through the hip and try to touch the floor and then come back up. We are really focusing on the glutes and the hamstring to do the work. Perform one set of 5 repetitions on each leg alternating back and forth in smooth and controlled movement. We are activating and strengthening the hamstrings and glutes.

Give those three knee pain relief yoga movements a go!

If you want to take charge of your knee pain and eliminate the soreness safely, then check out the Fix My Knee Pain program here:

Fix My Knee Pain

Take care!

Rick Kaselj, MS

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