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The perfect working desk posture is something that every worker in the world is trying to obtain. But what is it, exactly? Is it the classic seated position with hips, knees, and elbows all bent to a perfect 90 degrees? Or is it converting your desk to a standing work station, because standing has just got to be better than sitting, right? There is a growing sentiment amongst workers and non-workers alike that the "perfect posture" must be obtained to eliminate pain and discomfort. Furthermore, the phrase that "sitting is the new smoking" promoted by media outlets and fear-based advertising has effectively scared people from assuming comfortable sitting positions and popularized the use of standing work stations. We're going to put that notion that sitting is the new smoking to rest and show you what the actual perfect working desk posture looks like!

No gym, no problem! This article will help you master an at-home workout routine. With home workouts, you likely don't have much exercise equipment. There are a plethora of exercises that you can perform to keep your body in shape. With all the at-home routines I have seen performed, there is one piece many often don't fully understand. That is properly super-setting or pairing exercises. This is achieved by super-setting muscles that perform opposing movements. An example of a superset is to perform a bicep curl paired with a tricep extension, NOT to perform two different bicep exercises after each other. This article will give you a better idea of how to be efficient with your home workouts, we will provide some examples that you can perform at home today to master home workouts!

Limited ankle dorsiflexion has been associated with a whole host of lower extremity injuries including plantar fasciitis, Achilles tendinopathy, calf strains, shin splints, patellofemoral pain, IT band syndrome, and even ACL injuries. Additionally, limited ankle mobility manifests itself as a functional limitation in every day tasks such as walking, negotiating stairs, and even in athletic endeavors such as achieving proper squat depth or cutting. While the problems associated with limited ankle mobility are well known, the solutions on how to increase ankle dorsiflexion are not. Who else has spent hours and hours stretching without any increase in ankle dorsiflexion range of motion? In this article, we're going to cover everything you need to know about ankle mobility. From defining what ankle mobility is, why you need it, how to assess it, and most importantly, how to improve it! Hang on tight for the best ankle mobility exercises to improve ankle dorsiflexion that you can do from the comforts of your home to decrease your risk of lower extremity injury, improve your functional abilities, and enhance your athletic performance!

Take your home workouts to the next level with bodyweight chair exercises! Similar to a bench in a traditional gym, you can use a chair in a variety of different ways to get an absolutely killer bodyweight chair workout. Whether it's your arm, elbow, knee, or feet on the chair, your core has to be absolutely rock solid and strong in order to perform bodyweight chair exercises. Let's just say that chairs are not just for sitting on! In this article, we will show you 10 killer bodyweight chair exercises to challenge your home workouts.

When you sit for a prolonged period of time do you notice some neck, back, or shoulder discomfort? We have all been there at some point in our lives. We can guarantee your back doesn't feel great after sitting for 8 hours. Do not worry, this is completely normal. It is a good thing that your body is sending signals to your brain telling you itโ€™s not comfortable, listen to your body and move! Posture is a hot topic and is a bit misunderstood. There is no science backing up the perfect posture, however, this article will break down how you can improve postural pain.

Are you dealing with a rotator cuff injury? If you answered yes, don't worry! Regardless of the severity of your rotator cuff injury, there is a solution out there for you. We have helped thousands of people with rotator cuff issues, it just comes down to quality education and exercises. In this article, you'll learn about rotator cuff injuries, rotator cuff tests, and exercises for rotator cuff injury!

How many times have you heard from your trainer, physio, or coach to not let your knees go over your toes?! One too many times I would say! The recommendation to never let your knees go over your toes is rooted in misinformation and unjustly injects fear into a very normal and simple movement that you perform countless times throughout the day as you are getting out of a chair, going downstairs, or kneeling on the ground. But this improper advice even extends to the weight room and gym, where you'll hear that squatting deep or lunging with your knees over toes will blow up your knee.ย  This widespread inaccurate advice and fear is a pandemic I'm going to call "knee-bola". In this article, I'm going to show you what happens when your knees go past your toes and why we need to eliminate knee-bola once and for all!

The Pelvic Floor is a term that is gaining more and more attention in the healthcare world. You might have heard this term specifically geared toward women or childbirth or you might think that older folks are the only people with pelvic floor problems. You might be thinking what exactly is the pelvic floor, do I have one, and what can I do to help improve my pelvic floor health. Letโ€™s begin with the basics and we will demonstrate a few pelvic floor exercises!

The Turkish Get Up is a full-body three-dimensional exercise that is great for shoulder stability, muscle endurance, & grip strength. However, just because it is good for everything doesn't mean everyone can and should be able to do it! In this article, you will learn everything you need to know to not screw up the Turkish Get Up.

Did you know that training your body to reach your highest potential may be vastly limited if you are not also training your mind? Todayโ€™s focus on mindfulness, meditation, holistic healing, and mind-body care is proving useful in getting you to the next level and to staying on the cutting edge of true health, fitness, and wellness.

Your body is nothing, if not for your brain.