Who: Just about anyone. Pre or post-surgery, chronic pain + weakness, athletes, tendinopathies, etc.
What: Intermittent occlusion of blood flow using a tourniquet. This creates gains in muscle strength + size with low intensity exercise.
When: 1-3 times/week
Why: Create strength gains without stressing joints or soft tissue structures. 
How: 20-30 minutes of exercise with tourniquet cuffs on.

Mid back and hip stiffness are the two most common causes of low back pain from golf. Stiffness can also cause decreased power and consistency with the swing. This exercise tackles both!

Fear-Avoidance! Whoa! This is studied over and over again in research. We keep finding that those with increased fear of moving have poorer outcomes and longer recovery times. We also know fear avoidance contributes to long term disability and chronic pain. Yikes! If you are hurting (especially talking to my low back and neck pain folks), move to whatever capacity you tolerate. I promise it will help. Bottom line: Motion is lotion. Movement is medicine. 

Deep core strengthening! There are many layers of ab muscles. They all need to be strong to help keep us healthy and pain free! These exercises work the deeper layers of ab muscles to help keep your low back stabilized! Make sure you breath throughout and try as many as you can! *Check the video for further instructions!

Runners! You guys almost always have weak hips. The best way to strengthen your hips is doing a ton of single leg strengthening. After all, we run on one leg at a time! These wall squats are killer, but super beneficial. Squat, hold 10 seconds, switch legs. Try 5-10!

arch support

Big toe stretch for foot pain relief