5 stretching workouts made easy.
EBM Fitness Solutions, Hamstrings, Hip mobility, Hip pain, Knee pain, LBP, Low back pain, Low back tightness, Physical therapy, Shoulder pain, Soft tissue mobilization, Stretching, Hip flexor stretch Dr. Tom Biggart EBM Fitness Solutions, Hamstrings, Hip mobility, Hip pain, Knee pain, LBP, Low back pain, Low back tightness, Physical therapy, Shoulder pain, Soft tissue mobilization, Stretching, Hip flexor stretch Dr. Tom Biggart

5 stretching workouts made easy.

Your body feels tired and mentally you have been talking yourself out of the workout all morning.

If you have been exercising for any amount of time, I am sure you can relate to this scenario. So what should you do?

The take-home message… do something. Motion is lotion to your body.

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7 reasons you are training with pain - and how to fix them [FREE guide].
Assessment, EBM Fitness Solutions, Evaluation, Exercise, Exercise Program, Fitness, Hip pain, Knee pain, LBP, Low back pain, Physical therapy, Movement screen, Poor posture, Shoulder impingement, Shoulder pain Dr. Tom Biggart Assessment, EBM Fitness Solutions, Evaluation, Exercise, Exercise Program, Fitness, Hip pain, Knee pain, LBP, Low back pain, Physical therapy, Movement screen, Poor posture, Shoulder impingement, Shoulder pain Dr. Tom Biggart

7 reasons you are training with pain - and how to fix them [FREE guide].

If your training is not lifting you up and making you feel stronger and younger with more energy then something may be off with your training.

If you are typically more beat up and notice it is harder to lift weights as you did before then it is time for you to change your approach to training.

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7-Day Strength and Mobility Reboot [FREE guide].
Assessment, EBM Fitness Solutions, Evaluation, Hip mobility, Hip pain, Knee pain, LBP, Low back pain, Physical therapy, Poor posture, Shoulder impingement, Shoulder pain, Soft tissue mobilization Dr. Tom Biggart Assessment, EBM Fitness Solutions, Evaluation, Hip mobility, Hip pain, Knee pain, LBP, Low back pain, Physical therapy, Poor posture, Shoulder impingement, Shoulder pain, Soft tissue mobilization Dr. Tom Biggart

7-Day Strength and Mobility Reboot [FREE guide].

If you are having a harder time exercising or performing your daily activities, I have good news and bad news.

The bad news is that these issues WILL NOT resolve on their own. They will just get worse if left unchecked.

The good news is that, in most case, you can not only alleviate but actually resolve the issue in question.

The strategies in the 7-Day Strength and Mobility Reboot Guide will help you move better, have less pain, and get back to doing things you thought you could no longer do.

The strategies are simple and easy to do and there is a minimal time commitment involved. To make these work, consistency is the key. Follow the plan to start feeling better.

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All exercise programs MUST start with an assessment.
Assessment, Evaluation, Movement screen, Shoulder pain, Physical therapy, Low back tightness, Low back pain, LBP, Knee pain, Hip pain, Exercise Program, EBM Fitness Solutions Dr. Tom Biggart Assessment, Evaluation, Movement screen, Shoulder pain, Physical therapy, Low back tightness, Low back pain, LBP, Knee pain, Hip pain, Exercise Program, EBM Fitness Solutions Dr. Tom Biggart

All exercise programs MUST start with an assessment.

You are thinking about starting an exercise program. You are ready. You are motivated and you are going to dominate and accomplish all of your goals. How do you know what exercises to start with?

Is it some random drawing by throwing exercises in a hat and pulling them out? Do you hit up the internet and find the latest and greatest to follow? Do you turn to Instagram and the girl with the painted-on yoga pants or the guy-that-never-seems-to-wear-a-shirt-in-any-video?

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Do this stretch for low back and shoulder pain. [video]
Fitness, Physical therapy, Shoulder impingement, Shoulder pain, Stretching, Low back pain, LBP, Low back tightness Dr. Tom Biggart Fitness, Physical therapy, Shoulder impingement, Shoulder pain, Stretching, Low back pain, LBP, Low back tightness Dr. Tom Biggart

Do this stretch for low back and shoulder pain. [video]

Low back tightness is common. Feeling some tightness in the low back is not uncommon. The reasons why the back can be tight are numerous. Most do not even involve the low back itself.

Other problems in the body (weakness, tightness and poor mechanics when moving) tend to manifest as low back pain. Sneaky sneaky.

Because of this, stretching the low back directly is often not the solution.

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How to stretch your hamstrings and not your sciatic nerve [video].
Exercise, Fitness, Physical therapy, Knee pain, Hamstrings Dr. Tom Biggart Exercise, Fitness, Physical therapy, Knee pain, Hamstrings Dr. Tom Biggart

How to stretch your hamstrings and not your sciatic nerve [video].

Most people stretching their hamstrings are really stretching their sciatic nerve. In general, nerves do not like it when you stretch them. The hamstring runs from the bottom of your butt to the back of the knee. Therefore, bending your spine to stretch the hamstrings makes no sense.

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Did I just make hamstring drops harder [video]?
Exercise, Fitness, Hamstrings, Hip-dominant exercises, Knee pain, Physical therapy, Posterior chain, Hamstring drops Dr. Tom Biggart Exercise, Fitness, Hamstrings, Hip-dominant exercises, Knee pain, Physical therapy, Posterior chain, Hamstring drops Dr. Tom Biggart

Did I just make hamstring drops harder [video]?

Set up with your feet anchored under a dumbbell rack or other solid structure that will not move. Focus on bracing the abs, staying tall throughout the motion and not bending at the hips. Perform the hamstring drop with only one leg on the way down and both legs coming back up. Try to keep the emphasis on the hamstring, not the arms and shoulders. The upper body is definitely assisting the movement, but the hamstrings should be the focus. Enjoy.

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Brutal hamstring exercise [video].
Exercise, Fitness, Hip pain, Hip-dominant exercises, Knee pain, Physical therapy, Posterior chain, Hamstrings Dr. Tom Biggart Exercise, Fitness, Hip pain, Hip-dominant exercises, Knee pain, Physical therapy, Posterior chain, Hamstrings Dr. Tom Biggart

Brutal hamstring exercise [video].

This will punch your hamstrings right in the mouth. Set up with both knees bent, feet flat on the ground with a slider under one of your feet. Lift the foot that is not on the slider off the floor. Perform a single-leg bridge with the other leg. Once at the top of the motion, straighten the knee by sliding the foot away from the body. When the knee is extended, keep the hips on the floor, bend the knee and start again with the single-leg bridge.

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Pullthroughs - a better way? [video]
Exercise, Fitness, Hip mobility, Hip pain, Knee pain, Physical therapy, Strength training, Pullthroughs, Posterior chain, Hip-dominant exercises Dr. Tom Biggart Exercise, Fitness, Hip mobility, Hip pain, Knee pain, Physical therapy, Strength training, Pullthroughs, Posterior chain, Hip-dominant exercises Dr. Tom Biggart

Pullthroughs - a better way? [video]

This is a great alternative if using some attachment for the hands increases back pain or you find yourself pulling too much with the arms. Start by setting the pulley so it is around hip-height. Set the strap so it goes around the front of your hips. Set and brace your neutral spine position. Focus on keeping pressure through the heels and sitting back through the hips. To return to the start position, squeeze the glutes and push the hips forward. Avoid overextending the hips and straightening the body as this will cause you to lose your balance and fall back.

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Spiderman stretch [video].
Exercise, Fitness, Knee pain, Physical therapy, Stretching, Hip mobility, Hip pain Dr. Tom Biggart Exercise, Fitness, Knee pain, Physical therapy, Stretching, Hip mobility, Hip pain Dr. Tom Biggart

Spiderman stretch [video].

This is an excellent movement for mobilizing and stretching the hips. Start with the first position and progress to the others as needed. Remember, focus on a mild-to-moderate intensity in the hip and glute area when performing these. Start in a pushup position. Bring one leg forward to the outside of the arm. In the second video, bend the elbow and try to get it as close to the floor as you can. In the third video, rotate the arm up towards the ceiling. Make sure to rotate the body, not just the arm. One way to help do this is to keep your eyes on your hand. The arm should not travel where the eyes cannot follow it.

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Stop stretching your tight muscles.
Poor posture, Stretching, Soft tissue mobilization, Physical therapy, Shoulder pain, Knee pain Dr. Tom Biggart Poor posture, Stretching, Soft tissue mobilization, Physical therapy, Shoulder pain, Knee pain Dr. Tom Biggart

Stop stretching your tight muscles.

"My muscles are tight, I have to go stretch"

                                                            - Almost every person I know

It seems simple enough. If you have muscle tightness, the remedy is to stretch said muscles.

Simple. Easy. Done deal. Moving on.

Not so fast.

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