The hamstring stretch ensures appropriate length but also awareness in lifting movements

Hamstring Stretch

A good hamstring stretch can be the difference between pain and freedom.

For the vast majority of the populations, 2 things make the hamstring stretch critical:

  1. We will pick things up and put things down.
  2. We will reach, roll, and adapt throughout our spine.

If this is indeed true, then knowing how to isolate the hamstrings for work and the spine for adaptation is critical.  Failing to use the hamstrings while lifting ensures excessive stress to the low back and spinal cord.  Neglecting to produce a solid base will undoubtedly leave the same tissue incredibly vulnerable to injury.

This exercise is a favorite in the office and in the gym.  In the office setting we discuss and learn the importance of healthy hamstring usage to maintain a healing environment.  Much the same, we discuss the same mechanics and awareness in the gym but we also intensify this activity to build strength, stability, and stamina.  Regardless of location, this exercise can make a huge difference in your long term health and wellness.

Good Luck and #keepmoving


Hamstring mash will normalize hamstring tissue to keep the knees and low back safe and healthy

Hamstring Mash

Hamstring Length – Ensuring Low Back and Knee Health

Chronic seated posture at work, in the car, and just in general will inevitably shorten the hamstrings.  When they are short, they change the dynamics of the pelvis into the low back as well as the hip into the knee.  Shifting from appropriate dynamics will not only create high levels of tension and stress in muscles but it will also produce compression and degeneration at the joints.

By restoring normal hamstring length, we ensure low back and knee health.  When the joints are neutral and the muscles are pliable, we generally live a highly capable, pain-free life.  Put in some work and give your low back and knees a break so they will stick around for years to come.

Good Luck and #keepmoving

Quad mashing reduces tension and pain at the knee and low back

Reverse the Knee Pain Curse

Sitting is a Curse that causes low back and knee pain.

Knee pain is one of the most common complaints in any office.  It is the middle joint; the forgotten child between the ankle and hip.  Because of this, the knee is forced to do many things for which it is not designed.  Add technological posture to the mix and knee and low back disaster are the result.

Fortunately, we can fight back.  The quad mash is an excellent exercise to restore length to the quads and undo chronic seated posture.

Is it intense?  Yes, it can be very intense, but it is worth it in terms of producing better balance to the system and opportunity for health.

Good Luck and #keepmoving


The PVC behind the neck overhead press restores posture and ideal mechanics, acting to reduce neck pain and shoulder damage.

Overhead Raise the Roof

Pressing Overhead Expresses Full Range of Motion in the Spine and Shoulders.

Every time we celebrate by throwing our hands overhead we should be expressing full range of motion through the spine and shoulders.  Unfortunately, many will just pinch the rotator cuff and compress the shoulder joints.  No fun!

This exercise takes the range of motion recently developed in the thoracic spine extension roll and the pec stretch and puts it into an important part of our life: OVERHEAD CELEBRATION!

But, it doesn’t end there.  Having this capability allows us to safely venture into overhead squats, squat snatch, power snatch, split jerks, and all of our kipping variations of gymnastics.  So, it helps us progress safely through a lot of our intended capabilities.

Work hard, but be patient with slow and steady progress.

Good Luck and #keepmoving