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Stretching and Foam RollingHow to stretch and foam roll muscles and ligaments.
How to Keep Your Hip Flexors HealthyPosted By Dr. Ben Kim
If you have tight hip flexors, you can expect to have problems with your hip joints and lower back, if not now, then almost certainly at some point in the future. Your hip flexors are a group of muscles that enable you to bring your knee up towards your trunk. Though several muscles contribute to this action, the two primary players are your iliacus and psoas major, which come together to form the extremely strong ilipsoas tendon, which attaches your hip flexor muscles to your thigh bone. Read more »
How to Keep Your Elbows, Forearms, and Wrists HealthyPosted By Dr. Ben Kim
Tennis elbow, golfer's elbow, chronically tight forearm muscles, chronic wrist pain - these are all common health challenges that can largely be prevented and treated by simple stretches and pressure work. Tennis elbow refers to inflammation of the tendons that attach to the outside or lateral part of the elbow. Read more »
Overlooked Causes of Leg PainPosted By Dr. Ben Kim
Most of the problems that you can experience in your lower legs are likely to originate from posterior compartment muscles, the two main ones being your gastrocnemius and soleus. Together, these calf muscles allow you to push off the ground with every step you take. Read more »
Simple Exercises to Promote Healthy Neck Muscles and LigamentsPosted By Dr. Ben Kim
If you experience intermittent neck pain and/or stiffness, you may benefit from a simple routine of stretching and strengthening the dozens of skeletal muscles and ligaments that line your neck. The most important requirement for healthy ligaments and muscles is steady blood flow to these tissues. And stretching the ligaments and muscles that line your neck is the most effective way to promote and maintain a rich supply of blood in this region. Read more » More Exercises for Healthy Shoulders - Part ThreePosted By Dr. Ben Kim
In this third installment of exercises for healthy shoulders, I'll take you through a few simple stretches and one foam rolling exercise that can help keep all of the major tendons and ligaments that surround your shoulder joints functional and well perfused with healthy blood flow. These exercises are excellent for preventing and addressing common shoulder problems like impingement and adhesive capsulitis (frozen shoulder). Read more »
Why You Should Stretch Your HamstringsPosted By Dr. Ben Kim
Clearly, it's best to stretch all of your major muscles. Stretching promotes healthy blood flow and fluid exchange, which keep your muscles well nourished and relatively free of buildup of waste products, which lead to optimal function and lower risk of injury. Read more »
How to Stretch and Foam Roll Your Calves for Healthy Knees and AnklesPosted By Dr. Ben Kim
Originally published on October 25, 2010 As you age, all of your ligaments and tendons become more susceptible to injury. This is just a fact of life. Once you stop growing, you start degenerating; all you can control is the rate at which you degenerate. One of the most powerful ways to slow down the rate at which you experience degeneration is to regularly stretch your muscles and tendons. Stretching these tissues helps prevent scar tissue buildup and promotes healthy exchange of nutrients and waste products via steady blood circulation. Read more »
Stretches to Keep Your Spine HealthyPosted By Dr. Ben Kim
To review, ligaments and muscles go from one bone to another. The main difference is that ligaments stabilize joints, while muscles allow you to move them. Your spine is made up of 24 bones that together, form your vertebral column, the protective housing for your nervous system. Read more »
How to Stretch Your Inner Thighs and Groin RegionPosted By Dr. Ben Kim
In showing how to use a ball and foam roller to massage the inner hip area, I neglected to illustrate static stretches for the inner thigh and groin regions. Read more »
Exercises to Keep Your Shoulders and Shoulder Blades Healthy - Part TwoPosted By Dr. Ben Kim
Below the layers of skin, fascia, and muscle that surround your shoulders are a series of ligaments that meld together to form a capsule, one per shoulder; it's job is to prevent your shoulder from dislocating, while still providing enough give to allow a wide range of motion. Read more »
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Thought of the MomentA child learns gratitude by not getting everything she wants. A child learns patience by waiting. A child learns generosity by sharing and giving. A child learns self-control by having to control herself. And above all, she learns contentment by not being trained to always need more and faster. - How to Unspoil Your Child Fast
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