How often should I use Compression Therapy? So you’re thinking about buying a compression system. You’ve seen them everywhere — from pro team training rooms to the living rooms of your favorite athletes and celebrities. But why invest in something…
Why the Achilles Complex is so Vulnerable by Gray Institute According to Greek mythology, Achilles was a dominant warrior who seemed invulnerable to his opponents. That is, until Paris fatally shot Achilles in his heel—the one and only place Paris…
Rocktape for Runners: How to make it work for you! Kinesiology tape, or “Rocktape,” is a popular tool among runners for reducing inflammation, managing pain, and helping to prevent injury. This type of tape is different than traditional athletic tapes…
Should you be Flossing Daily? A beginner’s guide to RockFloss Floss bands are not a new concept. They have been around for a while now under various names mostly used as part of a warm up routine for gym workouts,…
Athletes with a Strong Squat are less likely to get Injured by Rodney Corn Squats are one of the most fundamental and functional actions we perform. They require both total body stabilization and strength to be performed at levels high…
CHIN UPS VERSUS PULL UPS, THE BENEFITS, THE MUSCLES WORKED by Kinsey Mahaffey If you enjoy the convenience of bodyweight exercises and the challenge that they bring, then you may already know that chin ups and pull-ups are among the…
3 Exercises to Strengthen the Knee after an ACL Surgery by Gray Institute The goal with the initiation of rehabilitation for an ACL (Anterior Cruciate Ligament) surgery is to prevent what happened to happen again. Rehab should integrate both prevention…
By KINSEY MAHAFFEY Corrective exercise isn’t just about coming back from an injury, although it certainly can help. Corrective exercise could be the missing element in your client’s program that could take their performance and results from good to great.Through…
By Kinsey Mahaffey Stay Updated with NASM! Most people experience some type of muscle pain at some point in their lives. 60-85% of the population has had some type of nonspecific muscle pain in their back at some point in…
By ANDREW MILLS Improving physical performance is as much about maximizing performance quality as balancing and mitigating injury risks and maximizing recovery to prevent maladaptation in response to accumulated and progressive training loads. There is a lot of research focused…
By JACQUELINE KAMINSKI Are you ever in the middle of a workout and then BOOM… it hits you? Your muscle is locked up, the pain sets in, and you need to take a bit of a breather to handle the…
By NICOLE GOLDEN Muscle damage and delayed onset muscle soreness can hamper performance in sports and training. Speeding up the rate of recovery can mean better performance and bigger gains in the long term. Good nutrition, rest, and optimal hydration…
By NICOLE GOLDEN Chronic pain is defined as any pain from an injury or condition lasting more than 12 weeks. Many potential clients seeking a certified personal trainer, yoga class, or corrective exercise specialist do so in hopes of using…
By DR. SCOTT CHEATHAM For personal trainers, having professional liability insurance can protect against legal claims made by a client if something unfortunate happens. Whether you are independent or employed, having liability insurance is a necessity. Certain employers require fitness professionals to have…
By Nicole Golden Shoulder pain, prior injury, or overall dysfunction is a very common problem in both the athletic and general populations in a personal training practice. A complaint of shoulder pain occurs in 16 to 26 per cent of…
By Nicole Golden There is nothing quite like the disappointment of excitedly starting an exercise program, preparing for a new season of your favourite sport, or attempting a personal record (PR) only to find yourself injured and on the sidelines…
By Nicole Golden Do you or your clients complain of bothersome pain in the shoulder, knee, hip, or foot? Perhaps you or your client do not remember any sudden injury leading to the pain? It may be described as a…
By KINSEY MAHAFFEY If you’ve ever suffered from lower back pain, you know that it can be, well, a pain! The U.S. Department of Health and Human Services conducted a National Health Interview survey of 31,997 adults in 2019. Their reports…
By KINSEY MAHAFFEY If you’ve worked out with a personal trainer or in a group fitness class, you may have heard the term ‘pelvic tilt’. A fitness professional may have even told you that you have a pelvic tilt, but…
By Chris Frederick In a previous blog that compared static vs dynamic stretching, the NASM OPT model delineates what type of stretching is used at specific levels of training clients. This is especially important to know if you’re a Stretching…
By KINSEY MAHAFFEY I have vivid memories of joining my dad as he laid on the ground with his legs elevated after a long run or intense biking session. “What are you doing, dad?” I asked as I wiggled in…
By TRX Recovery—aka what you do to help the body and mind manage the strain of physical activity and stress—isn’t a new concept. Those flimsy white foam rollers have been floating around physical therapy offices for decades. Believe it or…
By Kevin Williamson There has been an increasing shift from unstructured play to more specialized forms of training for kid athletes. Whether they should participate in strength training, what age they should begin, and what the best training methods are…
By COLLEEN BRIDGES Determined, consistent, and tenacious are just a few words I like to use to describe my Parkinson’s Disease “fighters.” I call them “fighters” because instead of lying down and giving up, they have chosen to take charge…
By Christine M Conti Offer up these simple tips to aid arthritic clients reduce flare-ups, decrease symptoms, and experience more pain-free days!In 2020, COVID-19 changed the world. Businesses closed, social gatherings ceased, isolation grew, and the fear of catching the…
By NICOLE GOLDEN Ideal protein (PRO) intake is a topic of much debate in the fitness community as the benefits and recommended intakes can vary greatly depending on the source. Likewise, PRO needs can be considerably different depending on an…
By Andrew Mills Anyone having experienced pain in their elbow while bench pressing knows it can be a frustrating ordeal. For those who have not, imagine entering the gym ready to put in the work, and after loading the appropriate…
With Rick Richey Host Rick Richey chats with Toni Ricci about the effectiveness of corrective exercise for professional fighters. Moving beyond that, he also explains how recovery, sleep, mindset, and more affect the overall preparedness of those who compete in…
By Stacey Penny Foam rolling is a self-myofascial release (SMR) stretching technique that has been embraced throughout the fitness industry. This effective and simple to do technique delivers positive, feel good results. Foam rollers have become easily accessible, either shared…
By LAURA QUAGLIO Are you giving workouts your all but getting less in return—or even backsliding? Does it seem like you’re always battling bronchitis, tendonitis, or another “itis”? Or maybe your usual over-the-top enthusiasm for workouts has faded to “barely…
By Ken Miller Lower crossed syndrome is one of the most common compensatory patterns. It is characterized by an anterior tilt to the pelvis (arched lower back). In recent years, we’ve heard a lot about the ill effects of prolonged…
By KINSEY MAHAFFEY Recovery is important for getting the most out of your fitness programming and an essential component of a personal training education. I spend a decent amount of time talking with my clients about proper recovery techniques to…
By Nicole Golden Genetic factors play a role in response to exercise and body composition, as in most physiologic functions in the body. High levels of physical activity have been known to provide benefits beyond just weight loss, such as…
By Andrew mills In a previous article, Prehabilitation Through Corrective Exercise: A Guide for Trainers, we explored how Certified Personal Trainers (CPTs) could help prepare individuals for a procedure like total knee replacement surgery. This article will focus on rehabilitation…
By Andrew Mills NASM Corrective Exercise Specialists (CES) can provide targeted help to improve their client’s baseline physical health before surgical intervention. The purpose of prehabilitation is to put the client into the best position possible for post-procedure recovery. Let’s…
![REHAB EXERCISES FOR MASONRY WORKERS [RESEARCH ARTICLE REVIEW]](https://opstudiohk.inetasiapreview.com/wp-content/uploads/2020/10/masonry-worker.jpg)
By Nicole Golden RESEARCH REVIEW Effects of Selected Rehabilitative Exercises on External Rotator Muscles and Trapezius Muscles of Masonry Workers STUDY AUTHOR Singh, G. K., Srivastava, S., Kumar, M., & Ratnakar, S. ORIGINAL CITATION Singh, G. K., Srivastava, S., Kumar,…
By Dr. Jason Welcome to Help and Wellness, a blog where we will share everything you need to know about Theragun Percussive Therapy, general health & wellness, and everything in between. We’ll also share stories that move us and connect…
By Dana Bender Overcoming exercise burnout is more important than ever for online personal trainers, fitness professionals and exercise enthusiasists alike! When fitness centers closed mid-March in response to COVID-19, many regular gym goers were tasked with converting gym routines…
By Nicole Golden Squat mechanics are very highly debated amongst fitness professionals and corrective exercise experts. Performing an internet search of “squat form” will turn up a plethora of results including focusing most on squat depth and lifting the most…
![HOW TO FIX FORWARD HEAD POSTURE [GUIDE]:](https://opstudiohk.inetasiapreview.com/wp-content/uploads/2020/07/forward-head-posture.jpg)
By DAVID A. TITCOMB · JUNE 4, 20200 Similar to other structures in the body, the cervical spine (CS) has a significant influence on body regions located above and below its location. Not only does CS musculature produce movement of…
By Pete Mccall Starting a new habit can be challenging, especially when it comes to exercise. From joining a fitness facility to showing up for the first appointment, there are so many steps for beginning a fitness program that it…
By JUSTIN KOMPF One of the requirements for a coach to be “good” is their ability to relay information to a client so that they can correctly and comfortably execute strength training movements. The inability to do this contributes to…
By Ken Miller MS, NASM MASTER INSTRUCTOR, NASM-CPT, CES, PES, GFS If you’re like the millions of people who use electronic tools such as a cell phone, tablet, laptop or desk computer, you’ve probably spent hours upon hours looking at…
By Lara Quaglio With so much of life happening at the front of the body (driving a car, typing on a computer and even doing many exercises, such as pushup and bench press), a lot of people have developed upper…
By Sam Arnold WHY SHOULD ATHLETES TRUST THEIR PERSONAL TRAINER? Working with an athlete to achieve on-field success can be one of the most intimidating and complicated tasks for a young trainer to master. There are so many training methods…
By Rick Richley There are several pathologies that get in the way of living our best and most active lifestyles. Serval orthopedic issues that hinder our activities of daily living (ADLs) are arthritis and osteoporosis. There are two forms of arthritis that we…
By Angie Miller Personal trainers are individuals who inspire, motivate, and guide others to achieve their fitness goals. It is a rewarding, highly-ranked career with immense job satisfaction (CNN Money, 2012). If you are ready to become more involved in…
By Laura Quaglio As NASM Senior Fitness Specialists well know, older adults are a growing segment of the population—and a rewarding group to work with. Check out these amazing perks that your senior clients can enjoy, thanks to your work…
By Krista Popowych The dawning of true winter—and holiday gifts of down-filled jackets and cozy snow gloves—may have clients eagerly anticipating a day on the slopes. For those who have yet to start schussing down the mountain, circling the ice…
By Kyle Stull In the last decade, the use of foam rolling has become increasingly popular for athletes and average Joes alike. Foam rolling as a corrective exercise method makes sense – they feel “good,” seem to work well, have…
By Morgan Shapiro Rest days. Something all of us gym rats know we need to partake in, but often have a hard time doing. We are regularly exposed to phrases such as “no days off” or “no pain, no gain.”…
By Kyle Stull Corrective Exercises are a technique used by health & fitness professionals to address and fix movement compensations and imbalances. These exercises are commonly used by personal trainers, massage therapists and chiropractors, to help clients move and feel…
By Trish Muse Chances are, at some point in your personal training career, you will work with clients who’ve had a knee replacement or are on track to get one. This can be a daunting prospect to consider, but it…
By Kyle Stull When we think of corrective exercise, we often picture the process of trying to correct a less than optimal movement pattern with rolling, lengthening, activation, and integration techniques. Improving movement quality requires an individual to inhibit and…
By Adam Annaccone Knee pain is common in physically active males and females. According to a new clinical guideline in the Journal of Sports Physical Therapy examining patellofemoral pain, approximately 25% of individuals will suffer from idiopathic (no specific onset)…
By Alexandra Williams The news isn’t good regarding the influence of social media on the foods children prefer. In a study published in Pediatrics (2019; 143 [4]) of 176 children ages 9–11, doctoral candidate Anna Coates of the University of…
By Kyle Stull Proper assessment and training of the foot musculature are vital to optimal health. Given that the feet are our foundation and interact with our environment daily, it affects the whole body if they hurt. The American Orthopaedic…
By LAURA QUAGLIO , ANDREA LEONARD , ANNA SCHWARTZ Cancer is serious business. It is second only to heart disease as Americans’ leading cause of death, and more than 1.7 million new cases of cancer are expected to be diagnosed this…
By DAVID CRUZ, DC, CSCS, FMS, SFMA Cyclist can be prone to ITB Syndrome IT BAND SYNDROME: SYMPTOMS, RISK FACTORS, EXERCISES The warm summer weather is the perfect setting for people to get outdoors and participate in the activities they enjoy…
By NASM Discomfort from too much sitting? Inactive glutes? Buttock and leg pain? Though small in size, the piriformis could have a big impact on keeping the human movement system moving smoothly. Addressing an overactive piriformis may be part of…
By BRIAN SUTTON, MA, MS, CSCS, NASM-CPT, CNC, CES, PES THE MOST SIMPLE AND EFFECTIVE ARM EXERCISES Are you looking for stronger, more defined arms — the type of arms you can show off? If toned and sculpted arms are…
By Kyle Stull What is thoracic outlet syndrome? Are there assessments that personal trainers can consider to identify it, and can corrective exercise programming help? Thoracic outlet syndrome (TOS) is a condition involving the vessels of the neck, shoulder, and…
By Fabio Comana We all speak of it and experience it, but what is stress? It is defined as a non-specific response by the body to any demand (stressor) that overcomes, or threatens to overcome, the body’s ability to maintain…
By Geoff Lecovin Whether you’ve just finished a HIIT workout, completed a CrossFit WOD, hit your PR or finished a triathlon, your focus should move from performance to recovery. This involves: Refueling Repairing Rehydrating Revitalizing Evidence-based strategies to enhance the…
B Kyle Stull Personal trainers will likely encounter a client with hip impingement as a training concern. Improve your client’s hip mobility with these stretching and strengthening techniques, plus cueing advice for pelvic positioning. Hip discomfort or pain is common…
by Dr. David Tiberio Kerrigan DC, Todd MK, Della Croce U, Lipsitz LA, Collins JJ. Biomechanical gait alterations independent of speed in healthy elderly: evidence for specific limiting impairments. Arch Phys Med Rehabil 199879:317-322. The purpose of this study was…
By Kyle Stull Hamstrings are arguably one of the most talked about muscle groups, as well as the most researched, stretched, and injured. While there is a wealth of information about hamstring injury prevention and treatment, hamstring injuries are still widespread and increasing…
By KEN MILLER, MS, NASM MASTER INSTRUCTOR, NASM-CPT, CES, PES, GFS For as many ways as there are to challenge the body in a workout, how many ways do we think about approaching our warm-up routine? How well prepared are our…
By Wayne David Clark As fitness professionals we sometimes tend to neglect our own bodies in favour of helping others achieve their goals. We become so focussed on the needs of others, that our own needs tend to be…
By MARTY MILLER, ATC, DHSC, NASM-CPT, CES, PES, MASTER INSTRUCTOR Human movement is an amazing orchestra of muscle contractions controlled by the central nervous system to create joint actions to accomplish specific tasks. The motor tasks can be as simple…
RICK RICHEY, MS. When I was young and thought about flexibility, it would conjure up images in my mind of Jean-Claude Van Damme doing center splits between two chairs. I was obsessed with that, so I practiced that version of…
By STACEY PENNEY, MS, NASM-CPT, CES, PES, FNS Foam rolling is a self-myofascial release (SMR) stretching technique that has been embraced throughout the fitness industry. This effective and simple to do technique delivers positive, feel-good results. Foam rollers have become…
BY KYLE STULL Odds are high that you’ll have a training client with an artificial hip at some point in your career. Having a client with hip replacements may seem like a daunting prospect, but in most cases the new…
By Kyle Stull Everyone is quick to talk about “tightness.” The calves are tight; the hip flexors are tight; the low-back is tight; the shoulders and the neck are tight. It’s true that many people are tight and restricted, but…
by Dr. David Tiberio, Doug Gray Category: Applied Functional Science Share The popular song entitled “Dem Bones” is ageless. Furthermore, it is brilliant. James Weldon Johnson first composed it back in the early 1900s. Instead of quoting all the lyrics…
BY Andrew Mills For many of us, working with individuals with tight/overactive hip flexors is a common occurrence. Learning to properly assess and address overactive hip flexors is a powerful skill in helping today’s client move more efficiently. Spending long…
By STACEY PENNEY, MS, NASM-CPT, CES, PES, FNS Age is more than a number- it’s an opportunity to serve a growing population. Every day we are bombarded with statistics on seniors and baby boomers, and the customer potential they can…
By KATHY ZETTERBERG Static stretching is a highly debated and controversial topic within the fitness and sports performance communities and is focused around the concept that sustained static stretching could impair subsequent performance (Rossi et al. 2010; Shrier 2004; Behm…
By Kyle Stull Most clients, and fitness professionals alike, use the term “tight” to indicate that a muscle or other form of contractile tissue is shorter than it should be. After being in the fitness industry for more than 15…
By KEN MILLER, MS, NASM MASTER INSTRUCTOR, NASM-CPT, CES, PES, GFS Major League Baseball history was made in 1974. It wasn’t made by a World Series-deciding play at the plate or even a record-breaking event. History was made off the…
By Kyle Stull If you were to research IT band problems every day for the next year, there is a good chance you will accumulate over 365 different articles on causes, approaches to treatment, and quick fixes. Many of these articles would…
By Dr David Tiberio Category: Applied Functional Science Share As the gait cycle progresses, the lead leg becomes the trail leg. But there may be an advantage to consider what is happening to the trail leg at the same time…
Ahhhh…. The trials and tribulations of back pain – perhaps the most elusive member of the “aches and pains” family. How it feels and where it comes from can vary drastically from person to person. It can be attributed to…
By MICHAEL YAREMKO Minimize Injury Potential – Maximize Performance! When someone says that you have potential, they are really saying, “You could be great, but you aren’t right now.” Athletes typically don’t ever want to hear these words, especially goalies, but it…
By MICHAEL YAREMKO Avoiding non-contact injuries with corrective exercise can help keep your hockey team on the ice and in the game. Anytime I mention that I am a hockey player, the first question I get is, “How come you…
By Kyle Stull You’ve probably heard the term biceps tendonitis as gym members highlight an ache or pain at the front of their shoulder. But what is biceps tendonitis and what can be done to avoid it? WHAT IS BICEPS…
February 06, 2018 by Dr. David Tiberio Category: Applied Functional Science Shoulder joint motion (glenohumeral articulation) occurs when there is relative movement between the head of the humerus and the glenoid fossa of the scapula. Like all joints, real motion…
By BRIAN SUTTON, MA, MS, CSCS, NASM-CPT, CES, PES Hockey is arguably the quintessential competitive sport of the cold weather season. Here we’ll discuss the unique demands of ice hockey and how sports performance professionals can safely and effectively implement conditioning…
By STACEY PENNEY, MS, NASM-CPT, CES, PES, FNS Foam rolling is a self-myofascial release (SMR) stretching technique that has been embraced throughout the fitness industry. This effective and simple to do technique delivers positive, feel good results. Foam rollers have…
By Kyle Stull Foot pain can be one of the most debilitating types of pain and discomfort for both the average individual and the athlete alike. To put it simply, when your feet hurt, everything hurts. The foot is essentially the…