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How to Do Leg Circles with an Exercise Ball

The lifting motion used by the hips in leg circlesexercise on an exercise ball helps create a shapelier butt by defying gravity. By working the muscles in the upper leg and alongside the hips, you’ll notice [more…]

How to Cool Down After an Exercise Ball Workout

After you complete your exercise ball workout (or any exercise routine, for that matter), always take the time to cool down properly because you enhance the benefits of your workout. In addition, you reduce [more…]

Strains and Sprains

When you strain a muscle (commonly called a pulled muscle), you over-stretch or tear the tendon. A sprainrefers to a torn or overstretched ligament. One of your coworkers may hobble into the office announcing [more…]

How to Treat and Prevent Shin Splints

Shin splints is a catch-all term for shin pain, usually caused by a slight separation between the shin muscle and the bone. You can develop shin splints from doing more exercise than your body is ready [more…]

How to Treat Achilles Tendonitis

When the Achilles tendon becomes swollen, sore, or inflamed, you have Achilles tendonitis. The Achilles tendon connects to the heel, and is a weak spot just about anyone who happens to stand or move in [more…]

How to Prevent and Treat Knee Pain

Knee function is controlled by more muscles, tendons, ligaments, and cartilage than any other joint in your body. That’s one reason why it’s often the first joint to break down and cause pain. The other [more…]

Stress Fractures

Stress fractures are typically not one but a series of micro-fractures or hairline breaks that run along the bone. Long-distance runners, hikers, backpackers, and in-line skaters are the most common sufferers [more…]

How to Treat Lower-Back Pain

Nearly 80 percent of people suffer lower-back pain at some point in their adult lives. You may have a nagging stiffness that makes tying your shoes a difficult proposition, or you may have a chronic, debilitating [more…]

How to Treat Neck Pain

Just about anything can cause neck pain — you may sleep on your neck in a funny way or spend too much time cradling the phone on your shoulder. You may not realize how useful your neck is until you can’t [more…]

Rotator-Cuff Injuries

The rotator cuff is a group of four muscles that surround and protect your shoulder joint. They’re particularly delicate and susceptible to injury. If you can’t raise your arm, you may have a rotator-cuff [more…]

How to Prevent Exercise-Related Chafing

Chafing is essentially a case of adult diaper rash, an irritation that can crop up anywhere your clothing touches your skin. For example, during a bike ride your legs may feel great, and you may have barely [more…]

How to Treat Blisters

You can develop blisters (a small buildup of water or blood under your skin) from ill-fitting shoes or socks, seams inside your shoes, or friction against bunched-up socks. Small, deep blisters and large [more…]

How to Prevent and Treat Plantar Fasciitis

Plantar fasciitis is an inflammation of the tough fibrous band of tissue that runs the length of the bottom of your foot. You may feel the pain after you walk but not necessarily when you walk. Have you [more…]

The Rules of Stretching

Stretching is the key to maintaining your flexibility — in other words, how far and how easily you can move your joints. Your tendons (the tissues that connect muscle to bone) begin to shorten and tighten [more…]

How to Stretch Your Neck

This basic neck stretch is designed to loosen and relax the muscles on both sides of your neck. This procedure demonstrates the classic stretch that most fitness experts recommend. [more…]

How to Stretch Your Chest

This chest expansion stretch targets your shoulders, chest, and arms and helps promote good posture. This procedure demonstrates the classic stretch that most fitness experts recommend. [more…]

How to Stretch Your Back

This back expansion move stretches and loosens your shoulders, arms, upper-back, and lower-back muscles. Read on to see how to stretch your back.

Don’t stretch your muscles until you’ve at least warmed [more…]

How to Do a Standing Hamstring Stretch

The standing hamstring stretch is a great stretch for your hamstrings (rear-thigh muscles) and your lower back. If you have lower-back problems, do the same exercise while lying on your back on the floor [more…]

How to Do a Standing Quad Stretch

The standing quad stretch focuses on the quadriceps (front-thigh muscles). Be extra gentle with this stretch if you’re prone to knee or lower-back pain. If back pain is an issue for you, you can do a similar [more…]

How to Do the Double Calf Stretch

The double calf stretch offers some relief for the calf muscles, which tend to be tight and bunched up from daily activities such as walking and standing. This article demonstrates the double calf stretch [more…]

How to Do the Horse Biting Tail Stretch

The horse biting tail movement stretches your abdominals, sides, and lower back. Take care not to force this stretch, especially if you have lower-back problems. This procedure demonstrates the classic [more…]

How to Do the Butterfly Stretch

The butterfly stretch exercise stretches your inner thighs, groin, hips, and lower back. If you are prone to lower-back discomfort, take extra care to lean forward from your hips rather than rounding your [more…]

The Pilates Neutral Spine Position

Neutral Spine is one of the most subtle yet powerful principles in Pilates. It belongs to the less-is-more approach to movement, like most of the fundamental concepts underlying the Pilates method. Although [more…]

How to Do the Pilates Abdominal Scoop Position

You can do the Abdominal Scoop — a basic movement in Pilates — in any position, anywhere, anytime. It is easy and fun to do in your spare time, and it hides your spare tire! Basically, the Pilates abdominal [more…]

How to Form the Pilates Bridge Position

The Bridge is both a position and an exercise in Pilates. Here, you'll see how to form the Bridge position, which is a basic movement that is used in many different Pilates exercises. [more…]


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