Spinal Rotation exercises. Increase your golf swing by doing these.

I hope to see everyone healthy and happier.  Summer is upon us so please take full advantage of the weather and get outside and move!! Remember the sun is your friend, please take advantage of the wonderful benefits from it. This Thursday’s Thoughts are exercise based. Sports, work , your everyday life, spinal rotation and strength are vital to help you perform at your best and help you to reduce injuries. Having a strong spine is key to all movements. Reducing pain in this area is also the way we continue to push ourselves while exercising, hanging with loved ones, and just feeling better.I have depicted in a video below 2 excellent ways of increasing range of motion and flexibility in your spine. In addition, the strength component is vital to help you increase rotation while reducing the chance for major injuries.  

1. Weighted trunk rotation in prone 3 point stance. Performed while using a small weight in the 5 to 10 pound range in one hand at a time. While grasping the weight in one hand and leaning over with your other arm on a bench or coffee table creating a 3 point base of support. Rotate your upper body to the weighted side and use momentum by extending your active arm to the right and towards the ceiling. Perform this movement 10 to 12 reps per side.  Below is a link for proper form and explanation. 

2. Torso Twists. Perform this by sitting at the edge of your bench or coffee table. Both legs off the ground and crossed, at the same time lean your torso back. Find your balance and then cross your arms and start rotating your shoulders right to left. Note in the video my head is facing forward. Perform this 30 times in each direction.


By increasing your range of motion in your spine you can increase your ability to hit farther and reduce your chance of injuries while playing a sport or just dealing with everyday movements. 

Please share this with someone you know that can use these exercises and thoughts for better health and wellness.

Or can just send me their emails so i can add it to our health group.Enjoy your family, give everyone a hug when you can!

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Thursday’s Thoughts. Summer arm series # 3

Hey all. I hope you are well and getting out in this beautiful weather. Maybe not the last couple of days due to the fires. I would like to apologize for missing last week’s “Thoughts”. This week’s ,“Thoughts” is going back to the exercises for upper arms and shoulders. Summer series part 3: shoulders and arms and core.

Try these 4 in your next workout.


1. Halo : using a kettlebell, free weights or weighted ball. This will be performed standing. The Base of support is feet touching. Start by grabbing your weight with both hands, and rotate the weight in a “halo” position around your head. Making sure you don’t rub your head or graze it. Repetition: 15 rotation  to the right and reverse direction to the left . Repeat two sets.

2. Seated double arm bicep curls with dumbbells.  Perform while sitting. Place both dumbbells directly over your knees with your palms facing to the ceiling. Slightly lean forward from the hips with your chest up. Curl both arms up to your shoulders. And then back down to knees. Reps are 12/15 and repeat 2 sets.

3. Dips. Perform this while using a bench or a chair. No additional weights are needed. Place both hands on the bench with your palms flat. Both of your legs extended forward and straight. Bend both elbows to create a 30 degree angle and repeat motion 12/15 times. 

4. Crunches. Performed on a bench or the floor. Lie on your back with your legs bent and up with your ankles crossed. Both hands together behind your head. Movement is elbows toward your knees. 30 to 40 reps. 

Check out the YouTube link to refer to the other videos for your workouts!

Attachments areaPreview YouTube video Summer Series # 3 Upper body and core.

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