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Head-to-Toes Solutions for Common Problems

We’ve all experienced some kind of aches or muscles stiffness at some point in our lives. Whether it’s from overuse, a minor injury, or even just sleeping in a funny position, we’re all familiar with how things can sometimes feel a bit off in our bodies.

The good news is the body is pretty good at bouncing back to normal if it’s given the right stimulus to help quicken the process.

Over the years our clients from all over the world have written to us about areas in their bodies that have caused them repeated trouble, and we’ve addressed these concerns with detailed articles on the most common problem areas.

If you’ve experienced tightness or discomfort that prevents you from moving freely, the tutorials in this guide will help you address those issues so you can get back to doing the things you love to do.

Get Your Neck in Check

NeckThe neck is one of the most vulnerable parts of the body. It’s made up of a network of many small bones, muscles, and ligaments, but it carries around a huge weight – the head – all day long. Most of the time, this works out just fine (after all, the neck was made to fill this function), but things can go wrong if you don’t take proper care of your neck.“Use it or lose it” definitely applies to the neck, and what we’ve found with most of our clients who complain of discomfort or limited range of motion in the neck, is that an emphasis on motor control exercises can help retrain the neck to move well and move often.

Our full tutorial includes a basic explanation of how the neck works, and what might be causing trouble for you, along with exercises (some of which you might not have seen before) to help you address or prevent issues in the neck.

Don’t let neck stiffness hold you back

Nip Shoulder Pain in the Bud

ShoulderShoulder pain is extremely common. Obviously, in the case of an acute injury, such as a tear, the key is to see a doctor and follow his/her advice. But many people are walking around with generalized discomfort in the shoulders, and haven’t had an injury they can pin that on.If you’re one of those people, one of the best things you can do for your shoulders is keep them strong, mobile, and working well in coordination with the rest of your body.

This article is one of the most detailed we’ve ever written. The shoulder is made up of a lot of moving parts, so it’s not the sort of thing we could write about in short and simple terms. What’s causing your shoulder issues is likely very different from what’s causing someone else’s, but we’ve addressed the most common problems as simply as possible.

You can learn quite a bit about how the shoulder works, or if you prefer, you can skip ahead a bit to see which exercises we recommend.

Understand why your shoulders hurt (and what you can do about it)

Make Sure Your Elbows are Doing Their Job

ElbowElbow tendonitis, golfer’s elbow, tennis elbow – these ailments are all too common, particularly for trainees who are new to bodyweight exercise. If your elbows are not used to bearing weight or moving around the body the way they do in many bodyweight protocols, they can be vulnerable to strain or discomfort.Like anything, though, the best protection for the elbows is to use specific exercises to strengthen the muscles around the elbow, and mobilize the area.

In our full tutorial on the elbows, we recommend particular exercises for training the elbows to handle the weight bearing necessary for successful bodyweight training. You can use these exercises to work through current issues, but as always, prevention is key. Even if you do not currently have any discomfort in your elbows, these exercises will help you avoid potential issues down the line.


Fix your elbows and keep them healthy

Keep Your Wrists Strong, Healthy, and Pain-Free

WristWrist tightness or discomfort is probably one of the most common issues we hear about from our clients, and it makes sense why that would be. Unless you grew up doing gymnastics or a similar activity that would have you putting a lot of weight on your wrists, you probably haven’t spent much time on your hands throughout your life.When people start getting into bodyweight exercise, they suddenly discover underlying weakness in their wrists and hands.

Planks, push-ups, handstands, locomotion – these are all exercises that put a lot of weight through the wrists, and that’s just not something most people are used to. The good news is there’s something you can do about it.

This tutorial on the wrists goes through a bit of how the wrist works and why things often go awry, and we give you some simple exercises you can use daily to condition your wrists.


Strengthen, mobilize, and condition your wrists

Protect Your Spine and Make it Strong

SpineThe back is one area almost everyone has experienced some level of trouble with at some point. Even if you’ve never had a full-blown back spasm or lasting discomfort, you probably know what it’s like to get out of a car after a long road trip and have a sore back for a few hours or days.No matter what your particular experiences have been, getting your spine moving well is key to working through those kinks if and when they happen, and to keeping them from happening too frequently.

Our detailed tutorial covers how the spine works, common ailments, and exercises to help you improve your strength, flexibility, and control through full spinal flexion and full spinal extension. Doing these exercises often will protect you from unexpected trouble.


Get your spine moving well

Shake Your Hips and Keep them Moving

HipThe most common issue people have with their hips is tightness or restricted movement. This is caused by a number of things, but general lack of movement is probably the biggest culprit.Even people who train regularly often neglect the hips. Sure, they’re involved in squatting and other lower body exercises, but how often do you take your hips through their full range of motion? Probably not often.

This tutorial explains how the hip joint works and the most common problems in this area. We also give you some exercises that will help you work on strengthening and mobilizing your hips in ways you probably haven’t done much of before. If you’ve struggled with tight hips, you’ll be amazed by what a difference regular practice of these exercises can have.

Loosen up your hips while making them strong and stable

Fix Your Crunchy Knees

KneeIt’s no secret that the knees can cause quite a bit of trouble, especially as we get older. But don’t resign yourself to just having bad knees once you hit a certain age. It does not have to be that way!The knees, like other joints in the body, are supported by the muscles and ligaments around them. When those muscles are strong and pliable, the knees are protected and can handle a lot; but when we neglect this important area of the body, trouble often ensues.

In this tutorial we talk about not only how the knee works and what can go wrong, but we also address how you can tell the difference between a real problem and issues you don’t need to be concerned about.

We also show you some ways to condition your knees to be able to handle different types of movement.

Get Happy Feet (and calves and ankles)

FeetWe don’t often think of our feet when we think about protecting our bodies, but the truth is, our feet do a lot for us and need to be taken care of.The feet can’t really be isolated, as they work with the ankles and calves to keep us standing and stable, so it’s important to make sure you’re putting in the work to keep all those muscles and ligaments working well.

Our tutorial on this area is quite detailed, as there’s a lot that goes into keeping the feet, ankles, and calves healthy, strong, and mobile.

Even if you just use a few of the exercises in this tutorial on a regular basis, you’ll get a lot of benefit from paying attention to this often neglected – and therefore, vulnerable – area.

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