Exercises For Injuries
Exercises For Injuries (EFI), is an international health and wellness company that provides digital and physical products on a wide variety of topics reaching a broader audience by creating home-based injury recovery programs for those in need of a safe, affordable healing solution. #painfreeliving
Its Founder and CEO, Rick Kaselj, graduated with a Bachelor’s Degree in Kinesiology from Simon Fraser University and has a Master’s Degree in Exercise Science from the California University of Pennsylvania. He is a member of the Canadian Kinesiology Alliance and British Columbia Association of Kinesiologists.
#EFI is a team of experts namely; physical therapists, kinesiologists, naturopathic doctors, fitness and yoga instructors, who are highly skilled and knowledgeable in their field of expertise from injuries to rehabilitation, honed by the time they spent in their field.
#EFI is indeed an overall #healthandwellness service to help you do more, feel better, and live a quality life.
Exercises For Injuries
𝙍𝙤𝙖𝙙 𝙩𝙤 𝟭𝟬𝟬𝙆 𝙎𝙪𝙗𝙨𝙘𝙧𝙞𝙗𝙚𝙧𝙨! 🎉🎉🎉
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God bless and keep healthy!🙏
2 years ago | [YT] | 5
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Exercises For Injuries
Happy Friday friends♥️‼️So much a person can do with a #bosuball ➖here are some of our favourites. Aim for 2-3 sets and 8-10 repetitions. Let’s go‼️
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1️⃣ Side hops over the Ball is an excellent way to get your heart rate up, forces you to lift your leg higher than a regular shuffle and targets glutes, core and all those lovely lateral muscles and stabilizers. If it’s too difficult to hop, then do a side step over the ball with a pause to work on your balance.
2️⃣ #glutebridge on the bosuball adds an extra level of awareness since the ball is squishy and it will most certainly teach you to engage your core and stabilizing muscles in your trunk. For an added challenge, lift one leg and hold for 2 seconds then alternate. This will isolate one glute and one side of your body. Focus is not to let your hips drop ➖you must stay square. If you can’t do it properly stick to the first variation and work up gradually.
3️⃣ #birddog is such an awesome movement to teach proper spine alignment, good posture, square hips, tight core and even more so when done on the bosuball. The key 🔑 here is concentration, slow, controlled movement and a very engaged core.
4️⃣ #bosupushups ➖flip the ball on its squishy side and grab the handles. Start from your knees if you’re not sure about your strength and balance under load. Engage core and squeeze the glutes. Now with your arms by your rib cage lower yourself into a #triceppushup then come back up. Focus is to not go beyond 90degrees with your elbows as that will put a strain on your shoulders. Do what you can, even if it’s 1 inch lower and work up to more. There’s a lot going on here so you don’t need to rush. If you are ready, go into a full push-up from your feet. Perfection over progress.
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#upperbodyworkout #upperbodystrength #bosuballworkout #bosubalancetrainer #bosuballtraining #bosuballworkouts #pushupchallenge #birddogexercise #glutebridges #gluteactivation #gluteactivationexercises #sportsinjury #injuryfree #injuryfreerunning #runninginspiration #kneepainrelief #kneepain #backpain #backpainrelief #hippainrelief #coreworkouts #coreexercises #coreactivation
6 years ago | [YT] | 10
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Exercises For Injuries
Ohhhh Snap‼️Did someone say #hipmobility ⁉️
Here’s your #fridayworkout ➖ drop down at your cubicle, wherever you are and find a buddy to join in‼️
1️⃣ #tippyhippy ➖ grip the ground with your toes & find balance on one foot, brace your #abdominals & bend at the waist. Neutral spine & neck. Squeeze your standing leg glute to have a firm stance. While you’re there, open up the hip in a small controlled movement & come back to neutral. This will challenge your balance & your #hipstrength‼️ If you’re not feeling stable do it beside a wall & it’s ok to use it for stability until you get better. Do 2-3 sets and 6-8 reps each side but you’re not allowed to cheat on form ➖perfection over the progression
2️⃣ #buttscoot ➖ sit-down, put your arms in front, engage your core & lift one hip up slightly then repeat as you’re moving forward on the floor. If your floor needs cleaning this is a great multitasking opportunity 😂 This is excellent for #runners #hikers or if you sit at a desk all day & need to activate your glutes and fire 🔥 up the hip muscles ‼️Go forward for 6-8 reps and back for 6-8 reps and tune in with your body to see which side is stronger & more mobile.
3️⃣ #froghipthrust ➖ more of a controlled lift than a thrust. Lay down, put your feet together & drop your legs to the side. Feel that nice #innerthigh stretch. Now brace your core, engage your glutes, lift your arms up & hold them there. Now we’re ready for takeoff 🤣 Lift hips up & lower back down for 8-10 reps, feel the glutes & hips work oh so beautifully‼️ Thank them for all the work they do 😘
4️⃣ #donkeykicks ➖ come to your all fours & pull in your belly button into your spine, neck neutral, & push into your feet & hands for a firm stance. Left your knees off the floor about an inch. Hold there it this is already challenging. Next step, lift one leg up & keep hips square. Drive this movement from the heels & keep neutral alignment. It’s a very controlled movement but so much is happening here. Do 6-8 reps each leg and 2-3 sets.
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Do this routine before, after a run, or if you sit all day‼️
6 years ago (edited) | [YT] | 23
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Exercises For Injuries
Grab a #StabilityBall and get workin’ on these #coreexercises and #trunkstabilizers‼️
Tag a friend below who would benefit from these♥️
1️⃣ #Sideplank
2️⃣ #glutebridge
3️⃣ #russiantwist
4️⃣ #ballpike or #balltuck
6 years ago | [YT] | 19
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