Advice | Tone and Tighten

5 Best Foam Roller Exercises For Leg Day

February 10, 2021

5 of the best foam roller exercises to roll out your legs following leg day! These stretches are the perfect workout to get rid of soreness after a workout. Decrease pain, stress, tightness, and prevent injuries from happening with these 5 foam roller leg exercises.

5 Best Foam Roller Exercises For Leg Day

Piriformis
IT Band
Hamstrings
Quads
Calves

Keep reading for a step-by-step guide of the exercises with pictures and descriptions.

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Eliminate guesswork and confusion and start seeing results.

Subscribe to Tone-and-Tighten.com and get our FREE “7-Day Workout and Healthy Menu Plan” delivered daily right to your inbox. CLICK HERE to get it.

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Foam rollers – you totally need to get on board.

The foam roller is honestly one of the most valuable pieces of equipment in my physical therapy clinic. It’s so simple yet so versatile.

For any of you who have spent any time on one you know that there are few ways as tender but no ways as effective to work out those knots and help your body get ready to move again.

Today I’m sharing my top 5 best foam roller exercises for your legs.

Avoid injury, increase motion, and improve the mechanics of your lift/run/exercise in just a couple of minutes on a foam roller. Trust me – you need to add these to your rotation ASAP!

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“Feel Better Now” Series – Best Exercises for Treating Shoulder Pain

February 9, 2021

Read on to learn how to treat rotator cuff tendonitis. Including tips ,advice, and a FREE downloadable exercise program.

“Feel Better Now” Series – Best exercises for treating shoulder pain

Keep reading for the tips.

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Eliminate guesswork and confusion and start seeing results.

Subscribe to Tone-and-Tighten.com and get our FREE “7-Day Workout and Healthy Menu Plan” delivered daily right to your inbox. CLICK HERE to get it.

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Who among us doesn’t have some kind of shoulder pain?

We have all been there before. If you enjoy any sort of a healthy lifestyle at all, chances are that at one point or another you have experienced shoulder pain.

Be it lifting, throwing, exercising, or even just reaching over your head, shoulder pain is one of the most common complaints that I see in my physical therapy clinic.

This month’s “Feel Better Now” series is dedicated to helping you out with the most common shoulder pathology that I deal with on a daily basis – rotator cuff tendonitis. We’ll talk about what it is, why it’s there, and the best way that you can take care of it at home.

Keep reading for a FREE downloadable home exercise program!

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Rotator Cuff Exercises For Shoulder Pain

August 24, 2020

Your shoulder is the most mobile joint in your body. The rotator cuff is four muscles that stabilize this joint throughout its dynamic motion. A weak rotator cuff can lead to pain, shoulder impingement, tendinitis, and even a rotator cuff tear.

In this post and video we’ll discuss what your rotator cuff is, why it’s important, and share 5 of the best exercises to strengthen your rotator cuff.

As a physical therapist, shoulder pain is one of the most-common injuries that I treat. Your shoulder joint has to be very dynamic and mobile, but at the same time very strong and stable. This is a delicate balance that, if not maintained, can lead to pain and dysfunction.

Of all the treatments I recommend for shoulder issues, the one that is probably the most common is rotator cuff muscle strengthening. Today I wanted to share with you 5 of my favorite exercises to strengthen your rotator cuff and help you alleviate some of that pain you may be experiencing.

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The Best Dumbbell Exercises for Arm Definition

April 22, 2020

Six of the best arm exercises you can do with free weights for building strength and definition. Try out this dumbbell arm workout to tone and tighten every major muscle group in your arms- your shoulders, biceps, and triceps. Get started today to define the arms you’ve always wanted, just grab your dumbbells and let’s go to work.

The Best Dumbbell Exercises For Arm Definition

Bent Over Row with Triceps Kickback
Curl and Press
Lateral Dumbbell Raises
Upright Rows
Biceps Curls
Overhead Triceps Extension

Keep reading for a step-by-step guide of the workout with pictures, videos, and descriptions of each of these exercises.

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Eliminate guesswork and confusion and start seeing results.

Subscribe to Tone-and-Tighten.com and get our FREE “7-Day Workout and Healthy Menu Plan” delivered daily right to your inbox. CLICK HERE to get it.

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Think you need a lot of equipment or even a gym membership to increase arm definition? Think again.

There are a TON of great exercises to tone and sculpt your arms and all you need is a pair of dumbbells.

Today I’m sharing six of my favorite exercises you can do with free weights that are going to work every major muscle group in your arms – biceps, triceps, and shoulders. So grab your dumbbells and let’s go to work….

Why Your Back Hurts When You Plank and How To Fix It

April 20, 2020

Planks are a great way to work your stomach muscles, but if done incorrectly they might hurt your back. These are three common reasons why your back hurts when you plank and what you can do to fix it!

“That hurts my lower back.”

“It kind of feels like pinching right here.”

“How come that one hurts my back?”

Planks are one of my favorite exercises to increase abdominal strength. As far as core exercises go, it’s difficult to find one single exercise that works as many muscles as efficiently as planks do.

But what happens when planks hurt? One complaint that I hear regularly from my patients (as well as readers of Tone and Tighten) is that they feel a “pinch” in their lower back while doing planks.

Today I wanted to share with you the top three reasons why you may be experiencing back pain while planking and what you can do to correct this problem. I even shot a video to explain it to you a little more effectively!

Calling all mamas!

Before you start planking . . . make sure you are doing the CORRECT CORE WORKOUTS.

Introducing my all-new Mommy Tummy Fix program!

We all know that in order to tone the the CORE that we need to do some exercise, but tightening that tummy pooch? Yep – that requires more than just crunches and planks.

That’s where this program comes in.

A six-phase workout plan designed specifically to flatten your stomach and help you to heal up diastasis recti. This is the same progression I use with my postpartum patients in my physical therapy clinic to get science-based, proven results you can’t help but notice.

Six phases of workouts to ensure your continued progression
Large color photos and clear instruction regarding performance, sets, and reps of each exercise to ensure proper performance
The exact same workout plan my wife used for her amazing results

The best exercises in a simple-to-follow progression to tone and strengthen your abs correctly and ensure maximum success. Progressive workout routines = progressive results.

Check it out HERE!

The three most common reasons why your back hurts when you plank are

Pelvis is tilted too far forward (arched back)
Hips are too low to the ground (rounded back)
Hips are too high (pike plank)

Read or watch the video below to see what each of these means!

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