All posts by Maryann Berry

How to Relieve Hip and Low Back Tension with Hip Crossover Stretch

How to Relieve Hip and Low Back Tension with Hip Crossover Stretch

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This stretch — called the hip crossover stretch — targets the muscles of the outer hip and low back. If you experience chronic tension or pain in these areas, the hip crossover stretch can be a great way to restore mobility and function to the hips and low back.

Keep in mind the benefits of hip crossover stretch come from getting into the correct position and breathing as you do the stretch.…

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How to Unstick Your Chronically Tight Hamstrings

How to Unstick Your Chronically Tight Hamstrings

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If you have been stuck with chronically tight hamstrings, and you have been stretching and not seeing results — you may want to give this flexibility hack a try.

The two exercises shown in this video are targeted toward changing the position of the load-bearing joints throughout the body (shoulders, hips, knees, and ankles). By improving the position of the body, we are setting your hamstrings up to be able to function better — instantly!…

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How to Fix Foot, Ankle, and Shin Pain with 2 Simple Foot Exercises

How to Fix Foot, Ankle, and Shin Pain with 2 Simple Foot Exercises

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Today, I’m going to teach you two foot exercises: foot circles and point flexes. Doing these foot exercises strengthens the muscles of the foot and lower leg, improves foot and ankle mobility, and helps promote circulation throughout the body.

If you do these foot exercises regularly, they can help reduce stiffness and pain in the feet, ankles, and shins. But the benefits of these foot exercises go far beyond the foot, ankle, and lower leg.…

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How to Do the Wall Stretch: Relieve Neck and Shoulder Tension

How to Relieve Neck and Shoulder Tension with the Wall Stretch

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The wall stretch can provide quick and effective relief to your shoulders and neck. It’s a great exercise to do if you’ve been sitting a lot or doing computer work.

Doing the wall stretch can even help revive you when you hit that sleepy spot in the afternoon. (I know you know what I mean!) Take a break from your work sometime today and try this stretch — you’ll feel better for it.…

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How to Do Crunches the Right Way

How to Do Crunches the Right Way

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Crunches are one of those exercises that frequently and easily get butchered when performed the traditional way. I often see people do crunches by rounding their head and upper back forward and curling into a ball. That curling motion puts a ton of stress on your head, neck, shoulders, and lower back. Not to mention, this form of crunches often doesn’t even properly engage the abdominal muscles.…

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How to Build Strength and Coordination with the Bear Crawl

How to Build Strength and Coordination with the Bear Crawl

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Try the bear crawl for an awesome total-body workout that gets your heart rate going. You might be surprised how well this works your body from head to toe. The bear crawl is also a great brain activity because you’re moving opposite sides of your body in coordination with each other.

While this exercise is “simple,” it is not easy. It’s going to work your shoulders, core, and legs, as well as your cardiovascular system.…

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How to Do Stork Walks (for Better Balance and Hip Strength)

How to Do Stork Walks (for Better Balance and Hip Strength)

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Stork walks are a super simple way to work your hips and core — which are critical to better balance. And better balance is the key to everything from athletic performance to a long, healthy, and independent life.

Plus, stork walks might just be more challenging than you think!

You can use stork walks as a warm-up before a workout. Or, try the stork walks at your office as a break from sitting at your desk.…

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How to Strengthen Your Belly and Back with Just 2 Exercises

How to Strengthen Your Belly and Back with Just 2 Exercises

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Let’s be honest — we all know that a strong core is good for our back health, our posture, and our performance in our activities of choice, but core workouts aren’t really the most fun thing to do.

We’re all busy people, and we all want the most bang for our buck when we set aside the time for exercise. Am I right?…

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The Best Way to Do Step-ups for Strength, Cardio, and Posture

The Best Way to Do Step-ups for Strength, Cardio, and Posture

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Step-ups are a great way to challenge muscles throughout your entire body, and to challenge your balance at the same time. When done the way I show you in this video, you will also improve your posture.

Said another way, step-ups are a fantastic whole-body exercise to build strength, cardio, and alignment. You might think you know how to do step-ups, and you might even think they’re “easy” — but give this version a shot and I think you’ll change your mind.…

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How to Do This Super Simple and Shockingly Hard Shoulder Workout

How to Do This Super Simple and Shockingly Hard Shoulder Workout

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This shoulder workout consists of exactly one exercise — the sitting floor arm glide. This movement strengthens the muscles of your back that hold your shoulders in an upright position, while also taking your shoulders through a full range of motion. At the same time, the exercise strengthens your lower body and levels your hips.

In a perfect world, your shoulders should be able to perform the entire arm glide movement, but due to our modern lifestyles (and the resultant bad posture) our shoulders have become stiff and immobile.…

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How to Build Back Strength and Better Posture by Sitting Still

How to Build Back Strength and Better Posture by Sitting Still

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The exercise I’m teaching you today is known as “sitting floor.” This exercise strengthens the muscles of your back that hold your shoulders in an upright position. It also strengthens your lower body and levels your hips.

While this exercise may look easy, you’ll be surprised how hard it can feel in practice. Being up next to the wall prevents your body from using compensating muscles and helps us focus on the muscles we do want to work.…

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How to Strengthen Hard-to-Reach Muscles in the Hips And Thighs

How to Strengthen Hard-to-Reach Muscles in the Hips and Thighs

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This simple and effective exercise hits those hard-to-reach muscles of the hips and thighs and can be done anywhere and anytime.

The muscles of the inner and outer thigh can become hard to reach because of how inactive they become after years of sitting and not moving enough. Keep in mind, even if you are an athlete, there are still tasks in your life that involve sitting, such as attending school and driving your car.…

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