Kin Lab

Runners, you need to know about A-skips. If you can skip, you can run. This drill helps develop lower-leg strength while encouraging knee lift and promoting an efficient footstrike - all essentials of great running technique. This drill will focus on ground contacts, and rhythm. Many elite athletes do A-skips as part of their warm-up routine before a race or speed workout to get the key muscles firing for faster running.... Here's how to perform A-skips 1. Skip forward, drive your lead knee and arm forward and upwards while keeping your back leg straight as you come off the ground. 2. Keep your toes dorsiflexed when lifted (pointed up towards your knee) 3. Continue moving forward in this manneralternating legsand striking the ground with your midfoot or forefoot while swinging your arms.

The classic downward dog - one of the most iconic yoga postures around. We do this pose so often because it has so many health benefits. 1. Stretches the entire back of your legs to reduce tight hamstrings and calf muscles 2. Elongates your spine by opening the spaces between the vertebrate to relieve compression and promote circulation to the discs. 3. Opens the chest and shoulders, especially for those working from home... 4. Strengthens the arms and shoulders 5. Wakes you up and boosts circulation throughout the body See more

These are Kettlebell Goblet Squats Squatting is a powerful compound exercise. These goblet squats are great for beginners or for those who don't have a partner to spot them at the rack. Its also easier to increase your load. Gradual increase in intensity, duration or volume needs to occur periodically in order for adaptations in the body to occur. In the context of rehab, we want to gradually progress the client to perform more reps and sets at higher loads to build stre...ngth. Here are some tips for a great goblet squat to build that strength! 1. Keep your elbows tucked in your body. 2. Keep your weight distributed over the mid-part of the foot even as the kettlebell is in front of you. 3. Keep your chest tall and upright throughout the movement, especially at the bottom of the squat. See more

There's no injury too small for us. Ankle sprains are common injuries that could result in lifelong problems if left untreated. Repeat or severe sprains can develop long-term joint pain and weakness. Treating a sprained ankle properly can help prevent ongoing ankle problems. That's where we come in - Kin Lab Kinesiologists know how to prescribe exercises that are important for ankle rehabilitation and reducing the likelihood of a future ankle sprain.

One of the most common car accident injuries are whiplashes, which could result in neck pain. As active rehab specialists, we help prescribe stretches and exercises to reduce pain in the affected muscles, strengthen the overall area, and keep good blood circulation to restore normal movement of the neck.

Here's a great power exercise - half-kneeling med ball slams! Power is about moving fast with great strength behind it. What's great about medicine balls is that it offers us the ability to train power with high velocity, force, and full expression of movement. There is no need to slow down and maintain control at the end range, which allows full follow-through. Also, who doesn't love slamming things on the ground? Incorporate some power exercises for a good pump and set yourself up for injury prevention.

We love getting our clients to their milestones! Yeah, it sucks we can't give high-fives to celebrate, but that's what elbow bumps are for. It's how we greet one another or congratulate clients on new achievements. Let's get you towards your goals and get that elbow bump!

The hip hinge movement serves as a foundation for many of our lifting techniques, like the deadlift. You can also add exercises to the hip-hinge. Rachel likes to add some thoracic rotations using a dowel to keep her upper body focused and a foam roller to keep her feet in a good placement.

Motor Vehicle Accidents (MVA) are our specialty. We know how you feel and we'll help you get through it. Our active rehab specialists get you through your pain and prepare you for a better future body. We understand how your injury can affect your life. That's why we have networks to make sure you're supported throughout all aspects of care.

Standing banded assisted hip abductions When you have something to stabilize one leg during a hip abduction, the exercise involves some glute medius action with simultaneous stabilization of the opposite lower limb similar to the regression of a hip airplane.

Improve your rotation and thoracic mobility with half-kneeling open book exercises. Here's how: 1. Begin with a half-kneeling position. Keep your knee at a 90-degree angle. 2. Starting with both hands directly in front of you, rotate one arm open to 180 degrees or more. Exhale as you open. ... 3. Return to a neutral position with your hands in front of you again and repeat. Then, alternate sides. You should feel your shoulders and mid-back open up during this exercise. One important thing to remember is to use your upper body to rotate your mid-back. Avoid rotating from your lower back or hips! See more

Half Kneeling Single Arm KB Press This is an upper body strength exercise that challenges single-leg static motor control as you work on your shoulders. Here's how to set yourself up: ... 1. Begin in a half-kneeling posture by placing one knee down directly under the hip and the other foot should be in line with the knee, this will create the 90/90 position. 2. Throughout the exercises concentrate on staying as tall as possible creating a straight line from the ear, shoulder, hip, and down knee for proper posture alignment. 3. Breath air into the abdomen and immediately press the dumbbell overhead with an active exhale extending the elbow until the arm is straight but not locked. 4. Pull down with the lats as the elbow flexes and lower the weight to the racked position. See more

We're collaborating non-stop. Working collectively is a strong core value of ours because we strive to continuously grow to deliver the best service for our clients. We believe in the power of working together. We deliver more success through shared goals and mutual support within our team and communities. This collaboration goes beyond our team as we constantly work alongside other professionals in our industry. Want to connect with us? Reach out through our Instagram DMs.

Something we commonly do is use tactile feedback to teach and/or cue a movement. One of the best ways to learn a movement is to feel it!

What are Controlled Articular Rotations (CARs)? These shoulder CARs demonstrate the anatomy of the shoulder with a ball-and-socket joint. We can train and evaluate the shoulder joint by looking at its full range of motion (ROM). Keep your body engaged to isolate the movement to only your shoulders. You can start challenging yourself by slowing down the movement as you drive the arm to its maximum range.... Thanks, Jack for sharing your knowledge about CARs. Give em a try!

Seated Clam Shells Trying to get more stable squats? This exercise is used for beginners to learn how to find stability in their hips during the squat. It is important to work on this if you find that you are unstable at the bottom of your squat. Here's how:... 1. Put both legs through a loop band and place it just above knee height and find a seat 2. Have your feet in your squat stance - about shoulder-width apart. 3. Shift your weight onto your feet without lifting your bum off the seat 4. Push your knee outwards against the band while keeping your feet flat on the ground. 5. Hold the resistance for 3 seconds for one rep. And repeat to build that stability! See more

Kettlebell swings to ring in the new spring? Although it's considered a hip-dominant exercise, the Kettlebell Swing is really a full-body movement. Here are some tips to remind you of what a great kettlebell swing looks like: 1. This is a lower-body exercise, not a shoulder exercise. The momentum generated by your hips is enough to swing the kettlebell. Your arms help control the kettlebell, but you shouldn't pull it up... 2. Keep your core tight! 3. Avoid lowering into a squat position. Although your knees bend a bit, they're just along for the ride. As you perform the exercise, consciously think about bending your hips, not your knees. Happy first day of spring everyone! See more

Can you touch your toes? Your ability to touch his toes is a simple assessment that is commonly associated with hamstring flexibility. This could have implications on how you generally move and the ability to perform exercises like the deadlift. If you're having troubles, let's figure out what is preventing you from touching your toes. We could determine if it could be loading issues on your hips or discovering if it's a stability or mobility issue by accessing the body as a whole.

Lunges are a great exercise to work on the leg muscles but remember to reap the lateral benefits too. Moving in different planes of motion is what keeps you mobile, healthy, and able to execute more advanced movements. Incorporate some side lunges or lateral lunges into your routine, as lateral movements are not always common in everyday mobility. The side lunge works the sides of the glutes which are important stabilizer muscles for the hip joint. It also challenges the quadriceps muscles from another angle. This exercise will help you build strength and stability in each leg individually as well as improve your balance.

Do some of the stats on the workout machines confuse you? Ask your Kins! They love numbers and would love to share the knowledge with you. We look forward to working with you on your rehabilitative journey to increase or decrease your numbers!

Shoulder stability is a critical part of rehabilitating the shoulder. The kettlebell overhead press is an excellent exercise due to the internal and external rotation component of the press. If you have a painful shoulder it's important to consider the variety of movement types that can stimulate an adaptation.

Pull-ups are great compounded exercises, but they aren't easy for everyone. Bands can be used to loop around pull up bars and help as a step to provide assistance for pull-ups. What's great about the bands is that the assistance is quite subtle (depending on band strength). The resistance also changes throughout the pull-up. Band-assisted pull-ups help give you a boost just for the first part of your pull then eases off to challenge you for the last part of your pull-up. Give them a try!