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26.09.2020
Category: 2014
Written by: Nick Jack
Hits: 4365

One of the most controversial and confusing muscles to discuss is the vastus medialis oblique, otherwise known as the VMO. We know that this muscle plays a critical role in providing stability of the knee and prevents the onset of patella tracking problems that are so common among people of all ages. However, there is so much conflicting research and information about the best way to strengthen this muscle that many people are confused as to where to start. The problem with most of the research is that it looks at strengthening the muscle in isolation, ignoring the role of other anatomical factors contributing to the VMO weakness. Factors such as tibial torsion, valgus knee collapse due to poor hip muscle control, poor foot stability creating over-pronation, and ankle stiffness inhibiting quadriceps strength need to be addressed if you truly want to strengthen the VMO and stabilize the knee. And arguably the best way to do this is using what are referred to as “iso-integration” exercises, where you use creative methods to isolate a specific muscle within an integrated movement. It sounds complicated, but really it is very simple when you understand how the body uses compensation to avoid pain. In this article I will show you several versions of how to do this.

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11.09.2020
Category: 2014
Written by: Nick Jack
Hits: 4165

The wood-chop is an amazing exercise for improving athletic performance, core strength and rotational power as seen in sports like golf and tennis.  However, its value is not limited to those who play sports, for rotational movement is a critical part of daily life and something we should be trying to maintain and improve. Learning rotational exercises can be difficult for it is one of the movements that must be trained at a relatively high speed in order to get it right, and with so many moving parts it is easy to make a real mess of it. In this article I show you how to break this down with very easy exercises and gradually build up to the more complex and functional exercises that produce great results.

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02.09.2020
Category: 2014
Written by: Nick Jack
Hits: 1471

Blueberries are not only delicious, they are often referred to as a “Super-food” for these little balls of goodness are packed with a ton of vitamins and minerals. They are regularly considered as a favourite fruit by many people in the health and wellness industry. Blueberries have many health benefits and are known to help with heart health, bone strength, skin health, blood pressure, diabetes management, cancer prevention, and even mental health. In this article we will share some information about this fruit that you did not know and show you why it is something you should include in your diet.

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