Have you given up on your New Year’s resolutions? If so, you are in good company but that does not mean you have to wait until 2020 to achieve your weight loss goals. Turkey season is six weeks away in Missouri, sooner for our Southern friends, and we want you to be in the be in the best shape possible when you go out chasing long beards this Spring.
Here are 5 tips to lose 10 pounds in six-weeks!
Many consider meal prepping to be complicated but if you do it right, it is really quite simple. You have a full freezer of wild game? Start grilling and while you are at it, toss a few veggies like asparagus on the grill as well. Now, fill up 5 Tupperware containers with your veggies and protein of choice (I hope it is deer tenderloin) and instead of killing your nutrition in the fast-food drive through, you will save calories, boost nutrition and save $ by making your own lunch.
Shake it up:
For many people, breakfast is optional but not starting the day with the right mix of nutrients will cause you to over eat later.
Try a meal replacement shake from Wilderness Athlete! It tastes amazing and will give you the nutrition you need in a pinch.
Click here to order and use promo code fittohunt to save 10% off every order you place.
Take a sip:
Want to cut your calories in half? For every bite of food you take, drink one sip of water.
This strategy is one of the easiest ways to cut food intake in half and fast track your weight loss.
Flip the percentages:
Most people eat junk 85% of the time and want a pat on the back when they eat an apple.
Flip the percentages by eating healthy 85% of the time allowing yourself your favorite indulgence 15% of the time.
There are 101 ways to get fit, increase your strength & conditioning, and lose weight.
Follow these easy tips for the next six-weeks and let us know if you were able to drop ten pounds by the start of turkey season!
By: Jeremy Koerber
Anyone that knows me even a little bit knows that on Saturday nights, my love for a roaring fire, a movie and family surrounding me is what I look forward to all week long. Last Friday my oldest son turned 13 and ironically, all heck broke loose at work and I was unable to leave early to spend the afternoon with him. Saturday found me at the gym all day as well. I came home exhausted but eager to do something fun with him and the rest of the family. I mentioned several restaurants located throughout west county; he wanted to go to Culver’s which is less than 2 miles up the road. The vote was unanimous. Culver’s it was.
I am not sure if he shares my love of simple things or this was a happy accident but knowing we could all enjoy a fun meal and be home to light the fire before 7pm made me almost giddy. I am an old soul. We arrived, ordered our food and sat down at a four-top table. As Beth and the kids settled in their seats, I saw him. An old man dining alone two tables down.
He was wearing khaki pants, a gray jacket and sported the kind of hat old men wear. He had a long face that was accentuated with a very bushy mustache, but his eyes were dark and sad. I tried not to stare so I kept looking away but continued to analyze this gentleman. At that moment it hit me; he was also sitting at a four-top table.
I almost felt guilty as the kids laughed and we engaged in conversation. I never really caught him looking over at us but began to wonder, did he once have Saturday nights like I was experiencing at this moment? One where he too was surrounded by a beautiful wife, young children and a seemingly endless number of years to have many more experiences like I was having with my family. He never looked up from his meal. The loneliness was palpable and then it hit me. I have seen that same look in my grandfather’s eyes as he ate a meal. Sitting, staring at his food, not engaging in conversation but maybe, remembering a time when the table was full. Full of the people he cared most about in this life.
I think it is hard for us to empathize what that must feel like because the only way to know how this feels is to live it; something we will all experience if we are blessed to walk the earth long enough. I wanted to go up, put my hand on his shoulder and offer some form of comfort but the next time I looked up he was gone. We finished our meal and went home the fire and a movie.
Last week, I took a trip with the boys to the farm to clear out a new food plot location and obtain some soil samples to prepare for Spring planting. As we left town, the boys and I stopped off at the cemetery to visit some friends and relatives who have passed on. As I wiped away tears climbing back into the truck, my youngest asked me if I was okay. It wasn’t the same feeling of loss or loneliness that I sensed from the old man at Culver’s, but it was in the ballpark. The only difference? I was driving home to a full house. The old man? He was going it alone.
I’m not certain how to wrap this story up. I guess if I were to bring it home with a catchy phrase or one liner that would be cool but what I really wanted to do was to get anyone who reads this to appreciate who is in their life and all the things God has blessed them with.
I turned 40 three years ago, and the years are going by faster and faster. I blinked and my son turned 13. A few more blinks and I could be the old man at the table.
Grab on to those around you. Hold them tight and make sure that the people you love, know you love them as well. Because it all moves so incredibly fast.
It is the beginning of February; are you still working on your New Year’s Resolutions?
For most people, the answer is no, but since you are reading a fitness blog, I am going to assume that at a minimum, you are adhering to some form of exercise or nutrition principles.
Either way, now is the time to start getting serious about mapping out how to train for your 2019 hunts.
Here are the steps you need to follow for success:
Step 1: What do you plan to hunt?
In the Midwest, whitetail deer and turkey hunting reign supreme. Out west, elk and mule deer are on the mind of most hunters. Head north and moose, black bear and sheep may be what you are looking for. All hunts require different levels of physical conditioning and for more arduous hunts (elk, sheep, moose, etc) you will most likely need advanced levels of fitness to fully enjoy your experience.
Step 2: When do you plan to hunt?
Turkey hunting in Missouri begins the third week in April. If you have an elk tag, chances are your hunts will be September or October. Understanding the time-period you have to train is incredibly important. I once had a person call me wanting coaching to prepare for an Alaskan sheep hunt. I asked when his hunt was planned and he replied, “In two weeks.” I wished him “good luck.”
Step 3: What are your limitations or barriers?
Do you have any physical limitations that will prevent you from training or injuries that need to be addressed? Are there any barriers (work, travel, etc) that will prevent you from training? I always suggest my clients do a deep dive to identify things that can derail their efforts. If you are hurt, time to see your physician. Physical therapy may be in order before you can really train for your hunt. If life in general is the barrier, work with a coach to help you develop a plan that will fit your life.
Step 4: Understand "Periodization"
If you have just booked a September elk hunt and have not exercised in a long time, we will not prescribe elk specific programming on day one of your training. You will go through a 6-8-week base conditioning program designed to produce a base layer of fitness that will allow us to progress you safely and effectively. Weeks 8-10 may revolve around ramping up your training and adding in hunt specific cardio like backpacking along with injury prevention exercises. The last 4-6 weeks will be hunt specific movements patters that will allow you to peak the week you hunt. In short, if you wait to the last minute to train, you may be disappointed.
In talking with many outfitters, there is nothing worse than a client showing up for a hunt unprepared for the physical toils of the adventure. For many, a back-country elk hunt or moose hunt in Canada may be a once in a lifetime event. All the more reason to understand your timeline to train and map out a personalized training plan.
If you need help preparing for your hunt or want to find out more about Fit To Hunt, email firstname.lastname@example.org.
What do you do to train for your hunts? Tell us in the comments!
How many places does one person need to hunt?
Speaking from experience, I can always use one more and owning a prime piece of whitetail real estate would be even better!
That is exactly what Drury Outdoors is giving you a chance to do with their 30-year anniversary giveaway!
Just a few days ago at the 2019 ATA show, Drury Outdoors released the boldest sweepstakes in the outdoor industry...
They are giving away a 60-acre farm!
I know most of us will do just about anything for a free t-shirt. I might even tag a few friends in a social media contest for the chance to win a bow, but what level would you go to, to win a farm? I am so glad you asked….because it is pretty simple.
The farm, located in Northern Missouri, will be set up with food plots, stand locations and advanced scouting. To enter the contest, you must download the DeerCast app from the app store and click on the Farm Give Away tab. This is not only the best place to enter the contest, but you will be able see the property evolve under the watchful eyes of Mark and Terry Drury through blogs and video on DeerCast.
You also have a chance to win monthly prizes from Drury Outdoors’ product partners! The January prize pack is by Scent Crusher and includes an Ozone Go Max, Equipment Station, Room Clean, Travel Closet and more!
The winner will receive the title at the 2020 ATA show.
While that seems like a long ways off, we encourage you to sign up for your chance to win today!
You can also learn more by visiting www.druryoutdoors.com
The Internet is great…
Great about spreading information about the benefits of strength training that may or may not be 100% factual.
Now that hunting season is over and it is time to ramp up your training, here are five myths you need to know about strength training!
1. Frequency Over Variety
One of the most common misconceptions is that we need to do numerous exercises for the same muscles to get stronger. This couldn’t be more wrong. Choose a movement. Find a focus. And work on sets and reps. Your body responds faster to changing sets and reps than it will be trying to learn those numerous exercises. In other words one day do fewer sets with more reps at a low to moderate weight, then start to increase the sets and decrease the number of reps and increase the weight. It’s not a sprint. But I can guarantee that you see more strength results by manipulating sets and reps faster than if you try to over do it on exercise selection. THEN, STICK WITH IT. Do it more often. Your body won’t be as tired either.
2. Recovery Through Sleep Doesn’t Matter
“My sleep doesn’t really matter that much.” If you have fallen prey to this thought process I can all but guarantee that you have had more than your fair share of frustrations at the gym. Here’s why. Let’s say you workout 3-4 times a week for one hour. That leaves 163-164 hours a week for you to recover. So you can infer that your results happen OUTSIDE THE GYM. How are you sleeping? If you aren’t getting the right amount of sleep. Your body isn’t recovering at the proper rate. Period. The vast majority of your recovery happens while you sleep! You need AT LEAST 6 hours for your body to do its job.
3. Eat Big to Be Big: It Doesn’t Matter what you eat
Yes, it absolutely matters what you eat and even how much. I’m going to step on some toes when I say this, but the term “Bulking” in regards to eating for weight lifting, done incorrectly, is more often than not, just an excuse to eat crap and get bigger. Now, can it help you make strength gains? Of course it can. Calories are exactly that, energy. For your muscles to get stronger and bigger they need fuel. But, it still matters what you eat!! If you put yourself on a diet of fast food, milk and cookies to use as fuel for weight lifting, I’d be lying if I told you that you wouldn’t get stronger. It’s fuel right? Sure. However, it would have very obvious adverse effects. You may get bigger and stronger. But the bigger you’d be gaining probably wouldn’t be what you were after when you started. Feed your strength with GOOD calories. Not crap!
4. More Cardio
Here’s the deal. Cardio is important. But muscle mass in important. Something most people don’t realize is when they want to lose weight, what they are really saying is “I don’t want my body to jiggle so much.” Here is what you need to understand: cardio alone won’t get you to your goals. It won’t, end of story. Strength training stimulates muscle growth and maintenance. More muscle, more fat burn, less jiggle. Cardio does have a place, however, because in conjunction with strength training you burn more calories. But without strength training, long bouts of cardio does one thing: waste muscle . This is where the term “skinny fat” comes from. More cardio is NOT the answer.
5. FOR THE LADIES: Weight Training Makes You Bulky
I’ll be honest, genetics aside, this is NOT TRUE. You can argue it as much as you want. Science is not on your side when it comes to muscle gain. Without certain male parts there is a lack of testosterone and surplus of estrogen that will, without a doubt, keep you from gaining bulky muscle like a man.
Can this be manipulated with supplements and outrageous diets? It sure can. But, by just adding strength to a normal healthy diet it is scientifically impossible, again genetics aside, for a woman to gain the muscle they don’t want. You may gain a bit of muscle if you are not used to lifting weights, but nothing like many fear (looking like a man). Matter of fact the gains you’ll see will probably be the ones you want.
What are your favorite strength training modalities (resistance machines, resistance bands, free weights or body weight)?
Comment them below, and if you're ready to start working with Nick, or have some questions, you can contact him HERE!
It is January again. That means you and everyone else has the best of intentions to accomplish some pretty amazing things but there is one problem.
You have no plan.
Failing to plan is planning to fail.
If you really want to CRUSH your goals, experience some incredible hunts and be a healthier, happier hunter or huntress, follow these tips to create an action plan in 2019:
1. Set goals:
We aren’t just talking about exercise and nutrition goals. What kind of hunts do you want to go on this year? Are there any land management or habitat improvements that will
require you to be in better condition than last year? Do you want to look better in your camo? Of course you need to set nutrition and exercise goals but knowing your why will (bucket list
hunt) will help you stay true to your mission.
2. Pick something:
One of the biggest problems with New Year’s Resolutions is burnout. You try to change everything about your health and fitness in 5 days which of course is impossible. This year, pick one thing and implement it. Whether exercise or nutrition, make it easy. Why? Because if it is too hard you will quit. Start with something you know you can do, get a win and build your program step by step.
3. Think big picture:
If you are going on an elk hunt in September start preparing now and always keep that goal in your mind’s eye.
4. Find your tribe:
Find a coach or a personal trainer who can guide and hold you accountable.
Fit To Hunt offers free content on our website, YouTube channel and social media pages to keep you motivated, engaged and on task.
5. Embrace the journey:
Most people look at exercise or eating healthier as a punishment. That is a mindset that will lead you to failure. Everything you do that makes you a little healthier or
perform better in the field should be celebrated. The professional coaches at Fit To Hunt can build not only build a personalized program for you but keep you accountable and engaged.
It is December and for many of us, our tags are filled and our minds are now focused on waterfowl or non-hunting activities. Some may still be out looking to tag a doe for the freezer or try for a last chance buck in late season but no matter what luck you had in the woods this Fall, it is time to start thinking about ramping up your workout program for 2019.
Here are a few tips to help you get started the right way:
It would be super easy to sandbag the rest of 2018 and start in January but putting off your routine another four weeks will only make it harder to get in the kind of shape necessary to excel in your outdoor pursuits.
Everyone is waiting for the New Year. We encourage you to start today!
Schedule your workouts now:
December is a hard month to adhere to an exercise program. You not only have to go to work and take care of home related chores but we also have to contend with shopping, parties and holiday travel. You know the 12 Days of Christmas? How about the 12 Days of Fitness! Open the calendar on your phone and book 12 workouts in December right now. If they are in your calendar you are less likely to skip.
Reduce your training volume and intensity:
If you have been in an in-season program or have put your workouts on hold the last few months while you were out chasing whitetails, start back slow. The number one cause of injury in people beginning an exercise program is doing too much too soon. If you normally do 30 sets in a workout start with 16-18 sets for a week or so and slowly add a set or two back in until you are back to your normal volume. Do the same with your intensity.
Set a goal:
Be specific on what you want to achieve short term (the month of December) and long term (2019). Perhaps your short term goal is to simple workout 12 times in December (see above)? Do you have a bucket list elk hunt on the horizon or do you simply want more stamina and performance in the field? All are great reasons to set clearly defined goals and get to work!
A goal without a plan is just a wish.
The coaching professionals at Fit To Hunt can help you develop a plan and help you adhere to your workouts.
E-mail Jeremy at email@example.com to get started!
What are your suggestions for getting back into a routine post-hunting season?
Please leave a comment below and stay #FitToHunt!
It was February when I was introduced to executive producer of the Huntco, Joe Allen, and learned about his planned trip to hunt Roosevelt elk in Oregon. We jumped at the opportunity to help Joe on his quest and the training began.
Over the next seven months with the help of the Wilderness Athlete 28 Day Challenge, Fit To Hunt exercise programming and online coaching Joe not only lost 15 pounds and earned an incredible level of fitness, he also connected on a magnificent bull with a well-placed 73 yard shot. The question after the arrow struck true and the hero pictures were taken is "What’s next?"
For many of us, that would be it. We achieved the goal and would quickly forget about all the things we did to obtain a high level of fitness and conditioning. We would start to exercise less and eat more foods that will accelerate weight gain and poor health. Pretty soon, we are back to the condition we were in before we started the journey to get #FitToHunt. We see it all the time. People get in shape to run races, look great for vacations or weddings or to satisfy job requirements….then we quit.
Last week Joe texted to say he wanted to continue the journey; a message that made me smile ear to ear. You see, Joe isn’t just an outdoor TV host. He is also:
➥ A husband
➥ A father
➥ A business owner
➥ An entrepreneur
➥ A friend
➥ A son
He has responsibilities and one of the bullet points in his job description is to be a role model for his two children. Instead of “dad bod” he is actively choosing with intent to be a fit dad.
There is no rest for the weary. He returned home from Oregon to just in time for bow season in Missouri and in order to produce an outdoor television show, you need footage; A lot of footage. This means limited time so here is what Joe is doing to stay fit and log hours in the stand:
Wilderness Athlete 28 Day Challenge:
Joe did a GREAT job improving his nutrition over the last seven months but found he had given back 3-5 pounds. He needed a kick start and finding success earlier in the year with the system, decided to do another challenge to get back to the 210 range.
To order your 28 Day Challenge click HERE.
We created a customized In-Season program:
Joe specially requested an in-season program that would allow him to maintain his weight loss and fitness while still allowing plenty of time to chase whitetails. The theory is same for any athlete. For example, baseball players still train during their season but not at the same volume, frequency or intensity as pre-season because they are busy playing baseball. As outdoor athletes, we are out chasing deer from September through January in Missouri. It is important to continue with a workout program but cut back on volume, intensity and frequency so you can spend ample time in the field but not lose the conditioning you fought hard to obtain.
Joe set a measureable goal:
Joe dropped 15 pounds for his elk hunt. His plan is to drop five more pounds by January 2019 and an additional ten pounds by the opener of Missouri turkey season. By setting a larger overall goal and having specific milestones to achieve, he will have a clearer focus throughout deer season and the months in between deer and turkey season when he will ramp up his workouts and nutrition.
We also keep Joe on the straight and narrow by holding him accountable. After each workout Joe texts to let us know he has finished his routine. We also schedule regular phone calls or video chats to go over his program and make adjustments as needed.
I spoke to Joe last week as he traveled to Florida with his family to film an alligator hunt and he was genuinely excited about his program. He has a goal in mind, a plan and a support system that will help get him over the finish line and you will get to see the whole thing on the new season of the Huntco in January 2018.
Want to learn more about the Huntco?
You can check them out at www.huntcotv.com.
Want to perform better in the field, improve health and CRUSH your goals?
Contact us to start a Fit To Hunt program today!
Spoiler Alert: You are not doing it!
Sure, that is a simplistic way of looking at it but one of the hallmarks of a Fit To Hunt program is keeping things simple. Once you overthink it or try to do too much, feelings of being overwhelmed set in and you quit. With bow season for whitetail and elk opening across the country, now is the time to nail down some key concepts so you can stay fit for the field, healthy and maintain a steady workout routine.
Pick something and do it a lot:
Here is the biggest secret that other coaches don’t want you to know. If you push yourself even the slightest bit outside of your comfort zone on a regular basis, you will see improvements in conditioning, body fat, strength, etc. There are an insurmountable number of exercise combinations so try not to get lost in the white noise out there and do something. Preferably 3-5 days per week.
In sales, we are trained to overcome objections. Fitness is no different. If you allow your brain to start rationalizing all of the other things you “need” to do, fitness and nutrition get put on the back burner. Here is the deal, if you do not plan out your workouts the likelihood of them happening is zippo. Place them in your calendar and treat them like they are the most important meeting in the world and you will keep them. Do not give yourself an excuse to get out of exercise.
Get a stronger why:
I’m a big believer in passion. If you do not wake up every day with a burning desire to crush your goals, then your goals may not be strong enough. Case in point I know a guy who has not exercised in years who has been doing a boot camp 3-4 days a week for the last three weeks. His why? His wife won’t let him go on an elk hunt in 2019 unless he is in good enough shape to return home safely. Guess what? He is exercising regularly. If you aren’t, re-think your goals.
You are doing the wrong workout:
Yes, yes, we said do anything but are you doing the workout that speaks to your likes, dislikes, personality and goals. Zumba is a great class and if that is all you will do, awesome job of moving but spicy dancing won’t help you a ton on the mountain. There are also a lot of garbage workouts out there in the guise of functional fitness.
If you are frustrated, stuck, unmotivated or simply looking for a change, we would love to help. E-mail us at firstname.lastname@example.org to get started.
The workout is the “how.”
Understanding your why or reasoning for doing the workout is critical.
Follow the tips above and you will find yourself crushing your workouts and obliterating your goals!
Dr. Gregory Judice - Owner of Judice Sports & Rehab and FTH Contributor
The shoulder is one of the most complicated joints of the body. It is also a joint that is incredibly important to bow hunters. Because of the shoulder's anatomy, it has the ability to move in many different directions (a high degree of mobility) and there is a natural lack of stability. For any joint to be healthy, there needs to be a balance between the mobility and the stability.
There are a lot of different things that go into shoulder health. Today we are focusing on shoulder mobility and rotator cuff strength. Future blogs will include information on shoulder blade mobility and strength, upper back mobility, and core stability. All of these areas need to work together for you to function normally and be at your best in the field this Fall!
In general, for most conditions of the body, it is important to have proper range of motion before working towards strengthening. When I work with a new client, we slowly progress them into a new range of motion and then strengthen the muscles in that new range. Any other way and we just get strong in the old range of motion but have zero strength in the new range of motion.
Stretching before strengthening helps us keep the shoulder in better condition, and is a simple way to remember this rule.
For archery athletes, keeping good flexibility in the shoulders is key to a successful hunt. Having good range of motion in the shoulder allows bowhunters to rotate their arms toward and away from the bow as needed. Strength between the shoulder blades is equally as important. This strength keeps the hunter from shaking and enables him/her to relax the muscles of the forearm. If either of these key pieces are missing, the bow can slip from grip, shake, or be used improperly and cause pain to the hunter.
Common injuries to the shoulder include rotator cuff tendonitis, rotator cuff strain, labral tears, biceps tendinopathy, bursitis, frozen shoulder, impingement, instability, or fractures. The following exercises can help with many of the above conditions, but a proper diagnosis and discussion with a physical therapist are recommended before beginning these type of exercises.
Before we discuss the best ways to improve your shoulder range of motion and strength, let’s point out that every person is different, and some of these activities may not work for you.
If any of these activities cause pain, you should stop doing them.
Racquetball soft tissue mobility:
Often times I like to incorporate some soft tissue work or self-massage into my stretching programs. This helps to increase the blood flow to the area, getting the muscles and other layers prepared for stretching. One potential reason for limited mobility in the shoulders could be stiffness in the muscles or ligaments around the shoulder. Working on the flexibility in these tissues can help ease some tension in the area, increase range of motion, and potentially decrease the pain in the area.
A racquetball is firm enough to be effective but soft enough to not cause pain. We recommend
working the ball around your shoulder, from the front to the back. Repeat with the arm overhead, with the ball near your armpit, but not in the center of your armpit. There are some tender spots in some folks, and we recommend avoiding the areas that cause pain.
Flexion and abduction over exercise ball:
After you have warmed up with some soft tissue work, it can be a good idea to work on your general shoulder mobility for overhead motions. There are a lot of different ways to stretch, but I prefer activities that require you to move and use your core muscles. We rarely use any joint in by itself, so it is nice to include full body movement and strengthening into your stretches when appropriate.
Stretching over a ball allows you to stretch through your entire range of motion, and in multiple
directions. When stretching for a warm-up, 15 seconds is enough hold time, but if you are stretching and trying to increase your range of motion a 30-second hold is better. We recommend 2-3 repetitions with arms going forward, 2-3 repetitions with the arms to the left, and 2-3 repetitions with the arms to the right. If you experience pain during this motion, try it with your hands farther apart from each other, and make sure you move slower and with control to keep from over flexing your shoulder.
Golf club internal and external rotation:
This is a more specific stretch for those of you with a lack of range motion.
Check out the video for how to perform this stretch well.
If you’re not sure if this stretch applies to you, try each of these motions:
1. Reach up and behind your head, trying to touch your hand to the top of your shoulder blade
on the same side. If you can do this easily, you probably don’t need this stretch. If you can’t do
this, it is very difficult, or it causes pain you likely lack some external rotation.
2. Reach down and back, behind your back, trying to touch your hand to the bottom of the
shoulder blade on the same side. Again, if this is easy for you, don’t worry about your range of
motion. If you have pain or struggle with performing this, you likely lack internal rotation.
Prone 90-90 shoulder external rotation:
This is one of my all-time favorite exercises. It involves a lot of muscles at the same time and is a
great strengthening exercise. Athletes use this exercise a lot to help them stay strong in their sport. This exercise strengthens the muscles needed to draw a bow and keep it level and steady.
Start with lying on your stomach on a stable surface with your arm hanging off of that surface.
Next, squeeze your shoulder blade and lift your arm with your elbow bent and pointed away from you. Then, rotate your shoulder to bring your hand closer to the ceiling. Try to rotate as high as your arm will let you without cheating (moving your elbow or lifting your chest off of the table). Finish by slowly rotating your hand back down, then relaxing the shoulder blade.
Try for at least 2-3 sets of 10-15 repetitions.
Exercise band pulldowns:
This exercise uses several different motions, and also allows us to strengthen into internal rotation. Having equal strength in both the front and back of your shoulder while rotating is very important for maintaining mobility and stability through the shoulder.
Start with the band anchored behind you, and your straightened arm out to the side slightly above shoulder height. Pull the band across your body in the direction of your opposite hip, keeping a tall chest through the motion. We recommend 2-3 sets of 10-15 repetitions with this exercise as well.
These exercises work together to keep a good balance of mobility and stability through the shoulder and should help you get back to the things you love doing, or help you stay active for longer. Again, if you have any pain with these activities, consult with your local physical therapist, or shoot us an email to see if we can help.
Dr. Judice is the owner of Judice Sports & Rehab in the St. Louis, MO area. He earned his doctorate from Saint Louis University and has been honored with the distinction of Orthopedic Clinical Specialist. To learn more about the shoulder from Dr. Judice, or to become a patient, visit www.shoulderexpertstlouis.com for information.
Contributions made by Fit2Hunt Staff!