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How To Relieve Hip, Lower Back & Buttock Pain

Kai Wheeler writes:

Personal trainer, Kai Wheeler, out of San Diego, CA shows you a myofascial release technique along with a few stretching poses to relieve hip, lower back and buttock pain. Trigger points in the piriformis can impinge the sciatic nerve sending pain signals to these areas. Common misdiagnoses of piriformis dysfunction are sciatica and herniated disk. If you are someone who feels discomfort in the hip, lower back or buttock while sitting, walking and running, give this release a try!!!

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5 Awesome At Home No Equipment Exercises

Kai Wheeler Fitness writes:

Hi all! During this season I know it can be tough to get to the gym or prioritize exercise. I hope this video will inspire you to stay active and exercise at home!

I recommend performing this as a circuit by either time i.e 30 seconds per exercise (per side) or reps. Have fun! :)

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Learn how to improve flexibility! :)

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Why Do My Knees Hurt During Lunges?

Kai Wheeler writes:

If you are someone who experiences knee pain during lunges this video will benefit you. There can be many factors that influence knee pain during exercise but I have identified the three most common issues I encounter with my clients. I will show you how to restore tight hip flexors, improve proper weight distribution, strengthen the core stabilizer muscles and finally I will cover the mechanics of a lunge.

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I have been really feelin’ Calvin Harris lately which inspired me to do my latest exercise montage. This video was a lot of fun for me to make. I hope some of the exercises inspire you for your next workout!

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bosu squat medicine ball chest pass

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180 Jump!

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5 Habits That May Be Harming Your Posture And Causing You Pain

Kai Wheeler Fitness writes:

No matter who you are, this video applies to you! Chances are you, or someone you know, suffers from pain, related to poor posture.

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5-Min Total Body Circuit 

“Join me as I take you through a no-equipment needed functional workout. This workout covers exercises in all planes of movement.”

Via Kai Wheeler

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The Ultimate Relaxation Technique || Diaphragmatic Breathing

Kai Wheeler Fitness writes:

This video will teach you the beginner basics of how to practice diaphragmatic breathing for immediate relaxation.

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Increase Your Flexibility || Lower Body Stretch Routine

“Static stretching is a technique that involves holding a muscle in an elongated position for 30-90 seconds. The objective is to lengthen the muscle tissue and increase flexibility. There are various way to stretch these muscles but I chose to show you the ones that tend to be the simplest and most effective for all levels.

Flexibility is essential because it improves range of motion, reduces risk of injury, improves movement patterns, promotes healthy posture, and helps protect joints. This routine will cover the hip flexors, glutes, hamstrings, abductors, and calves”

Via Kai Wheeler Fitness

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Relieve Chronic Neck Pain, Headaches and Shoulder Pain

Kai Wheeler writes:

Personal trainer, Kai Wheeler, out of San Diego, CA demonstrates a myofascial release technique for chronic neck pain, shoulder pain and headaches. Activities of daily life such as sitting at a computer, driving, carrying a heavy purse, all place a burden on the trapezius. If you have rounded forward posture from tight pecs, the trapezius is in a perpetual battle to counteract the constant pull on the shoulders. Emotional stress is another culprit that creates tension within the body and can cause you to keep your shoulders in an elevated position. These are all habits you may not even be aware of that can be contributing to your headaches, neck or shoulder pain.

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3 Functional Exercises To Strengthen The Glutes & Core

Personal trainer Kai Wheeler demonstrates 3 functional exercises to strengthen the glutes and core. The primary function of the glutes is hip extension. Along with the core, the glutes also play a role in stabilizing the pelvis and the spine. For postural reasons, it is very important that your back side balance out your front. Strengthening your glutes will improve movement patterns and help prevent pain and injuries.

Via Kai Wheeler Fitness

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How To Improve Your Workout (And Results): Planes Of Motion

Kai Wheeler writes:

If you are looking for guidance when it comes to exercise selection this video is for you! The primary objective of any workout program should be functionality, including exercises that translate to everyday activities. Many traditional exercise routines focus on isolating one muscle group at a time in one plane of motion. This is problematic because our bodies are designed to move in dynamic patterns utilizing prime movers, secondary movers and stabilizer muscles. If you overtrain one muscle group in one plane of motion you are not using your body as an integrated system of movers. The three planes of motion are sagittal, frontal and transverse.