Category Archives: YouTube

After Workout Stretch Routine. 12 Minutes of the Best Stretches To Do After Exercise.

Cool down after exercise with a feel good post workout stretch routine. Press play on this simple 12 minute after workout stretch!

after workout stretch routine

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Hi Friends!

Try this quick, effective, after workout stretch routine when you are done training. This video will lengthen your muscles and calm your mind after exercise. Taking a few minutes to stretch after your workout can help you cool down and recover. These are some of the best stretches to do after exercise.

Many people once believed that stretching after a workout reduced aches and pains and improved flexibility. Post-workout stretching improves flexibility and range of motion, but stretching after working out does not significantly reduce muscular soreness or injury. If your goal is increased flexibility, post-workout stretching is important; if you are trying to reduce muscle pain or soreness, post-workout stretching is ineffective. However, for top athletic performance, it is important to keep the muscles functioning optimally. Increasing and optimizing range of motion by gentle post-workout stretches can optimize performance. The key is to be gentle and listen to your body. Push the muscles just a little without overtaxing them. By holding a comfortable reaching stretch, over time you can reach further because your muscles lengthen to adapt to the increased demand.

This 12 minute routine is the perfect choice after a hard workout or just when you’re feeling a little tight. You can do this everyday if you want! Plus, zero equipment required! Press play and give it a try after your next workout to feel better fast! Leave me a comment below and let me know how it makes your body and mind feel.

After Workout Stretch Routine. Cool Down With These Quick Exercises

As always: check with your doctor before starting this or any exercise routine. Honor your body and LISTEN to your body! Train smart to be healthy for life.

Thank you so much for being a part of my Youtube community! Please LIKE this video and share it with your friends – lets help others feel good and keep moving. Keep up the great work friends, I am cheering for you! Till next time… sending positive energy your way.

Caroline

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Bodyweight Strength Home Workout Routine. 25 Minute Total Body Exercise.

Want a simple Home Workout routine you can do anywhere anytime? Press play on this 25 minute total body exercise video designed to boost your energy and strengthen your body.

Home Workout

Home Workout

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Hi Friends!

I grew up working out at home with my Mom. Our house had a large upstairs that we turned into a gym with step boards, weights, bands, balls, and mats. There were two large bookshelves of exercise videos (VHS because I was a 90’s girl) and I enjoyed step aerobics, hi-lo, sculpt, pilates, and “The Firm” (do you remember those?!). I would do workouts with my mom in the morning before going to highschool. It was fun for me and I enjoyed spending time with her. Our home still has our upstairs “gym” and it’s a place in the house that holds these fond memories for me. In fact, it’s where I filmed this Home Workout routine to share with all of you on YouTube!

Most people think they need to go to the gym to get a good workout, but I’ve found that some of my best workouts are at home! It’s convenient and the weather always seems to cooperate. I subscribe to several YouTube fitness channels for easy, at home workouts and have also used Pilates Anytime, FitnessGlo, YogaGlo, and the Daily Burn. Now that the world is so tech savvy, working out at home has become easy! (Well that is if you can put your to-do list aside and your kids to sleep 😉

This fun, uplifting, Home Workout routine includes some of my all time favorite feel-good exercises. It’s designed it to be a video you can turn to when you need a quick dose of exercise to help you get rid of stress, boost your energy, and feel your very best. In this workout, you will move through a series of bodyweight exercises that will help you build total body strength and fitness. Get ready to work your abs, butt, hips, thighs, chest, back, and arms with effective moves that will challenge you from head to toe. Ready to press play? Roll out a mat and lets go!

25 minute Bodyweight Strength Home Workout Routine.

Do you workout at Home? What is your favorite Home Workout routine? Do you use YouTube or subscribe to a fitness video platform? I had such a fun time inviting you into the place where I fell in love with group fitness – my Home Workout! Leave me a comment below and let me know how you feel after completing this workout. And as always if you liked this video PLEASE HIT LIKE, SUBSCRIBE to my channel, and share this video with your friends. Thanks for your support in building the positive community online.

Here’s to you finding strength and fitness wherever you go.

Love,

Caroline

My mission is to help you develop a positive relationship to self and exercise that adds to the quality of your life. Check out my list of services, stay connected about upcoming events by subscribing to my email newsletter, or contact me at carolinejordanfitness@gmail.com to discuss ways we can work together and live well.

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Waist Whittling Workout Routine. 15 Minutes to a Sculpted Stomach

Work your entire core and whittle your Waist with this ab exercise routine for a sculpted stomach.

Waist Whittling Workout Routine. 15 Minutes to a Sculpted Stomach

Waist Whittling Workout Routine. 15 Minutes to a Sculpted Stomach

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Hi Friends!

Clients often ask me how to get a slimmer Waist and a more defined stomach. To get six pack abs or a smaller Waist there really is no secret, extreme quick fix, or fancy treatment. It all comes down to a clean diet, consistent fitness routine, strength training, and living a stress free lifestyle. However, the right exercises and workouts can absolutely help you see better body results and a smaller Waist. Define your waistline with this strengthening routine that gives your obliques some love. These moves hit all of your major muscle groups with extra emphasis on your obliques to “whittle your middle”. Move from one exercise to the next without resting for a feel good Waist Workout routine that will leave you smiling.  In less than 15 minutes, you’ll be on your way to defining your Waist. Hungry for more? Repeat the video for round two! But just be prepared to be sore in your core 😉 All you need to get started is a positive attitude and a mat. Ready to go? Lets get sculpted and sweaty! Press play now.

Waist Whittling Workout Routine. 15 Minutes to a Sculpted Stomach

You didn’t even know 15 minutes could feel so good did you? Remember: a little bit of positive movement goes a long way in helping you feel your best inside and out. I’m proud of you for taking time for yourself and strengthening your stomach! How do you feel after that Waist workout? Let me know if you liked the routine in the comments below. Want more or have a specific request for a video? I’m always game to film something especially for you.

Thank you for sharing such an uplifting workout with me! My Waist feels happy and I can’t wait to see you for another great video on Youtube soon.

Till next time, keep smiling,

Caroline

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My mission is to help you develop a positive relationship to self and exercise that adds to the quality of your life. Check out my list of services, stay connected about upcoming events by subscribing to my email newsletter, or contact me at carolinejordanfitness@gmail.com to discuss ways we can work together and live well.

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Exercises for Sciatica Pain Relief. Feel Better Fast With This Sciatic Nerve Routine.

You don’t have to live with pain! Sciatic Pain, or Sciatica, which is pain along the large sciatic nerve that runs from the lower back down the back of each leg, can cause severe, debilitating pain. But there are all natural ways to ease and treat Sciatic Pain. Get Sciatica Pain Relief with this quick effective video routine.  Read on and press play.

Sciatica Pain Relief

Sciatica Pain Relief. Photo Credit Dan Goodman photography

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Hi Friends!

Are you struggling to overcome a “pain in the butt” sensation? Do you ever wake up feeling agonizing pain all the way from your upper thighs to your feet? Do you deal with nagging lower back pain that spreads downward and won’t seem to quit no matter what you try? You could be dealing with sciatic nerve pain, also called sciatica, which causes painful throbbing in the lower back and limbs. I am here to help you feel better!!

This is my second Sciatica Pain Relief video. View the first here and feel better fast here. 

These videos have helped people all over the world overcome Sciatic pain with an exercise routine designed specifically to help stabilize the pelvis and muscles of the hips, core, and butt to prevent and treat pain. In this video, I’ll guide you through simple stretches and strength exercises that will relieve sciatic pain and tension.

You’ll begin this therapy based workout session with a few simple stretches that will likely stop your pain immediately. Then I will lead you through a series of key exercises to strengthen your core, legs, and butt. These moves will help you develop the strength you need to stabilize the pelvis and live without sciatic pain. Once you are pain free continue to practice these exercises on your own to bring long lasting relief and prevent future flare ups.

Many doctors will tell you that you should stop training or stop the sport that caused the pain, however I believe that it is possible to overcome Sciatic pain and it’s symptoms with proper management and therapy based exercises like the exercises in this video. Movement is medicine. A regular physical stretching and strength routine will help you get rid of sciatic pain and live tension free. Repeat this routine as much as needed to keep your body feeling its best and live without sciatic pain. Ready to feel better? Press play.

Exercises for Sciatica Pain Relief.

Try this video and let me know how it makes you feel in the comments below. I hope it gives you Sciatica Pain Relief and helps your body feel better! As always, please check with your doctor to make sure these recommendations are right for you. Honor your body and be good to yourself. Stay strong and keep smiling my friends. Always cheering for you.

Love,

Caroline

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Non-Weight Bearing Workout. Total Body Exercise Routine Safe For Recovering From Injury.

A Non-Weight Bearing Workout you can safely use to stay fit when recovering from a foot injury, ankle injury, physical limitation, surgery, or disability. Stay fit and positive with this exercise routine that includes cardiovascular, strength, and flexibility training for a total body workout.

Non-Weight Bearing Workout

Non-Weight Bearing Workout

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Check out my Full “Hurt Foot Fitness” Program here.  Which includes curated video playlists full of awesome chair yoga videos, hurt foot workouts, and more to help you stay fit and positive while you heal. 

Hello My Friend,

Are you healing from a Foot Injury? Ankle Surgery? Or working with a disability? Here is a Non-Weight Bearing exercise routine you can use to stay fit, active, and positive. This 40 minute video includes cardio, strength, and flexibility exercises for a total body workout. You will get your heart rate up, work up a sweat, and feel fantastic!

In this Non-Weight Bearing Workout you will move through the following exercises:

Non-Weight Bearing Seated Cardio Exercises

Get your blood flowing and heart pumping with seated chair cardio exercises including seated chair jumping jacks, seated chair boxer punch, and seated chair cardio knees. This Non-Weight Bearing cardio exercise sequence will allow you to get your heart rate up and work up a good sweat!

Non-Weight Bearing Bodyweight Strength Exercises

Maintain your strength and lean muscle mass with this series of Non-Weight Bearing bodyweight strength exercises including: modified pushups, leg raises, hip lifts, modified planks, sit-ups, crunches, and more.

Non-Weight Bearing Flexibility Training Exercises

Finish your workout with a Non-Weight Bearing stretching sequence to help you stay flexible and mobile. Move through modified pigeon pose stretch, seated spine twist, quadriceps stretch and my personal favorite: the scorpion stretch!

This total body Non-Weight Bearing Workout requires a chair and an exercise mat. It can be done in the comfort of your own home or while traveling for a total body workout.

Before starting any new physical activity, you should consult your healthcare provider. These exercises are suitable for most people, including seniors, recovering from an injury and in need of a Non-Weight Bearing workout.  But ALWAYS check with your doctor before starting this or any exercise routine. Listen to your body and move mindfully. Honor your injury and be smart! Ready to get sweaty? Put your positive pants on and lets get moving!

Non-Weight Bearing Workout. Total Body Exercise Routine.

Having an injury, disability, or physical limitation doesn’t mean you can’t exercise. It just means you have to get creative with HOW you exercise. Done properly and safely, exercise can be an incredible resource to keep your body and mind healthy, positive, and fit. That’s why I’ve created a series of workout videos to help you keep moving no matter what. These creative exercise routines include videos you can do with a foot injury, disability, or illness. I believe movement can be medicine that allows you the strength to live your best life. Check out the following YouTube playlists for feel good fitness content you can do no matter what:

Hurt Foot Workouts

Floor Barre Workouts

I would love to hear if you try this video and how it makes your body feel in the comments below! And as always, if you liked this post, PLEASE HIT LIKE, SUBSCRIBE to my channel, and share this video with your friends! Thank you for your support in my work. I am here to help you feel your best inside and out.

Here’s to you living every day in strength,

Caroline

My mission is to help you develop a positive relationship to self and exercise that adds to the quality of your life. Check out my list of services, stay connected about upcoming events by subscribing to my email newsletter, or contact me at carolinejordanfitness@gmail.com to discuss ways we can work together and live well.

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All Levels Chair Yoga Routine For Injury, Disability, Or Stretching At Work.

Ground your mind and body with this short, all levels Chair Yoga Routine. Perfect for all levels and abilities, Chair Yoga a great way to relax from head to toe without the stress of weight bearing. This routine can help you stay active when recovering from an injury or when sneaking in a few stretches at the office. Press play and give your body a feel good Chair Yoga flow that will lengthen your muscles and calm your mind in minutes.

Chair Yoga Routine

Chair Yoga Routine

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Check out my Full “Hurt Foot Fitness” Program here.  Which includes curated video playlists full of awesome chair yoga videos, hurt foot workouts, and more to help you stay fit and positive while you heal. 

Hi My Friend,

How is your body feeling today? Are you feeling stiff, tight, or tense? How is your mindset? Tired, stressed, or depressed? I’ve got just the thing to help you feel better fast – and you dont even have to get up from your seat.

When I’m feeling on edge, I like to sneak in a few Chair Yoga poses. Perfect for days when you don’t have a lot of time, Chair Yoga can help you stay strong, flexible, and calm. It’s also an incredible way to maintain your yoga practice when dealing with an injury or illness. Chair Yoga can help you stay fit no matter what life brings you next… and you don’t even have to stand up.

What Is Chair Yoga?

So what exactly IS Chair Yoga? Chair Yoga is a gentle form of yoga that is practiced sitting on a chair, or standing using a chair for support. Chair Yoga is one of the gentlest forms of yoga available.

Who Can Do Chair Yoga?

Chair Yoga can be incredibly beneficial for people with mobility issues, including elderly people and those with disabilities. It’s also great for people wanting to sneak in a couple of stretches at work in the office. The best part about Chair Yoga is that it can be practiced anywhere. All you need is a chair!

What are the Benefits of Chair Yoga?

Yoga has been shown to improve overall health, prevent and (even in some cases) reverse disease when practiced regularly as a lifestyle. With this in mind, it’s no surprise that it can therefore lend its benefits to those with mobility issues. Here are some of them:

  • Improved Strength. You can build strength and fitness from a regular Chair Yoga practice. Just try this video below and tell me how your upper body strength improves from our chair chaturanguas!
  • Improved Flexibility. Chair yoga can help people with mobility issues improve their flexibility so that they can keep up with daily life activities.
  • Improved proprioception. Chair yoga can improve proprioception, which is the skill of knowing where your body is in space, and coordinating your movements accurately. This is particularly important for elderly people and can prevent falls. For people with disabilities or conditions such as MS, it may mean having greater control over your body and its movements.
  • Reduced stress and improved mental clarity. Chair yoga can lessen the impact of chronic illnesses and pain. It can also help people cope with feelings of isolation, anxiety, and depression. Being calmer and more relaxed inevitably leads to a greater feeling of happiness and well-being.
  • Improved stress and pain management. The practice of Chair Yoga includes breath work, which can help people not only with stress management but also with coping and managing pain. Through meditation and paying attention to your breath, you can help your body and mind to cope with the pain of an illness or condition you may suffer with.

Motivated to move yet? Take a seat and give this short, sweet Chair Yoga routine a try. Whether you’re in a confined space, you have mobility issues, or you’re just looking for a few feel-good stretches to melt away tension, this series of seated yoga exercises can be a great addition to your daily routine. In this video you will move through a sequence of seated yoga postures like seated warrior two, seated side angle, seated spine twist, and seated forward fold.

Before starting any new physical activity, you should consult your healthcare provider. These poses are suitable for most people, including seniors, those living with chronic pain and those who use a wheelchair.  But ALWAYS check with your doctor before starting this or any exercise routine. Listen to your body and move mindfully.

Get ready to stretch your muscles, calm your mind, and exhale the stress away. Press play.

Short All Levels Chair Yoga Routine For Injury, Disability, Or Stretching At Work.

This video is designed to help you feel GOOD. I hope this video serves you in feeling your very best and in living without stress. If you are recovering from an injury and need even more support, I have a FULL guide to staying fit, healthy, and positive while you recover. Check it out and stay in great shape with me here. 

When life throws you a challenge or an obstacle, take it one day and one breath at a time. If you can breathe, you can handle anything. And I’m always here for you my friend.

Love,

Caroline

My mission is to help you develop a positive relationship to self and exercise that adds to the quality of your life. Check out my list of services, stay connected about upcoming events by subscribing to my email newsletter, or contact me at carolinejordanfitness@gmail.com to discuss ways we can work together and live well.

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After Work Pilates Routine to Re-Lengthen and Re-Energize Your Body.

Feeling drained after a long work day? Not motivated to exercise? I’ve got just the remedy: Pilates. Learn about the health benefits of Pilates and press play on this After Work Pilates Routine to re-lenthen and re-energize in minutes.

After Work Pilates Routine

After Work Pilates Routine

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Does it ever feel like you get home at the end of a long work day and you have shrunk 2 feet? All the sitting, the emails, the stress…. it’s starting to make you feel achy, cranky, and tight.

Sitting at a computer can do a number on your body and mind. From increased fatigue and weight gain to lower back pain and reduced cardiovascular health, sitting all day at work (and plopping yourself on the couch to relax after a hard day) can lead to some serious health complications.

Enter: Pilates. This form of movement, which sometimes incorporates equipment, is a low-impact way to strengthen muscles, increase flexibility, and improve endurance. With an emphasis on postural alignment, core strength, and muscle balance, this Pilates makes for a perfect remedy for after a long, stressful work day.

Read on to learn more of the benefits of Pilates and get an After Work Pilates Routine you can use to counteract all the effects of sitting at a desk and dealing with stress.

Health Benefits Of Pilates

Pilates is a low impact form of exercise that can make a huge impact on your health and wellbeing. Pilates is much more than just a workout. Not only does it sculpt your body, it is a mindful form of moving that connects you to your breathing, clears your mind, gives you energy, and provides inner serenity. Pilates will condition your body and improve your performance level in whatever you do. It’s for the runner, the athlete, the Yogi, the dancer, the biker, the golfer, the prenatal and post natal mom the injured and the healthy. By emphasizing proper breathing, correct spinal and pelvic alignment, and concentration on smooth, flowing movement, Pilates makes for a complete mind-body workout that can revitalize your energy and health. Some of the health benefits of Pilates include:

Builds a Balanced Body. Unlike some forms of exercise, Pilates does not over-develop some parts of the body and neglect others. Pilates trains the body as an integrated whole with workouts that promote strength and balanced muscle development as well as flexibility and increased range of motion for the joints. Pilates is whole body fitness.

Adaptable to All Fitness Levels and Ages. Pilates is for everyone. Whether you are a senior just starting to exercise, an elite athlete or somewhere in between, the foundations of Pilates movement apply to you. Pilates is accessible to all ages and genders. With thousands of possible exercises and modifications, Pilates workouts can be tailored to individual needs.

Improves core strength for  flat abdominals and a strong back. Sitting at a computer weakens your core and hip muscles ( your support system ) causing a lot of compression in the lumber spine. Pilates exercises develop a strong “core,” or center of the body. The core consists of the deep abdominal muscles along with the muscles closest to the spine which can help prevent or alleviate lower back pain.

Builds long, lean muscles and flexibility. More conventional or traditional workouts are weight bearing and tend to build short, bulky muscles – the type most prone to injury. Pilates elongates and strengthens, improving muscle elasticity and joint mobility. A body with balanced strength and flexibility is less likely to be injured.

Improves sports performance and prevents injuries. Pilates is a way to help you achieve better fitness results, regardless of your goals or specialties. Your entire musculature is evenly balanced and conditioned, helping you enjoy daily activities and sports with greater ease, better performance and less chance of injury. That’s why so many professional sports teams and elite athletes now use Pilates as a critical part of their training regimen.

Improves Body Awareness and the Mind/Body Connection. Creator of Pilates, Joseph Pilates was adamant that Pilates was about “the complete coordination of body, mind, and spirit.” With of the Pilates exercise each movement is practiced with total attention. When we exercise in this way, the body and mind unite to bring forth the most benefit possible from each exercise. The Pilates principles — centering, concentration, control, precision, breath, and flow — are key concepts that are used to integrate body and mind.

A regular pilates exercise routine can help you improve your performance, beat stress and build a balanced body thats pain free for life. Pilates is the perfect feel good fix to help your body relax after a long day of work. Next time you’ve had a crazy day at the office, roll out your exercise mat when you get home instead of pressing play on “Real Housewives” to move through this simple after work Pilates Routine. A few simple pilates exercises and deep breaths will allow you to reset and renew your body and spirit in minutes. This after work Pilates Routine contains some of my favorite pilates exercises. You’ll try moves like the pilates roll up, stomach series, bridge, and more. I do this Pilates Routine several times a week to help balance my body and clear my mind. You don’t need any equipment to get started, just your mat, some space, and a positive attitude. Ready to feel better? Put on some stretchy pants and press play on this after work Pilates Routine now.

After Work Pilates Routine

Next time you have a long work day, try this after work Pilates Routine and let me know how it makes your body feel in the comments below. I loved filming this video for you and hope it serves you in your health, fitness, and work performance! If you liked this video, please hit like and share with friends who could benefit! Together we can build our positive community online and off.

Thanks for the great pilates workout! Till next time, keep shining my friends.

Caroline

My mission is to help you develop a positive relationship to self and exercise that adds to the quality of your life. Check out my list of services, stay connected about upcoming events by subscribing to my email newsletter, or contact me at carolinejordanfitness@gmail.com to discuss ways we can work together and live well.

I put my heart and soul into my corporate wellness programs and customize my services to benefit the unique needs of the company and the individuals within it.  If you are interested in scheduling a consultation to discuss ways we can work with together and improve the health of your company, contact me at: carolinejordanfitness@gmail.com

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Helpful Tips For Healing Sesamoid Injuries. Here’s What Worked For Me.

No foot injury is a good injury, but a Sesamoid Injury can be one of the worst! It has one of the longest recovery timelines and often people never recover properly. Here’s my story on dealing with a painful Sesamoid Injury and helpful tips that worked for me. This is based off of my own personal experience and is not medical advice. As always, check with your doctor before making any health changes. I hope this post serves you in having healthy feet and living an active life.

Sesamoid Injury

Sesamoid Injury

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In this post, I share my story in dealing with a painful, frustrating Sesamoid Injury and share suggestions that helped me heal.

My Story On How I got a Sesamoid Injury

I was a dancer and athlete my entire life. I majored in Dance at UCDavis and taught fitness throughout highschool and college. I was always moving with no serious injuries or anything that sidelined me for longer than a few days. I never had foot pain or foot problems. Then at age 31, one day I noticed the ball of my foot hurt. I thought it was strange and decided to foam roll my foot on a golf ball to try and work out the kinks (because typically foam rolling the feet always helps!). The next day, I couldn’t walk. The ball of my foot felt hot, painful, and swollen. I had no idea what had happened, but I knew it wasn’t good. I went to the doctor and they told me I had a Sesamoid Injury. The first doctor I saw advised me to wait on getting an xray, they said I had only bruised my Sesamoid. I was put in a boot and told to lay off of my foot. Three months later, I had no progress, so I decided to get an xray. The xray showed an “oncult” fracture in my medial sesamoid.  I followed the same steps: lay off the Sesamoid as much as possible. Six months later, a physical therapist told me to start doing barefoot exercises to help with the pain. I followed this plan, thinking it was helping, but it was only causing inflammation. It wasn’t until 8 months into the injury I found a doctor that really understood Sesamoid Injuries. She put me in stiff shoes with a orthotic custom fit for my foot (and with a cut out for my sesamoid). Within weeks, I had made incredible progress and wasn’t experiencing pain. From there, I started working with a Physical Therapist at San Francisco Crossfit, who knew how to help people heal from Sesamoid Injuries. We did conditioning workouts to help me strengthen all of the areas around my foot without putting pressure on the injury. This was incredibly valuable in helping me return to movement and restore my body. Once the foot was pain free, we gradually started to introduce loading the big toe joint and bending the foot into workouts. A year later, I am 98% pain free in my foot. I haven’t returned to wearing high heels or running, but I am confident within time I will be able to mindfully try both. One of the hardest things for me in this process was the lack of information on healing Sesamoid Injury. If you google Sesamoid Injury, the results are so disheartening and traumatizing. Hence the motivation to write this post and share my story with you. If you are dealing with a Sesamoid Injury, I hope the below gives you insight and helps you along your healing journey. First let’s talk about Sesamoids and understand the important role they play in the body.

In this video I share my experience in dealing with a Sesamoid Injury and healing suggestions that worked for me

Sesamoid Foot Injury. Here’s What Worked for Me In Healing.

What the heck are sesamoids?

A sesamoid is a bone embedded in a tendon. Sesamoids are found in several joints in the body. In the normal foot, the sesamoids are two jelly bean-sized bones located in the ball of the foot, beneath the big toe joint. The sesamoids act as a pulley for tendons, their primary function is to help raise and lower the big toe with each step (allowing you to push off your foot when you walk, run, dance, or jump).  The sesamoids also serve as a weight bearing surface for the first metatarsal bone (the long bone connected to the big toe), absorbing the weight placed on the ball of the foot when walking, running and jumping.

Sesamoid injuries can involve the bones, tendons and/or surrounding tissue in the joint. They are common with activities requiring increased pressure on the ball of the foot, like running, basketball, football, golf, tennis and ballet. People with high arches or flexible feet are at risk for developing sesamoid problems. High-heeled shoes can also be a contributing factor.

Lucky for me, I did ALL of the above before my injury: running, dancing, jumping, and high heel shoe wearing with high arches and flexible feet. I was a prime candidate for a Sesamoid Injury. 

What are the symptoms of a Sesamoid Injury?

  • Pain is focused under the big toe on the ball of the foot. With sesamoiditis, pain may develop gradually, whereas with a fracture, the pain will be immediate. For me, I literally couldn’t walk with my injury. It was too painful.
  • Swelling and bruising may or may not be present.
  • There may be difficulty and pain when bending and straightening the big toe.

Sesamoid Injury Healing Suggestions

Because the sesamoid bones are weight bearing, they are incredibly tough to heal. We are always using our feet, and the only break they get to repair & heal is while we sleep. But DONT get discouraged! You can heal from a Sesamoid Injury! You just have to be patient, smart, and have the right team of professionals to work with. I have found some ways to help in healing from a Sesamoid Injury and want to share them with you. But first, before we get into what has worked and is currently working for me, you should know a few things:

I am not a doctor. This is all based on my personal experience and research. Please LISTEN to your body, do your own research and investigating. These are just tips that will hopefully give you some insight and healing.

To completely heal, you MUST be diligent and take healing seriously the entire time. You have to become more stubborn than the injury itself.

A few thoughts on healing Sesamoid Injury based off my personal story:

Initial stage of Healing a Sesamoid Injury:

  1. Find a REAL doctor who knows about Sesamoid injuries. Since the Sesamoid Injury is a rare injury, many doctors dont know how to properly treat it. I was asked several times by physical therapy clinics how to SPELL Sesamoid (not a good sign!)! Many people havent heard of Sesamoid Injuries and if they have, dont have the right experience to work with you. Make sure the professionals you choose have had success helping patients in coming back from Sesamoid injuries. I wasted a lot of time with the wrong doctors and bad medical advice. It made my recovery a much longer process.
  2. OFFLOAD. You have to get off the Sesamoid Injury as much as possible to get it to heal. Keep your foot stiff and immobile. Use a boot and try not to walk or bend the foot. I know if you are active, this can feel like a death sentence. But just DO IT. Use my Hurt Foot Workouts to help you keep your body and mind moving while you give your foot a break. 
  3. Never walk barefoot. I had a pair of shoes for home and a pair of shoes for outside of the home. You don’t want to be walking around barefoot and putting pressure on the Sesamoid Injury (or running the risk of bending your foot – which causes pain).
  4. Use cut out orthotics that allow the Sesamoid bone to float. 
  5. Focus getting the inflammation down. I took daily epsom salt baths and used supplements like Arnica . I include my full list of food supplements in My Hurt Foot Fitness Program. 
  6. All exercise should not use your foot. Again, I included all of the safe exercises, workouts and routines in My Hurt Foot Fitness Program. It can be done safely while you heal. 

Coming back into movement after a Sesamoid Injury 

  1. Start physical therapy ASAP. This has helped me tremendously. There is no way I would have made the progress I have without it.
  2. Find a supportive shoe with a wide toe box. I used the Altra Running shoesI bought 3 pairs (one to wear at home, outside, and travel). I’ve heard some Sesamoid Injury folks respond well to the Hoka shoes, but these didnt work for me. 
  3. Once the injury is stabilized & under control enough to move a bit, get into the pool. It brings down inflammation, increases circulation which flushes out the sesamoid area, helps with range of motion and you feel amazing. Just be super careful when you push off the wall, or do no walls to not place the injury at risk. I swim 30 minutes about 3-4 times a week.
  4. For me, spinning/indoor cycling was a great workout that didnt place excess pressure on my foot. The stiff sole of the cycling cleat kept my foot and big toe joint from bending. My good foot doctor even told me that the spin cleat was ideal to protect my toe! I put a J pad cushion in the cleat to help offload the sesamoid even more. But again: listen to your body and if spinning is too much for you, dont do it.
  5. Do Strength training! You must re-condition your body. Perform strength training without bending the foot. Squats, dead lifts, hip bridges, exercises that allow you to strengthen your hips, butt, legs, core, and more without bending the foot or putting excess stress on the Sesamoid. You are strengthening all of the areas AROUND your foot to help you come back to full health. Avoid lunges, planks, or anything that bends your foot. 
  6. Once the bone has healed, you want to SLOWLY transition back into loading the foot. You will have to carefully start to load the foot. This needs to be done properly and only a little bit at a time.

How To Heal from a Sesamoid Injury and Still Exercise

What the Sesamoid Injury Has Taught Me

  • To not take movement for granted. I am so much more grateful for any activities I can do. Every day I wake up healthy I say thank you.
  • That you don’t have to run (or jump!) to be in great shape. You can maintain your fitness with a foot injury. I share my secrets here. 
  • That there is so much to love about life outside of exercise! I found other hobbies and things that I loved that didn’t involve my body.
  • That the body changes over time. One day my body wont be able to do all of the things that it used to do. So it’s important to strengthen other parts of myself – because no matter how your body changes YOU are still YOU inside.
  • That the world keeps spinning. Life goes ON. You have to find ways to be happy even with your foot injury. Accept, deal, and heal. Find the good in life and BE HAPPY!

Have you dealt with a Sesamoid Injury? What has worked for you? Let me know in the comments below.

If you are dealing with a painful foot injury right now, I know how you feel and my heart goes out to you! I hope this post is helpful for you and I want you to know: you are not alone. You will get through this and be stronger because of it. I am here to support you in having healthy, happy feet for life. Looking forward to sharing some satisfying steps and foot success with you online and off.

Love,

Caroline

Are you feeling lost, stuck, or unhealthy? Get the coaching you need to succeed. Contact me at: carolinejordanfitness@gmail.com

My mission is to help you develop a positive relationship to self and exercise that adds to the quality of your life. Check out my list of services, stay connected about upcoming events by subscribing to my email newsletter, or contact me at carolinejordanfitness@gmail.com to discuss ways we can work together and live well.

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Stress Relief Stretch Routine. Calm Your Body And Mind With These Exercises.

Feeling tight, tense, overworked, or on edge? Try this simple Stress Relief Stretch Routine to calm your body and mind within minutes.

Stress Relief Stretch Routine

Stress Relief Stretch Routine

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Work has been kicking your butt lately. You feel it in your entire body. Your neck is stiff, upper back tied in knots, hips tight, and lower back a mess. You’ve got a nagging eye twitch that won’t seem to give up and your digestion is out of whack. You keep pushing through the discomfort – just too many projects to complete, emails to finish, and deadlines to meet.

“These are normal aches and pains. My body can wait till after this is done.” you tell yourself as you cross tasks off your to-do list. Until your body decides enough is enough and gets sick, broken, or worse.

Let’s take a time out before your body takes one for you. All you need is a few minutes of consistent self care to prevent stress from getting the best of you. Take time now or take time later – it’s your call. Wouldn’t you rather feel your best when answering all of those work emergency tasks and emails?

Honest truth here: your to-do list will live longer than you and without your health you won’t be able to do any of it at all. Next time you are feeling stress build up in your muscles and mind, try pausing for a few minutes to unwind. There are all natural ways to manage stress that don’t take a lot of time and will improve your health, focus, and work performance. Stretching is a simple method to move stress out of your body. A few deep breaths and easy exercises can calm your nervous system and steady your mind. Using healthy habits like exercise, breathing, and meditation can keep stress from having chronic, long-term health effects. It’s worth using a few minutes on your to-do list for yourself. Ready to melt the stress away? Press play and join me for this 10 minute Stress Relief Stretch routine.

Stress Relief Stretch Routine

This 10 minute Stress Relief Stretch routine is designed to help you ease tight, tense muscles and calm your mind. You will move through basic yoga exercises like: cat cow, twisted child’s pose, hip circles, puppy pose, hip stretch, low lunge, seated twist, seated forward fold, knee to chest, spine twist, and happy baby. The exercises in this video will help you stretch your neck, upper back, lower back, shoulders, chest, hips, and spine. This routine is appropriate for all levels and can be done at home, at the gym, or while traveling. This Stress Relief Stretch video would be perfect for:

  • The end of a long work day
  • After a long plane flight or car trip
  • When you are feeling tired or upset
  • After a stressful situation: presenting a big project at work, a fight with a loved one, traffic, or any life event that makes you feel nervous, frazzled, or on edge
  • When you have a headache
  • When you are just getting back into exercise
  • When your body feels sore

With a few deep breaths and exercises, you can prevent a body breakdown from getting in the way of your important deadlines. Next time you feel stressed, press play on this Stress Relief Stretch routine and see if it helps. Let me know when you try this video by leaving a comment below, I’d love to hear if this routine allows you to unwind your body and mind. What is your go-to healthy habit that helps you prevent stress from hurting your health?

When you feel your best you perform your best. I’m always here to support you in taking care of yourself so you can be a success. Keep moving and be good to yourself my friend.

Love,
Caroline

My mission is to help you develop a positive relationship to self and exercise that adds to the quality of your life. Check out my list of services, stay connected about upcoming events by subscribing to my email newsletter, or contact me at carolinejordanfitness@gmail.com to discuss ways we can work together and live well.

I put my heart and soul into my corporate wellness programs and customize my services to benefit the unique needs of the company and the individuals within it.  If you are interested in scheduling a consultation to discuss ways we can work with together and improve the health of your company, contact me at: carolinejordanfitness@gmail.com

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Best 5 Morning Exercises To Do Before Work. Jump Start Your Day With This Quick Fitness Routine.

Set yourself up for success by taking a few minutes in the morning to move your body before your work day. Here are the best 5 Morning Exercises to do before work and a quick video routine that will help you start your day in strength.

Best 5 Morning Exercises

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LIKE Caroline Jordan Fitness on facebook and join the positive community to start living your healthiest, happiest life.

Do you hit snooze more than once? Are you a “too rushed in the morning to eat breakfast” kind of person? Is your phone the first thing you look at when you get out of bed? Do you feel frazzled, scrambled, or all over the place when you wake up? Is it hard for you to focus on anything other than: get out the door and get your butt to work?

How you start your day is how you live your day. Start your day in a stressful way and it will most likely continue to be that way.

And lets be real here: you ultimately become what you repeatedly do.  If your morning habits aren’t helping you, they’re hurting you. 

How do you want to begin your day? Here’s a quick habit that will help you jumpstart your day with energy, focus, power and strength:

Exercise.

Before you tuck your head under the covers, hear me out: you don’t need to wake up at the crack of dawn, run a marathon, or spend a super sweaty hour in the gym. Just a few minutes of Morning Exercises can make a huge difference in your posture, performance, energy, and mental state. A little bit goes a long way and can completely change how you live your day.

I often call exercise “physical coffee”, because getting a little dose of movement can put an extra pep in your step. The goal for getting a quick shot of Morning Exercises in when you wake-up is to ‘jumpstart’ your body for the day. You want to get your heart rate up, increase blood flow throughout your body, loosen up your muscles, and straighten out your posture. A little cup of exercise can help you walk taller, feel stronger, boost your confidence, and set you up for a day of success.

Here are 5 of the most effective Morning exercises you can do before work to start your day on a strong note. These exercises help you stretch out tight muscles, wake up your core, and lengthen your posture. Don’t have time for all 5? Do one! Or mix in a few of these Morning Exercises throughout your day for improved mobility, energy, and strength.

Ready to get started? Skip the snooze button and join me for the best 5 Morning Exercises to do before work and this quick morning fitness video routine that will jumpstart your day in strength.

Best 5 Morning Exercises To Do Before Work.

Morning Exercise One: Hip Bridge

Why? Stretches out tight quads and hip flexors. Engages butt, hamstrings, and core muscles

How: Lie on your back with the knees bent and feet hip-width apart. Place arms at your side and lift up the spine and hips. Slowly bring the hips back down, then lift back up. Try to do 10-20 reps or try 10 reps of single leg hip bridge with one leg in the air. 

Morning Exercises

Morning Exercises

Morning Exercise Two: Butterfly sit-up

Why: Stretches shoulders, arms, hips and groin muscles. Works the core muscles and gets the heart rate up.

How: Lie faceup on the floor with the soles of your feet together knees open to the sides (in a butterfly position). Reach your arms overhead on the floor stretching the shoulders. Brace your core to sit up, reaching your fingers toward or past your toes. Slowly return to start. Perform 10-20 reps. 

Morning Exercise three: Cat Cow

Why: Stretches the neck, shoulders, upper back, and core. Increases mobility and health of the spine.

How: Come to all fours with your hands under your shoulders and knees under your hips. Your fingers should be pointing forward. Engage your core and abdominal muscles to start in a neutral spine position. Move into upward (cat) position by tucking your tail under and using your abdominal muscles to push your spine upwards towards the ceiling, making the shape of an angry cat. Then move into downward (cow) position by tipping your tail toward the ceiling, increasing the arch in your mid and low back and allowing the abdomen to stretch toward the floor. Pull your shoulder blades down your back.  Work with your breath and alternate between cat (arching the back) and cow (belly towards the floor) for 5-10 repetitions. 

Morning Exercise four: Air Squat

Why: Works the entire body (especially the butt and core muscles!), elevates the heart rate, and boosts the metabolism.

How: Stand with your feet hip distance apart and toes facing straight forward. Extend your arms out in front of you for balance. Sit your hips back and down, bringing your thighs parallel to the floor. Make sure your heels stay on the floor, your core is tight, and chest is lifted. Keep your knees behind the toes. Use your hips, butt, and abs to stand, pressing through your heels to return to a standing position.

Morning Exercise five: Push-up to Back Extension

Why: Works the entire body with a focus on the posture muscles: abs, butt, shoulders, upper back, and lower back.

How: Combine a pushup and back extension to get the best bang for your buck! Place your hands firmly on the ground, directly under shoulders. Ground your toes into the floor to stabilize your lower half. Brace your core, engage glutes and hamstrings, and flatten your back so your entire body is neutral and straight. Lower your body down—keeping your back flat and eyes focused about three feet in front of you to keep a neutral neck—until your chest grazes the floor. From the floor, perform a back extension, lifting the shoulders off the mat squeezing the shoulder blades together and engaging the upper back, lower back, hamstrings, and butt. Lower back down to the floor with your hands by your chest. Then push back up, keeping your core engaged, as you return to the starting position.  To modify, drop knees to the floor. Repeat for 10 to 20 reps or as many as can be performed with good form.

Morning Exercises

Morning Exercises

Morning Exercises

Morning Exercises

Best 5 Morning Exercises Demonstration. Quick Fitness Video Routine To Jump Start Your Day.

I believe exercise is one of the key ingredients in having energy and living a powerful life. How will you start your day? I hope these Morning Exercises serve you in feeling your very best. Leave me a comment below if you try these Morning Exercises before your work day and let me know how you feel! And as always, if you liked this post, PLEASE HIT LIKE, SUBSCRIBE to my channel, and share this video with your friends! Thank you for your support in my work. I am here to help you feel your best inside and out.

Here’s to you starting and living every day in strength,

Caroline

My mission is to help you develop a positive relationship to self and exercise that adds to the quality of your life. Check out my list of services, stay connected about upcoming events by subscribing to my email newsletter, or contact me at carolinejordanfitness@gmail.com to discuss ways we can work together and live well.

I put my heart and soul into my corporate wellness programs and customize my services to benefit the unique needs of the company and the individuals within it.  If you are interested in scheduling a consultation to discuss ways we can work with together and improve the health of your company, contact me at: carolinejordanfitness@gmail.com

Other Things To Check Out: