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My Journey Through Low Back Pain and Recovery (Pt. 3)

If you are just joining me here, read http://cassfitness.net/my-journey-through-low-back-pain-and-recovery-pt-1/ and http://cassfitness.net/my-journey-through-low-back-pain-and-recovery-pt-2/ to get caught up to speed. In the last installment, we left off at my progress at the end of 2012. Fast forward a few months, and I embarked on my journey to become a personal trainer.  I had some ...

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Side Plank Medley for Strong Obliques

Here is a one minute medley of different Side Plank exercises to challenge your core (especially your obliques). When you are doing more than a minute with the traditional Side Plank, it is time to incorporate more challenging exercises. If you do not know how to do a Side Plank, ...

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My Journey Through Low Back Pain and Recovery (Pt. 2)

If you are just joining me here, read http://cassfitness.net/my-journey-through-low-back-pain-and-recovery-pt-1/ to get caught up to speed. I was narrowing my search for the best chiropractors in the area. I lived in Germantown, MD but I was willing to travel anywhere in Montgomery County for the best service. I ended up going with ...

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My Journey Through Low Back Pain and Recovery (Pt. 1)

I will never forget June 17, 2011. I fell down on the ground of the house I was living in at the time after I got up from the couch I sat on. I had such a constant sharp pain in my lower back, I could not walk. I crawled ...

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Introduction to our newest Personal Trainer, Adrian Nicotra

CASS Fitness would like to give a warm welcome to Adrian Nicotra. He is our newest certified personal trainer. Adrian is an NASM Certified Personal Trainer and he is currently working on his NASM Corrective Exercise Specialist certification. Adrian lives in Alexandria, VA. He trains in ...

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Bird Dog Demonstration by Matt Bible

The Bird Dog or the Alternating Quadruped Opposite Arm/Opposite Leg Raise is an exercise to help strengthen your lower back, abs, and glutes. It is a low impact exercise that frequently is used to help relieve lower back pain and to help prevent it from happening in the first place. (adsbygoogle ...

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Standing Quadriceps Stretch with Picture

Stretching your quadriceps is very helpful, no matter what sport you play, what type of exercise you engage in, or if today is your rest day.   The Quadriceps or "Quads" as most of us call the muscle group, consists of the four muscles on the front part of your thigh. ...

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Hip Flexor Stretch Instructions and Picture

The Hip Flexor Stretch is one of the most important stretches you can do. Most people have tight hip flexors, stemming from lots of sitting. Imagine if you sit for eight hours at work, sit for 1-3 hours a day for your commute (Yes, that is common in ...

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Deep Glute Stretch by Matt Bible

I want to introduce you to the deep glute stretch. If you run, you may already be familiar with it. Our hamstrings get tight from our everyday activities, especially if we are sitting for a long period of time regularly. Tight hamstrings can result in low back ...

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Lower Back Stretch – Floor Bridge Hold by Matt Bible

The Floor Bridge Hold is one of the top stretches to help stretch and reduce lower back pain. The exercise is low impact on the body. The Floor Bridge Hold also strengthens your glutes and hamstrings. Here is how you do the Floor Bridge Hold: Lay on ...

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