---
title: Quick and Easy Ways to Improve Performance Series, Shoulder Care
description: Keeping your shoulders healthy is an important workout objective for athletes as well as anyone else. These videos show you how.
image: https://www.nifs.org/hs-fs/file-70822094-jpg/images/rotator_cuff.jpg
---

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# NIFS Healthy Living Blog

## Quick and Easy Ways to Improve Performance Series, Shoulder Care

by [Josh Jones](https://www.nifs.org/blog/author/josh-jones), on Jun 18, 2013 10:54:00 AM

**Shoulder Care: The Rotator Cuff**

In this post I want to go over the basic anatomy of the rotator cuff, the functions of its parts, and some exercises that can help strengthen your shoulder stabilizers to keep your shoulders healthy. The shoulder tends to be a problem with not only athletes but in the general population as well. The shoulder is one of the most mobile joints we have, so when we are working up the kinetic chain we want to work on its overall stability so that we can protect it from injury.

![ROTATOR CUFF](https://www.nifs.org/hs-fs/file-70822094-jpg/images/rotator_cuff.jpg?width=365&height=267&name=rotator_cuff.jpg)

**Anatomy of the Shoulder**

First and foremost, the rotator cuff is a group of tendons and muscles in the shoulder connecting the upper arm (humerus) to the shoulder blade (scapula). The rotator cuff’s main purpose is to hold the head of the humerus in the glenoid (shoulder) cavity. Below are the rotator cuff muscles and their main functions.

 

The muscles in the rotator cuff include the following:    

- **S**upraspinatus: Abducts the shoulder in the first 30 degrees.
- **I**nfraspinatus: External rotation.
- **T**eres minor: External rotation.
- **S**ubscapularis: Internal rotation.

 You can remember these using the acronym SITS.

**Exercises for Shoulder Stability**

Now that you have a basic understanding of the shoulder’s anatomy and functions, let’s go over exercises that help improve strength and overall stability of the shoulder.

***Supraspinatus (Abduction)***

- [Empty Cans](http://youtu.be/jAjmBHAQvhQ)
- [Incline Bench-Ys (Thumbs Up)](http://youtu.be/ibPd9MRA4dA)

***Infraspinatus and Teres Minor (External Rotation/ER)***

- [Wall Slides―Active ER](http://youtu.be/v5ASgX60Lg8)
- [Incline Bench-Ls (Row to ER)](http://youtu.be/X2lzRuOcVgE)

***Subscapularis (Internal Rotation/IR)***

- [Band IR](http://youtu.be/fe5eOimy-tA)

**Grip Strength and Stability**

Performing exercises that challenge your grip strength is another great way to improve the stability in the shoulder. These exercises target the entire shoulder instead of focusing on one muscle. Examples here include KB bottoms up variations such as [**half kneeling single-arm bottoms-up press** ](http://youtu.be/PsMO3e8L4CQ)or [**bottoms up walk.**](http://www.youtube.com/watch?v=iNaBTXt2krE)

**Programming**

As a strength coach, I deal with overhead and throwing athletes on a daily basis, so keeping the shoulders healthy is a big part of my job. My goal is always to keep the shoulders healthy and strong instead of waiting until they are completely out of competition due to injury. Shoulder care exercises are not just for throwing athletes. These exercises can benefit all athletes and should be integrated into your weekly training program.

The biggest concern that I deal with on a daily basis is fighting overuse injuries. Overuse injuries account for most of the shoulder injuries, and so I have to find a balance to keep their shoulders healthy. My pitchers are required to do some sort of shoulder care each day that they are in. This past year my pitchers were doing mostly supraspinatus strengthening and everyone else did more external and internal rotation exercises.

Depending on what is in your workout for the day, you can complete these either before or after the strength portion of your workout. If you have pressing, pulling, or any overhead exercises, they should be done first to activate the shoulder musculature to reduce the chance for injury. If it is more of a lower-body workout, you can finish your workout with some shoulder care exercises.

Hopefully you now have a good understanding of the importance of shoulder care, the benefits of strengthening your rotator cuff, and how to implement these exercises so that your shoulders can feel better than ever.

*This blog was written by trainer Josh Jones, MS, CSCS, USAW, NIFS **[Center for Athletic Performance](https://www.nifs.org/athletic-performance/).* *Read more about the [NIFS bloggers here](https://www.nifs.org/fitness-center-0/nifs-bloggers/).  
*

Topics: [fitness center](https://www.nifs.org/blog/topic/fitness-center) [workouts](https://www.nifs.org/blog/topic/workouts) [shoulders](https://www.nifs.org/blog/topic/shoulders) [flexibility](https://www.nifs.org/blog/topic/flexibility) [strength](https://www.nifs.org/blog/topic/strength)

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- [coaching (4)](https://www.nifs.org/blog/topic/coaching)
- [deadlift (4)](https://www.nifs.org/blog/topic/deadlift)
- [drills (4)](https://www.nifs.org/blog/topic/drills)
- [exercise bands (4)](https://www.nifs.org/blog/topic/exercise-bands)
- [fad diets (4)](https://www.nifs.org/blog/topic/fad-diets)
- [fat loss (4)](https://www.nifs.org/blog/topic/fat-loss)
- [fit3d (4)](https://www.nifs.org/blog/topic/fit3d)
- [gut health (4)](https://www.nifs.org/blog/topic/gut-health)
- [halloween (4)](https://www.nifs.org/blog/topic/halloween)
- [happiness (4)](https://www.nifs.org/blog/topic/happiness)
- [heat (4)](https://www.nifs.org/blog/topic/heat)
- [hip mobility (4)](https://www.nifs.org/blog/topic/hip-mobility)
- [hypertrophy (4)](https://www.nifs.org/blog/topic/hypertrophy)
- [illness (4)](https://www.nifs.org/blog/topic/illness)
- [inspiration (4)](https://www.nifs.org/blog/topic/inspiration)
- [lifestyle (4)](https://www.nifs.org/blog/topic/lifestyle)
- [lifetime sports (4)](https://www.nifs.org/blog/topic/lifetime-sports)
- [lower back pain (4)](https://www.nifs.org/blog/topic/lower-back-pain)
- [mind-body (4)](https://www.nifs.org/blog/topic/mind-body)
- [morning workouts (4)](https://www.nifs.org/blog/topic/morning-workouts)
- [off-season (4)](https://www.nifs.org/blog/topic/off-season)
- [organic foods (4)](https://www.nifs.org/blog/topic/organic-foods)
- [positive attitude (4)](https://www.nifs.org/blog/topic/positive-attitude)
- [post-season (4)](https://www.nifs.org/blog/topic/post-season)
- [pull (4)](https://www.nifs.org/blog/topic/pull)
- [push (4)](https://www.nifs.org/blog/topic/push)
- [rowing (4)](https://www.nifs.org/blog/topic/rowing)
- [spring (4)](https://www.nifs.org/blog/topic/spring)
- [stretch (4)](https://www.nifs.org/blog/topic/stretch)
- [vegetables (4)](https://www.nifs.org/blog/topic/vegetables)
- [warming up (4)](https://www.nifs.org/blog/topic/warming-up)
- [warmup (4)](https://www.nifs.org/blog/topic/warmup)
- [BODYATTACK (3)](https://www.nifs.org/blog/topic/bodyattack)
- [BODYCOMBAT (3)](https://www.nifs.org/blog/topic/bodycombat)
- [BOSU (3)](https://www.nifs.org/blog/topic/bosu)
- [BodyJam (3)](https://www.nifs.org/blog/topic/bodyjam)
- [CXWORX (3)](https://www.nifs.org/blog/topic/cxworx)
- [DEKA (3)](https://www.nifs.org/blog/topic/deka)
- [NIFS Powerlifting Competition (3)](https://www.nifs.org/blog/topic/nifs-powerlifting-competition)
- [adaptations (3)](https://www.nifs.org/blog/topic/adaptations)
- [anniverary (3)](https://www.nifs.org/blog/topic/anniverary)
- [anniversary (3)](https://www.nifs.org/blog/topic/anniversary)
- [antioxidants (3)](https://www.nifs.org/blog/topic/antioxidants)
- [basketball (3)](https://www.nifs.org/blog/topic/basketball)
- [brain fitness (3)](https://www.nifs.org/blog/topic/brain-fitness)
- [brain health (3)](https://www.nifs.org/blog/topic/brain-health)
- [breathwork (3)](https://www.nifs.org/blog/topic/breathwork)
- [caffeine (3)](https://www.nifs.org/blog/topic/caffeine)
- [cancer (3)](https://www.nifs.org/blog/topic/cancer)
- [chronic disease (3)](https://www.nifs.org/blog/topic/chronic-disease)
- [coffee (3)](https://www.nifs.org/blog/topic/coffee)
- [cold weather (3)](https://www.nifs.org/blog/topic/cold-weather)
- [cooking (3)](https://www.nifs.org/blog/topic/cooking)
- [coronavirus (3)](https://www.nifs.org/blog/topic/coronavirus)
- [detox (3)](https://www.nifs.org/blog/topic/detox)
- [dining out (3)](https://www.nifs.org/blog/topic/dining-out)
- [dinner (3)](https://www.nifs.org/blog/topic/dinner)
- [drugs (3)](https://www.nifs.org/blog/topic/drugs)
- [dumbbell (3)](https://www.nifs.org/blog/topic/dumbbell)
- [exercise as medicine (3)](https://www.nifs.org/blog/topic/exercise-as-medicine)
- [exercise plan (3)](https://www.nifs.org/blog/topic/exercise-plan)
- [fitness for kids (3)](https://www.nifs.org/blog/topic/fitness-for-kids)
- [flu (3)](https://www.nifs.org/blog/topic/flu)
- [food waste (3)](https://www.nifs.org/blog/topic/food-waste)
- [friendship (3)](https://www.nifs.org/blog/topic/friendship)
- [frozen food (3)](https://www.nifs.org/blog/topic/frozen-food)
- [full-body (3)](https://www.nifs.org/blog/topic/full-body)
- [fun (3)](https://www.nifs.org/blog/topic/fun)
- [golf swing (3)](https://www.nifs.org/blog/topic/golf-swing)
- [grilling (3)](https://www.nifs.org/blog/topic/grilling)
- [grip (3)](https://www.nifs.org/blog/topic/grip)
- [grocery shopping (3)](https://www.nifs.org/blog/topic/grocery-shopping)
- [group fitness culture (3)](https://www.nifs.org/blog/topic/group-fitness-culture)
- [gym (3)](https://www.nifs.org/blog/topic/gym)
- [health journey (3)](https://www.nifs.org/blog/topic/health-journey)
- [hormones (3)](https://www.nifs.org/blog/topic/hormones)
- [indoor cycling (3)](https://www.nifs.org/blog/topic/indoor-cycling)
- [joint health (3)](https://www.nifs.org/blog/topic/joint-health)
- [lifetime activities (3)](https://www.nifs.org/blog/topic/lifetime-activities)
- [longevity (3)](https://www.nifs.org/blog/topic/longevity)
- [marathon (3)](https://www.nifs.org/blog/topic/marathon)
- [meditation (3)](https://www.nifs.org/blog/topic/meditation)
- [oxygen (3)](https://www.nifs.org/blog/topic/oxygen)
- [paleo (3)](https://www.nifs.org/blog/topic/paleo)
- [performance (3)](https://www.nifs.org/blog/topic/performance)
- [plank (3)](https://www.nifs.org/blog/topic/plank)
- [pregnancy (3)](https://www.nifs.org/blog/topic/pregnancy)
- [proprioception (3)](https://www.nifs.org/blog/topic/proprioception)
- [pump it for parkinsons (3)](https://www.nifs.org/blog/topic/pump-it-for-parkinsons)
- [push-ups (3)](https://www.nifs.org/blog/topic/push-ups)
- [results (3)](https://www.nifs.org/blog/topic/results)
- [salad (3)](https://www.nifs.org/blog/topic/salad)
- [sauna (3)](https://www.nifs.org/blog/topic/sauna)
- [scheduling (3)](https://www.nifs.org/blog/topic/scheduling)
- [skiing (3)](https://www.nifs.org/blog/topic/skiing)
- [sleep deprivation (3)](https://www.nifs.org/blog/topic/sleep-deprivation)
- [social aspects (3)](https://www.nifs.org/blog/topic/social-aspects)
- [social media (3)](https://www.nifs.org/blog/topic/social-media)
- [staying fit (3)](https://www.nifs.org/blog/topic/staying-fit)
- [step (3)](https://www.nifs.org/blog/topic/step)
- [sunscreen (3)](https://www.nifs.org/blog/topic/sunscreen)
- [superset (3)](https://www.nifs.org/blog/topic/superset)
- [tension (3)](https://www.nifs.org/blog/topic/tension)
- [toning (3)](https://www.nifs.org/blog/topic/toning)
- [tracking fitness (3)](https://www.nifs.org/blog/topic/tracking-fitness)
- [training program (3)](https://www.nifs.org/blog/topic/training-program)
- [vegan (3)](https://www.nifs.org/blog/topic/vegan)
- [wellness goals (3)](https://www.nifs.org/blog/topic/wellness-goals)
- [whole grains (3)](https://www.nifs.org/blog/topic/whole-grains)
- [work at home (3)](https://www.nifs.org/blog/topic/work-at-home)
- [workout buddy (3)](https://www.nifs.org/blog/topic/workout-buddy)
- [workplace fitness (3)](https://www.nifs.org/blog/topic/workplace-fitness)
- [Beachbody (2)](https://www.nifs.org/blog/topic/beachbody)
- [Go Girl (2)](https://www.nifs.org/blog/topic/go-girl)
- [HealthYou (2)](https://www.nifs.org/blog/topic/healthyou)
- [PiYo (2)](https://www.nifs.org/blog/topic/piyo)
- [Zumba (2)](https://www.nifs.org/blog/topic/zumba)
- [active aging (2)](https://www.nifs.org/blog/topic/active-aging)
- [aging (2)](https://www.nifs.org/blog/topic/aging)
- [ankle mobility (2)](https://www.nifs.org/blog/topic/ankle-mobility)
- [anxiety (2)](https://www.nifs.org/blog/topic/anxiety)
- [artificial ingredients (2)](https://www.nifs.org/blog/topic/artificial-ingredients)
- [athleticism (2)](https://www.nifs.org/blog/topic/athleticism)
- [back pain (2)](https://www.nifs.org/blog/topic/back-pain)
- [bacteria (2)](https://www.nifs.org/blog/topic/bacteria)
- [behavior (2)](https://www.nifs.org/blog/topic/behavior)
- [blood pressure (2)](https://www.nifs.org/blog/topic/blood-pressure)
- [brain (2)](https://www.nifs.org/blog/topic/brain)
- [breathing (2)](https://www.nifs.org/blog/topic/breathing)
- [breathing exercises (2)](https://www.nifs.org/blog/topic/breathing-exercises)
- [cardio workout (2)](https://www.nifs.org/blog/topic/cardio-workout)
- [cardiopulmonary (2)](https://www.nifs.org/blog/topic/cardiopulmonary)
- [cardiorespiratory (2)](https://www.nifs.org/blog/topic/cardiorespiratory)
- [carries (2)](https://www.nifs.org/blog/topic/carries)
- [cheat days (2)](https://www.nifs.org/blog/topic/cheat-days)
- [circulation (2)](https://www.nifs.org/blog/topic/circulation)
- [coach (2)](https://www.nifs.org/blog/topic/coach)
- [cold thermogenesis (2)](https://www.nifs.org/blog/topic/cold-thermogenesis)
- [coordination (2)](https://www.nifs.org/blog/topic/coordination)
- [core exercise (2)](https://www.nifs.org/blog/topic/core-exercise)
- [cross-training (2)](https://www.nifs.org/blog/topic/cross-training)
- [dancing (2)](https://www.nifs.org/blog/topic/dancing)
- [efficiency (2)](https://www.nifs.org/blog/topic/efficiency)
- [ergonomic (2)](https://www.nifs.org/blog/topic/ergonomic)
- [exercise and brain health (2)](https://www.nifs.org/blog/topic/exercise-and-brain-health)
- [exercise basics (2)](https://www.nifs.org/blog/topic/exercise-basics)
- [fitness program (2)](https://www.nifs.org/blog/topic/fitness-program)
- [flow (2)](https://www.nifs.org/blog/topic/flow)
- [foam rolling (2)](https://www.nifs.org/blog/topic/foam-rolling)
- [food labels (2)](https://www.nifs.org/blog/topic/food-labels)
- [football (2)](https://www.nifs.org/blog/topic/football)
- [footwear (2)](https://www.nifs.org/blog/topic/footwear)
- [gainz (2)](https://www.nifs.org/blog/topic/gainz)
- [gratitude (2)](https://www.nifs.org/blog/topic/gratitude)
- [habits (2)](https://www.nifs.org/blog/topic/habits)
- [hamstring (2)](https://www.nifs.org/blog/topic/hamstring)
- [health benefits (2)](https://www.nifs.org/blog/topic/health-benefits)
- [heart attack (2)](https://www.nifs.org/blog/topic/heart-attack)
- [heavy lifting (2)](https://www.nifs.org/blog/topic/heavy-lifting)
- [high-intensity circuit training (2)](https://www.nifs.org/blog/topic/high-intensity-circuit-training)
- [hinge (2)](https://www.nifs.org/blog/topic/hinge)
- [inflammation (2)](https://www.nifs.org/blog/topic/inflammation)
- [insomnia (2)](https://www.nifs.org/blog/topic/insomnia)
- [introvert (2)](https://www.nifs.org/blog/topic/introvert)
- [isolation exercises (2)](https://www.nifs.org/blog/topic/isolation-exercises)
- [jump training (2)](https://www.nifs.org/blog/topic/jump-training)
- [jumping (2)](https://www.nifs.org/blog/topic/jumping)
- [ketogenic diet (2)](https://www.nifs.org/blog/topic/ketogenic-diet)
- [lifetime wellness (2)](https://www.nifs.org/blog/topic/lifetime-wellness)
- [local eating (2)](https://www.nifs.org/blog/topic/local-eating)
- [low back pain (2)](https://www.nifs.org/blog/topic/low-back-pain)
- [low-intensity (2)](https://www.nifs.org/blog/topic/low-intensity)
- [lunges (2)](https://www.nifs.org/blog/topic/lunges)
- [meal prep (2)](https://www.nifs.org/blog/topic/meal-prep)
- [memory (2)](https://www.nifs.org/blog/topic/memory)
- [milk (2)](https://www.nifs.org/blog/topic/milk)
- [mood (2)](https://www.nifs.org/blog/topic/mood)
- [myth busters (2)](https://www.nifs.org/blog/topic/myth-busters)
- [nervous system (2)](https://www.nifs.org/blog/topic/nervous-system)
- [nutrients (2)](https://www.nifs.org/blog/topic/nutrients)
- [olympic weightlifting (2)](https://www.nifs.org/blog/topic/olympic-weightlifting)
- [olympics (2)](https://www.nifs.org/blog/topic/olympics)
- [outdoor (2)](https://www.nifs.org/blog/topic/outdoor)
- [personality type (2)](https://www.nifs.org/blog/topic/personality-type)
- [physical activity (2)](https://www.nifs.org/blog/topic/physical-activity)
- [physical health (2)](https://www.nifs.org/blog/topic/physical-health)
- [picnics (2)](https://www.nifs.org/blog/topic/picnics)
- [prehab (2)](https://www.nifs.org/blog/topic/prehab)
- [prioritization (2)](https://www.nifs.org/blog/topic/prioritization)
- [probiotics (2)](https://www.nifs.org/blog/topic/probiotics)
- [professional athlete (2)](https://www.nifs.org/blog/topic/professional-athlete)
- [pull-ups (2)](https://www.nifs.org/blog/topic/pull-ups)
- [pumpkin spice (2)](https://www.nifs.org/blog/topic/pumpkin-spice)
- [quality of life (2)](https://www.nifs.org/blog/topic/quality-of-life)
- [quality sleep (2)](https://www.nifs.org/blog/topic/quality-sleep)
- [resistance training (2)](https://www.nifs.org/blog/topic/resistance-training)
- [risk (2)](https://www.nifs.org/blog/topic/risk)
- [saving money (2)](https://www.nifs.org/blog/topic/saving-money)
- [self-esteem (2)](https://www.nifs.org/blog/topic/self-esteem)
- [skipping meals (2)](https://www.nifs.org/blog/topic/skipping-meals)
- [sleep habits (2)](https://www.nifs.org/blog/topic/sleep-habits)
- [soreness (2)](https://www.nifs.org/blog/topic/soreness)
- [sprinting (2)](https://www.nifs.org/blog/topic/sprinting)
- [squat and press (2)](https://www.nifs.org/blog/topic/squat-and-press)
- [squat pattern (2)](https://www.nifs.org/blog/topic/squat-pattern)
- [stairs (2)](https://www.nifs.org/blog/topic/stairs)
- [steam room (2)](https://www.nifs.org/blog/topic/steam-room)
- [step class (2)](https://www.nifs.org/blog/topic/step-class)
- [steps (2)](https://www.nifs.org/blog/topic/steps)
- [strenght (2)](https://www.nifs.org/blog/topic/strenght)
- [stretches (2)](https://www.nifs.org/blog/topic/stretches)
- [structuring workouts (2)](https://www.nifs.org/blog/topic/structuring-workouts)
- [team sports (2)](https://www.nifs.org/blog/topic/team-sports)
- [tempo training (2)](https://www.nifs.org/blog/topic/tempo-training)
- [testing (2)](https://www.nifs.org/blog/topic/testing)
- [training goals (2)](https://www.nifs.org/blog/topic/training-goals)
- [training schedule (2)](https://www.nifs.org/blog/topic/training-schedule)
- [turkey (2)](https://www.nifs.org/blog/topic/turkey)
- [vegetarian (2)](https://www.nifs.org/blog/topic/vegetarian)
- [veggies (2)](https://www.nifs.org/blog/topic/veggies)
- [warm-up (2)](https://www.nifs.org/blog/topic/warm-up)
- [watersport (2)](https://www.nifs.org/blog/topic/watersport)
- [weight control (2)](https://www.nifs.org/blog/topic/weight-control)
- [weights (2)](https://www.nifs.org/blog/topic/weights)
- [work capacity (2)](https://www.nifs.org/blog/topic/work-capacity)
- [work/life balance (2)](https://www.nifs.org/blog/topic/worklife-balance)
- [working out (2)](https://www.nifs.org/blog/topic/working-out)
- [40 (1)](https://www.nifs.org/blog/topic/40)
- [APT (1)](https://www.nifs.org/blog/topic/apt)
- [Alzheimer's (1)](https://www.nifs.org/blog/topic/alzheimers)
- [Athletic Training Platform (1)](https://www.nifs.org/blog/topic/athletic-training-platform)
- [COPD (1)](https://www.nifs.org/blog/topic/copd)
- [COVID-10 (1)](https://www.nifs.org/blog/topic/covid-10)
- [Combine (1)](https://www.nifs.org/blog/topic/combine)
- [Earth Day (1)](https://www.nifs.org/blog/topic/earth-day)
- [Game of Inches (1)](https://www.nifs.org/blog/topic/game-of-inches)
- [IBS (1)](https://www.nifs.org/blog/topic/ibs)
- [Indiana (1)](https://www.nifs.org/blog/topic/indiana)
- [Ironman (1)](https://www.nifs.org/blog/topic/ironman)
- [Meatless Monday (1)](https://www.nifs.org/blog/topic/meatless-monday)
- [PNC (1)](https://www.nifs.org/blog/topic/pnc)
- [Pila (1)](https://www.nifs.org/blog/topic/pila)
- [RPM (1)](https://www.nifs.org/blog/topic/rpm)
- [Spartan races (1)](https://www.nifs.org/blog/topic/spartan-races)
- [Tri Training (1)](https://www.nifs.org/blog/topic/tri-training)
- [V02 (1)](https://www.nifs.org/blog/topic/v02)
- [Vitamin C (1)](https://www.nifs.org/blog/topic/vitamin-c)
- [Whirlpool (1)](https://www.nifs.org/blog/topic/whirlpool)
- [abs (1)](https://www.nifs.org/blog/topic/abs)
- [acid reflux (1)](https://www.nifs.org/blog/topic/acid-reflux)
- [activity trackers (1)](https://www.nifs.org/blog/topic/activity-trackers)
- [allergies (1)](https://www.nifs.org/blog/topic/allergies)
- [anatomy (1)](https://www.nifs.org/blog/topic/anatomy)
- [anterior pelvic tilt (1)](https://www.nifs.org/blog/topic/anterior-pelvic-tilt)
- [anti-flexion (1)](https://www.nifs.org/blog/topic/anti-flexion)
- [anti-rotational (1)](https://www.nifs.org/blog/topic/anti-rotational)
- [apples (1)](https://www.nifs.org/blog/topic/apples)
- [aqua fitness (1)](https://www.nifs.org/blog/topic/aqua-fitness)
- [arms (1)](https://www.nifs.org/blog/topic/arms)
- [arthritis (1)](https://www.nifs.org/blog/topic/arthritis)
- [autoimmune disease (1)](https://www.nifs.org/blog/topic/autoimmune-disease)
- [band distraction (1)](https://www.nifs.org/blog/topic/band-distraction)
- [baseball (1)](https://www.nifs.org/blog/topic/baseball)
- [be productive (1)](https://www.nifs.org/blog/topic/be-productive)
- [beauty (1)](https://www.nifs.org/blog/topic/beauty)
- [behavior modification (1)](https://www.nifs.org/blog/topic/behavior-modification)
- [bench press (1)](https://www.nifs.org/blog/topic/bench-press)
- [blood flow (1)](https://www.nifs.org/blog/topic/blood-flow)
- [bodybuilding (1)](https://www.nifs.org/blog/topic/bodybuilding)
- [bodyweight flow (1)](https://www.nifs.org/blog/topic/bodyweight-flow)
- [bone density (1)](https://www.nifs.org/blog/topic/bone-density)
- [books (1)](https://www.nifs.org/blog/topic/books)
- [bulking (1)](https://www.nifs.org/blog/topic/bulking)
- [cadence (1)](https://www.nifs.org/blog/topic/cadence)
- [cardiovascular disease (1)](https://www.nifs.org/blog/topic/cardiovascular-disease)
- [certification (1)](https://www.nifs.org/blog/topic/certification)
- [change (1)](https://www.nifs.org/blog/topic/change)
- [chocolate (1)](https://www.nifs.org/blog/topic/chocolate)
- [choosing a fitness professional (1)](https://www.nifs.org/blog/topic/choosing-a-fitness-professional)
- [climbing (1)](https://www.nifs.org/blog/topic/climbing)
- [cluster sets (1)](https://www.nifs.org/blog/topic/cluster-sets)
- [cold plunge (1)](https://www.nifs.org/blog/topic/cold-plunge)
- [collagen (1)](https://www.nifs.org/blog/topic/collagen)
- [commercials (1)](https://www.nifs.org/blog/topic/commercials)
- [complexes (1)](https://www.nifs.org/blog/topic/complexes)
- [compound exercises (1)](https://www.nifs.org/blog/topic/compound-exercises)
- [conjugate training (1)](https://www.nifs.org/blog/topic/conjugate-training)
- [consideration (1)](https://www.nifs.org/blog/topic/consideration)
- [contrast showers (1)](https://www.nifs.org/blog/topic/contrast-showers)
- [cool-down (1)](https://www.nifs.org/blog/topic/cool-down)
- [core trainings (1)](https://www.nifs.org/blog/topic/core-trainings)
- [cranberry (1)](https://www.nifs.org/blog/topic/cranberry)
- [cues (1)](https://www.nifs.org/blog/topic/cues)
- [decision-making (1)](https://www.nifs.org/blog/topic/decision-making)
- [dementia (1)](https://www.nifs.org/blog/topic/dementia)
- [desk exercise (1)](https://www.nifs.org/blog/topic/desk-exercise)
- [detoxification (1)](https://www.nifs.org/blog/topic/detoxification)
- [diet trends (1)](https://www.nifs.org/blog/topic/diet-trends)
- [disk golf (1)](https://www.nifs.org/blog/topic/disk-golf)
- [distractions (1)](https://www.nifs.org/blog/topic/distractions)
- [early sport specialization (1)](https://www.nifs.org/blog/topic/early-sport-specialization)
- [elasticity (1)](https://www.nifs.org/blog/topic/elasticity)
- [emergency (1)](https://www.nifs.org/blog/topic/emergency)
- [endorphins (1)](https://www.nifs.org/blog/topic/endorphins)
- [etiquette (1)](https://www.nifs.org/blog/topic/etiquette)
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