06/01/2026
ALMOST END OF MAY NEWSLETTER
Our May was insane... but here it is, and you won't want to miss these articles!
MUSCLE ACTIVATION BEFORE WORKOUTS... Make your muscles SMART AGAIN
Muscle activation is one of the most overlooked parts of a workout, but it plays a much bigger role than most people realize.
When people think about warming up, they usually picture a quick stretch or a few minutes of light movement before jumping into their routine. While that does get the body moving, it does not always prepare your muscles to actually perform well. That is where activation comes in, and it fills a gap that traditional warm-ups often miss.
Muscle activation is essentially the process of getting specific muscles to “turn on” before you begin exercising. It is less about getting warm and more about getting connected. You are intentionally engaging certain muscles so that when you start your workout, your body already knows which muscles should be doing the work.
Without that preparation, your body tends to fall back on whatever muscles are easiest to use. Usually, that means stronger or tighter muscles take over, even if they are not meant to handle the full load of the movement. Over time, this creates imbalances in how your body moves and distributes force.
Your body relies on coordination between different muscle groups to move efficiently, and when that coordination is even slightly off, the stress of movement starts to shift in ways it should not. Instead of being shared across muscles, it often gets redirected toward joints or smaller stabilizing structures that are not built to handle that kind of load on their own.
For example, if your glutes are not properly activated before a lower body workout, your lower back or knees may end up compensating.
At first, this might not feel like a big issue. But as those patterns repeat over time, they can lead to discomfort, tightness, or more serious strain. The same idea applies to the upper body. If your shoulders and upper back are not properly engaged, pressing movements can become unstable and place unnecessary stress on the joints. In many cases, the issue is not the exercise itself but how your body is prepared to perform it.
Activation helps bring your body back into balance by improving communication between your brain and your muscles. It reinforces proper movement patterns so that the right muscles are doing their job when you need them to. Instead of forcing your way through a movement, you are setting yourself up to move more naturally and efficiently from the start, which in turn helps keep your joints stable and your overall movement safer.
It is also important to understand that activation is not meant to be intense. You are not trying to tire the muscle out before your workout even begins. The goal is simply to feel the muscle engage and respond. In a way, you can think of it as a rehearsal. You are practicing the movement and the engagement before asking your body to perform under heavier load or higher intensity.
Adding activation into your routine does not have to be complicated or time-consuming. A few intentional adjustments can go a long way.
One of the most effective ways to start is by slowing down and isolating specific muscles. Before moving into full exercises, take a few minutes to perform controlled, low-load movements that target the areas you want to engage. Exercises like glute bridges, dead bugs, or scapular retractions can help you focus on individual muscle groups. The key is not how many repetitions you do, but whether you can actually feel the muscle working.
Another helpful approach is to use light resistance. Tools like resistance bands or light weights provide just enough tension to guide the muscle into activation without overwhelming it. This makes it easier to establish proper movement patterns before increasing intensity. For instance, banded lateral walks can help engage the glutes, while band pull-aparts can activate the upper back and shoulders.
It also helps to make your activation work match the workout you are about to do. This keeps everything purposeful and connected. If you are focusing on lower body exercises, spend a few minutes activating your glutes, hamstrings, and core. If your workout is upper body focused, bring attention to your shoulders, upper back, and stabilizing muscles. When activation aligns with your workout, you will often notice that your first few sets feel smoother and more controlled.
Over time, these small changes start to add up. Your body becomes more aware, your movements become more efficient, and your workouts feel more effective without necessarily becoming more difficult.
Muscle activation is not just an extra step to check off before training. It is part of building a foundation that supports how your body moves every time you exercise. When you take a few minutes to prepare your muscles properly, you are not only improving performance in the moment, but also helping your body stay more balanced and resilient in the long run.
By Cordell Winrow,
Sports Therapist
C.P.T - C.N.C
C.M.T - C.L.C
A.R.T Specialist (Level 1 Full Body & Nerve)
HAVE YOU HEARD OF THE RECOVERY BAR??
Our referral spot light these week is THE RECOVERY BAR in Clovis, CA! Steve and Ashley Overstreet are a power couple dedicated to getting you strong and keeping you healthy! Steve is a Physical Therapist who graduated from Fresno State's DPT program in 2016 and before that was a personal trainer and competed locally in Power Lifting. Ashley is the owner of Pilates Street Boutique Pilates. She is a certified Pilates and Barre instructor with over 15 years of experience instructing. She has used pilates most of her life to help her with her own health and successfully manage her scoliosis. TOGETHER they opened the Recovery Bar where they offer RED LIGHT THERAPY, PULSE ELECTROMAGNETIC FEILD THERAPY, COMPRESSION THERAPY, and CONCIERGE PHYSICAL THERAPY.
ABOUT RED LIGHT THERAPY
"Come and experience complete-body photobiomodulation with MITO’s premium industry leading medical-grade full body red and near-infrared light panels. Red light therapy is a non-invasive therapy in which light waves pe*****tes deep beneath the skin to support cellular energy production. It improves performance, eases aches and pains, supports longevity, and promotes healthier skin. This is a powerful full-body solution for healing, healthy aging, and improved vitality."
BENEFITS
"Increases energy by boosting ATP production for improved cellular activity
Supports muscle recovery, reduces inflammation, and reduces soreness
Enhances collagen production, improves skin appearance, decreases wrinkles, and reduces scarring
Alleviates symptoms of anxiety and depression by influencing hormonal balance and neurotransmitter levels
Enhances sleep quality and helps regulate circadian rhythms"
ABOUT PEMF (Pulse Electro Magnetic FEILD THERAPY)
"Our luxury, Pulse PEMF system is a non-invasive wellness modality, that delivers high-intensity pulsed electromagnetic fields that pe*****te body tissues to recharge your cells and stimulate deep, restorative healing. PEMF therapy is ideal for clients managing chronic pain, inflammation, slow recovery, or general fatigue. You will experience a gentle pulsing sensation as your entire body receives powerful energetic support that supports the body’s natural healing process."
BENEFITS
"Reduces pain and inflammation
Enhances circulation and oxygenation
Supports cellular repair and regeneration
Boosts energy, mood, and recovery
Strengthens immune function"
STEVE'S Concierge PT
I'm not going to copy and paste this from their website, but write a personal perspective. HOLY COW this guy is TALENTED!! I went in for shoulder pain and got WAY more out of his session than I was expecting. He assessed me and figured out my neck and shoulder pain was coming from my hips. He did manual therapy first and then activated my lower back and helped me turn on muscle groups that haven't been working right in a long time. I got immediate pain relief on my shoulders and neck and a good workout. He sent me home with exercises to do. The best part was I got a FULL BODY Assessment and Training. HE is my #1 PT recommendation and I have already referred many clients to him who have also gotten relief.
YOU GUYS! WE ARE ONLY 7 REVIEWS AWAY FROM 100 GOOGLE REVIEWS😱
You all have been SO INCREDIBLE already by reviewing us on GOOGLE! If you haven;'t done so already and would like to review us, please take the time to do so! We gain most of our clients by word of mouth AND GOOGLE. This helps us tremendously!!
No Food Article This Month...
I have no food article this month, just advice on surviving the last week of school, all the graduation parties, surviving the stomach flu and tick and flea season 😭. Actually, I have no advice except to keep moving your bodies during the hard times and spend a little extra (if possible) on the healthy food even when you want so badly not too. Cheers to a better summer than end of spring!
-Candice Holtermann
CMP, CPT, Full Body & Nerve ART Certified
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