Sign in

Kinesiologist. Writing on health and the human condition. Clap and I clap back. www.davidliira.com

Here’s what the people are reading!

Here are some of my biggest hits to date:

New Research Reveals That We’re Planking Wrong: 35,000+ views

How To Prevent Stiffness As You Age: 33,000+ views

The Most Frustrating Mistake I See as a Personal Trainer: 31,000+ views

The Most Underrated Way To Improve Your Health: 27,000+ views

What’s the Best Exercise for Weight Loss?: 20,000+ view

My favorite post this week:

Want To Spend Less Time & Money Worrying About Your Health?

Who is David Liira, Kin?

Hey! I’m David Liira. A kinesiologist and blogger. I work with all types of populations but have a particular passion for those who are hurting, whether…


If you could only do 4 for the rest of your life…

Photo by Li Sun from Pexels

There are hundreds of different core exercises in the vast fitness universe. Whether you’re a complete beginner or a seasoned pro, it can be challenging to widdle down the list and select the best ones for you. On the other hand, you may be hesitant to step outside of your current box and try something new. Perhaps you got injured taking a fitness professional's advice, or maybe you skip core work entirely because it’s boring, painful, time-consuming, [insert complaint here].

One thing is for certain, core training is often much more complicated than it has to be. …


A kinesiologist’s guide to running well into your later years

Photo by Andrea Piacquadio from Pexels

Although we can do everything in our power to live healthy lives, it’s impossible to fully delay aging. Some bodily processes begin to break down over the years, and it’s just part of life. For example, the complaint around progressive stiffness is a completely valid one.

As the body grows old, our fibroblasts struggle to make glycosaminoglycans (GAGs) at a consistent rate. Unfortunately, these highly polar sugar units are the very products that attract water to lubricate joints and improve shock absorption. Consequently, there is less water in your cartilage, bones, and muscles causing increased stiffness.

Due to the decreased…


It’s exercise, but not as you know it

Photo by Frank Cone from Pexels

Sometimes the simplest of fitness principles are the ones that go under the radar. In this case, the difference between exercise and physical activity is often greatly overlooked. We’re fed all of these fancy-looking videos and articles that show us how to train, when to train, and why we’re never training enough. This goes far beyond fitness, too. We’re also bombarded with nutritional advice from every angle that muddies the waters and leaves most people confused and lost.

It’s as if all we’re constantly exposed to the ‘ideal model of health’ which quickly causes us to forget the simpler, and…


If you can fix this, you’ll be in great shape!

Photo by Andrea Piacquadio from Pexels

If you’re like most humans, you have a few ounces of impatience in your blood. When injury strikes, you want to fix everything right away. On the other hand, perhaps you’re one who has been taught that rest is best. When that strained hamstring or sprained ankle rears its ugly head, you feel most inclined to stay in bed. Well, I hate to be the bearer of bad news, but both methods of rehabilitation are not ideal. In fact, these mindsets may be more harmful than helpful in the long run.

Each injury has three distinct phases: inflammation, proliferation, and…


3 easy tips for feeling more rested and pain-free!

Photo by Kinga Cichewicz on Unsplash

There are virtually hundreds of reasons why your neck may hurt. Perhaps you’re sitting in one position for too long. Maybe you have a disc issue. There could be inflammation in a joint capsule. The list goes on, and on…and on. If you’re unlucky enough to land one of these injuries, you know how dreadful sleeping can be. Even the slightest misalignments can cause great pain and discomfort over the course of a night. This can leave you groggy, cranky, and in more pain than when you closed your eyes.

As a kinesiologist, I’ve worked with dozens of neck pain…


Nobody thinks to check this, but it can save you so much grief!

Photo by Malik Skydsgaard on Unsplash

Once upon a time, we didn’t have the luxury of runners. While they are a huge support to training in this modern age, there are several drawbacks that very few people realize. Oftentimes, a shoe is built too robust, preventing the muscles and tissues around the foot to be properly loaded. Over time, solely running in great footwear can cause a significant reduction in stability and strength in these areas.

If you’re experiencing calf pain, the last place you’re probably thinking of looking is the shoes that are supposed to be protecting you. Well, today it’s time to change that…


A kinesiologist’s guide to mastering fitness without the fees.

Photo by Bradley Dunn on Unsplash

Since early 2020, COVID-19 has forced gym-goers everywhere to flock to their homes for training. Now that restrictions are slowly being lifted, many are still on the fence about exercising in the public space once again. If you’re one of those people, you have absolutely nothing to worry about! If you’re resourceful, this dilemma doesn’t need to be a roadblock for your health and wellness.

As a kinesiologist, virtually my entire job is to create easy solutions for you to stay healthy and injury-free, wherever you feel most comfortable training. Today we’ll look at 5 simple ways to keep you…


Here’s how to prevent them to instantly upgrade your running!

Photo by Leandro Boogalu from Pexels

When you’re a novice at any sport or activity, mistakes are bound to happen. In the sport of running, even the best of em’ make errors. As a kinesiologist working with runners, I’ve detected several slip-ups that seem to catch everyone. Not only do these mistakes delay progress, but they can put up physical and mental barriers as well. The reality is, far too many athletes quit running before really getting started!

The main focus is to simplify your training and never take yourself too seriously. Perhaps the best advice I can give you is to never stop having fun…


As a personal trainer, I beg everyone to start doing this!

Photo by John Arano on Unsplash

If you want to avoid shoulder injuries while enhancing upper body strength and performance, you absolutely must pay attention to the serratus anterior. Unfortunately, this muscle is so often forgotten in training programs that many gym-goers don’t even know where it resides. Luckily, you don’t need to be that person any longer!

The serratus anterior originates from the outside aspect of the first 9 ribs and attaches at the scapula (shoulder blade). It is a fan-shaped muscle responsible for two main actions, protraction (separation) and upward rotation of the scapulae. If trained, this muscle can greatly contribute to the stability…

David Liira, Kin.

Get the Medium app

A button that says 'Download on the App Store', and if clicked it will lead you to the iOS App store
A button that says 'Get it on, Google Play', and if clicked it will lead you to the Google Play store