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

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…


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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. …


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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…


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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…


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Knee osteoarthritis is a condition that affects millions of Americans every day. This is a degenerative condition of the cartilage that presents itself in joints. Symptoms include pain, stiffness, a limited range of motion, and a decrease in overall functionality. If worsened, this condition can frequently lead to joint surgery down the road.

One of the biggest issues with knee OA is the poor understanding around the condition and exercise. Many health professionals encourage patients to cease physical activity, but we know now that this mindset is often harmful. While it’s key to be smart with exercise choices for one’s…


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Due to the way most of us live our lives in the 21st Century, there are areas of the body that virtually always seem tight and sore. Due to excessive sitting, technology use, and stress, the anterior hip and mid-spine frequently give us grief. Fortunately, there is an exercise that improves the mobility and functionality of both these areas. If you want to improve your form in the gym, reduce back pain, or get rid of those stiff hips, this one exercise is a must-try!

Without further ado…introducing the Brettzel movement! If you consistently do this movement 2–3 times per…


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Health professionals know that the best approach to dealing with injuries is to rest less and move more. This philosophy is no different when it pertains to returning to running after an ankle sprain. Whatever grade or severity your injury is, exercise will play a role in your recovery at some point. Movements like the ones found below will be your best bet for both expediting the recovery process and ensuring you stay healthy.

Even if you aren’t currently struggling with ankle issues, completing these movements is a great idea for being proactive and preventative. Running places a great deal…


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If you go see a personal trainer about back pain, you’ll likely be told to strengthen your core to fix your problems. While there are cases when this logic is efficacious, assuming that this is the end-all-be-all solution is flat-out wrong. Unfortunately, many of us try still try to desperately strengthen the core without realizing that we’re not getting to the root of the problem. This leaves us frustrated, discouraged, and confused.

While core exercise can certainly help your case, back pain patients (especially those with chronic complications) must look beyond the core to find sustainable relief. Many of the…


Image from Pixabay on Pexels

A common issue with runners is knee valgus, or the tendency of the knees to cave inwards. This problem can lead to poor running mechanics, inefficient results, and most commonly…injury. While the level of prevention can be influenced by one’s anatomy, evidence shows that simple strength training exercises can make a huge difference in virtually everyone’s outcomes.

The big mistake we make when dealing with knee valgus is trying to target the knees in strength training. For the most part, the issues will be rooted in the ankle or hip weaknesses/imbalances that are affecting the knee joint. …


Photo by Andrea Piacquadio from Pexels

Are you struggling with excessive neck pain and soreness? You may be surprised to hear that stretching won’t help you all that much. While lengthening a muscle is often our first thought when discomfort arises, there is very little evidence to show that it will improve the root of your pain. Yes, stretching can feel good, but it may not be doing anything productive…there is a distinct difference.

Today we’ll look at why stretching is getting far too much credit, and introduce a couple of exercises and lifestyle adjustments that can give you some lasting pain relief. Just like with…

David Liira, Kin.

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