8.02 Wall Slides⠀
You must have a wall somewhere right? Shoulder pain/discomfort? This exercise could help you!⠀
Lets get control of that Scapula!⠀
As I have so eloquently done, you can use any item really (Sweaty socks) to ensure you can slide up the wall and back.⠀
This exercise builds on the setting work we have spoken about previously and thus looks to incorporate more movement to get that element of function involved!⠀
- Equal weight through forearms and elbows⠀
- Set scapula first⠀
- Slowly move through range to form Y motion⠀
- 4sets 12 reps⠀
- Train it into yourself!!⠀
T O U R D O W N U N D E R! Cyclists get injured too! Make sure your bike fits well for your body. Shorten the stem so you’re in a more upright position. Loosen your grip on the handlebars to relax your shoulders. Lengthen your shoulder muscles and quads at bodycentric!
1 729 minutes ago
Sabias que : El éxito de unos buenos glúteos también depende de tus pies ? Mira que es bueno que te asesores!
Coach & PERSONAL TRAINER
@Regranned from @irwanlibrata - @Regranned from @vitasphysio - YOUR FLAT FEET AND YOUR BUTT MAY BE CONNECTED!
Here is a great post by @thefootcollective on the glute and foot relationship. I'll be putting up a post later about a simple glute exercise that is often done incorrectly and how to improve it. In the mean time take in these words of wisdom ⬇️
The glutes are the master control muscle for every joint below them including the ankle/foot. This crucial complex of hip stabilizers ensures we have proper balance and stability each time our foot hits the ground
Have flat feet? Check your glutes. good chance they aren’t doing their job of controlling the leg which allows for the knee, ankle and foot to collapse inward. Instead of covering up the problem with orthotics which only lead to further dysfunction, solve the problem by getting the glutes back online
This not only corrects foot position but re-aligns your entire lower body posture - prevents injury and increases strength, power and your ability to run optimally
Most people lose the glutes because of the stiffness that develops from too much time spent in the sitting position. Escape the chair, reclaim your glutes and you will solve the mystery of why you have flat feet
Jumpstart your fitness in 90 days with HYBRID 101: a combination of strength and circuit training that will boost your overall strength, work capacity and improve your body composition.
This program works best for people who have little experience with strength training, people who want to get back in shape but don't want to step right into weightlifting/powerlifting specific programming, people wanting to use it as a bridge program between prep cycles or people coming back from injuries. This program focuses on developing a solid strength base in combination with rehab/prehab specific exercises and multi planar movements to boost your athleticism.
If you love the Hybrid life and want of be a part of it but aren't sure where to start, this one’s for you! Click the Link in Bio to read more about it. #hybrIdAF
9 138133 minutes ago
PUT YOURSELF AT THE TOP OF YOUR TO DO LIST EVERYDAY AND THE REST WILL TAKE CARE OF ITSELF. It’s all too easy to brush off those little niggles and aches and pains. It’s all to easy to just put it down to getting older and not do anything about it. Today I had physiotherapy on my knee because your mental and physical health should always be a top priority.
#ICYMI 😳👉 our one and only nicole basque has decided to land in collingwood after wrapping up maternity leave 👶🏼 although we are sad to see her go, we wish her, steve, and baby levon an amazing next chapter in their new home up north 🏠 if any of you need some massage apres ski ⛷, you can find her at mountain chiropractic and natural health. nic - you have been with us since day 1 and we thank you for everything. you’ll always be a part of this fam ❤️👊😘
How to series: Foam rolling principle
Hey home Physio's. Some tips for foam rolling:
1. Always have a way to take pressure off the sore area through opposite limb.
2. Change your bodies angles to hit different areas of the same muscle. Work on each trigger point for as long as you can tolerate comfortably.
3. Start off with sets of 10-20 seconds per area x3.
I hope to make many more videos and help spread reliable physiotherapy content.
SÍNDROME DE FRICCIÓN DE LA BANDA ILIOTIBIAL O TENDINOPATÍA DE LA BANDA ILIOTIBIAL
Principalmente esta inflamación ocurre a nivel de la cara lateral de la rodilla y se da principalmente en dos deportes: ciclismo y running.
Es un dolor por el costado externo de la rodilla, aunque puede difundirse un poco el dolor, desde la rodilla hacia arriba, pero siempre por la cara externa y esto se da generalmente durante el trote, cuando se produce el roce.
Dependiendo de la gravedad de la lesión el dolor puede aparecer a los 15 ó 20 minutos de trote, pero si hablamos de un paciente crónico el dolor puede ser inmediato.
En general este tipo de patologías se trata con antiinflamatorios, hielo local y kinesioterapia, que se orienta a un trabajo de elongación de esta banda. Y lógicamente que al poder descubrir si se esta realizando algo en forma técnicamente inadecuada.
Cuando esto no da resultado tenemos la opción de infiltrar al paciente.
El proceso de rehabilitación del paciente va a estar siempre determinado por su sintomatología y su período de kinesioterapia puede prolongarse entre 3 y 4 semanas. Además, junto con el dolor que puede presentar el paciente en la cara externa de la rodilla, se manifiestan contracturas de los músculos, los que al palparlos producirán dolor.
El uso de fisioterapia busca disminuir el dolor y la inflamación que se produce por el roce de la Banda Iliotibial, por lo que será necesario el uso de TENS (corrientes analgésicas), calor sobre la musculatura (compresas húmedo-calientes), frío sobre la inserción del tendón y un buen masaje.
tufisioccs es medicina física y reahabilitación, terapia del dolor y salud ocupacional
recuerda reservar tu cita +582122716273 +5804141606270 +5804120302717
estamos ubicados en la Calle Madrid, Quinta Camopla, La California Norte. Caracas.
Frente al Edificio Tealca
🎬 @ntrecovery specialist @bretty_trainfit talks through who uses NormaTecs! Stay tuned for more in depth run through of everything the systems have to offer! 👊🏼❤️🔥
2 2236 minutes ago
and we’re back on track! 😁
Explain Pain Supercharged - Seventy One Nuggets ‘Broad treatment nuggets’
Plumbers and poos, electricians and zaps, nurses and needles
Plumbers are not overly concerned about poos and electricians who get little zaps all the time don’t worry too much about them. Nurses don’t get too upset over blood and bodily fluid either, though they are very careful with needles these days. Burns don’t bug bakers much either. The most common operation on earth is a tooth extraction, probably followed by piercings, but rarely do these procedures lead to a chronic pain state. The common thing in all these examples is that no one is too stressed or freaked out because they understand what’s going on and they are familiar with what’s happening. Pain is the same - if you understand that it doesn’t often mean you have actually damaged yourself, then just like zaps don’t bother the electrician, pain won’t bother you so much either.
The unfamiliar can be frightening. This nugget highlights the importance of understanding the core concept of Explain Pain - that is, that pain is a measure of the perceived need to protect and not a measure of tissue damage.
49 mins of LEGS and I loved it!
Day 5- feeling accomplished! I haven’t strayed from my timed nutrition, I’m supported like CRAZY by the challengers and coaches in our group and I’m truly feeling a change already. In 5 days?! So happy!! #TGIF#flexfriday#timednutrition#80days#feelingfab
So, in all the excitement of a surprise Christmas day deadlift PB I forgot about this. This is what I'd been working toward for weeks.
I find squats a lot harder than deadlift and they were a bit off on the day, but here it is, my end of 2017 target of 80 kg.
Here is a great example of a drill that works on both hip and core strength but also targets hip mobility
In particular this drill works on hip flexion (knee to chest) and external rotation (knee out/foot in)
When programmed properly a lot of drills should work on mobility as well as strength as they go hand in hand. In this example @fitnessmessiah is going to end range hip external rotation
Get stronger 💪in the end range and your nervous system will eventually let you go further⏭
Tag a friend 🙋🏻♂️🙋🏽♀️you want to try this kettlebell still with 🙌
Give him a follow for some great daily work out ideas
25 9602 days ago
📝These exercises are designed to address chronic hamstring issues and help prevent future issues.
🏋🏽♀️I frequently use the term resiliency when referring to exercise and the relative adaptations we desire. In my mind, a resilient body is one that is most well suited (adapted) for it’s particular demands.
🙋🏽♂️In this example, field athletes need resilient hamstrings to support their high speed running. Other examples include resilient trunks and backs for weightlifters, and resilient knees for basketball players and the jumping demands of their sport.
📚The success of a strength coach is often measured not by their players squat or bench numbers, but on their players health. Speed and strength doesn’t matter when you can’t stay on the field
🏃🏽♂️The moral of the post here: keep your hamstrings and your athletes hamstrings healthy by incorporating overspeed, fast eccentrics, and slow lengthening eccentrics into your strength/accessory/prehab programming.
🙄If you’re curious about the @versapulley I have her doing the flywheel SLDL on, check out #teddytalksversapulley
💥KNEE VALGUS CONTROL💥
Cool drill from @thebarbellphysio.
Here’s a great drill I use to teach athletes to control knee valgus. The @mbslingshot band is pulling my knee inward, so I have to use my glutes to resist the inward pull.
36 19632 days ago
❗️Patellar Tendon Adaptation❗️Following ACL Graft harvest is currently being studied by USC Biomechanics PhD student @sara_ymans
Since the @uscbknpt Human Performance Lab is located within #CatzPT, I am fortunate to be able to chat regularly about what they are discovering and provide my patients as subjects for their studies.
Here is a brief report from Sara regarding patellar tendon healing.
“The remaining portions of patellar tendons following resection for ACL reconstruction demonstrated greater cross sectional area and thickness compared to the intact non-surgical tendons.
These measures indicate that the surgical tendon becomes larger (macro-morphologically).
When considering tissue quality at the cellular level (micro-morphology), the absence of differences between surgical and non-surgical tendons suggests that the remaining tissue in the surgical tendon is of similar quality to the non-surgical.
When considering size (macro) and tissue quality (micro-morphology) together, these data suggest that the increased size of the remaining patellar tendon may be a beneficial adaptation to accommodate increased loads, not an indication of tendon degeneration.”
This is one of the most common topics of concern and curiosity I get from my patients or from athletes considering using their patellar tendon as a graft.
What past research has found and what Sara is currently finding is that the tendon adapts in a positive manner and can function at a high level after ACL graft harvest.
It remains my top recommendation for younger athletes looking to return to high level sporting activities.
👤Posture-Focused Goblet Squat 🏋🏻♀️ -
We don’t always think of our upper body mechanics when performing squats. But where your shoulder blades hang out, can directly influence weight distribution through your low back and knees during a squat.
- Courtesy of another great post from @roydianchan, here's a great squat variation 🏋🏻♀️ that helps pull your posture into an upright position - The goblet hold activates the core, and engages the back muscles that help us stand straighter 🗽 - On the right picture, notice the engagement behind and above the shoulder, they put the scapula in a good position, providing a solid base for proper shoulder/neck positioning ✅(they're all connected) TAKEAWAY: Practice = Habit 👍🏼
DrHawk - This information is not medical advice, if you are in pain please see your local rehab specialist ➡️
18 15542 days ago
For an energetic based person such as myself I had always wanted to have acupuncture done as I had heard of the many benefits. A few days ago I injured myself and required some attention I was recommended to go see @ausacu and I'm glad I did. Very professional and found the many treatments that were preformed very beneficial ! left feeling pain free and as if any mental blocks had been removed 🙏.