@Regrann from @chirostrength - 💥Adductor Side Plank💥
Here is a great drill to balance your strength in the abduction/adduction musculature of the hip. Supeset this with monster walks or banded lateral steps for a great prehab/warmup routine for the hips.
Why you ask? In studies of athletes with groin injuries, it was found that those with weaker adductor as compared to abductors were at a higher likelihood for injuries including groin strains and sports hernias.
Here is the keys to perform this drill correctly.
🔑 Start with the working leg elevated on a bench with the knee and hip flexed and the bench supporting the knee. The posted forearm will be angled and placed on the ground superior of the shoulder.
🔑 As the working leg pulls the body off the floor, drive the hips forward and finish in a straight plank position. The body will shift over the forearm putting the humerus now in a vertical position.
🔑 Hold the top plank position before pulling yourself back to the floor, ending in hip and knee flexion.
🔑Move slow and under control.
Thanks to @ashleydance for demonstrating this drill! If you're looking for some personal training in the Nashville area, hit her up or the other great trainers at #nashvillestrengthcompany .
💢SPIDERMANS 💢 🎶
This DYNAMIC drill is great as part of a dynamic warm before a run or before a workout. This drill:.
✔️ engages all lower body musculature.
✔️ opens up the hips.
✔️ works up a 💦 and gets blood the pumping. ----------------------------------------------
THINGS TO REMEMBER.
➡️ try to take large steps and really SINK DOWN into each step.
➡️ this is HARDER THAN IT LOOKS, so be sure to give it the mental focus that it deserves.
➡️ the goal of this drill is NOT to cover large distances, but rather to FEEL the stretch with each step. ---------------------------------------------
As always, feel free to send me a message with any questions or feedback that you have! ----------------------------------------------
Playing around with @summit_pt1 at our ACL/ knee injury prevention workshop the other day . measuring how much force I'm generating off two feet then later one , equal force output on both sides for athletes = staying healthy . Still got hops . Not Westbrook style but I can still punch on you if need be lol #BeastUniversity#summitphysicaltherapy#injuryprevention
A new path travelled as we welcome our new frontline of ZUU LEVEL 1 COACHES 😁😁.. Today Myself,Dirk Gardner Ben Rigby Kyle Sassen Harry Turner and Stevie Steve had the amazing opportunity too share the knowledge of ZUU to this awesome group , whom at the beginning of the day had no idea who each other was but by the end of the day we all left as one bonded family..✌ We look forward to following and sharing your journey of ZUU.
Thank you all for such an amazing day spent with you all... 🙏🙏🙏 #ZUU#ZUULEVEL1#InjuryPrevention#Mobilty#ZUU_AFFILIATES#WORLDZUU
JUMP INTO SATURDAY!
22 #burpees to raise funds and awareness for the horrific practice of #humantrafficking 💪🏻 Challenge accepted!
@ariseandshine7 is skipping everyday for a month until she reaches 1000 skips! She is raising £1000 for a young woman rescued from human trafficking by the amazing @hopeforjusticeintl 🙏
Who wants to get involved? Watch out for a fitness challenge coming your way! ▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️
ACUTE:CHRONIC WORKLOAD RATIO.
I always have had a great interest in injury prevention in sport. Load management, in whatever sport you're in, is the most fundamental tenet of this. Now there has been a scientifically proven method to reduce your injury risk just by tracking your training load - the acute:chronic workload ratio.
This ratio essentially tracks and compares your short term vs mid term training load and gives you a score. Your injury risk is heightened when the ratio exceeds 1.2, and increased significantly when it exceeds 1.5. This has been used and found to be valid across multiple sports e.g football,rugby, running etc
I like to give it to runners as it's an incredibly useful and easy tool to use to monitor training load and lower injury risk (picture 2). A lot of injuries I see are primarily due to sudden spikes in training load. Remember - the body is a creature of habit and likes routine. It breaks down when there is a sudden increase in load.
Another interesting and important point from studies on this ratio is this: Athletes that are of the lowest injury risk are the ones that have the highest chronic workload and a low acute:chronic ratio. These athletes are likely to be extremely well conditioned due to the high chronic workload, and they avoid spikes in training load which allows timely adaptation of the body.
GET A TOUCH!!! Today I spent my day in the Gold Coast at @ironzuuhq with this bunch of trainers and 18 other aspiring @zuufitness Trainers. Proud to say we all passed and are now Zuu Level 1 Coaches. Credit to all! Congratulations!
Love how these guys run their sessions and the way that they integrate belief and mindset into the sessions! For those of you who don't know what Zuu is, to sum it up - it is liberating human movement with injury prevention and mobility. For more info, get in contact with me or look up their website https://thezuu.com.au ! Also, I am now a Zuu Affiliate. Many thanks to all the Trainers! Many thanks to all the newly certified Zuu Level 1 Coaches!
Now I can incorporate Zuu into either my 1:1 PT Sessions, 2:1 PT Sessions or Group Sessions! Reminder that there is only 2 weeks left for FREE PT Sessions! Get in contact ASAP for your FREE Sessions!!!
Exercise right week exercise for Type 2 Diabetes Mellitus! Push-ups.
Type 2 diabetes (T2DM) is a chronic condition characterised by varying levels of insulin resistance causing hyperglycaemia (raised blood glucose levels). Further, for those at increased risk of developing T2DM, Impaired Glucose Tolerance (IGT) and Impaired Fasting Glucose (IFG) are used to characterise conditions where insulin resistance and hyperglycaemia are not as severe as those with T2DM
Increasing physical activity can reduce the incidence of T2DM by almost 60% in people at risk. Studies show that exercise can help prevent or delay T2DM, improve management of blood glucose, decrease the proportion of body fat, decrease the risk of heart disease, and increase heart and lung fitness in people with T2DM.
Non-optimal blood glucose levels leads to earlier onset of associated diseases and complications such as heart, kidney and eye diseases, and an increased risk of death. Improved blood glucose management often means people can reduce their T2DM medications. As people with diabetes age, the benefit of maintaining muscle mass through exercise is also likely to improve physical function and independence.
Aerobic exercise (e.g. walking or running) increases heart and lung fitness, while resistance training (e.g. lifting weights) can maintain and increase muscle and bone strength. Importantly, combining both aerobic and resistance training has recently shown to be more beneficial on blood glucose levels in people with T2DM.
10KM | Rise and run. ☀️ I got my long run in before work this morning because I'm on the road again this weekend! Feeling a little sore after this week, so I'm looking forward to some rest and recovery over the next couple of days. Happy Friday 💛
Day 2 of supplemental training consisted of isolated upper body strength... modern dancers not only need to hold themselves, but other dancers, in precarious situations. Therefore it's imperative to build a solid foundation of strength to meet the demands of today's increasingly physical choreography. So proud of these dancers for committing to cross training this summer in their off season! #vitalmotion#dancersareathletestoo#phxfitness
Here is a series of some of my favorite core activation exercises. The first video is a modified bird-dog that utilizes a relatively new concept called "twitch training." Whenever the body begins a movement the first muscle that contracts is the transverse abdominis. The faster we are able to activate this muscle, the better we will be able to maintain stability throughout the golf swing. This type of training is designed to make the neurons fire faster so that the transverse abdominis can work more efficiently and help us perform better on the course. The second video is a series of different planks. Any movement that makes the body work to maintain balance and stability is going to benefit your body. Last video is my favorite exercise at the moment; just a simple bird-dog. This exercise trains stability while simultaneously working the abdominals. #GetGolfStrong#GolfStrong#TrustTheProcess#Golf#Stability#GolferTan#golflife#Fitness#InjuryPrevention
#FF @ElitePTKC, a physical therapy center in Kansas City. Here’s their very own Justin Snead with #MMA fighter @lc_davis, showing a battle rope exercise you can do on StrongBoard to help improve balance & recover following an injury. If you’re in the area & in need of physical therapy care, definitely stop by & see them! 🙌🏼
For more workout videos & physical therapy exercises, subscribe to YouTube/StrongBoardBalance or visit our website (link in bio)!
Ankle Mobility 👟
Limited ankle dorsiflexion is a common problem affecting squat technique and a number of other main strength training movements. Try this banded ankle mobilization to increase range of motion.
Start with anchoring a medium strength band and placing it around your leg immediately above your foot. Next, step out in to a lunge with the banded leg in front with plenty of tension on the band. Push your knee forward over your toes as far as possible, keeping your foot flat on the floor. You can place your hands on your knee for more pressure. Hold for 3 seconds, then relax. Repeat for 8-10 repetitions, trying to go farther each time.
Thanks @ryan.wirthbjj for the topic request
Step 2, the #BRETTZEL with @ekprime:
A continuation of the #RibPull , the Brettzel offers a more robust stretch by further leveraging the hip and lumbar spine into a locked position.
Continuing to rotate the cervical spine while dropping the shoulder will relatively "lock" the structures above and below the upper back, increasing the demand for rotation throughout the thoracic spine. #arthrokinematics
🚨: if you feel this in the lumbar spine, revert back to the rib pull to gain more range.
Points of performance:
-Assume the side lying position -Move the top leg with knee bent across the body
-Keeping the bottom leg straight, grab underneath the top bent knee with the opposite hand
-Bend the bottom knee, and grab the ankle with the opposite hand
-Utilize deep breathing and slowly work the shoulder towards ground using 5-10 breaths
-Keep the hips stacked to avoid unnecessary lumbar rotation
The Axsys GPS is a small unit packed with sensors to track acceleration, agility and force so you can track your performance during training and competition. The results can actually transform a player and the game! Also tracks workload and movement to prevent injuries. This is the only 100% waterproof unit in the market. The complete athlete monitoring system.
#Repost @axsysperformance ・・・
Learn more about the benefits of using AxSys GPS units
Long term injury can be tough for an athlete to deal with and progress can be small an sometimes hard to see, but as long as there is progress everything will be alright. Thanks @michaelcrossland for the share.
A study in the Journal of Endocrinology demonstrated that 16 weeks of resistance training (3x/week) for 60 minutes/session had a significant impact on bone mineral density (BMD), which could help reduce osteoporotic fractures.
Some of you may be saying, 'this doesn't apply to me as I am still young. It is well understood that peak bone density is reached fairly early in life (20s-30s) and then hormonal changes (women) and increasing age (males and females) lead to decreases in BMD. Even if you are young, now is the time to maximize bone density through proper training and nutritional habits as these may help reduce your risk of fractures later in life.
So, If you haven't already, strongly consider adding resistance training to your exercise program as the benefits to the musculoskeletal system are numerous. The program does not need to be complicated either. A few simple movements, whether it be with machines or free weights, can have a major impact on your overall health.
Bone mineral density is increased after a 16-week resistance training intervention in elderly women with decreased muscle strength.
Huovinen V, et al. Eur J Endocrinol. 2016. .
@Regrann from @rehabscience
Great work this week team! 👏🏼👏🏼 You've trained hard & continue to impress us with the effort you bring 💪🏼💪🏼 So as our timetable closes for another week, it's important to reward your body with some recovery time 😊😊 Recovery comes in two forms ✌🏼 Passive recovery, which is the absence of movement.
Think legs up a wall, quality sleeping, meditation or sitting amongst nature 🌿🌿 The second is active recovery.
Active recovery is moving in a way that promotes recovery rather than intensity.
Think walking, stretching, myofascial release (foam rolling &/or trigger ball) swimming or cycling 🏊🏻🚴🏻♀️ Factor in some time over the weekend to cover both passive & active recovery & you're on your way to promoting physical & mental rest & recovery ⭐️⭐️ #passive#active#recovery#rest#reward#injuryprevention#refresh#renew#health#balance#timeout#mind#body#soul#healthylife#instafit#trainhard#rewardhard#train#outdoors#woonona
DECELERATION/POWER 👊🏻the depth drop
✔️a great progression from the snap down - more force absorption, not too much going on ✔️a next step towards powerful and effective jumps and to improving speed and reducing injury
✅stand tall on a small box (this one is 12in), arms overhead
✅extend one leg out and let it pull you forward to "fall" off the box
✅land in the exact same position as the snap down and MB slam - on the whole foot, knees not caving in, butt back and higher than knees, chest tall with shoulders above hips
✅no oozing, collapsing, or stumbling - be rigid and controlled
✅landing should be quiet!