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@Regrann from @chirostrength - 💥Adductor Side Plank💥
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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.
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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.
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Here is the keys to perform this drill correctly.
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🔑 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.
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🔑 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.
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🔑 Hold the top plank position before pulling yourself back to the floor, ending in hip and knee flexion.
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🔑Move slow and under control.
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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 .
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#injuryprevention #groin #kneerehab #recovery #functionaltraining #strength #chirostrength #chiropractic #prehab #rehab #balance #coordination #mma #crossfit #powerlifting #olympiclifting #hockey #soccer #futbol #caisthenics #fighter #movewell #moveoften #movementismedicine #movementliteracy #musiccityfit
@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  . . . #injuryprevention  #groin  #kneerehab  #recovery  #functionaltraining  #strength  #chirostrength  #chiropractic  #prehab  #rehab  #balance  #coordination  #mma  #crossfit  #powerlifting  #olympiclifting  #hockey  #soccer  #futbol  #caisthenics  #fighter  #movewell  #moveoften  #movementismedicine  #movementliteracy  #musiccityfit 
MOVE.RECOVER. REPEAT
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📍Come by Tomorrow to @wearebfit Biscayne and get your Movement and Recovery in.
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We have had a blast with the last three sessions so far!
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Purpose of these sessions is to improve:
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🔹Mobility 🔹Movement 🔹Recovery
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It's good to move. It's even better to move together.
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Interested? Send us a DM or email at andy@myorenew.com to SIGN UP..
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Like/Share/Tag-a-friend
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🎥: @creativemindsmedia
🎵: Midnight city by @m83music
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MyoRenew is a manual therapy company with a passion for human movement and educating you on how to move and recover more efficiently.
Follow us on Instagram: @myorenew
Follow us on Facebook: @myorenew
Visit myorenew.com to learn more. 
#MyoRenew #MoveRecoverRepeat #AmplifyYourPotential #Miami #MovementRecoverySession
MOVE.RECOVER. REPEAT - 📍Come by Tomorrow to @wearebfit Biscayne and get your Movement and Recovery in. - We have had a blast with the last three sessions so far! - Purpose of these sessions is to improve: - 🔹Mobility 🔹Movement 🔹Recovery - It's good to move. It's even better to move together. - Interested? Send us a DM or email at andy@myorenew.com to SIGN UP.. - Like/Share/Tag-a-friend - 🎥: @creativemindsmedia 🎵: Midnight city by @m83music ________________________________________________ MyoRenew is a manual therapy company with a passion for human movement and educating you on how to move and recover more efficiently. Follow us on Instagram: @myorenew Follow us on Facebook: @myorenew Visit myorenew.com to learn more. #MyoRenew  #MoveRecoverRepeat  #AmplifyYourPotential  #Miami  #MovementRecoverySession 
💥The Ultimate Mobility Pack 💥 
1 Acumobility Eclipse Foam Roller, 2 Acumobility Balls, 2 Acumobility Floss Bands.  Everything you need to maximize mobility and performance!  Get it today at Acumobility.com
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#acumobilityball #mobility #release #stretch #recovery #chiropractic #massage #physio #physicaltherapy #ocr #spartan #ninja #ninjawarrior #prehab #rehab #weightlifting #lift #fitness #fitspo #powerlifting #yoga #acumobility #foamroller #pt #triathalon #strongman #smr #selfmyofascialrelease #myofascialrelease #triggerpointrelease
💥The Ultimate Mobility Pack 💥 1 Acumobility Eclipse Foam Roller, 2 Acumobility Balls, 2 Acumobility Floss Bands. Everything you need to maximize mobility and performance! Get it today at Acumobility.com . . . #acumobilityball  #mobility  #release  #stretch  #recovery  #chiropractic  #massage  #physio  #physicaltherapy  #ocr  #spartan  #ninja  #ninjawarrior  #prehab  #rehab  #weightlifting  #lift  #fitness  #fitspo  #powerlifting  #yoga  #acumobility  #foamroller  #pt  #triathalon  #strongman  #smr  #selfmyofascialrelease  #myofascialrelease  #triggerpointrelease 
💢SPIDERMANS 💢 🎶
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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! ----------------------------------------------
#flofitness #running #dptstudent
💢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! ---------------------------------------------- #flofitness  #running  #dptstudent 
Thoracic spine extension mobility is vital for good overhead squat position 🏋🏼 However, due to the long hours many of us tend to accumulate at work and at home in excessive flexion (hunched over, rounded upper back, "computer/texting posture), we lose the ability to get into and maintain extension.
In short: “good” posture can become compromised.

Lack of thoracic spine extension mobility is one of many factors that can limit good overhead squat form. If we're lacking thoracic spine extension range of motion it's going to make healthy efficient overhead motion impossible. One of my go-to exercises for improving t-spine extension mobility is the good ole foam roller. Start by foam rolling your t-spine up and down (which also allows for soft tissue mobilization of the thoracic paraspinals) up to 2 min, then progress to static thoracic extension holds with arms overhead (only if your shoulders are healthy enough to tolerate this position - If painful cross arms over chest or behind neck). The goal is to find your most restricted area of extension, which is usually the upper-mid t-spine, and park there for ~20-30 seconds. Accumulate up to 2 minutes of static holds with arms OH, daily 👌🏼🏋🏼 Thanks @csfrazier87 for being my demo! If you have an eye for mobility you can tell she did a great job "pretending" to lack extension 😉
@crossfitabilene @kineticprehab_rx #prehab #overheadsquat #mobility #thoracicextension #foamrolling #overheadmobility #crossfitmobility
Thoracic spine extension mobility is vital for good overhead squat position 🏋🏼 However, due to the long hours many of us tend to accumulate at work and at home in excessive flexion (hunched over, rounded upper back, "computer/texting posture), we lose the ability to get into and maintain extension. In short: “good” posture can become compromised. Lack of thoracic spine extension mobility is one of many factors that can limit good overhead squat form. If we're lacking thoracic spine extension range of motion it's going to make healthy efficient overhead motion impossible. One of my go-to exercises for improving t-spine extension mobility is the good ole foam roller. Start by foam rolling your t-spine up and down (which also allows for soft tissue mobilization of the thoracic paraspinals) up to 2 min, then progress to static thoracic extension holds with arms overhead (only if your shoulders are healthy enough to tolerate this position - If painful cross arms over chest or behind neck). The goal is to find your most restricted area of extension, which is usually the upper-mid t-spine, and park there for ~20-30 seconds. Accumulate up to 2 minutes of static holds with arms OH, daily 👌🏼🏋🏼 Thanks @csfrazier87 for being my demo! If you have an eye for mobility you can tell she did a great job "pretending" to lack extension 😉 @crossfitabilene @kineticprehab_rx #prehab  #overheadsquat  #mobility  #thoracicextension  #foamrolling  #overheadmobility  #crossfitmobility 
Already hard at it in the office this morning!! Hope everyone has a great and safe weekend!! #rof #rofstrength #preformancetherapy #IASTM #hawkgrip #prehab #rehab #teamrof #powerlifting #powerlifter #crossfit #train #gym #nolimit #riseorfall  #lifthealthystaystrong #myobreathe #bodybuilding #fortressgym #305 #kendall #miami #tamiami
Your shoulders do a lot of important things you might take for granted. They help you get something off a high shelf while grocery shopping, comb/blow-dry your hair, or play most sports, swimming, tennis, baseball or catch.
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The rotator cuff protects your shoulder joint and lets you move your arms over your head. It is a group of muscles and tendons that surround the shoulder joint, keeping the head of your upper arm bone firmly within the shallow socket of the shoulder. A rotator cuff injury can cause a dull ache in the shoulder, which often worsens when you try to sleep on the involved side.
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SO MANY PEOPLE SUFFER ROTATOR CUFF INJURIES and many are able to recover with exercises (as demonstrated) that improve flexibility and strength of the muscles surrounding the shoulder joint.
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#rotatorcuff #shoulderpain #shoulderworkout
Your shoulders do a lot of important things you might take for granted. They help you get something off a high shelf while grocery shopping, comb/blow-dry your hair, or play most sports, swimming, tennis, baseball or catch. . The rotator cuff protects your shoulder joint and lets you move your arms over your head. It is a group of muscles and tendons that surround the shoulder joint, keeping the head of your upper arm bone firmly within the shallow socket of the shoulder. A rotator cuff injury can cause a dull ache in the shoulder, which often worsens when you try to sleep on the involved side. . SO MANY PEOPLE SUFFER ROTATOR CUFF INJURIES and many are able to recover with exercises (as demonstrated) that improve flexibility and strength of the muscles surrounding the shoulder joint. . #rotatorcuff  #shoulderpain  #shoulderworkout 
Back pain is very preventable. Watch this video🔥 #prehab #injuryprevention #azilitytraining
😬I can clearly remember my first time trying an L-sit, I could barely lift my legs straight.. humbling moment.😬
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💪🏼The L-sit hold is a deceptively brutal exercise with benefits that go beyond merely the visual.
Not only will this exercise target your core, hip flexors, adductors, quadriceps and triceps, it also improves the health of your shoulders. With regular L-sit practice you can produce long-term benefits for lower back and hip health. When holding an L-sit, your body recruits many of the muscle fibers in the back and hips which in turn receive increased blood flow and grow stronger.💪🏼
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💯The L-sit hold is best done on a pair of parallettes, ones above are bespoke and hand crafted by @sir.planchealot made by order.💯
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✍🏼For more information on improving your strength and mobility get in touch. #upyourrom 🔝
😬I can clearly remember my first time trying an L-sit, I could barely lift my legs straight.. humbling moment.😬 --- 💪🏼The L-sit hold is a deceptively brutal exercise with benefits that go beyond merely the visual. Not only will this exercise target your core, hip flexors, adductors, quadriceps and triceps, it also improves the health of your shoulders. With regular L-sit practice you can produce long-term benefits for lower back and hip health. When holding an L-sit, your body recruits many of the muscle fibers in the back and hips which in turn receive increased blood flow and grow stronger.💪🏼 --- 💯The L-sit hold is best done on a pair of parallettes, ones above are bespoke and hand crafted by @sir.planchealot made by order.💯 --- ✍🏼For more information on improving your strength and mobility get in touch. #upyourrom  🔝
Obligatorisk cykelfika i Nynäs efter 4 mil...får se hur många mil till coachen säger😊😘 #wellness #training #landsvägscykling #motvätternrundan2017 #prehab #rehab #magicpot #koppning #vacum #ledljus @birkelandmattias #medmitthjärta❤️#lännasport #kulatträna
Booooommm! 
Rozluźnienie kompleksu powieziowo-mięśniowego👌
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Preaktywacja stabilizatorów i mobilizatorów lokalnych👌
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Biofeedback i zapamiętanie wypracowanego zakresu ruchomości jak i kontroli motorycznej za pomoca kinesiotape👌 (tego jeszcze nie było!!) Wszystko zrobione więc czas na trening! 🏋️
👇👇👇👇 Jeśli macie pytania 👇👇👇👇
📩Kamil.Malinowskitpf@gmail.com

Physio Motion The Future Of Possible! 
#physiomotion #preactive #rehab #prehab #motion #rom #stayinmotion #stability #kinesiotape #biofeedback #newconception #lifestyle #noexcuses
Booooommm! Rozluźnienie kompleksu powieziowo-mięśniowego👌 👇👇👇👇 Preaktywacja stabilizatorów i mobilizatorów lokalnych👌 👇👇👇👇 Biofeedback i zapamiętanie wypracowanego zakresu ruchomości jak i kontroli motorycznej za pomoca kinesiotape👌 (tego jeszcze nie było!!) Wszystko zrobione więc czas na trening! 🏋️ 👇👇👇👇 Jeśli macie pytania 👇👇👇👇 📩Kamil.Malinowskitpf@gmail.com Physio Motion The Future Of Possible! #physiomotion  #preactive  #rehab  #prehab  #motion  #rom  #stayinmotion  #stability  #kinesiotape  #biofeedback  #newconception  #lifestyle  #noexcuses 
Groin injuries are one of the most common injuries no matter which sport your in. And it can also be one of the hardest places to rehab or prevent from injury, due to the complexity of the groin. -

When assessing the groin, you always have to ask yourself - what is causing the pain? Can it be a disfunction of the foot, or is the problem some place else, like the thorax spine? Or mabye the foot & the thorax..? -

Never rush in the analysis of the groin. Make sure that you take your client through many different movement patterns, in order to find the cause. -

Here is one of my groin injured athletes performing some variations, on the @procedos platform. Damn I love this platform! - -
AND ALSO MAKE SURE YOU FOLLOW FOR MORE🙌🏽 -
#procedos #coachkaraman #profunction #rehab #prehab #exercise #groin #injury #soccer #sport #hockey #athlete #success #pt #physio #fysioterapeut #3dtränare #functionaltraining #vaif #fotboll
Groin injuries are one of the most common injuries no matter which sport your in. And it can also be one of the hardest places to rehab or prevent from injury, due to the complexity of the groin. - When assessing the groin, you always have to ask yourself - what is causing the pain? Can it be a disfunction of the foot, or is the problem some place else, like the thorax spine? Or mabye the foot & the thorax..? - Never rush in the analysis of the groin. Make sure that you take your client through many different movement patterns, in order to find the cause. - Here is one of my groin injured athletes performing some variations, on the @procedos platform. Damn I love this platform! - - AND ALSO MAKE SURE YOU FOLLOW FOR MORE🙌🏽 - #procedos  #coachkaraman  #profunction  #rehab  #prehab  #exercise  #groin  #injury  #soccer  #sport  #hockey  #athlete  #success  #pt  #physio  #fysioterapeut  #3dtränare  #functionaltraining  #vaif  #fotboll 
De 🌞 schijnt,  maar wij zitten samen met @maartenarrows binnen aandachtig te luisteren naar niemand minder dan @adammeakins bij @denkfysio 💪🏼 #shoulder #overheadathlete #doyouevenshoulder #adammeakins #denkfysio #shouldercomplex #fysiofabriek #waterpolo #uzsc #prehab #rehab #sportsphysio
You won't usually find me running with my phone, but I am grateful I did the other day so I could capture this beautiful Toronto spring day.
You won't usually find me running with my phone, but I am grateful I did the other day so I could capture this beautiful Toronto spring day.
Wait for it....
Wait for it....
Tag a TRX Lover!!! 💥⠀
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🎥 credit @trxtraining
Tag a TRX Lover!!! 💥⠀ ⠀ ⠀ 🎥 credit @trxtraining
Here is a snapshot comparison of my running form showing the difference strength makes in running form and posture. Left panel was taken in 2009, shortly before my downfall into years of chronic pain and dysfunction. I'm really hunched over, shoulders are internally rotated, left hip is a bit dropped. I was also a severe heel striker. Oddly, however, I was actually running well at that time and this shot was from a 4 mile race in which I averaged a 6:24 min/mi pace. Right panel was from a few months ago after several years of strength work and movement patterning. Here, I have a more upright posture and slight forward lean and now land more mid-forefoot, closer to my center of mass.
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Although one photo is from a race and the other is not (and they are at slightly different stages of the gait cycle), I feel that they are reasonably representative of my running form at each time. .
Importantly, this change and improvement in running form happened solely as a result of increased strength and work on basic movement patterns. No gait retraining was done. .
I haven't yet returned to racing since recovering from chronic pain, but I can say that I feel so much stronger now as a runner than I ever have before. Strength makes running feel so much easier and more enjoyable! I'm excited to see where strength can take me with my running! .
#run #running #form #technique #runnersofinstagram #miles #goals #training #health #fitness #strong #strength #personaltrainer #runhealthy #runstrong #rehab #prehab #physicaltherapy #gait #change #progress #goals #fitlife #race @fit.nerd.kate @stephallen.dpt @zerenpt @motuspt @runfreept @thephysiorunner @diylibrarian
Here is a snapshot comparison of my running form showing the difference strength makes in running form and posture. Left panel was taken in 2009, shortly before my downfall into years of chronic pain and dysfunction. I'm really hunched over, shoulders are internally rotated, left hip is a bit dropped. I was also a severe heel striker. Oddly, however, I was actually running well at that time and this shot was from a 4 mile race in which I averaged a 6:24 min/mi pace. Right panel was from a few months ago after several years of strength work and movement patterning. Here, I have a more upright posture and slight forward lean and now land more mid-forefoot, closer to my center of mass. . Although one photo is from a race and the other is not (and they are at slightly different stages of the gait cycle), I feel that they are reasonably representative of my running form at each time. . Importantly, this change and improvement in running form happened solely as a result of increased strength and work on basic movement patterns. No gait retraining was done. . I haven't yet returned to racing since recovering from chronic pain, but I can say that I feel so much stronger now as a runner than I ever have before. Strength makes running feel so much easier and more enjoyable! I'm excited to see where strength can take me with my running! . #run  #running  #form  #technique  #runnersofinstagram  #miles  #goals  #training  #health  #fitness  #strong  #strength  #personaltrainer  #runhealthy  #runstrong  #rehab  #prehab  #physicaltherapy  #gait  #change  #progress  #goals  #fitlife  #race  @fit.nerd.kate @stephallen.dpt @zerenpt @motuspt @runfreept @thephysiorunner @diylibrarian
#Repost @sammywood26
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Recovery after event 3. Glad I have this in my kit ⚡️⚡️⚡️
@compex.anz 
#compex #recovery #crossfit #crossfitgames #CrossfitRegionals2017
One of my favourite bits of kit. The Orb. Always used in my classes and in my own rehab work. Easy to take to work or on holiday. #triggerpoints #myofascialrelease #wellbeing #massage #massagetherapy #health #foamroller #rehab #prehab #sportsrehab #sportsinjuryrehab #sportsinjury #recovery #maintenance #lookafteryourbody
You know what I say about trying! At the end of the day, are you backing up your talk with RESULTS? Can you proudly say you'd do something and then have it be DONE? Not many people I know can follow words with actions that yield results. I know a lot of people who say one thing and do another or say one thing and do nothing. You're either making successes or you're making excuses. There's nothing wrong with knowing your limitations, and that's why asking for help sometimes is the toughest thing to do. Just make sure the person you ask for help can actually help and not just say they can 😏. #fitpro #personaltrainer #personaltraining #fitness #wellness #health #bringiton #callingyouout #bebetter #beastmode #fitfreak #gym #gymfreak #delawarecounty #bodybuilding #prehab #rehab #motivation #dedication
You know what I say about trying! At the end of the day, are you backing up your talk with RESULTS? Can you proudly say you'd do something and then have it be DONE? Not many people I know can follow words with actions that yield results. I know a lot of people who say one thing and do another or say one thing and do nothing. You're either making successes or you're making excuses. There's nothing wrong with knowing your limitations, and that's why asking for help sometimes is the toughest thing to do. Just make sure the person you ask for help can actually help and not just say they can 😏. #fitpro  #personaltrainer  #personaltraining  #fitness  #wellness  #health  #bringiton  #callingyouout  #bebetter  #beastmode  #fitfreak  #gym  #gymfreak  #delawarecounty  #bodybuilding  #prehab  #rehab  #motivation  #dedication 
Något kallare än hemma men en skön runda blev det. Det är nåt visst med Norrland alltså! 
#norrlandsluft #norrland #älskalöpning #morgonlöpning #newbalance #garmin #jagspringer #bramedbarnvakt #springamera #kämpapå #rehab #prehab #motnyamål #grått #regn
🔥🔥Hot tip number  4️⃣ Enhance your Spinal S T A B I L I T Y

Stability is a big deal when it comes to the health of your back. 
Stability ensures that we can handle the various loads we place on our spines everyday. 
Your back muscles, abdominals and even your glutes 🍑 are known as your back stabilisers. 
It is vital that these muscles all work together to ensure the stability of the spine is on point✔️✔️ Instability of the spine comes about if one of these muscles are injured, is overactive or isn't active at all. This isn't ideal for the spine as it increases the stress put on your spinal discs, joints and muscles increasing the likelihood of injury and pain❌

If you are guilty of not working on your abdominal and back muscles then it might be worth adding it to your daily movement routine. 
Your spine will thank you for it🙌 One of my favs is the side plank as pictured📷 
If you are unsure about the status of your spinal stability or you continually battle with lower back pain then maybe its worth a trip🚶 to Wholesome Health Chiropractic where we can help you conquer your spinal health goals.

#sideplank #imcryingontheinside #functionalfitness #healthymovementhub #sportschiro #spinalhealthweek #rehab #prehab #stability #movebetterfeelbetter #wholesomehealthchiro #armidale
🔥🔥Hot tip number 4️⃣ Enhance your Spinal S T A B I L I T Y Stability is a big deal when it comes to the health of your back. Stability ensures that we can handle the various loads we place on our spines everyday. Your back muscles, abdominals and even your glutes 🍑 are known as your back stabilisers. It is vital that these muscles all work together to ensure the stability of the spine is on point✔️✔️ Instability of the spine comes about if one of these muscles are injured, is overactive or isn't active at all. This isn't ideal for the spine as it increases the stress put on your spinal discs, joints and muscles increasing the likelihood of injury and pain❌ If you are guilty of not working on your abdominal and back muscles then it might be worth adding it to your daily movement routine. Your spine will thank you for it🙌 One of my favs is the side plank as pictured📷 If you are unsure about the status of your spinal stability or you continually battle with lower back pain then maybe its worth a trip🚶 to Wholesome Health Chiropractic where we can help you conquer your spinal health goals. #sideplank  #imcryingontheinside  #functionalfitness  #healthymovementhub  #sportschiro  #spinalhealthweek  #rehab  #prehab  #stability  #movebetterfeelbetter  #wholesomehealthchiro  #armidale 
Activation work before a lower body session.
Also a very effective HIP/GLUTE/HAMSTRING workout when done at higher reps (30) & 3-5 sets •Equipment; mini band + sliding disc (furniture slider could be used) •Single leg push to each side 10 each leg
•Straight leg step back 10 each leg
•Banded squat 10 reps
•Single knee knock 10 each leg
•Double leg knee knock 10 reps
•Side lunge 10 reps •Rev lunge 5 each leg

#mikemccomishfitness #mikemccomishcircuits #fitness #warmup #workout #activation #prehab #movementprep #glute #hamstring #hip #slider #miniband #fitspo #fitspiration #fitfam #instafit #motivation
Activation work before a lower body session. Also a very effective HIP/GLUTE/HAMSTRING workout when done at higher reps (30) & 3-5 sets •Equipment; mini band + sliding disc (furniture slider could be used) •Single leg push to each side 10 each leg •Straight leg step back 10 each leg •Banded squat 10 reps •Single knee knock 10 each leg •Double leg knee knock 10 reps •Side lunge 10 reps •Rev lunge 5 each leg #mikemccomishfitness  #mikemccomishcircuits  #fitness  #warmup  #workout  #activation  #prehab  #movementprep  #glute  #hamstring  #hip  #slider  #miniband  #fitspo  #fitspiration  #fitfam  #instafit  #motivation 
The outdoor Friday night setup for the @progressive.fitness crew enjoying the weather ☀️💥💪🏻 #JBHF #health #fitness #strength #strengthandconditioning #mobility #flexibility #prehab #rehab #squats #training #personaltrainer #performance #rdguk #livefit #nutrition #deadlift #functional
Some Functional Strength 
30 sec x3 each after:🔥
“Mania”
Team Of 2
For Time 
2K Row
Into, 
For Time
50 Clean&Jerk 70/50 kg
40 Snatch 60/42,5
30 SquatClean 50/35
Into, 
For Time 
50 TTB 
75 PullUps 
3-2-1…GO #functionalstrength #prehab #wod #control #fridaynight
Some Functional Strength 30 sec x3 each after:🔥 “Mania” Team Of 2 For Time 2K Row Into, For Time 50 Clean&Jerk 70/50 kg 40 Snatch 60/42,5 30 SquatClean 50/35 Into, For Time 50 TTB 75 PullUps 3-2-1…GO #functionalstrength  #prehab  #wod  #control  #fridaynight 
💪💪💪
■Spent some time this morning getting into the tissues and structures of the upper arm. I tend to find that not many people look after their upper arms and focus on some of the neighbouring and associated muscle groups such as the rotator cuff, lats and traps. .
■Releasing the fascia and muscles of the biceps and bicep tendon can have a positive effect on issues such as neck, shoulder and elbow pain, as well as tightens and mobility of the forearms and wrists. If you look at the anatomy of the shoulder you can see how intimately related the biceps are to the function of the scapular, humerus and clavicle and how it plays a key role in upper body movement. .
■When your releasing the biceps you’re going to find a multitude of ‘trigger-points’ and pain full areas. You can use a lacrosse ball or foam roller to get into the tissue. However, my favourite is to use the barbell, you can then use your legs to add additional pressure. When you first try this out you might be surprised at how painful it is, this just a sign as to how dehydrated, sticky and dysfunctional the biceps can get. .
■When you have the tissue pinned down with the barbell its then important to rotate the forearm through a full ROM. This will add the shear stress we need to release the facia and the related tissues. Once you have actively moved the forearm through its full supination and pronation ROM, use your other arm/hand and passively take the forearm into its end range. .
■Give it a go and see how it changes your shoulder and elbow function!
.
#mobilitywod #suppleleopard #bodybalance #therapy #nkt #motivation #strengthing #personaltraining #strengthandconditioning #strength #conditioning #prehab #massage #triggerpointtherapy #myofascial #release #flexibility #mobility #stability #jointfunction #joinyhealth #health #fitness #traction #sportstherapy #health #wellness #movement #function #hipmobility
💪💪💪 ■Spent some time this morning getting into the tissues and structures of the upper arm. I tend to find that not many people look after their upper arms and focus on some of the neighbouring and associated muscle groups such as the rotator cuff, lats and traps. . ■Releasing the fascia and muscles of the biceps and bicep tendon can have a positive effect on issues such as neck, shoulder and elbow pain, as well as tightens and mobility of the forearms and wrists. If you look at the anatomy of the shoulder you can see how intimately related the biceps are to the function of the scapular, humerus and clavicle and how it plays a key role in upper body movement. . ■When your releasing the biceps you’re going to find a multitude of ‘trigger-points’ and pain full areas. You can use a lacrosse ball or foam roller to get into the tissue. However, my favourite is to use the barbell, you can then use your legs to add additional pressure. When you first try this out you might be surprised at how painful it is, this just a sign as to how dehydrated, sticky and dysfunctional the biceps can get. . ■When you have the tissue pinned down with the barbell its then important to rotate the forearm through a full ROM. This will add the shear stress we need to release the facia and the related tissues. Once you have actively moved the forearm through its full supination and pronation ROM, use your other arm/hand and passively take the forearm into its end range. . ■Give it a go and see how it changes your shoulder and elbow function! . #mobilitywod  #suppleleopard  #bodybalance  #therapy  #nkt  #motivation  #strengthing  #personaltraining  #strengthandconditioning  #strength  #conditioning  #prehab  #massage  #triggerpointtherapy  #myofascial  #release  #flexibility  #mobility  #stability  #jointfunction  #joinyhealth  #health  #fitness  #traction  #sportstherapy  #health  #wellness  #movement  #function  #hipmobility 
@Regrann from @thefootcollective -  First rule of optimal footwear: Avoid heeled shoes
👣👣
Any piece of footwear higher at the heel than at the forefoot (not just women’s high heels - includes most modern shoes including running shoes) has postural consequences upstream. Eliminate heeled footwear and transition to flat (zero drop) shoes
👣👣
Heeled footwear is a major culprit for mobility issues at the ankle, increased pressure on the forefoot and problems with running mechanics. Another major side-effect of heeled footwear is that it promotes an anterior pelvic tilt and weight shift. This shift promotes the dominant use of our quads and inhibition of the posterior chain - glutes and hamstrings
👣👣
Sore knees that grind when you squat? You can thank quad dominance from heeled footwear for a big part of that (along with a sore low back that comes from the anterior pelvic tilt)
👣👣
In summary: heeled shoes are terrible for human posture and movement mechanics. Replace heeled footwear with zero drop footwear and immediately improve your body posture and help avoid preventable problems like tight ankles, knee pain and low back pain
👣👣
#thefootcollective #shoes #heels #running #runner #bettershoes #flatshoes #zerodrop #painfree #backpain #posture #footposture #mobility #anklemobility #education #health #fitness #squat #kneepain #physio #prehab #barefoot #physicaltherapy #balance #foothealth #footpain #medical #bunion #yoga
@Regrann from @thefootcollective - First rule of optimal footwear: Avoid heeled shoes 👣👣 Any piece of footwear higher at the heel than at the forefoot (not just women’s high heels - includes most modern shoes including running shoes) has postural consequences upstream. Eliminate heeled footwear and transition to flat (zero drop) shoes 👣👣 Heeled footwear is a major culprit for mobility issues at the ankle, increased pressure on the forefoot and problems with running mechanics. Another major side-effect of heeled footwear is that it promotes an anterior pelvic tilt and weight shift. This shift promotes the dominant use of our quads and inhibition of the posterior chain - glutes and hamstrings 👣👣 Sore knees that grind when you squat? You can thank quad dominance from heeled footwear for a big part of that (along with a sore low back that comes from the anterior pelvic tilt) 👣👣 In summary: heeled shoes are terrible for human posture and movement mechanics. Replace heeled footwear with zero drop footwear and immediately improve your body posture and help avoid preventable problems like tight ankles, knee pain and low back pain 👣👣 #thefootcollective  #shoes  #heels  #running  #runner  #bettershoes  #flatshoes  #zerodrop  #painfree  #backpain  #posture  #footposture  #mobility  #anklemobility  #education  #health  #fitness  #squat  #kneepain  #physio  #prehab  #barefoot  #physicaltherapy  #balance  #foothealth  #footpain  #medical  #bunion  #yoga 
#Repost @basicmvmtpt with @repostapp
・・・
Bulletproof your feet 3: ankle mobility
⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️
Able mobility has a huge impact on your feet health.  The gastroc and soleus muscle forms your calf muscle and is a large limitation to ankle Dorsiflexion ROM.  As we talked about earlier a large part of the decreased ankle mobility comes from shoes with elevated heels.  The first step is to get the right shoes.  The second step is to increase your motion by stretching both muscles using the video above.  A decrease in ankle dorsiflexion while walking or squatting will result in your foot pronating (flattening) to gain more motion. Over time this will result in flat get and foot pain.  Stretch for 3 sets of 45 seconds to start off. 
#feet #foot #arch #footpain #athlete #sports #gym #fit #fitness #ankle #crossfit #health #healthy #pt #dpt #prehab #prehabdaily #rehab #therapy #physio #physicaltherapy #move #movement #mobility #stretch #yoga
#Repost  @basicmvmtpt with @repostapp ・・・ Bulletproof your feet 3: ankle mobility ⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️ Able mobility has a huge impact on your feet health. The gastroc and soleus muscle forms your calf muscle and is a large limitation to ankle Dorsiflexion ROM. As we talked about earlier a large part of the decreased ankle mobility comes from shoes with elevated heels. The first step is to get the right shoes. The second step is to increase your motion by stretching both muscles using the video above. A decrease in ankle dorsiflexion while walking or squatting will result in your foot pronating (flattening) to gain more motion. Over time this will result in flat get and foot pain. Stretch for 3 sets of 45 seconds to start off. #feet  #foot  #arch  #footpain  #athlete  #sports  #gym  #fit  #fitness  #ankle  #crossfit  #health  #healthy  #pt  #dpt  #prehab  #prehabdaily  #rehab  #therapy  #physio  #physicaltherapy  #move  #movement  #mobility  #stretch  #yoga 
Shoulder problems?

Check your grip👊

Did you know that grip strength has a strong correlation with rotator cuff function & shoulder stability? 
Hanging is an easy way to improve and develop grip strength. Play around with different kind of grips, angles and positions and try to get some quality time in hanging every day. 
Support with feet or rubber band if its too heavy and progress over time - make sure you can hold at least 30 s before progressing👍

Photo: @maxegnell 
@mikesgymmarbella 
#faoptimalprestation #physiotherapist #fysioterapeut #personaltrainer #personligtränare #teamjesper #rehab #prehab #crossfitsolid #crossfit
Shoulder problems? Check your grip👊 Did you know that grip strength has a strong correlation with rotator cuff function & shoulder stability? Hanging is an easy way to improve and develop grip strength. Play around with different kind of grips, angles and positions and try to get some quality time in hanging every day. Support with feet or rubber band if its too heavy and progress over time - make sure you can hold at least 30 s before progressing👍 Photo: @maxegnell @mikesgymmarbella #faoptimalprestation  #physiotherapist  #fysioterapeut  #personaltrainer  #personligtränare  #teamjesper  #rehab  #prehab  #crossfitsolid  #crossfit 
Fredagsfysen blev underhålla bebis på flygplats samt två flygningar. Det är trångt att ta sig runt i cabinen 😅 Sen kväll och dåligt med sömn försöker jag ladda om med kaffe för en löptur i mitt fina Norrland ❤
#flygiväg #motnorrland #laddabatterierna #älskalöpning #kämpapå #kaffe #livselixir #motnyamål #solenergi #rehab #prehab
Dina FÖTTER! Ofta bortglömda i träningssammanhang, men ack så viktiga att ta hand om för att du ska fortsätta ta dig framåt i livet, hålla dig skadefri & piffig. 3 enkla övningar för att stärka dina fötter, fotleder, ben, muskler + 5 steg till fina sommarfötter hittar du nu på sporthalsa.se. Länk i profilen 👣
📸: @annalissjanis (vars slitna fötter kan behöva lite kärlek 😘☝🏼)
•••
#fötter #fotvård #träning #training #hälsa #health #prehab #dagenssporthälsning #sporthälsa
Dina FÖTTER! Ofta bortglömda i träningssammanhang, men ack så viktiga att ta hand om för att du ska fortsätta ta dig framåt i livet, hålla dig skadefri & piffig. 3 enkla övningar för att stärka dina fötter, fotleder, ben, muskler + 5 steg till fina sommarfötter hittar du nu på sporthalsa.se. Länk i profilen 👣 📸: @annalissjanis (vars slitna fötter kan behöva lite kärlek 😘☝🏼) ••• #fötter  #fotvård  #träning  #training  #hälsa  #health  #prehab  #dagenssporthälsning  #sporthälsa 
팔팔 .
.
#Teachan_fit #f2f #예방 #테이핑 #다이어트 #꿀팁 #맨몸운동 #PT #몸짱 #헬스  #prehab #공부 #운동가이드 #운동하는남자 #운동 #training #일상 #건강#웨이트트레이닝 #performance
#conditioning #맞팔 #선팔 #댓글 #kinetic #강의 #workout
☟☟☟☟☟문의☟☟☟☟☟☟
카카오톡플러스친구:응답하라피트니스
OR
다이렉트 메서지(DM)
Adding some offset loading principles to these Suspension Cable Single Leg Squats really kicks your core and stabilizers into high gear, requiring them to really work to maintain balance.
______________________________________________________________
Continuing to rebuild strength in the left leg and rehab a foot injury on that same side through progressively adding weight in different ways to exercises. Progressively testing the balance and stability on that foot creates strength and growth much like standard progressive overloading does in strength training. Proper recovery from an injury, especially more severe ones, takes times and patience, but the goal is to come back stronger!
______________________________________________________________
#strength #stronger #athlete #athletes #prehab #rehab #injury #recovery #recover #injuryprevention #injuryrecovery #legs #legday #legworkout #squat #squats #squatlife #squatbooty #bootyworkout #butt #buttworkout #work #workout #workhard #workoutmotivation #training #trainer #strengthandconditioning #sportsperformance #gritstrength
Adding some offset loading principles to these Suspension Cable Single Leg Squats really kicks your core and stabilizers into high gear, requiring them to really work to maintain balance. ______________________________________________________________ Continuing to rebuild strength in the left leg and rehab a foot injury on that same side through progressively adding weight in different ways to exercises. Progressively testing the balance and stability on that foot creates strength and growth much like standard progressive overloading does in strength training. Proper recovery from an injury, especially more severe ones, takes times and patience, but the goal is to come back stronger! ______________________________________________________________ #strength  #stronger  #athlete  #athletes  #prehab  #rehab  #injury  #recovery  #recover  #injuryprevention  #injuryrecovery  #legs  #legday  #legworkout  #squat  #squats  #squatlife  #squatbooty  #bootyworkout  #butt  #buttworkout  #work  #workout  #workhard  #workoutmotivation  #training  #trainer  #strengthandconditioning  #sportsperformance  #gritstrength 
These traditional hip clams are a great exercise for strengthening and activating the external rotator and abductor muscles of the hip. To perform, lie on your side, resting your head on a pillow or on your arm. Bring your hips up to around 45 degrees & knees to 90 degrees. Raise your upper leg as high as you can, while keeping your feet together. Be sure to stay stable at the hips (if you’re not sure, do this exercise with your back against the wall so your hips can’t roll back or move). From here, slowly bring the knee back down to the starting position. For a heavier contraction, this exercise can be done using a theraband as shown, or without any resistance. Thanks to @klene89 once again for helping out!
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www.mobilitychiropractic.com.au  Preventing injuries, improving athletic performance, exercise rehab and helping you reach your health goals! 
#mobility #chiropractic #fitness #fit #fitspo #strong #health #chiropractor #exercise #recovery #workout #prehab #rehabilitation #rehab #stretching #movement #posture #gym #prevention #strength #conditioning #exercise #correctiveexercise #athlete #crossfit #performance #melbourne #southbank #balaclava #hip * These exercises all have specific application. To determine if they are right for you, please contact us at www.mobilitychiropractic.com.au or consult with your primary care practitioner
These traditional hip clams are a great exercise for strengthening and activating the external rotator and abductor muscles of the hip. To perform, lie on your side, resting your head on a pillow or on your arm. Bring your hips up to around 45 degrees & knees to 90 degrees. Raise your upper leg as high as you can, while keeping your feet together. Be sure to stay stable at the hips (if you’re not sure, do this exercise with your back against the wall so your hips can’t roll back or move). From here, slowly bring the knee back down to the starting position. For a heavier contraction, this exercise can be done using a theraband as shown, or without any resistance. Thanks to @klene89 once again for helping out! ---------------------- www.mobilitychiropractic.com.au Preventing injuries, improving athletic performance, exercise rehab and helping you reach your health goals! #mobility  #chiropractic  #fitness  #fit  #fitspo  #strong  #health  #chiropractor  #exercise  #recovery  #workout  #prehab  #rehabilitation  #rehab  #stretching  #movement  #posture  #gym  #prevention  #strength  #conditioning  #exercise  #correctiveexercise  #athlete  #crossfit  #performance  #melbourne  #southbank  #balaclava  #hip  * These exercises all have specific application. To determine if they are right for you, please contact us at www.mobilitychiropractic.com.au or consult with your primary care practitioner
'Careful attending to movement will get most people out of most kinds of pain'. Our Injuries course runs this 8,9 and 10th of June. 
This course will equip you with an in-depth understanding of the most common pathologies and injuries you may encounter among your clients as well as the practical skills to be able to assist their medical practitioner with active rehab and pain management.

#injuries #rehab #prehab #dubaihealth #dubaifitness #dubaimedicine #physiotherapy #pilates #dubaipilates #fitnessindxb #dubaiyoga #yogaindubai #uae #dxb #dubai #uaehealthmovement #uaefitnessmovement #bodyhack #bodyhackuae
'Careful attending to movement will get most people out of most kinds of pain'. Our Injuries course runs this 8,9 and 10th of June. This course will equip you with an in-depth understanding of the most common pathologies and injuries you may encounter among your clients as well as the practical skills to be able to assist their medical practitioner with active rehab and pain management. #injuries  #rehab  #prehab  #dubaihealth  #dubaifitness  #dubaimedicine  #physiotherapy  #pilates  #dubaipilates  #fitnessindxb  #dubaiyoga  #yogaindubai  #uae  #dxb  #dubai  #uaehealthmovement  #uaefitnessmovement  #bodyhack  #bodyhackuae 
Intelligent designs such as Velcro and Sharkskin has investigated nature to reengineer solutions akin to how nature did it via a process called Biomimicry. Humans really should look at how animals move so we can too move how nature does. A bit of a crazy stretch but these are #apeswings , an #animal #movement pattern that mimics an ape swinging from tree to tree. 
Why? Well why not, as the more #prehab movement you have under your belt, the higher likelihood of comfortably surpassing physical situations in day to day life. 
#biomimicry #gymnastics #calisthenics #yoga #strengthtraining #bodyweighttraining #traininglikeananimal @gabreu939
Intelligent designs such as Velcro and Sharkskin has investigated nature to reengineer solutions akin to how nature did it via a process called Biomimicry. Humans really should look at how animals move so we can too move how nature does. A bit of a crazy stretch but these are #apeswings  , an #animal  #movement  pattern that mimics an ape swinging from tree to tree. Why? Well why not, as the more #prehab  movement you have under your belt, the higher likelihood of comfortably surpassing physical situations in day to day life. #biomimicry  #gymnastics  #calisthenics  #yoga  #strengthtraining  #bodyweighttraining  #traininglikeananimal  @gabreu939
The amazing and talented @diana_with_a_j capturing our range of products that help keep patients feeling a million bucks at home as well as in the clinic #osteopathsofIvanhoe #osteopathy #osteo #melbourne #ivanhoe #3079 #massage #muscle #therapy #happy #health #healthy #lifestyle #fit #rehab #prehab #exercise #stretch #foamroller #spikeyball #massageball #theraband
Took some time off from dunking but happy to see that my vert is still progressing. The toughest thing for athletes is to rest when you start to feel pain. Instead of pushing through the pain, rehab it and you'll minimize setbacks and ultimately progress faster. 💪🏽
Took some time off from dunking but happy to see that my vert is still progressing. The toughest thing for athletes is to rest when you start to feel pain. Instead of pushing through the pain, rehab it and you'll minimize setbacks and ultimately progress faster. 💪🏽
DM #369: I hate the cold. Plain and simple.
---
If you've been following me then you know I've been doing some firsthand research on cold exposure over the past few weeks. While there are a number of physiological benefits affording by cold exposure, what honestly got me into it is a desire to figure out why I hate it so much, and see if I can work through it.
---
One of the things that has been on my radar for close to two years now is taking a cold rinse at the end of showering. I did it for about 3 days one summer, hated it, then never did it again. 🙅🏽‍♂️I've recently resumed said practice, but I'm taking a different, and more logical approach...I'm easing into it.
---
The same way you wouldn't recommend that a new crossfitter do Murph on day 1, subjecting yourself to ice baths and freezing cold showers first thing in the morning during your initial foray into cold exposure training probably isn't the wisest if you actually want to stick with it.
---
What I've been doing is simply running my hands and feet under cold-ish water at the end of my showers, and honestly it ain't so bad. Truth be told, I've started to look forward to it as a bit of a pick-me-up. The plan is to progress to colder water, more skin contact, and longer duration...gradually.
---
My point? Don't feel the need to be the iceman from day one. Ain't no shame in easing in. Training is training is training. Be smart and you'll find that it's a whole more more sustainable.
---
Daily Maestroisms dropping every night at 7pm-ish PST. Get yours.

Like it? Repost it. Don't understand it? Hit me up and get #Maestrofied.
——————————————————————
Be sure to follow The Movement Maestro on FB, Instagram, Twitter, and YouTube for all things #movement and #mobility related. Come move with the Maestro.
DM #369 : I hate the cold. Plain and simple. --- If you've been following me then you know I've been doing some firsthand research on cold exposure over the past few weeks. While there are a number of physiological benefits affording by cold exposure, what honestly got me into it is a desire to figure out why I hate it so much, and see if I can work through it. --- One of the things that has been on my radar for close to two years now is taking a cold rinse at the end of showering. I did it for about 3 days one summer, hated it, then never did it again. 🙅🏽‍♂️I've recently resumed said practice, but I'm taking a different, and more logical approach...I'm easing into it. --- The same way you wouldn't recommend that a new crossfitter do Murph on day 1, subjecting yourself to ice baths and freezing cold showers first thing in the morning during your initial foray into cold exposure training probably isn't the wisest if you actually want to stick with it. --- What I've been doing is simply running my hands and feet under cold-ish water at the end of my showers, and honestly it ain't so bad. Truth be told, I've started to look forward to it as a bit of a pick-me-up. The plan is to progress to colder water, more skin contact, and longer duration...gradually. --- My point? Don't feel the need to be the iceman from day one. Ain't no shame in easing in. Training is training is training. Be smart and you'll find that it's a whole more more sustainable. --- Daily Maestroisms dropping every night at 7pm-ish PST. Get yours. Like it? Repost it. Don't understand it? Hit me up and get #Maestrofied . —————————————————————— Be sure to follow The Movement Maestro on FB, Instagram, Twitter, and YouTube for all things #movement  and #mobility  related. Come move with the Maestro.
👍👌😍How good is KT tape👍👌😍
..........
- KT Tape is a Sports Therapists solution for treating and preventing common sports injuries such as ITBS, shin splints, plantar fasciitis, knee pain and more.
- KT Tape is applied on muscles, ligaments, and tendons (soft tissue) to provide a lightweight, strong, external support that helps to prevent injury and work towards a speed recovery.
- For more information don't hesitate to call us on 0433055547 or visit our Brand New Website at www.trueformsportstherapy.com
...........
Happy Saturday 😊
...........
#ktape #kinesiology #taping #strapping #rehab #injury #prehab #maintenance #body #health #fitness #saturday #sportstherapy #trueform #clinical #clinic #gym #muscle #tendonitis #plantarfasciitis  #nutrition #remedial #massage #therapist
👍👌😍How good is KT tape👍👌😍 .......... - KT Tape is a Sports Therapists solution for treating and preventing common sports injuries such as ITBS, shin splints, plantar fasciitis, knee pain and more. - KT Tape is applied on muscles, ligaments, and tendons (soft tissue) to provide a lightweight, strong, external support that helps to prevent injury and work towards a speed recovery. - For more information don't hesitate to call us on 0433055547 or visit our Brand New Website at www.trueformsportstherapy.com ........... Happy Saturday 😊 ........... #ktape  #kinesiology  #taping  #strapping  #rehab  #injury  #prehab  #maintenance  #body  #health  #fitness  #saturday  #sportstherapy  #trueform  #clinical  #clinic  #gym  #muscle  #tendonitis  #plantarfasciitis  #nutrition  #remedial  #massage  #therapist 
Gymnastics PreHab so we don't need ReHab!  #gymnastics #injuryprevention #prehab #pt
NOCEBO= 💩
You know what this is.. Basically it is all the baggage they come in with.. All the destructive talk which does more harm than good. Like being told by your doctor "Rest, the pain will go away"
OR
" Don't move or your arm will fall off"

GOT MORE EXAMPLES??? I would love to hear them👍 Comment below👊

Let's start the NOCEBO=💩 movement!!😂 #mobophysio #gym #manualtherapy #physiotherapy #physicaltherapy #conditioning #exercise #functionalmovement #medicine #fitnessmotivation #powerlifting #crossfit #fitness #massage #mobility #stability #movement #performance #anatomy #anatomytrains #sports #injury #bootygainz #yoga #pilates #rehab #prehab #chiropractic #booty #toronto
NOCEBO= 💩 You know what this is.. Basically it is all the baggage they come in with.. All the destructive talk which does more harm than good. Like being told by your doctor "Rest, the pain will go away" OR " Don't move or your arm will fall off" GOT MORE EXAMPLES??? I would love to hear them👍 Comment below👊 Let's start the NOCEBO=💩 movement!!😂 #mobophysio  #gym  #manualtherapy  #physiotherapy  #physicaltherapy  #conditioning  #exercise  #functionalmovement  #medicine  #fitnessmotivation  #powerlifting  #crossfit  #fitness  #massage  #mobility  #stability  #movement  #performance  #anatomy  #anatomytrains  #sports  #injury  #bootygainz  #yoga  #pilates  #rehab  #prehab  #chiropractic  #booty  #toronto 
Pretty nice day of some humans teaching their bodies to perform at levels nobody else will expect. It starts with a clear nervous system after a chiropractic adjustment, then we move, and we move a lot. Nice work today @ben.gollin @bailey_roberson6 @snackpackthebulldog @_meadpatrick_ #neverstopmoving #wellness #fitness #training #trainforlife #traintosurvive #mentalhealth #health #healing #performance #strength #absorbforce #nostretching #noicing #therapy #physicaltherapy #rehab #prehab #train #sandiego #california #tommyjohn #tommyjohnsolution #meditation
Pretty nice day of some humans teaching their bodies to perform at levels nobody else will expect. It starts with a clear nervous system after a chiropractic adjustment, then we move, and we move a lot. Nice work today @ben.gollin @bailey_roberson6 @snackpackthebulldog @_meadpatrick_ #neverstopmoving  #wellness  #fitness  #training  #trainforlife  #traintosurvive  #mentalhealth  #health  #healing  #performance  #strength  #absorbforce  #nostretching  #noicing  #therapy  #physicaltherapy  #rehab  #prehab  #train  #sandiego  #california  #tommyjohn  #tommyjohnsolution  #meditation 
My life is nothing short of incredible. 3 awesome days in Texas with some big 🍑 classes teaching @rocktape FMT Basic, two dope drop-ins to @crossfotheubner where I met the marvelous @naomiwueste831, one rendezvous with and old patient @mad_713 and then eats today with a good friend @madsyodes, all capped off by being bumped up to first class for my flight back to LA. Life does not suck. So very grateful for it all. Now if only I could find an outlet on this plane 🤔👀🙄.
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And yes, I am in all of those pictures. Annnd yes, I need to work on my "selfie stick" skills 🙈. #Maestrofied
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Be sure to follow The Movement Maestro on FB, Instagram, Twitter, and YouTube for all things #movement and #mobility related. Come move with the Maestro.
My life is nothing short of incredible. 3 awesome days in Texas with some big 🍑 classes teaching @rocktape FMT Basic, two dope drop-ins to @crossfotheubner where I met the marvelous @naomiwueste831, one rendezvous with and old patient @mad_713 and then eats today with a good friend @madsyodes, all capped off by being bumped up to first class for my flight back to LA. Life does not suck. So very grateful for it all. Now if only I could find an outlet on this plane 🤔👀🙄. --- And yes, I am in all of those pictures. Annnd yes, I need to work on my "selfie stick" skills 🙈. #Maestrofied  -------------------------------------------- Be sure to follow The Movement Maestro on FB, Instagram, Twitter, and YouTube for all things #movement  and #mobility  related. Come move with the Maestro.
HOW TO DECREASE SHOULDER PAIN via. LACROSSE BALL
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📍The lateral part of the shoulder known as the Deltoid, can be a site of pain with overuse and repetitive overhead movements.
-
Made of three parts:
•Anterior Deltoid
•Middle Deltoid
•Posterior Deltoid
-
📋Localized pain within the shoulder can be because of trigger points within the muscle belly or DOMS (delayed onset muscle soreness). For both cases this ☝🏽release will help decrease pain and improve recovery time.
-
🔹Locate the trigger point or tender spot
🔹Place lacrosse ball on wall and lean into ball with shoulder. (Adjust pressure as needed)
🔹Move arm into flexion, extension, internal, and external rotation to allow for better tissue depth. 🔹Cover entire muscle group
-
Perform release daily to decrease pain and  improve recovery between training days. 🏋🏽
-
Tag a friend and let's get moving 🤺
_______________________________________________________
Thanks for your support and attention! Make sure to turn on your notifications at the top 👆🏽to make sure you don't miss a post. 
#MyoRenew #MoveRecoverRepeat #AmplifyYourPotential #Miami #ShoulderPain
HOW TO DECREASE SHOULDER PAIN via. LACROSSE BALL - 📍The lateral part of the shoulder known as the Deltoid, can be a site of pain with overuse and repetitive overhead movements. - Made of three parts: •Anterior Deltoid •Middle Deltoid •Posterior Deltoid - 📋Localized pain within the shoulder can be because of trigger points within the muscle belly or DOMS (delayed onset muscle soreness). For both cases this ☝🏽release will help decrease pain and improve recovery time. - 🔹Locate the trigger point or tender spot 🔹Place lacrosse ball on wall and lean into ball with shoulder. (Adjust pressure as needed) 🔹Move arm into flexion, extension, internal, and external rotation to allow for better tissue depth. 🔹Cover entire muscle group - Perform release daily to decrease pain and improve recovery between training days. 🏋🏽 - Tag a friend and let's get moving 🤺 _______________________________________________________ Thanks for your support and attention! Make sure to turn on your notifications at the top 👆🏽to make sure you don't miss a post. #MyoRenew  #MoveRecoverRepeat  #AmplifyYourPotential  #Miami  #ShoulderPain 
During my 2nd year at my clinical site, I met this aspiring cheerleader in the Athletic Training room. She came in complaining of shoulder pain throwing a ball to her younger brother. As you can see in the X-Ray, she was unaware that she suffered from scoliosis. This was not caught by her primary doctor, and she was in severe pain. It pained me to tell her she couldn't participate in cheer this year, but our staff was more than willing to help manage her pain until she could get the proper surgery to correct her spinal alignment. It was a long 9 months of pre-hab, and pain management therapy, but she managed to get through the whole school year shrinking 2 inches before our eyes. 
She is now 2 inches taller and on her way to making a full recovery! I look forward to seeing you flourish and doing what makes you happy.  #humbled #prehab #athletictraining
During my 2nd year at my clinical site, I met this aspiring cheerleader in the Athletic Training room. She came in complaining of shoulder pain throwing a ball to her younger brother. As you can see in the X-Ray, she was unaware that she suffered from scoliosis. This was not caught by her primary doctor, and she was in severe pain. It pained me to tell her she couldn't participate in cheer this year, but our staff was more than willing to help manage her pain until she could get the proper surgery to correct her spinal alignment. It was a long 9 months of pre-hab, and pain management therapy, but she managed to get through the whole school year shrinking 2 inches before our eyes. She is now 2 inches taller and on her way to making a full recovery! I look forward to seeing you flourish and doing what makes you happy. #humbled  #prehab  #athletictraining 
I'm not gonna tell you again, follow 👉🏾@the.bio.mechanic!!! I'm lying... I'll politely invite you many more times to follow him.  Thanks in advance! 😉
I'm not gonna tell you again, follow 👉🏾@the.bio.mechanic!!! I'm lying... I'll politely invite you many more times to follow him. Thanks in advance! 😉
PLANTA FASCIOPATHY TREATMENT-- from @clinicaledge 
Most people often get the de-load part correct but take a look at all the boxes you need to tick before returning to running. 
De-load phase:
Education ✅
Reduce aggravating activities ✅
Improve footwear ✅
Isometric midrange work ✅
=====================
Loading Phase:
Manual therapy & Stretching ✅
Off feet conditioning ✅
Gradual loading ✅
=======================
Loading programme:
Barefoot calf raises ✅
3 sec eccentric & concentric ✅
Increase load with weights ✅
3x 12 rep Max's to 10 then 8 ✅
RE-INTRODUCE RUNNING ✅
Test running tolerance ✅
Give preventive exercises for future ✅

#running #performance #perthfitfam #perthrunning #training #performbetter #clinicaledge #davidpope #consciouscoaching #plantarfasciitis #rehab #prehab
PLANTA FASCIOPATHY TREATMENT-- from @clinicaledge Most people often get the de-load part correct but take a look at all the boxes you need to tick before returning to running. De-load phase: Education ✅ Reduce aggravating activities ✅ Improve footwear ✅ Isometric midrange work ✅ ===================== Loading Phase: Manual therapy & Stretching ✅ Off feet conditioning ✅ Gradual loading ✅ ======================= Loading programme: Barefoot calf raises ✅ 3 sec eccentric & concentric ✅ Increase load with weights ✅ 3x 12 rep Max's to 10 then 8 ✅ RE-INTRODUCE RUNNING ✅ Test running tolerance ✅ Give preventive exercises for future ✅ #running  #performance  #perthfitfam  #perthrunning  #training  #performbetter  #clinicaledge  #davidpope  #consciouscoaching  #plantarfasciitis  #rehab  #prehab 
Follow our friend 👉🏾 @fittreee right now!!! 🙏🏾 🙏🏻 🙏
Follow our friend 👉🏾 @fittreee right now!!! 🙏🏾 🙏🏻 🙏
Progress. The more I practice, the more I realize it's not about being perfect. "Golf is about how well you accept, respond to, and score with your misses much more so than it is a game of perfect shots." And that attitude goes far beyond the game of golf. No matter where you're starting or what cards you were dealt, keep your head level and control the next shot.  ___________________________________________________________  #fullswingpt #physicaltherapy #pt #prehab #rehab #golfrehab #golf #golf⛳️ #mytpi #tpi #healthandfitness #healthandwellness #Physiotherapy #physiotherapist #cscs #sports #movement #fitness #exercise #mobility #posture #strengthtraining #strength
Progress. The more I practice, the more I realize it's not about being perfect. "Golf is about how well you accept, respond to, and score with your misses much more so than it is a game of perfect shots." And that attitude goes far beyond the game of golf. No matter where you're starting or what cards you were dealt, keep your head level and control the next shot. ___________________________________________________________ #fullswingpt  #physicaltherapy  #pt  #prehab  #rehab  #golfrehab  #golf  #golf ⛳️ #mytpi  #tpi  #healthandfitness  #healthandwellness  #Physiotherapy  #physiotherapist  #cscs  #sports  #movement  #fitness  #exercise  #mobility  #posture  #strengthtraining  #strength 
Hey Doc, have you gotten your 365 FREE custom Chiropractic Graphics yet? Tap the link in our bio and download yours while you can!
Hey Doc, have you gotten your 365 FREE custom Chiropractic Graphics yet? Tap the link in our bio and download yours while you can!
SPECIAL OFFER: Book online this week and use the code word 'HILLS' in the 'notes' section and receive $10 off any massage  one hour or longer booked between Saturday 27th and midnight on Friday June 2nd.
SPECIAL OFFER: Book online this week and use the code word 'HILLS' in the 'notes' section and receive $10 off any massage one hour or longer booked between Saturday 27th and midnight on Friday June 2nd.
Not suffocating the spine with every eccentric movement 🤔🤔
Not suffocating the spine with every eccentric movement 🤔🤔
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
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
⠀⠀⠀⠀⠀⠀⠀⠀⠀
My great mate @rebeccan4691 demonstrating some very nice shoulder blade control here.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
As you can see, Bec is depressing (lowering) her shoulder blades prior to pulling the bar down.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Reasons for doing this include:
⠀⠀⠀⠀⠀⠀⠀⠀⠀
〰 It engages and strengthens the lower traps - taking some load off the overactive/sore upper traps ⠀⠀⠀⠀⠀⠀⠀⠀⠀
〰 It ensures the lat pulldown is a lat dominant movement rather than arms
⠀⠀⠀⠀⠀⠀⠀⠀⠀
〰 It teaches a good habit. How many of you allow your traps to become tense throughout the day due to stress? This can create soreness, headaches etc. Develop awareness of your lower traps and allow your shoulder blades to sit more comfortably.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀ My great mate @rebeccan4691 demonstrating some very nice shoulder blade control here. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ As you can see, Bec is depressing (lowering) her shoulder blades prior to pulling the bar down. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Reasons for doing this include: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 〰 It engages and strengthens the lower traps - taking some load off the overactive/sore upper traps ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 〰 It ensures the lat pulldown is a lat dominant movement rather than arms ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 〰 It teaches a good habit. How many of you allow your traps to become tense throughout the day due to stress? This can create soreness, headaches etc. Develop awareness of your lower traps and allow your shoulder blades to sit more comfortably. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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
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
Repost from @jconholla2.0 - As a health care practitioner I'm very accustomed to educating the masses about their bodies, but I LOVE working with a team @humantwopointzero that both challenge & educate me in various ways about my body. S/O to Coach Rick @rick_rixfit for helping me clean up my headstand. I still have a lot of work to do but under his tutelage today I felt a great amount of progress ! S/O to coach @cavemanstrong & @ebissonnette for their continued patience with my daily complaining as well 😂😂😂 #rehab #hooman #H20 #cavemanstrong #prehab #physiotherapy #king #biguybs
Repost from @jconholla2.0 - As a health care practitioner I'm very accustomed to educating the masses about their bodies, but I LOVE working with a team @humantwopointzero that both challenge & educate me in various ways about my body. S/O to Coach Rick @rick_rixfit for helping me clean up my headstand. I still have a lot of work to do but under his tutelage today I felt a great amount of progress ! S/O to coach @cavemanstrong & @ebissonnette for their continued patience with my daily complaining as well 😂😂😂 #rehab  #hooman  #H20  #cavemanstrong  #prehab  #physiotherapy  #king  #biguybs 
When I get to bring my friends to my local shabu place. We all rolled out from there....stuffed to the rim. // När jag får visa mina vänner mitt lokala shabu hak.  Vi rullade alla ut därifrån fullproppade. 
#shabuholic #local #hotpot #goodfriends #foodie #foodporn #beef #veggies #healthyfood #godmat #vänner  #koreanfood #샤브샤브 #저녁 #서울맛집 #샤브홀릭 
#친구 #hälsosammat  #grönt #protein #holistichealth #holistiskhälsa #createwellness #rehabilitaiontrainer #rehab #prehab #physiotherapy #createwellness
When I get to bring my friends to my local shabu place. We all rolled out from there....stuffed to the rim. // När jag får visa mina vänner mitt lokala shabu hak. Vi rullade alla ut därifrån fullproppade. #shabuholic  #local  #hotpot  #goodfriends  #foodie  #foodporn  #beef  #veggies  #healthyfood  #godmat  #vänner  #koreanfood  #샤브샤브  #저녁  #서울맛집  #샤브홀릭  #친구  #hälsosammat  #grönt  #protein  #holistichealth  #holistiskhälsa  #createwellness  #rehabilitaiontrainer  #rehab  #prehab  #physiotherapy  #createwellness 
🤔 Don't you just hate elbow pain🤔

Especially lateral elbow pain? 🤔

As therapists we do a technique with a belt that laterally glides the elbow to reduce elbow pain.

I find it doesn't matter which direction you do the glide you are just giving it a neurological input that helps with the elbow pain.

With these exercises you are also increasing neural drive which also helps with.

1️⃣wrist mobility/pain
2️⃣ elbow mobility/pain
3️⃣ shoulder mobility/ pain - not so much
4️⃣Might help an adducted ulna - who knows?

What do you need for this exercise?
1️⃣ a pair of hips
2️⃣ a luggage belt

Exercise 1️⃣
✅ wrap belt around hips and arm around the area just below the elbow joint.
✅ abduct the arm 5 degrees against the belt while swaying hips side to side
🤔This will provide a medial glide to the elbow
🤕No pain should be experienced

Exercise 2️⃣
✅Same as above but have your arm at 90 degrees and hand supported on wall! 😫This is not medical advice. So get diagnosed first by a trained professional if you are in pain! I don't want your elbow to explode💥💥💥💥 👊Tag a friend who may need this exercise or who just wants to sway their hips🔥🔥🔥 MOBO la vista baby! 😉#mobophysio #gym #manualtherapy #physiotherapy #physicaltherapy #conditioning #exercise #functionalmovement #medicine #fitnessmotivation #powerlifting #crossfit #fitness #massage #mobility #stability #movement #performance #anatomy #anatomytrains #sports #injury #bootygainz #yoga #pilates #rehab #prehab #chiropractic #booty #toronto
🤔 Don't you just hate elbow pain🤔 Especially lateral elbow pain? 🤔 As therapists we do a technique with a belt that laterally glides the elbow to reduce elbow pain. I find it doesn't matter which direction you do the glide you are just giving it a neurological input that helps with the elbow pain. With these exercises you are also increasing neural drive which also helps with. 1️⃣wrist mobility/pain 2️⃣ elbow mobility/pain 3️⃣ shoulder mobility/ pain - not so much 4️⃣Might help an adducted ulna - who knows? What do you need for this exercise? 1️⃣ a pair of hips 2️⃣ a luggage belt Exercise 1️⃣ ✅ wrap belt around hips and arm around the area just below the elbow joint. ✅ abduct the arm 5 degrees against the belt while swaying hips side to side 🤔This will provide a medial glide to the elbow 🤕No pain should be experienced Exercise 2️⃣ ✅Same as above but have your arm at 90 degrees and hand supported on wall! 😫This is not medical advice. So get diagnosed first by a trained professional if you are in pain! I don't want your elbow to explode💥💥💥💥 👊Tag a friend who may need this exercise or who just wants to sway their hips🔥🔥🔥 MOBO la vista baby! 😉#mobophysio  #gym  #manualtherapy  #physiotherapy  #physicaltherapy  #conditioning  #exercise  #functionalmovement  #medicine  #fitnessmotivation  #powerlifting  #crossfit  #fitness  #massage  #mobility  #stability  #movement  #performance  #anatomy  #anatomytrains  #sports  #injury  #bootygainz  #yoga  #pilates  #rehab  #prehab  #chiropractic  #booty  #toronto 
Time to get it @mrshiota #Repost @ako_harper (@get_repost)
・・・
Friday training DONE ✅ 👊🏽🙏🏾 @mrshiota @ako_harper @earthtojorge @jenirose1 @rich_recio #warriorsgarage #trainhardandalwaysstayhumble #stayhumble
Such a simple way to alter a exercise to change the stimulus!

Everyone knows that you can do a bench press flat, incline, or decline, but why not the DB Row?
Such a simple way to alter a exercise to change the stimulus! Everyone knows that you can do a bench press flat, incline, or decline, but why not the DB Row?
Celebrate the weekend with some stability exercise! I know you need it!!! Try minimize hip movement as much as you can! I'd suggest trying this first without the big exercise band and if you don't have sliders for your feet, try it on a hard floor in socks!!!! 😉 #TGIF #gainz
Celebrate the weekend with some stability exercise! I know you need it!!! Try minimize hip movement as much as you can! I'd suggest trying this first without the big exercise band and if you don't have sliders for your feet, try it on a hard floor in socks!!!! 😉 #TGIF  #gainz 
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.
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.
Had some extra time on my day off a few weeks ago to see a few patients in need of some therapy including my friend @cc_00! (Explains the lack of the lack of the normal scrubs wear) #plantarfasciitis #massage #therapy #sportsmedicine #racquetball #rehab #prehab #performance #dowhatyougottado
Week 28 Application
———————————————————
🎤 TURN YOUR SOUND ON 🎤
.
s/o to @merrittdwalker for helping us this week!
.
As we saw ⬅️on Wednesday, while unstable surface training (UST) is appropriate for rehab purposes (especially in the case of retraining proprioception in those with ankle instability), it does ❌NOT appear to improve performance for a majority of healthy individuals! The exception to the rule is for those who compete on unstable surfaces such as beach 🤾‍♀️, 🏂, ⛷, and/or 🏄. For these types of athletes UST may have its benefits.
.
In the following video, as a means to provide instability, instead of changing the surface we chose to provide a dynamic environment! By applying a valgus force at the knee, the hip external rotators are further isolated in order to provide stability and properly perform the lunge. Another variation that can be added to the lunge, in the context of a dynamic environment, is that of the pallof press (if interested make sure to check out our week 11 video) 👍
.
While this is just 1️⃣example of how to provide instability without changing surface type, other examples that Cressey et al (2007) give include uneven loading / nonsymmetrical lifting, strongman training, as well as change of direction drills. To help get the conversation going, our question to you is do you have any favorite exercise to provide instability without changing surface type? If so, we'd love to hear from you in the comments ⬇️⬇️
————————————————————
‼️REMEMBER‼️
The following info is ❌NOT medical advice.————————————————————
‼️TAG & COMMENT BELOW‼️
Week 28 Application ——————————————————— 🎤 TURN YOUR SOUND ON 🎤 . s/o to @merrittdwalker for helping us this week! . As we saw ⬅️on Wednesday, while unstable surface training (UST) is appropriate for rehab purposes (especially in the case of retraining proprioception in those with ankle instability), it does ❌NOT appear to improve performance for a majority of healthy individuals! The exception to the rule is for those who compete on unstable surfaces such as beach 🤾‍♀️, 🏂, ⛷, and/or 🏄. For these types of athletes UST may have its benefits. . In the following video, as a means to provide instability, instead of changing the surface we chose to provide a dynamic environment! By applying a valgus force at the knee, the hip external rotators are further isolated in order to provide stability and properly perform the lunge. Another variation that can be added to the lunge, in the context of a dynamic environment, is that of the pallof press (if interested make sure to check out our week 11 video) 👍 . While this is just 1️⃣example of how to provide instability without changing surface type, other examples that Cressey et al (2007) give include uneven loading / nonsymmetrical lifting, strongman training, as well as change of direction drills. To help get the conversation going, our question to you is do you have any favorite exercise to provide instability without changing surface type? If so, we'd love to hear from you in the comments ⬇️⬇️ ———————————————————— ‼️REMEMBER‼️ The following info is ❌NOT medical advice.———————————————————— ‼️TAG & COMMENT BELOW‼️
The double threat! @runnersworldmag confirms that CrossFit and running go hand in hand! Use one to improve the other. #ironpt #getbetterbebetter
The double threat! @runnersworldmag confirms that CrossFit and running go hand in hand! Use one to improve the other. #ironpt  #getbetterbebetter 
•Single-Leg Excursion on an unstable surface💥
Runners spend most of their time on one leg, so let's do some injury prevention doing the same. Single-Leg excursion will challenge you in many ways, and a trail runner who is consistently on an unstable surface will reap some rewards. Go barefoot, engage that Big Toe. Dial in your breathing, no holding your breath here. What do we get in return?
-Increased proprioceptive feedback in the foot and ankle✔️
-Increase intrinsic foot-muscle activation✔️
-Lumbo-Pelvic activation✔️
-Core/Kinetic Chain activation✔️
-Motor Control✔️
-Improve reaction time and focus✔️
-Balance✔️
If that's too easy, try this with your eyes closed and add another level of difficulty. 
3x 10 reps on each foot, 5 reps with each hand touching. See you in the mountains running steep!•
#sportsmedicine #sportsandspine #movementmedicine #movement #mobility #strong #spine #strength #stability #california #injury #injuryprevention #prehabilitation #prehab #rehabilitation #rehab #veteran #legsfordays #tattoo #run #runner #trains #mountains #instadaily #instagood #🇺🇸 #suunto #ambit3 #fitandvicious #physio
•Single-Leg Excursion on an unstable surface💥 Runners spend most of their time on one leg, so let's do some injury prevention doing the same. Single-Leg excursion will challenge you in many ways, and a trail runner who is consistently on an unstable surface will reap some rewards. Go barefoot, engage that Big Toe. Dial in your breathing, no holding your breath here. What do we get in return? -Increased proprioceptive feedback in the foot and ankle✔️ -Increase intrinsic foot-muscle activation✔️ -Lumbo-Pelvic activation✔️ -Core/Kinetic Chain activation✔️ -Motor Control✔️ -Improve reaction time and focus✔️ -Balance✔️ If that's too easy, try this with your eyes closed and add another level of difficulty. 3x 10 reps on each foot, 5 reps with each hand touching. See you in the mountains running steep!• #sportsmedicine  #sportsandspine  #movementmedicine  #movement  #mobility  #strong  #spine  #strength  #stability  #california  #injury  #injuryprevention  #prehabilitation  #prehab  #rehabilitation  #rehab  #veteran  #legsfordays  #tattoo  #run  #runner  #trains  #mountains  #instadaily  #instagood  #🇺🇸 #suunto  #ambit3  #fitandvicious  #physio