@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 .
📍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 firstname.lastname@example.org to SIGN UP..
🎵: 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.
💢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! ----------------------------------------------
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
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.
😬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 🔝
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🙌🏽 -
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
🔥🔥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.
Some Functional Strength
30 sec x3 each after:🔥
Team Of 2
50 Clean&Jerk 70/50 kg
40 Snatch 60/42,5
30 SquatClean 50/35
■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!
@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
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 😘☝🏼)
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.
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
📍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:
📋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.
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
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.
Reduce aggravating activities ✅
Improve footwear ✅
Isometric midrange work ✅
Manual therapy & Stretching ✅
Off feet conditioning ✅
Gradual loading ✅
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 ✅
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.
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.
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
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.
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 ⬇️⬇️
The following info is ❌NOT medical advice.————————————————————
‼️TAG & COMMENT BELOW‼️