⚠️⚠️ Tight Hip Flexors ⚠️⚠️
What’s a hip flexor?! Well if you are moving your knee to your chest, you are performing what is called hip flexion, and there are 2️⃣ muscles that help us do that:
1️⃣ The iliopsoas or our primary hip flexor
2️⃣ The Rectus Femoris or also known as 1 of our 4 quad muscles
We tend to get tight throughout our days of constantly relaxing in certain positions over an extended period of time. For example, sitting at a desk everyday. How can you tell your tight? Well here is simple test, also known as, the Thomas test, to check out if you have tight hip flexor muscles.
Here’s how you test yourself, first sit at the edge of a table/bed, grab one knee and bring it to your chest and allow yourself to slowly lay down and allow the opposing leg, the one we are testing, to relax and dangle off the side of the table. Here you want your relaxed thigh to be parallel to the ground and the lower portion of that same leg to be perpendicular to the ground. If you’re tight, you will see how the angles are altered based off of which muscle is the tight muscle!! Depending on which of the two muscles are tight, the pictures ⬆️ depict what you would see if either the iliopsoas was tight or the rectus femoris. And it is even possible for both of them to be tight. Being tight is not always a bad thing if it is not affecting you, but chronic tightness can possibly lead to pain in the future!! Stay tuned for future videos to see some examples on how to stretch those hip flexors out🤸🏽♀️
And remember, a greater Range of Motion (ROM) leads to greater functional mobility not only now but later on in life as well 💪🏻🙌🏻 #health#fitness#fit#fitnessaddict#fitspo#workout#gym#train#training#motivation#determination#lifestyle#exercise#getfit#focus#dedication#flexible#yogapose#instayoga#yogastretch#flexibility#mobility#functionalmobility#stretch#stretching#hipflexorstretch#templeuniversity
4 3519 hours ago
So you have 12 bones in the upper/mid part of your spine, each one connecting to a rib on either side. Then you have another five below that make up your lower back.
All of these bones can sidebend/rotate and round or arch but because of the shape of the bones, some areas are naturally better at moving in one direction than another part.
Trying to get your back to move in all directions helps them talk to each other as the surfaces of one bone move relative to another. This is a type of proprioceptive feedback, which just means your body’s understanding of where one bone is relative to another. The more time you move it around consciously, the better it gets at calibrating itself unconsciously and the more freedom your brain will allow it to move before it interrupts you- as an example, this is what happens when you feel a muscle resisting your trying to stretch it.
These movements could be slowed down significantly but sometimes checking in with coordination during faster motion is fun too? 😬
I can’t say that *this* is the resolution to your back pain but there seems to be a correlation to bodies that moves well and a lack of symptoms of disease 🧐💁♂️ Who feels like their spine needs to be wrung out like a cloth?
🙋Overhead Mobility Options❕ 📍 Probably the most frequent complaint for shoulder pain is the ability to reach overhead. 📍 Although stretching the arms, and hanging from a bar can achieve this, it often doesn't lead to permanent gains in motion. 📃 The following exercises address rehab from the acute phase to advanced progressions
1️⃣Swiss ball rollouts demo'd by bae (@tnggg) is an easy exercise that yields overhead mobility gains, thoracic extension, and light scapular activation into upward rotation.
2️⃣Progress to Band Resisted Overhead Raise. Increased demand is required from the entire shoulder girdle when pushing out against the band. Lean forward and hinge from the hips just adds a bit more stress.
3️⃣Pikes on the Swiss ball ups the intensity by placing the shoulders on an unstable surface. Notice the ridiculous amount of shake, which tells me I need work!
4️⃣The progression to overhead Y with battle ropes is more advanced. The intensity is increased through positional changes (planking vs standing), speed of the exercise, as well as duration. 🎯 Patients of mine usually start with a non threatening low intensity exercise when pain is acute, progressing through bands and working on muscular endurance, and lastly to power and strength training to meet demands of sport or strictly to maintain optimal shoulder health. 🙋 Comment below with any questions! 🌟 If you need an individualized 4 to 6 week plan, feel free to book a consult with me through my linktr.ee in the bio.
Had another great week of pool therapy and physical therapy progressing in every aspect of my recovery and especially my mobility. In pool therapy walked around the length of the pool multiple times including stepping off and on an elevated platform plus sideways on the platform also walking up and down stairs to enter and exited the pool walking up steps to walk the length of the pool to exit the wheelchair ramp. In physical therapy completed my most progressive physical mobility on land which including walking up and down multiple stairs varying clearing steps with every repetition also transferred to an adjacent railing walking completely unassisted without any assistive devices to reach the opposite railing from the top and bottom of the stairs. Once finished walked in the zero gravity machine which included walking forward and back two hundred feet of length, completed a sit to stand to commence walking then stood on an unstable Bosu ball (pictured) for thirty seconds standing up unassisted to walk off the ball to continue walking on the agility ladder forwards and back, walked on the agility ladder front and back stepping forwards skipping each rung, completed a hundred and eighty degree turn to walk back on the agility ladder to start the repetition walking forward to the ladder turning to the side and walking sideways to each ladder rung forward and back, and to end the sessions work on the agility ladder walked to the ladder stepping in each rung stepping forward on each opposite exterior with both legs and feet followed by returning to each rung to complete walking the same repetition to each fifteen ladder rungs. Stairs, agility ladder, Bosu ball, and zero gravity machine length forwards and back pictured. Functionally mobile and walking independently of assistance. All exercises performed @neurologicalrecoverycenter and @nrasclinic . #nrasclinic#neurologicalrecoverycenter#neurologicalrecovery#neurologicalrecoverycenterforthearmedservices#functionalmovement#functionalmobility#iamwalking#mobilityawareness#severetraumaticbraininjury#severetraumaticbraininjurysurvivor#fullycognizant#ifyoudidntknownowyouknow#iamwalking#believethat
#throwbackthursday to our honeymoon in Japan 🇯🇵! We are at Tokyo Disney Sea, quite possibly my favorite day of the trip.
That day, it was extra humid☀ ... And on top of that we were surrounded by soooo many people, it felt like sardines in a tin box
I remember everywhere you went there was the smell of different types of popcorn that Tokyo I disney was known for.... Curry, shrimp 🦐 , barbecue, chocolate, caramel, it was death to my healthy diet that day!
Lately, I've been reminiscing of these days when all you really cared about at that moment was being with your significant other. 👫
Now @tnggg and I have been contemplating having children, and while there's more joy of anything to have a baby, it will mean more responsibility and less likely to be back in Tokyo in the near future... Let's be real.
While we consider expanding the Won clan with some little WONtons 🍼 running around, I want to let yall know that I'm doing my best to grow and support this future family.
Im doing things that I never even thought of doing...
✔️ Start a PT social media page
✔️ Go Live on camera when I hate public speaking (*shivers)
✔️ Read self help books (whoaaaa)
✔️ WRITE a free ebook for desk workers. (I'm an author now right?)
✔️ Start an online business to help a wider array of people from around the world with their pain points using my passion as a physical therapist and a movement expert. With that being said, I'm embracing the struggles and humbled by the experience thus far.
I know the uphill climb🧗♂️ will be worth it, and I appreciate every one of yall, whether you're following me or just scrolling through your feed and happened to come across this and read this long caption!
🎯 If you can take the time, 📝 share one of your long term goals that is not yet achieved.
Nothing like some sun-soaked CARs to warm up. (And show you where all your joints are making compensatory movements 😅)
Since my recent @functionalrangeconditioning ( #FRC ) training, I’ve switched up my regular warm up for a full body CARs set.
CARs, aka Controlled Articular Rotations, are a foundation of FRC, and a great way to check in with your joints’ current status. I’ve found doing them first helps me decide the rest of my warm up, and tweak my training sessions to accommodate whatever information my CARs have given me that day.
Next time you warm up, trying checking in with each of your joints individually first, then go from there. And if you wanna know how to do CARs, contact your local FRC Mobility Specialist. (Me. That’s me. 😂)
. #controlyourself #funtionalrangesystems#functionalrangeconditioning #functionalmobility#mobility #frc#frcms #warmup#cars
Why are people obsessed with doing handstands lately?
For play, for strength, and/or for social media?! I don’t know but I can share with you MY handstand journey and what I have found to be the most compelling reasons I’ve been working so hard on them. 🤸🏼♂️Keeps my body balanced because it uses the other muscle groups that do the opposite work from my aerial training muscles. (Keeps my shoulders, elbows and wrists strong and healthy. Pushing versus pulling in aerial.)
🧐Helps me identify my mobility and strength weaknesses. If you don’t have the proper mobility and strength to maintain the necessary alignment, you will not be able to stay up and control your body in a handstand. You cannot fake a handstand (without use of a wall). You either can hold it for a certain period of time correctly or you can’t. As a bonus, I have noticed that my improved mobility and body control has really helped my aerial skills, likely preventing injury. The other key point I realized is that I have been able to “fake it” and work around my mobility and strength weaknesses to a certain extent in my aerial training. This is not good and probably why I have had some of the acute and chronic injuries over the years. I realized that my wrists needed A LOT of mobility work which I addressed via the FRC technique. So maybe someday the flamingo grip in aerial will be a thing I can do!
😛Learned to breath. I confess that I do tend to hold my breath during hard exercises and life stress. Yoga has helped tremendously with this in general. But once my handstand mobility, strength and alignment improved, it was clear that the breath part was limiting me from staying up in my handstand. This is a very conscious effort for me. I have been training the breath part in my own FRC/Kinstretch practice which has helped. But also it is part of my focus during my handstand training which will likely translate over to aerial (but I’m not as bad about holding my breath with aerial, thank god for safety reasons). (See comment below for the rest.)
Mobility training is exactly that- TRAINING. It is challenging. It will make you sweat. It won’t always feel good. But it will change your body like nothing else.
I’ve never been able to do a pistol squat until yesterday. I have my consistent Kinstretch/ mobility practice to thank for that. I’ve tried for years to do a pistol squat just because they look cool. Now I actually can! Seriously, this stuff is legit.
I used to think passive stretching and yoga would make me more flexible ❌ NOPE. It feels a lot better than Kinstretch but it really didn’t do anything for mobility or flexibility. Yoga is great for what it was originally intended for. However, our society has turned it into a workout or the answer for “tight muscles.” I’m not saying don’t do yoga. I’m just saying don’t expect crazy mobility gains from yoga. If you want better joints practice #kinstretch
Got hips? 🤸🏼♀️ Train your joints to be a better human. Intentionally is everything. Nothing is going to fix itself on its own. Work on what you want to improve. Do it every darn day and be P A T I E N T.
It’s Friday! Which means I’m highlighting someone you should follow as there’s so many people out there smarter than I! 🔹🔹🔹
It is sooo important to work in closed-chain but when it comes to rotation specifically, it often is ignored or forgotten. Check out this great way to train pelvifemoral dissociation specifically moving the pelvis on the femur. Give it a try and go follow @kingopain for more great to help bridge the gap from rehab to performance! #followfriday 🔹🔹🔹
Posted @withrepost • @kingopain How to work at pelvis on femur dissociation, with internal and external rotation of the hip fundamentally at zero. Ball gives feedback to the client on movement quality at the pelvis, want more knowledge? Become a member of our FB group Reconditioning HQ Revolution and stay in touch
7 2852 November, 2018
✔️Sciatica Relief 😌
📍 Sciatica is normally pain originating from the lumbar spine that emanates as pain down the back of the leg.
📍 Decreasing the sensitivity of the pain can be done in many ways, however one go-to exercise that comes to mins for many patients is the bird Dog exercise.
📍 Bird Dog involves reciprocating upper/Lower body movement while the lower back stays still. When it comes to chronic low back pain, studies have shown altered muscular coordination between the lumbar muscles with the extremity muscles.
📍 We can use the bird dog exercises and it's many variations to change the perception of low back and/or leg tension.
📍 By no means should patients be sent off or discharged with bird dog exercises . Incorporating more functional movements such as deadlifts or weighted squats are much more appropriate to gain confidence with previously sensitive movements.
🌟 I personally like the little human variation (@tnggg) . Which one are you going to use??? 🙈 . ✉ Join my email list on my website to get the latest scoop on moving your best!!!
78 1,14113 April, 2019
Back again....video speed 1x
Happy moving city!! 🙏