Trying to grow some wings and stabilise my hip flexors 🌶🔥
1 94 minutes ago
The 💥glute bridge💥 is a common exercise performed, especially by the ladies, for lower body & core strength💪
Anterior knee pain can make the regular bridge uncomfortable so 👆 are a few versions to try in order to take pressure off the front knee & reduce pain🤗
🔻These exercises aren’t necessarily easy but offer options for you to try to see what you can tolerate if your knees are bothering you🔻
1️⃣Stability ball bridges add a good amount of core challenge & are an easy way to offload the knees if you place the ball under them. Focus on squeezing your glutes to lift up rather than bending your knees & digging your calves into the ball to raise up. Once this gets easier, move the ball to the calves & then to the heels to increase challenge.
2️⃣Toes up helps you push through your heels & activate the hamstrings rather than quads to raise your bottom off the ground.
3️⃣Placing resistance above the knees(& pushing out into it) helps to add extra glute assistance from your glute medius & minimus (rather than just the maximus) & take extra workload off the rest of your legs.
👉Try these options out & see if one works well for you!👈
🔥🔥HOMBRO Y LESION DE SLAP🔥🔥
. ✔️La lesión de SLAP describe un daño en el labrum superior en su región anterior o posterior y que puede comprometer la porción larga del bíceps braquial.
. ✔️El LABRUM es un tejido cartilaginoso que se ubica en la fosa glenoidea escapular, y ayuda a aumentar la superficie de apoyo para la cabeza humeral y la congruencia articular del humero con esta fosa.
. ✔️Su lesión es frecuente, existen distintas clasificaciones y formas de abordar el tratamiento.
. ✔️Acá expongo la clasificación de SNYDER de 1990, l que aún se utiliza.
. ✔️El tratamiento de ser QUIRÚRGICO es necesario que sea indicado sólo por un TRAUMATÓLOGO ESPECIALISTA, quien orienta el manejo medico de dicha lesión.
. ✔️De NO EXISTIR CRITERIO QUIRÚRGICO o de indicarse POST CIRGUGIA el TRATAMIENTO Ortopédico, el KINESIÓLOGO es el ESPECIALISTA para realizarlo, busca uno que tenga experiencia en este tipo de lesiones.
. ✔️En salud y CON EL NIVEL DE DETALLE e INVESTIGACIÓN actual no existe el profesional MEDICO, KIINESIÓLOGO ESPECIALISTA EN TODO.
0 2811 minutes ago
Aquest matí hem anat a fer una xerrada sobre higiene postural i hàbits saludables a nens de 5è de primària de la meva antiga escola, El Pilar. Ens ho hem passat pipa!
Hem descobert tot el que poden fer els fisioterapeutes, hem entès perquè avui dia hi ha tanta gent amb mal d'esquena, hem vist que la posició en la què utilitzem el mòbil pot sobrecarregar les cervicals, ens hem adonat de la importància de realitzar activitat física i dormir correctament i hem après els paràmetres que ens permeten seure bé i després ho hem posat en pràctica. Fins i tot hem tingut temps de practicar una mica de massatge d'avantbraç i mà.
Però per sobre de tot hem après dues lliçons:
1. El moviment és vida! Hem d'evitar el sedentarisme i ser persones actives i dinàmiques.
2. Hem d'estimar-nos tal com som i hem de respectar el cos dels altres, sense jutjar-nos ni jutjar els altres per les característiques físiques ja que tots som macos tal com som.
1 1913 minutes ago
Today’s WOD is 5x5 Squats!
Everyone is made differently and that’s why we pride ourselves on exceptional coach led classes were you get personal training and attention in a small group setting!
@vinthillfit#Repost@shruggedcollective with @make_repost
Squat stance: a highly controversial topic in most gyms, but does it need to be?
How Squat Stance Width Effects Lumbar Spine Flexion (low back rounding) in the Bottom of the Squat⠀
One topic I talk about a lot of squat stance for hip and lower back health. Everyone has a different ball and socket joint for the hip and because of this, not everyone's stance will be exactly the same. ⠀
As someone descends into the bottom of the squat, once they run out of ankle and hip range of motion the lower back will begin to round (butt wink). Now, having some butt wink is not necessarily a bad thing (and a different topic of discussion) but this study just goes to show you that modifying squat stance will have an effect on the lower back. A more neutral spine while squatting is generally what we're shooting for, both for health and performance. ⠀
In this study, a wider stance equated to less lumbar spine flexion in the bottom of the squat. All squats were taken below parallel, but beyond that depth was not controlled. ⠀
The take-away here: If you're concerned about limiting lumbar flexion (rounding) in the bottom of the squat, an easy way to do this is to play around with stance. Maybe start your athlete at shoulder width for the squat, but try a slightly more narrow or slightly more wide stance. you can also play around with the degree of toe out. I know personally I flex (lower back rounds) a lot in the bottom of the squat with a toes ahead stance, but can maintain neutral much more easily with some toe out.⠀
What are your thoughts? Do you mess around with stance to get the best spinal position?⠀
We’ve had a lot of success with our hamstring tendon rehab here at GSM and a big part of that is incorporating a research-based protocol.
Demonstrated here is an exercise meant to eccentrically load the hamstring during the mid-stage healing process of a proximal hamstring tendinopathy. Incorporating eccentric-focused exercises during a particular stage of the rehab process is key to overcoming these nagging injuries, but should be done in a controlled and tolerable manner!
Don’t waste your time on getting better with alternate methods. GSM creates personalized treatment plans to get you out of pain and back to doing what you love to do.
Director of Physical Therapy @drsvac
what drives you? before seeing darren , this task was a nightmare for me. though still tiring, alm these suit caee carries and stability has allowed my body to brace again. for 3 year i had to worry if the twisting and jerking would throw my back out.
but what drives me? i like hard work. ive always out worked everyone. while people went home after practice i stayed or went and played another sport. since i finished school at 17 ive worked in the trades. when i got into the gym i would do this 8-10hrs a day then train for 2hrs 6 days a week. some ppl said "oh i know hed get hurt" . fair enough but i also dont sit behind a desk, i also lifted more weight then you can dream of daily. you dont get better staying in your comfort zone. im nothing special but i love doing what people say i cant. maybr i have to restrict my hours now, be smart. but ill still work my ass off if its 2hrs or 10. thats how i know ill eventually get better. midset goes along way and im too stupid to quit 😂. dont compare yourself to others. just be you. the worlds full of offended pretenders. be strong, be original ! 😎
🏃♂️IT Band Rehab🏃♂️
❓Have you had pain in this area? What did you find helpful for it? What was challenging about it? Share in the comments!
👉IT band pain is associated with pain either near the lateral hip or lateral knee. People will point to the IT band as the reason for the pain but pointing to an individual anatomical structure “causing” pain is not supported in evidence. However, it is entirely possible that the structures in those areas are sensitized from overload - which may be from physical overload (increased running volume as example), emotional overload (you just lost your job as example), or other factors.
💪What to do when it’s a problem though? Number one should be to look at stressors - physical, psychological, emotional, etc. and address them as needed. This may mean curtailing running volume, reconceptualize why your pain flares up when you have money issues, etc. Second thing is to start building greater tissue capacity and individual tolerance, That’s where this video comes in. .
🏋️♀️ Most of the literature supports improving strength, rate of force development, power, etc for hip abduction, hip external rotation, and hip extension. The movements in this video can help work on those factors!
It’s #TuesdayTalks and today we’re talking about the quadriceps the quadriceps are made up of 4 distinct muscles: .
Rectus femoris being the one at the front highlighted above. Vastus medialis, vastus lateralis, and vastus intermedius. .
The rectus femoris is the muscle in the quads most commonly injured, it has two jobs as it crosses to joints. It forces the hip (bends it forward) and extends (straightens the knee). .
The quads are most commonly injured when asked to suddenly decelerate I.e. something gets in the way of the knee extension. .
Suddenly changing direction, or a maximum contraction from an elongated position i.e. jumping/sprinting from a non favourable position. .
Because the quads are vital in controlling both the knee and the hip it is essential that they are specifically targeted in any strength and conditioning program. They should be trained to be powerful, resilient (good endurance) and flexible. .
Test the above with a single leg jump (upwards) with hand on wall measuring the height the hand reaches on the right and the left. .
A single leg wall sit, comparing times right to left and a ‘Thomas test’ see google/YouTube for simple video explanation. .
Any non serious quads injury should always be treated with rice for 7 combined with maintaining the range of motion at the knee and the hip within a 3/10 pain range. After 7-14 days you should be attempting to regain full range of motion and begin static strengthening. .
If you are unsure seek a local physio for specific advice. For more serious quads injuries seek guidance from a health professional ASAP. . . . . .
Arm Care is a hot topic starting in youth sports all the way through major league baseball. How much do you know about it? Join us on December 15th for an Arm Care Camp hosted by the Summit City Sluggers in Fort Wayne, Indiana.
. . .
Spots are filling up, register today!
ouviu falar nos benefícios da glicerina para os cabelos, correto ? Porém quando se fala do uso desse produtinho (glicerina líquida) sempre têm aquele comentário, mas só se pode usar em dias chuvosos ou úmidos. 🤔 😊 E agora Dra Marina é #mito ou #verdade ?
#Physio M responde : A glicerina é um ativo que tem o poder de trazer a umidade para o fio, ou seja, melhora a textura e umidade do fios, trazendo emoliência para as madeixas.
A perguntinha que não quer calar, só se pode usar a glicerina em dias úmidos e chuvosos ? 📣 Sendo assim em dias secos a glicerina pode ressecar os fios, ocasionando efeito rebote, pois não terá a umidade do clima ?
Em tese SIM, partindo do princípio que a glicerina absorve a umidade do meio, porém o fato de só se usar em dias chuvosos e úmidos é mito ! rsrs Sendo assim o nordeste estaria proibido de usar esse produtinho milagroso kkkk
Anota esta receitinha que vai fazer a diferença na sua rotina de cuidados !😊 Use a glicerina nos cabelos com seu creme de preferência, uma colher de sopa adicionada ao creme de hidratação profunda, massageie por 15 min e coloque seus cabelos na touca térmica.
E em dias secos e abafados, adicione uma colher de sopa de água proporcional a uma colher de sopa de glicerina no seu creme, assim a glicerina irá trazer a umidade da água para os seus fios, outra dica é sempre utilizar touca para manter a umidade nos fios.
Vale ressaltar que pode e deve ser adicionado também óleo vegetal para manter a umidade assim favorecendo a ação da glicerina, como óleo de coco etc
Não precisa deixar de se cuidar com esse produtinho barato que faz milagre por conta do clima ! Gostou dessa dica , #comente e compartilhe.
att Marina Martins
Sua esteticista e fisioterapeuta dermato - funcional 👩⚕️👩🔬👩🎓
0 244 minutes ago
👣Foot week alert! 👣
At Davies Chiropractic, we LOVE feet (well, at least some of us do...). Our feet are the foundation of our body. Flexible and strong feet are important to help us balance and support our bodies, ground up. Strong, healthy feet help minimize injury, especially when it comes to sport.
Once upon a time we would have used our feet much the same as we use our hands. This would have helped us climb trees like our primate relatives.❗️ 👉🏼We have evolved over time to have a less movable big toe, and these days we tend to stuff our feet in shoes which restrict movement and this switches off many of the little muscles in our feet. 👉🏼Let's turn them back on!.... ❓How strong are your feet? Have a go at these exercises - control is key! ........ 👌🏼Heel raises: slow and steady with control on raising up and lowering your heel 👌🏼Toe-tal control: * Lift up your big toe while keeping the other 4 toes on the floor
* Keep your big toe on the floor while lifting up your other 4 toes ..... 👍🏼Try to spread your toes wide which helps to really wake your feet up! ——————————
Today I went to Prime Physio for the first time since January 😱🤦🏼♀️ I don’t know why I leave it so long inbetween sessions because I absolutely love it. They push you, get you out of your chair & try exercises which I would never think of! I’m so grateful to go to such a fantastic facility 💪🏼 each time I go I like to share what I have done in order to motivate, inspire & to remind you to be grateful for all that you have. I am spending my evening editing a vlog of today’s session 🙌🏼❤️
Hip pain, low back pain, sciatica or poor hip range of motion? This could help.
This is a Hip CAR (Controlled Articular Rotation), the goal is to take your hip through it’s full range of motion while trying to eliminate all other joints (like your spine) that your body uses to compensate for lack of hip mobility.
If you’re knew to doing this, like I am, I recommend you anchor yourself to something to help.
1️⃣ Stabilizing yourself against the rack or a door, will help remove as much spinal and other leg compensation as possible.
2️⃣ Plant the opposite foot into the group and engage your thigh, pelvis and core, keep them engaged for the whole time.
3️⃣ Begin by bringing the knee up to 90 degrees
4️⃣ Bring the knee out, then, while not lowering the knee, begin to bring the ankle up
5️⃣ Once the ankle is up as high as it can go bring the knee back and then down
6️⃣Reverse the exercise
Since this is a dynamic mobility exercise it belongs at the start of your workout, particularly if you’re squatting or doing any type of leg or hip workout.
If you’re rehabbing a hip you can included it when finished a workout as well. Please go slow and don’t sacrifice proper technique.
💯 TAG a workout partner who wants a stronger CORE!
📌Abdominal strength and motor control (i.e. knowing how and when to use the muscles) can be useful to train in athletes who need to better transfer force between the legs/arms and trunk as well as provide a stable base for the legs and arms to move upon
📌Additionally, in some individuals with low back pain who are sensitive to extension (arching backwards) and rotation movements of the lumbar spine (low back), it can be helpful to learn how to control moving the hips into extension (straightening) without allowing compensatory movement in the low back
📌This isn't to say that these exercises are always necessary for anybody with low back pain, but that if an exam shows that an individual can benefit from learning to better control movement through the legs while stabilizing the pelvis/spine, it can be a good option
💯 And even if you don't have low back pain, this is still a valuable progression to use to improve abdominal strength and control
☄️The exercises shown here use physics to progressively increase the lever arm (i.e. the weight and distance away from the body) with each level of the progression, increasing the demand on the abdominals to resist low back extension (*and rotation in the alternating leg variations)
📹 In order, they are:
1) Alternate march - 1 foot on ground
2) Alternate march - hips > 90 degrees
3) Alternate march - hips = 90 degrees
4) Alternate leg lowering - Slides
5) Alternate leg lowering - Hover to tap
6) Two leg slides
7) Two leg hover to tap
🗝️Coaching keys 🗝
🔹Be strict with your form
🔹The goal is to slowly and deliberately move your legs without allowing your pelvis or low back to rotate or arch, not to flail your legs around without improving body awareness
🔹Perform at the level that is difficult to achieve 10 perfect reps. Once you can achieve 3-5 sets of 10 perfect reps, progress to the next level
🔹If you can't achieve the full motion of your leg(s) with each rep, that's okay. Modify your range of motion as needed while still maintaining a stable pelvis and low back position
Ankle sprains are a very common lower extremity injury. The majority of ankle sprains are inversion type sprains where the ankle is turned inwards and is typically also in a plantarflexed (toes pointed down) position. If you have ever experienced a sprain before, you know that the extent of the injury can vary greatly. Here are a few exercises that focus on the core principles of rehabbing an ankle sprain (following the acute stage) and some of the principles that i have used in my own personal cases of ankle sprains.
1️⃣ - Ankle dorsiflexion. Returning adequate ankle dorsiflexion is going to be crucial when rehabbing an ankle sprain. Here are two exercises that can be performed to help improve ankle dorsiflexion. Closed chain knee to wall and standing heel raises off of a step.
2️⃣- Stability and proprioception. Regaining stability, motor control, and proprioception within the ankle will also be an important aspect of rehab. This is just a good old fashioned single leg stand with eyes closed. Simply closing the eyes will challenge your stability that much more.
3️⃣- Eversion strength. Ankle eversion strength will be an area of focus to help strengthen the musculature around the area of injury. Exercise shown is a simple seated banded ankle eversion against resistance. Be sure to keep knee still and move primarily at the ankle.
4️⃣- Hip strength. The next exercises a banded monster walk with band above the knees. This can be a useful exercise to activate the hips with a dynamic movement to help link and “feel” the hips.
🐥 - As said previously, ankle sprains can come in all shapes and sizes. I have had my fair share of pretty gnarly ankle sprains from playing basketball. The last picture shown is a pic of my ankle after an ankle sprain. I haven’t had a bad sprain in a few years *knock on wood* partly because my own training has focused on some of these topics talked about above. Let me know if you have any questions in the comments!.
OVERHEAD FLEXION + LATS
Shoulder overhead flexion is an important part of normal everyday function. The lats are one of the bigger muscles in the body. Let's talk about their role.
The lats attach the arm to the pelvis/lower back. They can limit overhead flexion, cause some tightness in the spine, and also have a role in SI joint pain. Improving your lats and overhead flexion with a variety of exercises is an efficient way to impact multiple areas of the body.
The first exercise is simple - a dumbbell pull over. Like the great Fat Joe once said, lean back.. to increase upper t-spine extension. From looking at the replay here, it appears that I have a lot of T-L junction movement, but I just very mobility at that area.
The counterbalance unilateral lat pull is one of my favorites to really target one sided issues. I feel almost no resistance on my right lat, but my left lat feels like it lacks 5 degrees of motion. So I use this to load into the stretch, and try to pull down and engage the lat into full ROM, at the bottom and top. Progressively moving into more vertical can increase the tension.
And finally, the straight bar counter balance is one I like to use at the end of my workouts. Leaning into tension similar to the last exercise, it's a nice loaded stretch. I usually use the whole stack here as it's body weight counter balanced. To make it more active, simply engage your scapula down, and then fully let it go vertically.
1️⃣ DB pull overs
2️⃣ Counter balance Uni Lat pull
3️⃣ Counter Balance bilateral lat load
4️⃣ Counter Balance bilateral lat load with scapular lift off
🔑 Give this a try if you want to challenge end range shoulder flexion
Save the 📷 or share it with someone in need of some shoulder love.
🌈 𝐓𝐡𝐞 𝐌𝐨𝐫𝐞 𝐘𝐨𝐮 𝐊𝐧𝐨𝐰... 𝐅𝐨𝐥𝐥𝐨𝐰 𝐭𝐡𝐞 𝐌𝐨𝐯𝐞𝐦𝐞𝐧𝐭
𝐍𝐢𝐜𝐤 𝐇𝐞𝐥𝐭𝐨𝐧 @Dr.Nick.DPT#𝐇𝐞𝐚𝐥𝐭𝐡𝐒𝐭𝐫𝐞𝐧𝐠𝐭𝐡𝐌𝐨𝐯𝐞𝐦𝐞𝐧𝐭
12 8233 hours ago
SERRATUS WALL SLIDE
The serratus wall slide is a fantastic exercise to facilitate protraction and upward rotation of the scapulae, but it can often be difficult to execute using a foam roller, band around the wrists, or even sliders. A pillowcase is an item that everyone owns which actually makes this exercise very effective.
Put both arms into a pillowcase and imagine you are externally rotating your shoulders (your wrists should be outside your elbows). From there, press the wall away from you so your shoulder blades begin to wrap around your ribcage. Without losing the tension on either motion, slowly start to slide your arms up the wall. Go as high as you can without extending the low back (squeeze your glutes here if you need to). Bring your arms back down without losing tension and repeat.
Focus on quality here. Perform 3-4 rounds of 30-45 seconds and you’ll definitely start to feel your serratus working.
Credit to USC DPT student @daniel_the_trainer_who_trains!
Tag a friend and let me know what you think!
Kneeling TFL stretch. In a separate video, I mentioned how the adductors may play a role in hip impingement symptoms. The second area of the body is the hip flexors. This stretch is designed to target the tensor fascia lata (TFL).
✅ - You’ll start with your self into a half kneeling position. Then, the side that you are stretching - ADDUCT they thigh or move it inwards. The knee that is on the ground should be perfectly in line with the foot that is in front.
Next step, DO NOT aimless lean forward onto the front foot. Instead, perform a posterior pelvic tilt (brace your core and draw belly button in towards your spine). Also squeeze the buttock on the side that is down. Once core and glute are activated on the down leg, you may feel a stretch in the TFL on the down leg. Add a small weight shift towards the front foot. If your core and glute muscles are active and tensed, just being in this position may elicit a strong stretch feeling. If you'd like, add a reach up and across in the frontal plane with your arm on the same side, but be sure to maintain your pelvis alignment.
🐣 - The TFL could possibly be overactive in patients/athletes that experience hip impingement, IT band syndrome, gluteal weakness, and a host of other undesirable symptoms. The very best stretch that I've found to target this area is this exact stretch. Let me know if you have any questions in the comments!
23 91620 hours ago
🏋️♂️Youth Resistance Training🏋️♀️
❓Should kids lift weights? What do you think, let's get a discussion going in the comments.
🎦Over the last few days my niece has been visiting and my wife and I have been helping teach her how to lift weights. I've been sharing this in my story and receiving a lot of questions on the safety of this. Whenever topics like this come up, people often have an entrenched belief system founded on false narratives which can be very difficult to change. What I'd like to do is ask a few questions for people to think about:
👉What makes lifting weights different for children than for adults? Why do you think that and what kind of evidence do you have for that?
🏃♂️If you saw a kid picking up a few bags of groceries, instead of a barbell, would you feel differently? If you saw a child jump from a playground platform instead of squat with a DB, would you feel differently? .
💪My stance is that lifting weights is generally safe and beneficial for children, just like for adults. I've been inundated with reserach on the topic that favors it and will present some below for further reading.
Zwolski C et al - Resistance Training in Youth: Laying the Foundation for Injury Prevention and Physical Literacy
Lesinski M et al - Effects and dose-response relationship of resistance training on physical performance in youth athletes: a systematic review and meta-analysis.
Lloyd - Position statement on youth resistance training: the 2014 international consensus.
Legerlotz K et al. - Physiological adaptations following resistance training in youth athletes - a narrative review.
Links die Realität,rechts die Insta-Welt😄. Also links sieht man,wie ich mich momentan fühle...Und zwar bin ich 24 Std müde und ausgelaugt.Es hört gar nicht mehr auf🙈Es war viel zu viel los in letzter Zeit.
Aber ab Januar wird es besser...Stunden werden reduziert und der Tag so organisiert,dass mehr Ruhephasen eingelegt werden können.Hoffe ich zumindest 😅🙏Das rechte Bild ist zwar fast zur selben Minute entstanden,hat aber durch ein paar 100 Filter und nem kleinem Lachen schwuppdiwupp tadaa mehr strahlen erhalten.
Lasst euch also nicht blenden!Die Sonne scheint für keinen immer☀️Aber die dunklen Wolken ziehen vorüber 💪 #fürmehrrealitätaufinstagram
36 7116 hours ago
Repost @theprehabguys 👣CORRECT YOUR TOES 👣
Here is our friend @docjenfit working on her intrinsic/smaller muscles of her foot which is what ultimately creates your foot core.
If you want the rest of your body to function well, I would suggest working on the feet you stand on first ☝️
You have intrinsic muscles within the foot responsible for pulling the toes close and away from each other. Typically when we look at how bunions are forming, people tend to focus only on the bone structure... but what do you think is helping to control the bones?! The MUSCLES of your foot.
These exercises demonstrate not only how to improve flexibility of these muscles, but also how to better control the muscles of your foot.
This last exercise is one of my favorites. While keeping the arch of the foot up grip into the band with the ball of the big toe. Often times individuals overcompensate with their flexor hallucis longus AKA FHL (which is a muscle that curls the toe). When you are lifting the big toe up you are allowing peroneals to be better isolated my avoiding overcompensation from the FHL. #Footstuff