🌈DISCOVERING THE #NORDBORD 💥Il Nordbord è un macchinario innovativo che dà dei feedback immediati sulla forza dei muscoli ischiocrurali (hamstring)! ⚙️Il dispositivo ha al suo interno dei dinamometri collegati via bluetooth a un’app che mostra i risultati in tempo reale
📈i risultati vengono successivamente analizzati assieme all’atleta per stabilire se ci sono deficit di forza (uno dei principali fattori di rischio degli lesioni muscolari agli hamstring), impostando con il fisioterapista un piano adeguato di rinforzo
🤔QUANDO è UTILE EFFETTUARE QUESTI TEST?
🔹pre season test
🔹dolori ripetuti nella parte posteriore della coscia
🔹durante e al termine del percorso riabilitativo in seguito a lesione muscolare
🔹durante e al termine del percorso riabilitativo in seguito a chirurgia del ginocchio
🤔PER QUALE MOTIVO?
🔸avere parametri di riferimento durante la stagione
🔸valutare se vi sono deficit di forza alla base dei dolori
🔸valutare di essere idonei ad un return-to-play sicuro
PRENOTA LA TUA VISITA CHIAMANDO IL 340-8423780, per maggiori info consulta il sito www.samueleporfido.com
4 5648 minutes ago
SNEAK PREVIEW from 45-Day "BALLISTIC STRETCHING" Flexibility & Mobility Program.
😎 Wanna soup up your stretching routine?
1 12an hour ago
PRIVATE MEMBER VIDEO 🎥💪😎 Join the thousands using our 30/45 day flexibility programs.
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In an effort to be more professional, I’ve made some half decent videos 😊 tag someone who sits at desk all day every day, this is a great stretch for your thoracic. The thoracic is the middle of the section of the back and tends to get tight when sitting or performing flexion based activity (like labouring or sitting at a desk). You can use a rolled up towel if you like, but I personally find that it compresses and does not give much of a stretch after a little while.
Follow the steps below 👇🏻👇🏻 1️⃣ get the rolled up towel/foam roller and place in the middle section of the back, around where your shoulder blades sit.
2️⃣ make sure you BEND YOUR KNEES and try to keep your lower back CLOSE TO THE GROUND!! 3️⃣ slowly relax over the back of the roller, making sure you feel a good stretch through the middle part of the back
4️⃣ you can also put your arms out to the side to stretch your pecs too
Personally, I find that a towel doesn’t hold its integrity long enough to feel a stretch and from my experience, most people arch through their lower back when using a full cylindrical foam roller.
Always asks the question as to WHY you are feeling the need to stretch. Stretching is a temporary fix for poor body mechanics brought about by how you use your body in every day life. Let me know if you have any questions 😊😊
Tibialis posterior training for medial foot arch stability 🦶
This is a functional strengthening exercise for the arch of the foot.
Placing a Theraband under the 1st MTP activates the Tibialis posterior muscle which is key to establishing control of the medial arch of our foot. While the single leg deadlift component focuses on hip strength and power, while muscles of the leg and ankle act as stabilisers.
This original exercise was brought to our attention from @amypedia
Check out our variations of this exercise!
1. Single leg dead-lifts with running motion
2. Single leg deadlift with KB clean (incorporates a coordination and external perturbation component)
3. Lateral and curtsy lunge combination (working through the coronal plane, incorporating a multi-directional component)
This is a great lower limb exercise for any sport, especially those which involve running 🏃♂️
Give these exercise a go and TAG a mate who needs help with their lower limb stability.
Written by Stathis Callintzis (Physiotherapist)
Gør dit fremtidige jeg en tjeneste og book tid hos en af vores trænere ☑️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Vi har mange års erfaring indenfor personlig træning og fysioterapi. Du kan derfor føle dig sikker i at træningen er sundhedsmæssigt forsvarlig og individualiseret direkte til dine specifikke fitness relaterede mål 🎯 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Nordic Performance Training:
Ekstraordinær træningskvalitet til helt almindelige mennesker ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 💻 www.nordicperformancetraining.com ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Going through the weekly stretch class at Sanctum Forge Boxing gym and no it’s not yoga class so it won’t be seen as trendy, this is static stretching only, prioritising the tight side over the loose side to give some sort of individualisation (remember static stretching? that thing people used to do all the time and then people started making up crazy shit to devalue it?) anyway I don’t buy into that and I ask a few different questions to people that regurgitate that shit, haven’t heard one rational answer from them yet.
Anywho........today we had the pleasure of some young boxers coming out to join us from rural Queensland to further their learning as students of the sport and optimal preparation that should go into it. It’s great to see people that choose to ask the question “is there a better way to train?” And then come to their own conclusions based on their experiences, not based on what others might think of them. Look forward to guiding many more to achieving their optimal training outcomes and overall health. 👍🏻 #stretching#flexibility#training#sport#boxing#transfer#athlete#injuryprevention#gym#yourexperiencesmattermore#physicalpreparation@paulbriggs_theartofboxing
FIFTY| is the lucky number!
Dr Sharron Flahive is over with the boys at Prince Chichibu Stadium, Tokyo. What an awesome match with lots to celebrate.
✔️ 50th game head coached by Daryl Gibson
✔️ 50th game captain by Michel Hooper
✔️ A win!
Posted @withrepost • @shona_vertue YOGA AB & CORE | (zero impact on the wrists and shoulders).
Each exercise is performed between 10-30 reps. As always the priority is form so I’d rather you be modest with your rep ranges than go for high reps with poor form (quality over quantity). -
These exercises are mostly gymnastics based drills (except for the second one) and work towards developing compression strength.
The final exercise is a glute and core exercise and it’s extremely important for yogis who, generally speaking tend to have under active glutes, hyperlordotic backs and an inability to maintain a posterior pelvic tilt (tailbone tuck) during hip extension. -
Notice that on the last exercise I don’t lose that posterior tilt on of the hips - that is to say that my lower back doesn’t arch and I don’t look like I’m auditioning for a Nicki Minaj music video - even tho I’m totes available if she wants my dance skillz.
Let me know your questions below, hit save and do this baby before a yoga class (drop the reps slightly to activate, rather than fatigue your core before your class). -
I’ll be dropping these exercises into my yoga class with @dharmabumsactive - if you’re in Sydney I wanna meet you and see you on the mat - Sunday 3rd March at Carriageworks. It’s going to be an amazing event - I’ll put the details in my stories.
Outfit: @dharmabumsactive -
Been foam rolling daily since my injury. Focusing on the painful bit over the gluteus medius and minimus and piriformis muscles. This has helped break the knots and relieve the pain. Little man loves climbing me when I'm on the roller. Today I also remembered to try and run as much as I could on the left side of the road to reverse the camber usually traversed on the right. My last ultramarathon was ran mostly on the right side of the road. That forced my pelvis to tilt to the right like the camber. I noticed that this affects my biomechanics greatly, making my left leg the main driver. Over hundreds of kilometres, this will cause overuse injuries, which is exactly what I got. So this morning I reversed all that by running on the left. Not a safe move on busy roads, so I had to run on "dead" quiet streets before sunrise. If you run on cambered roads, try and run equidistant splits on both sides or find flat pavements. Same with track day, run the same distance in opposite directions. #running#run2019#runner#runningdad#runninginjury#fitness#fit2019#fitdad#foamroller#foamrolling#stretching#rehabilitation#roadrunner#roadrunning#roadcamber#injuryprevention
Pilates this morning with my favs 💕
Who ever said exercise couldn’t be fun?!?
Pilates is just that, with plenty of laughs along the way! 😃
All ages & experience welcome. We individualise the session to your needs with each of the exercises and stretches having a beginner, intermediate or advanced option
So you can be sure you are challenging yourself just right!! 👌🏽
Join us next week,
How the daredevil sport of parkour can help aging adults fall better! @austingpk
Check out this amazing piece collaboration we did with CNN!
According to the Centers for Disease Control and Prevention, falls are the leading cause of injury-related deaths in the United States for adults over 65. What's more, a non-fatal fall can have a tremendous impact on quality of life.
"Older adults who do fall sometimes experience an injury," said Kathy Cameron, director of the National Fall Prevention Resource Center. "About 20% of those who fall have an injury like traumatic brain injury or a hip fracture or other broken bones."
Check out the full story on @cnn
To assess the effectiveness of Instrument-Assisted Soft Tissue Mobilisation (IASTM) to other treatment/control/placebo in athletes/healthy participants and individuals with upper/lower/spinal conditions.
The MEDLINE, EMBASE, CINAHL and PEDro electronic databases were searched from January 1998 to March 2018.
Randomized controlled trials of healthy participants/athletes and people with upper, lower or spinal conditions, who revived IASTM vs. other active treatment, placebo/sham, control (no treatment), to improve outcome (function, pain and range of motion).
Two independent review authors extracted data, assessed the trials for risk of bias using the Cochrane Risk of Bias tool in included studies, and performed the rating of quality of individual trials per outcome across trials was also performed using GRADE guidelines.
Nine trials with 43 reported outcomes (function, pain, range of motion and grip strength), compared the addition of IASTM over other treatments versus other treatments. Six trials with 36 outcomes reported no clinically important differences in outcomes between the two groups. Two trials with two outcomes displayed clinically important differences favouring the other treatment (without IASTM) group. Six trials with 15 reported outcomes (pressure sensitivity, pain, range of motion and muscle performance), compared IASTM versus control (no treatment). Three trials with 5 outcomes reported no clinically important differences in outcomes between the two groups. Furthermore, in one trial with 5 outcomes, IASTM demonstrated small effects (SMDs range 0.03 – 0.24) in terms of improvement muscle performance in physically active individuals when compared to a no treatment group.
The current evidence does not support the use of IASTM to improve pain, function or range of motion in healthy individuals or those with varied pathologies.
3 575 hours ago
In case you missed it on my story, here’s some good twitching from the other day 👌🏻 “Dry Needling is most effective when a twitch response is elicited”
😁when Your Kid Is A Bit Confused About He’s Dad 🙄
Myofascial Release / Self Massage is recommended for any runner, cyclist, athlete or footballer, and its benefits include: Prevents Injury & Helps You Recover Fast
Increases oxygen flow
Eliminates lactic acid
Improves Mobility and Flexibility
Check my bio and get your free ebook with the best Foam Roller Exercise 👈
😞Given I have been in the middle of what was a medium sized flare up to now what is a small sized flare up this post really spoke to me today😞
And in the middle of this now small flare up I went to get my hair done. The one thing that scares me the most and can produce the most symptoms (pain in the neck and numbness to my hands). But there I was being asked to drop my head into the sink to wash it.😳 Having to explain to literally everyone at the salon that I can’t allow my head to move back into extension because my hands tend to go numb 👐 Then getting the questions from everyone “what happened” “did you have an accident” etc, etc❓
The easiest answer I have found and the one that people understand and causes them to stop asking questions is: “I have 5 herniated discs in my neck”. So here I am...advancing a narrative about herniated discs that I know is not quite right (from a physical therapist point of view) but once I say that people understand and stop asking me to just move my neck into a little more extension or hang my head back a bit more in the sink (from the patient point of view). 🤷♀️
In situations like this the patient part of me tends to win over the physical therapist part of me. I perpetuate a bad narrative to help me get through the day😔
How many of you living with chronic pain or illness do this?? I have to hope and believe it is not just me👍
It was so great to kick off this years sessions at @cityofmaribyrnong today with a beautiful group of inner westie mums and dads 🙌🏼. If you missed out on this session, call the MCHN booking line to secure your spot next time. Or get together a group of friends and family and we’ll come to you!
If you can’t straighten out your ankles roll out your shins and calves! Check out my illustrations for the lower leg 🦵
Follow this page and turn on your notifications! 💪😁
15 8033 days ago
👏🏼 Great post from my friend @docmikeyassonpt
💥Thoracic spine mobility is pretty important. Shoulder pain? Check the t-spine. Neck pain? Check the t-spine. Low back pain? Check the t-spine. Poor front rack position? Check the t-spine.
🙋🏻♂️I think you guys get the idea.
⁉️Does this mean that all of those issues are "CAUSED" by poor thoracic spine mobility? No. But it can be a strong contributor in many cases, so learning to move and OWN THE MOVEMENT in this region can be crucial
🔥Here are 4 moves that will help you improve your thoracic spine mobility:
(1) Sidelying Thoracic Rotation
(2) Quadruped Thoracic Rotation
(3) Hinged Thoracic Rotation with Dowel
(4) Wall Slides with Thoracic Extension
❤️Try these out and let me know if you have any questions!
🚨WRIST STABILITY EXERCISES🚨
With the amount of motion and degrees of freedom performed by the wrist complex, strength and STABILITY are important💡. Stability is the ability of the joint to maintain proper position🧘🏻♂️and control during movement. This can be accomplished by using joint approximation, which means using joint compression during open or closed chain exercises, to facilitate reflex stability.
👉🏼 The following exercises (SWIPE LEFT) address wrist stability in both open and closed chain patterns:
🔹Kettlebell Bottom-Up 4-Way Control - holding the KB from the handle, perform minor movements into flexion, extension, ulnar deviation, and radial deviation. Do not bring to end-range. Movement is to be slightly off from neutral in each direction.
🔹Walking Overhead Carry - can be performed with either a vertically held dumbbell or Bottom-Up KB. Walking allows greater motion in varying planes to resist.
🔹Wrist Self-Perturbations - in an arms extended plank position using the @terracorefitness, roll back and forth into wrist radial and ulnar deviation while maintaining control.
🔥TAG AND SHARE WITH FRIENDS HAVING WRIST PAIN🔥
⚡️⚡️What happens after that foot makes contact with the ground determines whether the athlete will be fast or slow. Watch these girls demonstrate some of the drills that focus on assuring a fast and forceful foot strike. What are you doing in your training to assure there are no “leaks” in the system at ground contact? 🎶 @markbundra