We’re going to leave you with this thought as we roll into the weekend. Have a great one! •
. . .
The best project we'll ever have is to work on ourselves therefore, re-invent yourself.
1 0just now
Today’s Fix it Friday: Landmine over headdress. This exercise is a beneficial way to strengthen your shoulder and help focus on your asymmetries. At a standing position you place the most amount of load on your spine and hips. This is where you truly focus on the movement and maintaining that neutral spine position. This exercise is a great way to help build upon your scapular strength and improve shoulder development . This exercise will target your scapular stabilizers, triceps, shoulders, and obliques.
How to perform:
1.) Stand with feet shoulder width apart or in a split stance.
2.) Grab a barbell and get into neutral spine position with your scapulas retracted and depressed.
3.) The hips under your body, lower back is flat, contract your glutes and abs to help resist spinal extension.
4.) Maintaining position press the bar away and then bring back to start.
This movement is a great way to increase scapular stability, unilateral control and help address asymmetries. Core stability, scapular control, and the increase in functional pressing strength are all very important components for an injury free shoulder and overall ability to increase performance. This is a great technique to incorporate into your routine and the routine of all your athletes. Tag a friend who will benefit and stay tuned for next week episode. Happy Friday. #bodybysaqib#bbs#bodybuilding#powerlifting#physicaltherapy#rehab#physiotherapy#train#strength#coach#trainer#motivate#knowledge#greatness#mobility#crossfit#fitness#fixitfriday#crossfit#aesthetic#flexible#flex#noexcuses
It could be a “quote” a song lyric or a book, an article from a paper or blog. A sentiment you heard on a podcast or a movie. What inspired you? Share that so that others can get inspired.
1 39 minutes ago
This is a rehab program.
This snippet is stolen from a program I created for an athlete recovering from a suspected disk herniation. His pain levels had normalized and he no longer had peripheralization of pain symptoms. However, he still had apprehension and occasional muscle spasm during training. This 9-12 week program attempts to reconcile our knowledge of pain science, biomechanics, pathophysiology, and individual factors in disk recovery.
The primary goals for loading are outlined the following 3 phases, each lasting 3-4 weeks.
-Accumulate training stress with neutral spine
-Increase robustness of squatting and hinging movement patterns
-Increase ability to generate and maintain trunk tension and stability (especially in the bottom of squat)
-Begin reintegration of spinal flexion
-Increase loading of squat and hinge movements loading (within 40-60% of pre-injury load)
-Introduce dynamic loading and speed work
-Increase tolerance of spinal flexion
-Increase stress of hinge and squat patterns through load and velocity (approach 80%)
-Stress dynamic loading through high intensity jumping and landing
-Return to normal training activities
Disk issues are a common part of training. Overcoming them doesn’t need to be scary for the athlete or the coach. Reassure, manage pain acutely, reinforce good movement, and progressively overload tissue.
FREE ONLINE TRAINING!
I’m excited to announce that I am offering online INDIVIDUALIZED training! With that being said, I am offering Three months of FREE Training to THREE individuals! .
To enter, simply like this post and tag TWO others that can benefit from improving their performance and function! The winners will be chosen this Sunday!
Who is this for?
Those that are serious about their health & fitness.
Why is this program different?
The thing that bothers me the most is the lack of customization and credibly that is seen in the online training world. I hope to create an environment that allows you to actually learn and not just "go through the motions." You won't be given some "cookie cutter program" and hope that is works. Everything will be specific for you and your goals. The guess work will be taken out and results will be achieved.
During this program you can expect: .
1. A full assessment to determine your movement impairments
2. A structured program aiming to improve these functional impairments, while simultaneously working towards your goals
3. Individualized programs with instructional videos for EVERY exercise so you know how to correctly perform the movement, identify compensations, and work what is actually suppose to be working.
4. Weekly check-ins.
5. A coach that cares.
6. A coach that will be available for EVERY question you have.
7. Last, but not least…..reaching your goals.
If you have any further questions, I’d be glad to answer! Feel free to email me at: [email protected]!
1 712 minutes ago
Progressões da Prancha Frontal
O Ab Wheel, ou Roda Abdominal, é o padrão ouro (um dos melhores exercícios), para fortalecer a região anterior do CORE e evitar a hiperextensão da coluna lombar durante as tarefas do dia a dia.
PORÉM, devido ao enorme braço de alavanca (distância percorrida) durante o exercício... é necessário fortalecer toda a musculatura do core com as outras progressões que sugeri nos posts anteriores, pois este exercício gera uma força enorme na coluna e, se não for estabilizada de maneira correta, pode ocasionar uma lesão.
Cuide da sua coluna, da sua saúde, do seu corpo.
This recent Daily Mail article is stoking up some debate and we can’t help but sit back and enjoy the commotion (although we wished we stayed away from the comments section). So, what’s going on? Is lifting with a rounded back safe? Or is it indeed the quickest way to destroy your spine?⠀
Head over to our blog to see our Clinical Lead's take on the matter - ⠀
But what is Chews Health's advice on lifting?⠀
In an area of such scientific ambiguity (and we have taken a deep dive into this in the past) perhaps it is best to make no blanket statements at all on which movements are ‘good’ or ‘bad’ and assess these things on an individual basis.⠀
If you lift a certain way without any issues, probably don’t worry too much about changing technique and if back pain does start, don’t be too quick to blame your lifting technique when other factors may well be more important.⠀
If you are having problems lifting with a rounded back, or even pain when lifting with a straight back, try changing things a little and see how that helps, if it’s more comfortable to change technique, try using that movement more often.⠀
In almost every case of low back pain there a plethora of factors that are contributing to it and lifting technique might be one of them, or it might be very little to do with it. If you or someone you know is currently struggling with low back pain then why not book in for a comprehensive assessment with one of our Physiotherapists who can set you back on the road to recovery.⠀
☡ Deficiencia energética relativa en deporte☡.
. Por sus siglas en inglés la ↪RED-S↩ es el nombre actual de la famosa triada de la atleta femenina. Esta se usa para describir un fenómeno clínico que esta relacionado con la demanda energética del ejercicio sin tener la ingesta nutricional adecuada.
. Las manifestaciones clínicas encontradas en los atletas que sufren de esto son👇:
. ⚀Desorden alimenticio: anorexia.
. ⚁Fragilidad osea: fracturas por streess.
. ⚂Amenorrea: ausencia de la menstruación.
. Si bien la baja de disponibilidad energética tiene efectos en el ciclo menstrual y salud osea de la mujer, ↪casi todos los sistemas del cuerpo pueden estar afectados↩, llegando a comprometer el sistema inmune, la síntesis de proteínas, salud cardiovascular y psicológica. Pudiendo afectar el rendimientos desde varios aspectos☡.
. La condición hoy en día no se describe nada mas en atletas femeninas sino también en masculinos que practiquen deporte de alto riesgo como el ciclismo y otros deportes esteticos donde se necesita un cuerpo delgado✔.
. 👉Hay que tomar conciencia en que las atletas femeninas van a tener una tendencia a poseer más grasa corporal por el estrogeno y tratar de adelgazar con el fin de aumentar el rendimiento deportivo puede traer un efecto contrario☡.
. Es de suma importancia apoyarse con un nutricionista que nos guiará en el conocimiento de la dieta ideal para cada persona👊.
. #FF#Fisioterapia#Physicaltherapy#nutricion#dieta#reds#red-s #energia#triadafemenina#femaletriad#amenorrea#dieta#deporte#sports#rendimiento#performance
WARM UP AND COOL DOWNS .
You never want to static stretch for your warm up 😩 this will lead to pulled muscles since your muscles are “cold” and not ready to be stretched that far. (That’s why it’s called a warm up👌🏻). Always do dynamic movement (active movement) for your warmup, and save the static stretching for your cool down routine - shown above. .
Use the moves that are appropriate for whatever you are working for your workout (Upper warmup for upper body workout etc) .
Go for 3 rounds each at 30 seconds or 10 reps per exercise. Pick 3-6 of these exercises to do for your warm up or cool down. .
Open gate / close gate
Inchworm walk outs
Inchworm walk outs Shoulder taps
Sumo pulse squats
Deadlift position arm circle for upper body .
Cool down stretches
Hip flexor lunge stretch
Windmill hip flexor stretch
Forward/backward arm stretch pulls
Straight leg stretch with hands under feet
Continued on the blog: Benefits of foam rolling, stretching, pilates, and yoga 👌🏻
1 621 minutes ago
Running mechanics ✔️
Running is a complex movement pattern. That being said, it shouldn’t be over complicated when it comes to coaching it.
👣 Watch any child who has recently learned to run, and they will be doing this without anyone telling them to - running as close to underneath their bodies as possible. This is because this is the natural way humans learn to run, as it happens to be the most efficient.
🔑 Striking the ground as close to underneath your body as possible ensures a few things:
• It means that your leg is already in the process of moving behind you, so you will hit the ground as you are simultaneously driving your body forward to the next stride.
• It promotes efficient energy recycling. By landing underneath your body, you will make use of your natural elasticity (primarily through your foot-achilles-calf complex).
• Your posterior chain (from the foot to the hip and into the upper torso) can act to thrust you forward as soon as you hit the ground. Striking out front of you prevents this from happening efficiently.
✅ Landing as close to underneath your body is not only the most efficient way to run (from a biomechanical and energy recycling standpoint), but it is also joint sparing. It puts less impact through your body by taking advantage of the natural elasticity/shock absorption of the posterior chain.
• • • • •
☆Follow @holisticmarathoner for more on running..👣🏃💖 ☆Tag & Share with your friends and fellow Runners!
🔬𝐒𝐋𝐀𝐏 𝐓𝐞𝐚𝐫𝐬 📚
Collaboration with @physicaltherapyresearch
SLAP tears are injuries of the superior portion of the glenoid labrum extending from anterior to posterior in a curved fashion.
Tears are common in overhead throwing athletes and laborers involved in overhead activities.
SLAP tears are caused by forceful eccentric traction exerted on the biceps tendon.
The history is often vague and symptoms include:
Anterior shoulder pain.
Episodic clicking, particularly in the cocking position of throwing.
Decline in function/throwing velocity.
Acute trauma cases may involve FOOSH or sudden arm traction/jerking while lifting a heavy object.
Motion, strength, and basic neurovascular function.
The proximal biceps tendon should be palpated; focal tenderness suggests tendon injury.
Recommended tests include:
Active compression (O’Brien’s)
Definitive diagnosis of a SLAP tear requires arthroscopy or MRA
Clinical diagnosis is often adequate if:
Patient is not a good surgical candidate.
History and clinical findings strongly suggest the diagnosis.
Other differential diagnoses ruled out.
Rotator cuff tear or tendinopathy.
Most cases require orthopedic referral, especially high-level throwing or overhead athletes.
Management depends upon patient age, activity, and tear type.
Nonoperative management is preferred given the 6-12 month recovery following surgical repair.
In overhead athletes & patients without pain relief or functional improvement, surgical treatment should be considered.
Biceps tenodesis is the preferred primary procedure in non-athletic individuals due to high failure rate of SLAP repair.
1. Up To Date article. 2017. Superior labrum anterior posterior (SLAP) tears.
2. Huri et al. 2014. Treatment of slap lesions: a literature review. ActOrthTraum. 48(3), 290-297.
3. Edwards, et al. 2010. Non operative treatment of SLAP tears. AmJSpMed. 38(7).
1 4926 minutes ago
It’s been awhile since I’ve done a handstand and even better... with one hand! I’m still shaky and can’t do my right arm quite yet, but it feels good to be healing and play again! #physicaltherapy#biceptendonopathy#handstand@sweetsweat#sweetsweat
30 mins stair master
Pulse sumo squats
3 rounds, 1 min each
Do you ever think about grip strength?.Do you have shoulder or neck pain? Did you know there is a direct link between hand grip strength and shoulder girdle stability 😲. If you are having issues, make sure you get a grip!
💥 ME DUELE AQUÍ 💥 ➡️ Esguince de tobillo ⠀⠀⠀⠀⠀⠀⠀⠀⠀
👩⚕️ Por Silvia Aledo
¿Quién no se ha doblado alguna vez el pie? Hoy vamos a hablar del esguince de tobillo.
➡️ ¿A qué se debe?
Se produce por una torcedura violenta del tobillo que conlleva una lesión de uno o varios de sus ligamentos. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
El que más se sule lesionar es el ligamento peroneo-astragalino anterior, que se encuentra en el lateral de la articulación y sucede cuando nos doblamos el pie hacia adentro.
➡️ Tipos de esguice:
Según el grado de gravedad encontramos:
✅ Grado 1: distensión del ligamento (se da de sí).
✅ Grado 2: rotura parcial.
✅ Grado 3: rotura total del ligamento, que se puede ver acompañada de una fractura del hueso.
✅ Dificultad del movimiento.
✅ Edema e hinchazón en el tobillo y/o en el pie.
✅ Hematoma o moratón.
➡️ ¿Qué hacer?
✅ Hielo durante 10 minutos 2 o 3 veces al día.
✅ Elevación de la pierna por encima de la cadera cuando estamos sentados o tumbados para que se reduzca el edema.
✅ Vendaje que no límite por completo el movimiento del tobillo, hecho siempre por un especialista.
✅ Cierto reposo: evitar correr, subir escaleras, saltar...
✅ Rehabilitación: acude a tu fisioterapeuta de confianza para conseguir que el tobillo vuelva a estar al 100%
We’ve been working tirelessly on expanding our offerings. Check your inboxes Monday for a big announcement. OK have a good weekend 🙏
2 3440 minutes ago
Você sente dor localizada?! Você sabe o que são pontos gatilhos?! Trigger Points ou pontos de gatilho são formações de um nódulo, que podem se tornam ativos durante uma lesão muscular, estresse físico ou emocional, sapatos apertados, fadiga muscular e fatores nutricionais. Ocorre uma diminuição da circulação sanguínea, reduzindo a nutrição celular e a remoção de resíduos provenientes do metabolismo celular, sendo assim o ácido lático se acumula, causando inflamação, hipersensibilidade e dor na área acometida.
Os principais músculos afetados são os do pescoço, cintura escapular, lombar e cintura pélvica. O tratamento consiste em melhorar elasticidade do músculo utilizando o alongamento e o fortalecimento para evitar a vulnerabilidade a novas lesões.
Agende uma aula experimental e conheça o nosso diferencial. Aulas dinâmicas, exercícios variados e intensos. Você vai gostar!😉🏋🏼♂️🏃🏽♂️🚵🏾♂️
Condicionamento Físico e Reabilitação Funcional.
🏋🏻♀️ Treinamento de Força
📊 CrossFit L2 Trainer
🧠 Desde 2002
🔻PRANA Personal Training
Rua Aníbal Barão 302, Bairro Dores
(55)3033.1112 - 99654.6463 - 99937.4054
"Nosso foco é o seu objetivo"
Policlinica Bem Viver
SPORTMED - Medicina Esportiva Integrada
CrossFit Vento Norte
#physicaltherapy#functionaltraining#prana#fisioterapia#reabilitaçãofuncional#padrõesdemovimento#pranapersonal#pilates#musculação#treinamentofunciona#adptativecrossfit l #crossfit#level2#foco#mobilidade#estabilidade#mudandovidas#treinamentodeforça @ Prana Personal Training
Christmas is fast approaching!!!! Next week is my last full week before the Christmas festivities commence. Get yourself booked in to deal with those holiday related aches and pains! We also have some availability between Christmas and New Year!
📞: 07526485224 | 01892524523
📧: [email protected]
Address - Overcome - Achieve
🚨 NECK PAIN - MOBILITY AND STRENGTH🚨
With neck pain, we may need to address mobility and strength. Common area to check✔️ is the posterior neck, including upper traps (UT). The UT many times can be stiff or “tight” due to many reasons, such as after a long work/school📚 day, stress😡, or hard lifting session🏋🏻♂️. In this case, a combination of soft tissue mobility and active strengthening can assist in reducing neck pain.
👉🏻 The following videos🎥 (SWIPE LEFT) can be implemented to assist in reducing neck pain/stiffness (2 mobility and 2 strengthening movements):
1️⃣ UT Overpressure w/ Neck Rotation (lacrosse ball)
2️⃣ UT Overpressure w/ Shoulder Flexion (lacrosse ball)
3️⃣ Prone Angels
4️⃣ Quadruped Back Extension w/ Neck Rotation
🔥TAG AND SHARE WITH FRIENDS THAT HAVE NECK ISSUES🔥
@heafnerhealth (check out his page and give him a FOLLOW)
💥Today's post highlights some shoulder stability/strength exercises on an unstable surface (in this case the #Terracore from @terracorefitness)
🤸🏻Unstable surfaces challenge the shoulder stabilizers (including the rotator cuff) to work harder to stabilize an already very mobile joint. This can be helpful for those recovering from injury (e.g. shoulder dislocation or subluxation) or just those who want to build up STRONG and STABLE shoulders as part of a PRE-hab or standard exercise program 🙂
💥In no particular order, the exercises include:
🔹Side-to-Side Rocking - Narrow
🔹Forward and Backward Rocking
🔹Side-to-Side Rocking - Wide
🔹Side-to-Side "Rock and Row"
🔹Side-to-Side "Rock and Row" + Pushup
🔹Plank position - Steps Up-Downs
🔹Side-to-Side Plyo Pushups
🚨Save this post for later and start building a STRONG and STABLE pair of shoulders 💪🏼
🎄 If you want to gift yourself or a friend/family member the Terra-Core this Christmas, you can check out the link in my bio (and story) and use code CB25 to save 25% 👌🏼. Their website also lists a bunch of other ways in which you can utilize the unit for your fitness or rehab needs 🤸🏻
72 190022 hours ago
Many coaches make the mistake of teaching balance before shape in their handstands.
There is nothing wrong with having your athletes ‘play’ with the hold from time to time whilst they are learning this important skill, but if more time is spent on the balance than the shape, you’ll end up with a great balance and a poor shape.
Standing still on the hands is not particularly difficult with practice, but a bad shape caused by closed shoulders and an arched back is far easier to hold still than perfect alignment.
Achieving a straight body handstand is a significant time investment (note it is an INVESTMENT, meaning you’ll get a RETURN on that with skills.)
To help the athletes balance whilst maintaining their shape, I use a couple of ‘transition drills’ which don’t include them resting against a block or wall, which although is useful to start with, doesn’t teach them the required skill of balance and proper weight distribution etc.
This is one of my favourite exercises to use, and through time, you can increase the height of the bar so it ends up squeezed between the toes/ankles only. There’s no resting or leaning here at all, it’s all about tension and extension.
PLANTAR FASCIOPATHY EXERCISES (tag a friend who has plantar fasciitis)
What is the plantar fascia? 👣
The plantar fascia is a thick band of connective tissue that attaches the heel to the toes.
A classic sign of plantar fasciopathy/plantar fasciitis is having pain with the first few steps in the morning….not a fun way to start your day! 😩
The treatment for plantar fasciopathy depends on an evaluation of the underlying factors contributing to the pain.
The selection of exercises also depend on the load capacity of the plantar fascia and muscles along the bottom of the foot.
It is important to load the fascia and muscles appropriately. Too much load and the pain can get aggravated. Too little load and the recovery process can be delayed.
The exercises in this video can be used for the treatment of plantar fasciopathy/fasciitis, but the selection of the exercises is dependent on the individual.
Many injuries included plantar fasciitis involve unloading then reloading the affected tissue and pain pathways. The key to a successful recovery is knowing how to load. --
Need more help with injuries?
Come see me at my clinic and private gym in San Diego! 🌞
3 EXERCISES TO HELP STIFF SHOULDERS
Here are a series of 3 exercises that you can use to warm up the muscles on the back of the shoulder, including the rotator cuff, rhomboids, and rear delts.
This can serve a great purpose if your shoulders are feeling stiff or cold and in need of some low intensity movement prior to training. Typically when doing things like this, we want to work into the higher rep ranges to get some increased blood flow to the area and get a nice burn to help override that stiff feeling.
Run through these as a circuit style, hitting 10 to 20 reps per exercise and going through the whole thing 2 to 3 times. That'll help you get the shoulders feeling better, warm, and much more ready to go to work. 💪🏻🔥🔥
Tag a friend who needs to work their shoulders and share the wealth!