A person’s emotional state can be interpreted from watching their face whilst it harbours the dynamic features that take place during the processing of the emotional stimulus.
Most cranial nerves rise from the brain stem from its several partitions. What is so fascinating is that the brain stem sits below the Limbic system located deep inside the brain where processing of emotions and moods takes place.
So when listening to your client’s story, pay close attention to their use of language from the eyes to their mouth, the breath rhythms in between each sentence, all the way down to the sound of their voice as you may find yourself living through their words instantly making you a definite impact in their process of change right from the get go.
By attuning to your Client’s dialogue, your intuitive nature will filter the essentials from the non essentials, narrowing on what needs to be dealt with for best results.
To some people, it might sound strange when you visit your physiotherapist concerning knee pain and the therapist assess your hip muscles or prescribe glute medius exercises. However, when you consider that our body works in a linkage system, we might be able to understand how a weakness in one area could be the cause or result of other impairment in different areas.
Some of the benefits of training the gluteus medius is that they play a massive role in keeping the pelvis level during the stance phase of the walking cycle (preventing something we call the Trendelenburg gait). Also, in some people with knee pain and dysfunction, a proper glute medius strengthing program could help in alleviating this pain and improving function (Thomson, Krouwel, Kuisma, & Hebron, 2016)
The Glute medius exercise above can be used as an end-stage rehab exercise or to strengthen the glute medius during a gym session or even as a home workout. I will later post a combination of glute medius exercises that I use to target those glutes. The great thing about this exercise is that we are training both muscles at once. The muscle on the moving leg is working to abduct the leg while the opposite muscle is helping to keep the pelvis level on the moving leg.
Try this out and let me know if you guys feel the burn... #b_physiofit#glutes#physicaltherapy#physio#fitness#bodybuilding#bootyworkout#kneerehab#hiprehab#prehab#functionaltraining
Pull-ups / Chin-ups & The “Core”
We all know that pull-ups and chin-ups require upper body strength and we’ve all been told that they are a great “back” exercise. But, how many of you look at pull-ups as a “core” exercise? I definitely do... _
Almost any exercise can be a great “core” exercise when performed correctly. The pull-up / chin-up for example should have the individual creating maximal tension throughout the body. This means, bracing the midsection, squeezing the glutes and crushing the bar with your hands.
In my opinion, a pull-up should be performed with controlled motion throughout the movement. Losing tension in the abdomen, kicking or swinging the legs and using momentum is simply robbing yourself of the full benefits and will not build a strong core.
For awhile now I’ve been practicing pull-ups several times per week with sets of around 5 reps. Although I can do much more than 5 reps I rarely do to avoid training to failure. This is all material I will be covering in my workshop Saturday October 27th at @af_sealbeach 💪 We have 4 spaces left, it’s FREE for everyone but you must RSVP with me to attend.
1️⃣ Set 1-2 w/ 45lbs x5
2️⃣ Set 3 w/ 70lbs x3
3️⃣ Set 4-5 w/ 80lbs x1
❓Ever seen someone at the gym doing an angled barbell press with one end of the barbell attached to the corner of a wall❓
❓Ever wondered what it’s used for & how to use it❓
‼️This week’s string of posts is for you‼️
👉🏼The landmine is a unique tool used to help athletes develop strength, stability & power in order to improve overall performance.
👉🏼It’s typically set up with a barbell at the corner of two walls, either to an attachment or a soft cushion (to protect the wall). The other end of the barbell is then used for many different exercises, in multiple planes, & unilaterally vs. bilaterally.
✅Just a few, of the multitude, of benefits included with landmine training are moving in both horizontal & vertical planes, increasing strength of multiple muscle groups, and working on scapular control.
👉🏼Utilizing the landmine in any strength & conditioning program is a great way to add variety and diversity to your training that transfers to improving your 6 foundational movement patterns (squat, hinge, lunge, push, pull, carry). .
💯Now that you know what the landmine is, stay tuned this week for videos on different pressing variations! Tag a friend who may benefit from this❤️
Disclaimer: This content is for informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
Chiropractic Care is safe for children! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
"In one study, totaling more than 5,000 pediatric visits, there were no reports of complications." ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀
“Most common improvements seen were decreased pain, increased disposition, and increased immune function." ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
4 31an hour ago
Repost and Props to @joetherapy for amazing exercises. This is one of the greatest stretching drills you can do for the lumbar spine that I've come across. Used it daily before I got out of bed while recovering from a herniated disc. L5-S1 Spinal Decompression Stretch [ELDOA]
☝️ELDOAs were created by Guy Voyer a French Osteopath and are postural self-normalizing techniques designed for widening the space within a chosen articulation! This is accomplished by creating fascial tension to fix the vertebra below and contraction in extreme range to normalize the vertebra above the targeted disc
Here's how to perform the ELDOA for L5-S1!
1️⃣ Start by bringing your SITS bones (butt bones) onto the wall!
2️⃣ Feet will be hips width apart and rotate your legs, so feet are pointing inwards!
3️⃣ Spread the toes and flex your foot down (so feet will be point in and down)
4️⃣ Tuck your chin and without lifting your head look between your thighs!
🕷I call this next part "Do the Spiderman!"
5️⃣ One arm at a time you're going to push your palms towards the ceiling!
6️⃣ Now, one arm at a time bring your arms overhead, so your biceps are by your ear (maintaining those spiderman fingers)
Nice work getting into this position BUT now we need to actively be pushing our body parts in certain directions! Just read below to see where the line of drive is coming from!
💥 Heels are going ⬆️
💥 Tailbone towards the wall
💥 Low back down to the floor ⬇️
💥 Hands back behind you
🚨 Now hold this position for 1 minute! If you can't, don't worry we can always work our way up to a minute!
2 34an hour ago
In a dislocate - we don’t actually attempt to dislocate the glenohumoral (shoulder joint), we want to access the vast range of movement our shoulder blade should give us.
We hear a lot about scapular stability, but how is your scapular MOBILITY through entire range?
Grab a broom, mop, something, and have a go - a few times every day, for the next month, and see how your shoulders feel.
Luke R. Davies,
HOW TO BEAT DESK POSTURE by @joecottonfitness
We conform to the positions we spend the most time in. Additionally when we are stressed out our flexors (the muscles on the front of our body) contract. Given most people sit at desks for the majority of their waking hours and undergo significant stress during those hours, it is important we take care of ourselves.
There are a lot of different Squats and Variations out there nowadays and there are a lot of poor and false information out there and coaching cues on how a squat should look like and what is wrong and what is right.
So here are some Details which you should know about a good Olympic Squat (No Powerlifting squat):
❗️If you have poor ankle dorsiflexion/Hip Mobility you shouldn‘t Squat at all and a NO to elevated heels❗️
Why should you load even more weight on your joints that haven‘t got the active Range of Motion/ the prerequisites to perform a Squat without weight? It doesn‘t make sense and you have no positive outcome❗️
🔹Elbows Forward: Why?
Your elbows determine the position of your thoracic Spine. If you have your elbows facing backwards you will notice a significant difference in the position of your upperbody. Another benefit is you will have less compression on your Lumbar Spine!
The compression of the LS in the squat is primarily determined by the horizontal distance of the center of mass (barbell) and the fifth lumbar vertebra (L5). This means the more upright someone is in the squat, the shorter is the horizontal distance between the barbell and L5, and the less compression of the LS.
⚠️If you have problems or lacking external Shoulder rotation⚠️ i would not suggest you to squat heavy! A lack of shoulder external rotation has also a huge impact on your strength output in your upper body!
🔹Butt Wink: What is it?
A posterior tilt of the pelvis in the bottom position of the squat is called the Butt Wink.
At first it seems to increase the load on the lumbar spine (LS).
However, the exact opposite is the case.
➡️Read more about my opinion and research of how to olympic squat in the COMMENTS BELOW🙏🏻🔥
For Personalized Online Mobility Coaching Click Link in Bio👆🏽
🔺Transformation Tuesday 🔺
My Sidebend (standing splits) progress in 4 months time doing mobility training.
Coming from a competitive track and field runner background I wasn’t extremely flexible neither was I really inflexible. I have to say it was never on my priority list. Being flexible wasn’t going to make me fast. No reason to be able to do a splits.
Of course I did stretch during my track time, but only a small amount of time.
I also didn’t know much about stretching, mobility or end range training. I still love to run, but my goals have shifted a little.
Shifting my goals has led me to gaining knowledge in this field and within 4 months I improved my standing splits with active strength training —> Mobility Training. Yes STRENGTH TRAINING.
The picture on the right was taken just before I started my Mobility Training and the left was taken about 4 months later. I use poses like this one to see how my flexibility/mobility has improved and to differ my active versus passive ROM.
I work on this specific position only once a week, that’s not the reason I’ve gotten so much better in it. The reason is all the other stuff like Internal and External Rotation Training. And after all these months it becomes more and more effective because I gain more knowledge about it and therefore can program my training smarter and better. DM for coaching information!
🔺 get your mobility coaching program now and become a better human, athlete and mover! www.functionalbodyunit.com 🔺link in my bio
🔺 Use PROMO25
Fitness Made Simple|Floor Routine
If your someone who struggles with lower back pain, bad posture, weak wrist, and over the ages of 45. Try this simple floor circuit to help strengthen those areas.
All you need is a yoga mat, resistance band, and resistance band loops.
Exercise 1: is to help increase wrist flexion while increasing the strength in the wrist.
Exercise 2: is to help increase extension in the wrist.
If these two exercises are two much to hand, try doing them on your knuckles.
Exercise 3: targets the glutes and core. Excellent for lower back pain.
Exercise 4: targets the Glutes. Weak glutes can lead to lower back pains and other muscle imbalances.
Exercise 5: targets the calf and ankle complex. ▪️
Exercise 6: targets the Rear dealts. This exercise is great for helping your posture. You want to keep you belly button in so your spine stays flat on the ground. Arms extended forward and just lift your shoulders off the ground.
Exercise 7: targets the lower back and core. Good for lower back pains and posture.
Perform 10-15 of each exercise and perform 1-3 rounds
Keep It Simple!!!
3 211 hours ago
Grab your A-Team, we have an event to share with you this Sunday - 10/28!
move + eat + lululemon 🍋
MOVE: Dr. Matt (@drwiestmr ) will be leading a complementary Foundation Training (@foundationtraining ) class to help celebrate Twin Cities lululemon & their newest location at Ridgedale Center. Foundation Training is a system developed to improve posture, manage aches and pains & support performance goals by optimizing the way you use your body & move.
EATS: Following class is a complementary brunch provided by WeWork Twin Cities (@wework ). 🍋
BEATS: Oh yeah & our favourite, @djkirkabee will also be there spinning the beats. 🍋
Where: Ridgedale Center - Minnetonka, MN, Second Floor Over-looking center court next to Sephora. 🍋
Class/Bruch: Sunday October 28th @ 9:30am
***Warning - this event will be so fun that it may cause you to awkwardly huddle up with your friends, look them in the eyes and laugh hysterically. .
4 601 hours ago
Several people find that when they squat, their hips shoot up in the air rather than maintaining an equal hip and shoulder angle as they ascend.
I had noticed this pattern occurring in my own squats, so I've been toying with ways to improve it.
A few techniques:
-As shown in the video, you can lighten the load, reduce the reps, pause at the bottom, and MOVE SLOW. As we begin to ascend, we can focus on maintaining an even hip torso angle by pushing the ground away from our midfoot. Lightening the load will allow you to focus on the control and efficiency of this without defaulting to hip elevation.
-unilateral lunges to increasing single leg strength. It's never a bad idea to get strong on one leg. This increases both control and body awareness through complex movements. If you find that you "good morning" squat more in front squats, you can bias your lunges to have greater forward knee travel, thus mimicking the specific movement.
Remember: it's not that your quads arent "on" or "firing". Strength is task and positional dependent. Someone can need more strength to perform a desired task, but plenty strong enough to perform others, i.e. task dependent.
If you can perform a squat without your hips shooting up at 200 pounds, but not 225 -- your quads arent weak - they simply might not be strong enough yet for THAT task. And there is a difference.
"Weak" implies fragility.
"Yet" to improve implies robustness with room to grow.
I’m sideways but just stick with me & 5.5 month pregnant fitness modifications here. ;) Pregnancy brings a whole lotta challenges when it comes to working out! But, the healthier you stay during pregnancy, the easier recovery is once baby is here! Modifications are constantly changing as your stomach grows and gets a bit uncomfortable to compress, to twist and bend. With that though, you don’t want to lose mobility and the key to it all, stability!
If you struggle with knee issues, this has been my favorite exercise since getting serious about PREhab vs Rehab. (I learned this lesson the hard way after I broke the lateral epicondyle of my femur on this leg when pregnant with my last baby!) Adding in that I’m standing on a stability circle, I get a lot of action in my calves to keep my ankles upright and my knees from collapsing in.
Balance is quick to go when you start to develop a bump and your core begins to change shape a bit. So here, I’ve got one hand on the wooden rod to keep my upright and prevent injury, but also allowing me to sink deeper into the bend.
Side note here: pregnant or not, most people work on strength and skip these vital steps to joint health. Don’t be like them. Don’t injure yourself by not putting in the work. Take the time to PREhab!
1 132 hours ago
A great post by @embrklifestyle going through different movement strategies to effectively learn the all important hip hinge! @embrklifestyle
[HIP HINGE 101]
💡 The hip hinge builds a foundation for a lot more challenging movements such as deadlifts, pendley rows, good mornings, squats, etc. It helps us dissociate our lower back and hips, eccentrically strengthen our hamstrings, help with core bracing and the list goes on. Here are 5 progressions that I use to help cue people with the hinge.
✔ 1.) Glute bridge
✔ 2.) Tall kneeling hip hinge
✔ 3.) PVC pipe assisted hip hinge
✔ 4.) KB elevated deadlift
✔ 5.) KB deadlift
👊🏼 Keep your core brace and back relatively neutral. Make sure you are moving from your hips and not your knees! Easy enough? Let's get to hinging.
Coaches/athletes! Here’s a compiled video of exercises to include in a knee injury prevention program❗️ Shown are a few but these are the general guidelines (adjust based on athlete’s capabilities):
The BIG PICTURE:
How often? And when?
•several times a week, each session at least 20 minutes.
•start during pre-season and continue through regular season.
Who benefits the most?
•Athletes ages 12-25, especially female athletes < 18.
Source: Knee Injury Prevention: Exercises To Keep You From Getting Sidelined (JOSPT, 2018) #InjuryPrevention#Prehab#ChoosePT#YouthAthletes#FemaleAthletes#PhysicalTherapy
🍑 Glute Strengthening 101
The glutes consist of the following muscles: gluteus maximus, gluteus minimus, gluteus medius and are critical for effective human movement. -
Research shows that strengthening the gluteus muscles significantly decreased lower back pain and increases lumbar muscle strength and balance ability in 40 female lower back pain patients between the ages of 30 and 50 (Ui-Cheol Jeong et al 2015)
Aim to complete 3 sets 10-12 reps per exercise with 30-60 seconds rest in-between
Disclaimer: educational purposes only, consult your physician if you have lower back pain before attempting these exercises.
“Keep and open mind, but don’t let your brain fall out” One of the best pieces of advice I could give to any athlete, student or joe blow off the street. Be conscious with what you’re doing, understand and interpret why you’re doing it and don’t be afraid to ask questions!
Masaje para @marcedelpino quien se realizó un masaje deportivo previo a la competencia @spartanracechile de este fin de semana 🙌🏼💆🏼♀️💪🏼
Masaje deportivo + Hypervolt 🔥
3 332 hours ago
☕️ Get up• Start Fresh• Do Your Best• Forgive yourself• Go to bed• Start over☕️
Tag & SHARE with a FRIEND!
Don’t forget to LIKE ❤️ and FOLLOW ↗️
❤️Dr. Ja’nae Brown
1 292 hours ago
Ever heard the term “sports hernia?” Well it’s a misnomer and is now better named a core muscle injury. There is actually no hernia There are a lot of muscles that attach to the pelvic bone and when you injure one of those it is a core muscle injury.
The most common core muscle injury is to the groin muscles. Sometimes it is severe enough that surgery can be required.
These are early phase rehab exercises for the hips and groin. Our focus here is on muscle activation and core stability and trying to perform these active range of motion exercises without compensations.
🎥1️⃣: quadruped fire hydrants 🐕. We want a flat back without rotating the pelvis or trunk. The motion is isolated to the hip joint. Good exercise for the 🍑 .
🎥2️⃣: standing hip abduction. Can you keep hips level during this one?
🎥3️⃣: standing hip flexion. Try not to bend forward with your back.
🎥4️⃣: standing hip extension. Can you do this without arching your back? Another good 🍑 exercise.
🎥5️⃣: standing hip addiction. This is using the groin muscles a lot more.
Again, the goal is to activate the muscles, get them working to stabilize and try and do so without compensating. We are building a foundation here. If you can’t demonstrate good stability here then you aren’t ready for progression. Basics first! ✅ .
Tag someone who needs to work on their balance!
5 142 hours ago
One of my favourite exercises for teaching bracing mechanics for the squat is the deadbug. I like to start all my clients with this because it’s a really simple way to recognise what neutral pelvis and rib cage feels like with movement of the hips, which is what we need to squat safely.
With my clients I like to use a band under their back and their job is to push their back down and keep the bend there. If you don’t have someone you can do it with you can use a strap and a weight like in the video.
If the band stays down you are bracing correctly, if it moves, like at the end of the video you are losing your brace. -
Do 2-3 sets of 10 reps each leg at the start of your workout for activation.
Comment below if you like to see how I carry this over to squats🏋🏻♂️
7 442 hours ago
Truth is for most of us, #exercise is something that should be a part of our lifestyles but frankly it isn’t!
SO WHY IS IT 🤔 that we treat exercise as a job instead of a ritual or habit?
Here’s my answer👊🏽👊🏽 I believe one reason for this flawed perception is that exercise is viewed as something that must be extremely difficult in order for it to be beneficial 🏋️♂️🤕! This however seems to turn most exercisers and would-be clients off due to the fact that it’s incredibly tough both physically & mentally to add more work and stress to an already overworked and over-stressed lifestyle.
What can we do? 🤔 👉🏽 As health and fitness professionals, we have to make sure we are properly prescribing exercise. #exercisecorrectly 👉🏽 As people, we should strive to make exercise as important as going to work, eating lunch or paying the bills.
Let’s spread the word! 🙌🏽 #trainsmart#correctiveexercise
1 212 hours ago
This area of our body is the FOUNDATION to how we move in almost all ranges. .
Squats - deadlifts - kipping - sitting - turning - twisting - arching - pressing. .
We move only as well as our joints allow us. And seeing as there are 33 joints within our spine - I’d say it’s a pretty important area to focus on 🏼
This drill is not to be taken lightly and is important that you first have GOOD hamstring flexibility (for the Jefferson curl) and spinal flexion BEFORE loading it
Once you do have those things. This is a brilliant exercise to build both ROM (range of motion) and STRENGTH through both spinal flexion AND extension (the upward phase of the squat). Only a light weight is needed (8kg here🏼) and all movement is to be done at a steady pace. .
FEEL the stretch first. THEN move into the next position. Hold for as long as you can to really work on those ranges. .
Enjoy! This is a real favourite of mine 🖤 .
Thanks to @mobilise.activate.perform@hat_hewitt
1 432 hours ago
Late night online teaching. Green tea you're the best thing ever.
4 442 hours ago
We are excited about our upcoming shoulder injury prevention workshop at @crossfitelcid
Education is what we do. Dropping knowledge 💣’s is how we do it💪🏼
Use the Coregeous Ball to improve breathing function. Loosening up the soft tissues connected to the diaphragm will allow your body to use full range of motion to inhale a full, deep abdominal breath. @yoga.lu is demonstrating breathing while in a gentle spinal extension with the Coregeous Ball.
1. Place the Coregeous Ball behind your ribs and allow your torso to drape over it. (If your back lacks the ability to arch easily, place a pillow, blanket, your hands or a book behind your skull so that you can keep your neck in a neutral position).
2. Breathe to fill the lower abdominals and then allow the air to expand your ribcage in all directions.
3. Attempt to feel your chest and back simultaneously growing larger with each inhale.
4. Perform this sequence for 3 minutes to feel the ballooning pressure within the rib cage.
5 2062 hours ago
Got to try out #ladderbarrel in fantastic mixed apparatus session today with my training pal Nina Scott in Ashford, Co Wicklow. My hips, low back and hamstrings felt particularly good afterwards. Ladder barrel is so beautiful for back support in ‘Climb the tree’..... will I ever do it on #reformer again?! #keeplearning
Controlled articular rotations (CARs) for spinal rotation and side bending. There are tons of benefits to performing CARs, but let's highlight a few here: 1. Facilitates blood flow to the joint 2. Prevents maturation of fibrotic tissue (motion = lotion👌) 3. Delays or prevents onset of osteoarthrosis 4. Provides signaling to CNS to maintain ROM 5. Actively stretches surrounding muscles.
These are just to name a few but you can see why it is good to perform CARs, particularly for your spine as we really don't move it around too often during the day (especially in a controlled manner). I like to think of these as akin to flossing your teeth, but for your spine. You have to floss to prevent cavities and gum disease, just like you have to move around to prevent injuries and other shitty things to your body.
🚨BEDTIME MOBILITY ROUTINE 🚨
When going to bed at night 🌙, we need to relax our body and settle our muscular and nervous system down! -
🧘🏻♀️Here you see @docjenfit demonstrating an easy bedtime 💤 mobility sequence:
🔹Chest Open with Lower Trap Slides
🔹Deep Breathing via Diaphragm
🧟♂️TAG & SHARE WITH EVERYONE THAT SLEEPS🧟♂️
141 33664:39 PM Oct 13, 2018
FRONT OF KNEE PAIN
Do you have some pain with exercise in the front of your knee? Here's some ways to train around it.
Before I begin talking about this, I want to preface this with: I'm not saying that knees over toes or anterior knee travel will cause pain. Often those with pain or who are sensitive to that position will have pain with forward lunges. There are a variety of reasons for this, but the idea here is to calm shit down by modifying the lunge, and continue to build shit back up with exercises that don't irritate the front on the knee. (shoutout Greg Lehman) We want to find ways to continue to move and be active, not just shut down exercise completely.
So let's begin with some modifications. Some ways I like to modify are: using an object (golf club here) to decrease the anterior translation of the knee in the lunge and switching to a reverse lunge over a forward lunge. The reverse lunge is money for anterior knee pain as it allows for lunge training without aggravating the anterior knee.
1️⃣ Pain with lunges?
2️⃣ Try this: limit anterior knee travel
3️⃣ Or this: reverse Lunge
4️⃣ Add all kinds of weights
5️⃣ Elevate the lunge to make it more difficult
6️⃣ And use a soft pad if the lunge bothers the down knee
🔑 Use these modifications to train around issues until you've calmed things down, and slowly work your way back to your usual training routine.
Save the 📷 or share it with someone in need of some knee love.
🌈 𝐓𝐡𝐞 𝐌𝐨𝐫𝐞 𝐘𝐨𝐮 𝐊𝐧𝐨𝐰... 𝐅𝐨𝐥𝐥𝐨𝐰 𝐭𝐡𝐞 𝐌𝐨𝐯𝐞𝐦𝐞𝐧𝐭
𝐍𝐢𝐜𝐤 𝐇𝐞𝐥𝐭𝐨𝐧 @Dr.Nick.DPT#𝐇𝐞𝐚𝐥𝐭𝐡𝐒𝐭𝐫𝐞𝐧𝐠𝐭𝐡𝐌𝐨𝐯𝐞𝐦𝐞𝐧𝐭
104 26633 days ago
FIX YOUR FORM - TRY THIS
The RDL (romanian deadlift) is an excellent exercise to challenge the entire posterior chain. And specifically the unilateral (one leg) version is an exercise I use quite often in the clinic. It's a great way to look at unilateral strength, balance, hip hinge, motor control, and mobility all in one drill. One of the best "bang for your buck" movements. It's also a sneaky way to improve your hamstring mobility.
But commonly I see people who have never done it struggle with the initial form. So here' some ideas for regressions and progressions for those of you for whom this is too easy.
The first video is for those of you who haven't done one or can't nail down the form. Grab a foam roll and use it to stabilize and extend your back leg. The second video is for those who have too much forward knee travel with the uni RDL. The can be great for those with knee pain as this puts a stop to anterior knee travel. Just a note: anterior knee travel is not inherently bad, it's just often difficult to tolerate for those with knee pain.
The next videos are all progressions: using weight, using bands, and using both. I prefer the band around the upper traps, but for some people this can be an annoyance. Around the scapula is a perfectly fine way to modify the band position.
1️⃣ Form Fix: foam roll
2️⃣ Form Fix: block anterior knee travel
3️⃣ Unilateral RDL with weight
4️⃣ Unilateral RDL with bands
5️⃣ Unilateral RDL with bands + weight
🔑 The unilateral RDL is an excellent posterior chain exercise that can help with balance, mobility, hip strength, and carry over to many other movements. -
Did these drills help? Any other exercises you're having trouble with? Let me know down in the comments below.
Save the 📷 or share it with someone in need of some hip love.
🌈 𝐓𝐡𝐞 𝐌𝐨𝐫𝐞 𝐘𝐨𝐮 𝐊𝐧𝐨𝐰... 𝐅𝐨𝐥𝐥𝐨𝐰 𝐭𝐡𝐞 𝐌𝐨𝐯𝐞𝐦𝐞𝐧𝐭
𝐍𝐢𝐜𝐤 𝐇𝐞𝐥𝐭𝐨𝐧 @Dr.Nick.DPT#𝐇𝐞𝐚𝐥𝐭𝐡𝐒𝐭𝐫𝐞𝐧𝐠𝐭𝐡𝐌𝐨𝐯𝐞𝐦𝐞𝐧𝐭
The hips are one of the first places I look 👀 when someone comes in for an evaluation with low back pain. A person’s hip strength and their active mobility will give a ton of info about how well they can dissociate their hips from their spine. If you can’t control movement at individual joints, it’s hard to imagine being able to call on that mobility when you need it for a complex movement
📌 This exercise (originally saw this on @robrabena3 page) puts a person at various levels of a single leg hip hinge and challenges active internal and external rotation as it occurs on the hip. And the best part of this movement is that we train the hip in closed chain (foot on ground), as 90% of hip mobility drills tend to be in open chain (foot in air)
📌 You can alter the hip hinge in either direction to vary how flexed the hip is depending on the specific limitation that person has
📌 Single leg training is crucial for EVERYONE. Make sure you’re incorporating single leg strengthening into your programming for optimal joint health!
🚨HIP FLEXOR MOBILITY🚨
The hip flexors work hard and often become shortened. When shortened, they do not allow the leg to fully extend backwards. This can be problematic in conditions such as IT Band Syndrome, Runner🏃🏻♂️Injuries, Low Back Pain, and many other hip conditions.
👉🏻The following 4 exercises (SWIPE LEFT) will assist in loosening the hip flexor complex:
1️⃣ The hip flexor stretch opens the front of the hip and allows for better mobility of the hip. The added side bend increases the tension across the outer hip muscles. (🔈SOUND ON)
2️⃣ Be sure to reach high up on the dowel to avoid compression to the lower back.
3️⃣ Add a mobility band to increase the effectiveness.
4️⃣ The key is activating the glutes while in the stretch position. This allows you to actively pull your leg to the ground increasing the stretch. Also, keep the lower abs engaged to further the stretch.
🤠TAG AND SHARE SINCE HIP TIGHTNESS IS VERY COMMON🤠
🎥 and caption credit: @heafnerhealth
🚨Fixing Rounded Shoulders🚨
To reduce rounded shoulders and counteract the forward world 🌎 we live in, we can perform chest opening movements along with back/posterior strengthening! -
👉🏻 Implement these 4 movements throughout the day (instead of stretching):
🔹Kneeling Thoracic Extension (mobility): You can use a chair, bench, or even the side of a wall in a pinch. Sit back towards your heels. Lock hands behind your neck.
🔹Downward Facing Dog (mobility): Find an elevated surface to perform a scapula push-up. Transition into a downward dog 🐶 position. Maintain scapula engagement. Avoid shrugging. To progress this exercise in terms of shoulder demand, perform this exercise on the floor.
🔹Snow Angels (strength): Begin with shoulder extension until hand in line with body. Once achieved, perform upward and downward scapular motion without forward motion.
🔹Standing Y and T (strength): Activating mid and lower traps. At shoulder height, we get the best mid trap activation and at higher than shoulder height, we get the best lower trap activation.
🔥TAG AND SHARE WITH EVERYONE THAT COULD BENEFIT FROM THIS🔥
106 26606 days ago
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