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🤕UPPER BACK/NECK PAIN🤕 Upper Back & Neck pain is something many people may deal with every now and then or even chronically. Causes often include stress, too much time spent in one position, and/or some combination of the two Many people often obsess over their 💩posture as being the cause of all that is wrong in their life, but I will beg to differ. While the general posture (forward head/rounded shoulders/etc.) may be an issue, the bigger issue may be lack of awareness & moving out of those positions My go-to treatment for anyone coming to me wanting to improve their posture or to help with upper back/neck pain involves 2 things: 1️⃣ Getting them to increase their movement variability.💃🏾 This is a necessity in today’s day & age where we spend a lot of time looking down at our📱& sitting in the same position for multiple hours on bus/trains/driving, at work/school, or at home. Naturally our thoracic spine is rounded or flexed, but if we rarely spend time extending or rotating through this area, one can only assume that we will become stiff, tight, and potentially painful🦾🦿 • 2️⃣ Build strength & endurance in their neck and upper back.💪🏾 Many people who exercise/lift weights often think of the chest, biceps, abs, & glutes when programming for their summer bod and leave little room to train their back and more specifically their upper back. Generally, we should avoid training one muscle group without equally training the opposite group (ex. Push muscles = chest/tris v Pull muscles = back/bis). However, if we’re not training any of these muscles at all, we can also be creating a recipe for neck & back pain.👨🏾‍🍳 • For those who have zero interest at all in going to the gym, doing some of the simpler things in this post a few times/week will be a good option, along with keeping yourself moving. For more in-depth cues for the CARs movements check out @dr.christiantorres & @chungychung and if you have questions on sets/reps for any of the other exercises feel free to ask! And as always, if you or someone you know is dealing with this issue, give these exercises a try, comment/like/share/DM, or book an evaluation with myself or a PT near you! - @nilesnilesniles.dpt on Instagram

- Ideal Fit

𝗘𝗖𝗖𝗘𝗡𝗧𝗥𝗜𝗖𝗦: Most exercises include two phases, yet most of us only focus on one of them. The 𝗰𝗼𝗻𝗰𝗲𝗻𝘁𝗿𝗶𝗰 𝗽𝗵𝗮𝘀𝗲 of an exercise is defined as the portion where your muscle is shortening. This is usually the phase where youre working 𝗱𝗶𝗿𝗲𝗰𝘁𝗹𝘆 𝗮𝗴𝗮𝗶𝗻𝘀𝘁 gravity or some pulley system. Most people work hard through this motion, then relax and whip back to the starting position. The 𝗲𝗰𝗰𝗲𝗻𝘁𝗿𝗶𝗰 𝗽𝗵𝗮𝘀𝗲 of an exercise is defined as the portion where your muscle is lengthening. This is usually the phase where youre working to 𝗺𝗼𝘃𝗲 𝘄𝗶𝘁𝗵 gravity or a pulley system in a 𝗰𝗼𝗻𝘁𝗿𝗼𝗹𝗹𝗲𝗱 fashion. Most people breeze through this phase, when a lot of stress from your exercise is concentrated into this phase - more stress translates to more adaptation via increased strength, endurance, or hypertrophy. You can modify your workouts very easily by focusing on the eccentric portion of your exercise. An easy and time-tested method is 𝗰𝗼𝘂𝗻𝘁𝗶𝗻𝗴 𝘁𝗼 𝘁𝗵𝗿𝗲𝗲 during your eccentric phase - this may seem easy at first, but youll quickly notice that you need to reduce your resistance to maintain the same repetition range. Since this method increases the frequency of micro muscle tears, you might notice more delayed-onset muscle soreness (DOMS) after your workout, so maybe just 𝘁𝗿𝘆 𝗼𝗻𝗲 𝗲𝘅𝗲𝗿𝗰𝗶𝘀𝗲 𝗮𝘁 𝗳𝗶𝗿𝘀𝘁 and branch out from there. Stay tuned because were just getting started on this page. Need some direction? 𝗗𝗠 𝗺𝗲 𝗮𝗻𝘆 𝗾𝘂𝗲𝘀𝘁𝗶𝗼𝗻𝘀 𝘆𝗼𝘂 𝗵𝗮𝘃𝗲, or schedule a consult call to talk about personal coaching at https://bit.ly/3c9xAyk. #StrengthTraining #StrengthAndConditioning #StrengthCoach #FitnessCoach #FunctionalStrength #AnatomyAndPhysiology #CSCS #StrengthGains #WorkoutMotivations #ExercisePhysiologist #ExerciseGoals #FitnessCoaches #StrengthCoaching - @dr.alexstone on Instagram

Trainer: @helenclarkepilates . Helen is doing some great things in the Pilates world of Perth with her business @corefocuspilatesaus 😊 . Located in Subiaco, Nedlands and Churchlands, Helen has a real passion for reformer Pilates and building community. @corefocuspilatesaus has lots of daily classes and lots of variation including their new Box and Jump class! . Congrats on being a featured trainer and keep up the great work 😊🙌 . #perthfit #perthfitnessguide #perthpilates . 📷 @helenclarkepilates - @perthfitnessguide on Instagram

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- fractured my left wrist 4 times and right wrist 3 times. AND I DID IT ON FATHERS DAY. BRUH

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Monday LEGGG DAAAYYY Show up and work! This outfit would look soooo good on you! Get the look! Link in bio 🖤🖤 #zyiaactive #zyialeggings #zyiaactivewear #showup #weightlossjourney #momswholift #605gritfitness #girlswholift #bodybuilding #legday Xoxo - @seasonsleigh on Instagram

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Long spine = a happy spine. Long, strong, and beautiful! // regram via @basmanovskaya - @peakpilates on Instagram

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Great article from @shaunwebbgolf and @mikegranatogolf over at @athletic_motion_golf utilizing #GearsGolf to highlight important aspects of the golf swing! Link to the article in our bio. https://www.golf.com/instruction/10-swing-killers - @gears.sports on Instagram

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📚Did You Know? Follow 👉@nomusclepainonthebody for daily pain management tips📚 🔔Turn on post notifications so you never miss a post! The QL muscle muscle goes from the bottom of our ribs to the top of our hips. If it gets tight it can compress the spine and add to your pain Stretching out this muscle can help relieve the pressure it may be adding on the low back. This can be done seated or standing. If you have low back pain take a look at your QL to see if it’s tight and adding to it. Hold for 30sec-2min until you feel some relief Take care of your body and it will take care of you for the long haul! Follow 👉@nomusclepainonthebody for daily pain management tips📚 📢Find this helpful? Share it with your friends! #backpain #backpainrelief #chiropractor #spinehealth #spine #physicaltherapy #posturecorrection #posture #neckpain #lowbackpain #chiropractic #rehab #spinalhealth #goodposture #badposture #backproblems #rehabilitation #backstretch #physiotherapy #backworkout #painfree #sciatica #sportsmassage #lowerback #painrelief #hippain #muscletherapy #painmanagement #lowerbackpain - @nomusclepainonthebody on Instagram

- 10 Weeks to Fit

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🔥Ready to find out how much you need to stabilize your skiers ankles??? ⛷️ Find something to use as a small platform. I have a plate here, you can use any step. Place the toes on the platform, keep the heel off the floor. Dont let it touch the floor at any point. ⛷️ First version: Start in a slight single leg squat. Hold a weight in one hand. Slowly pass the weight back and forth, dont let anything move in the lower body, dont fall, and dont let your ankle move!! 🙌. This version will challenge the ankle stability by alternating load to either side that you must stabilize without movement!! (Sounds familiar? Check two posts ago!) ⛷️ Second version: use a long dowel or stick. Assume the same position, and hold the dowel above your head. Slowly side bend over the leg, back and forth, without moving the leg!! 🙌. This version challenges the ankle by stabilizing from underneath as the upper body moves over the stable leg! ⛷️ Too hard? Check the pics at the end... First one is with the back leg off the ground of youre feeling ambitious, the second pic is an easier variation with the back toe resting on the ground for just a little help!!! ⛷️ Stay strong, ski hard, dont lose your season! . #skidoctor #skiinjury #skiinjuryprevention #skiworkout #skitraining #womenski #physiogram #physicaltherapists #snowsportsmedicine #offpisteskiing #freerideskiing #skieveryday #powdertothepeople #skiingsoon #skiinglove #prehab101 #livetoski #letsgoskiing #skiadventure #embracethestorm #sheskis #skilikeagirl #goshred #aclclub #aclrecoveryclub #aclinjury #backcountryski #rulethemountain #carvingskills #powfordays - @karin.skidoctor on Instagram

Hip flexor strains and hip flexor tightness are a common thing! So is hip flexor related low back pain! - Your main hip flexors include the ileopsoas muscle and the rectus femoris quad muscle. The ileopsoas starts on your lumbar vertebrae and goes down and attaches to the femur. The rectus femoris starts on the pelvis and goes down past the knee so it can bend the hip AND the knee joints. - We are a sitting population nowadays which means these muscles are in a shortened position for extended periods of time which means they can often get tight! - However hip flexors are also often neglected in training routines meaning they are actually usually WEAK as well! - Swipe to see some of my favorite ways to train the hip flexors! - Don’t forget to train these muscles guys! Your hips and low back will appreciate it! - @dr.josh.elzey on Instagram

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“Chicks” 😳 - @3.1415926535897932384626433832 on Instagram

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If youre looking for a change of pace in your workout routine, CORE Physical Therapy has a library of free videos you can follow. www.corept.net/instructional-videos #Workout #Exercise #Fitness #Gym #WorkoutAtHome #HealthAndWellness - @corephysicaltherapysocal on Instagram

If you’re looking for a place to buy new boots, find the dealer locator link in bio! #SupportBootsPerfected - @iconoclastboots on Instagram

- Healthy Living

Benefits : ☑️Maintaining the range of motion ☑️strengthening the surrounding muscles and tension ☑️alleviating pain ☑️minimizing the risk of hip damage ☑️reducing the need for hip surgery in people with osteoarthritis ☑️Increased range of movement in the joints ☑️Enhanced muscular coordination ☑️Increased energy levels (resulting from increased circulation of blood to various parts of the body.) ☑️and much more: Add more here in the comments👇🏼👇🏼👇🏼👇🏼 . #lifemission #pt #physio #physiotherapist #physiotherapy #physioteam #physiolife #physiotutors #physiotherapy_world #physiotherapists #physiogel #physiopilates #physiostudent #physios #sportsphysio #physiotherapyclinic #physioworld #physiotherapysession #physioathome #physiotoday #physiorehab #physioprevention #physionews #physioforlove❤️ - @physio_universe on Instagram

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Great advice for a Athletes @believeperform 💪 #athlete #sports #performance #mindset #focus #training #nutrition - @smartnutritionindia on Instagram

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*CONTEST ALERT*⁠ Enter for your chance to win a 2-night stay in a Private Fitness Suite!⁠ ⁠ To enter, follow these steps:⁠ - Follow @arizonagrand, @gainsinbulk, and @joinbeckylewis on Instagram.⁠ - Tag two friends on a Grand Fit Giveaway posts on any of these profiles.⁠ - Submit your entry, including name, email, and Instagram handle here: ⁠https://bit.ly/33dwRsX Submit your entry by 10/5/2020 to qualify! Winner will be chosen on 10/6/2020. ⁠ ⁠ #grandfitgiveaway #arizonagrand #privatefitnesssuite #fitnessfam #fitnessislife #activemom #fitnessAZ #activetravel - @arizonagrand on Instagram

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📚🔬 Taping for Patellofemoral Pain Syndrome ℹ️ℹ️ BACKGROUND: Patellofemoral pain syndrome (PFPS) is characterized by anterior knee pain and/or pain in the retro-patellar and/or peri-patellar region. ℹ️ Pain typically increases with activities such as: Squatting. Kneeling. Stair climbing. Prolonged sitting. ℹ️ The underlying causes of PFPS are multifactorial and may be associated with biomechanical and or neurophysiological changes at the pelvis, hip, knee or ankle regions. ℹ️ Taping is frequently used as part of the multi-modal management for PFPS, including: McConnell Patellofemoral Joint Taping (PFJT). Tibial Internal Rotation Limitation Taping (TIRLT). ℹ️ Clifford et al. (2020), investigated the effects of TIRLT, PFJT and no taping on perceived pain and lower limb kinematics during a lunge and single leg squat (SLS) in people with PFPS. 🔬🔬 METHODS: This cross-sectional study compared the effects of TIRLT, PFJT and no taping, on knee pain and lower limb kinematics during two pain-provoking movements in people with PFPS. 🔬 Participants with PFPS (n = 23) performed a lunge and SLS under three randomised conditions: TIRLT, PFJT and no taping. 🔬 The Codamotion system captured and analysed lower limb kinematic data in the sagittal, transverse and coronal planes. 🔬 Peak knee pain intensity during the movement was assessed using the Numerical Rating Scale (NRS). 📊📊 RESULTS: Participants reported significantly less pain with the TIRLT and PFJT techniques compared with no tape during the lunge and SLS. 📊 There was no evidence of altered lower limb kinematics accompanying pain reductions with either taping technique. ✅✅ CLINICAL SIGNIFICANCE: Both forms of taping may be useful adjuncts as the short-term benefit of pain relief may enable participation in more active forms of rehabilitation. 🧠🧠 Thoughts? Questions? Comments? 👇🏽 Write them below. 📚📚📚 SOURCE: Clifford et al. 2020. The effects of McConnell patellofemoral joint and tibial internal rotation limitation taping techniques in people with Patellofemoral pain syndrome. Gait & Posture. 82, pp 266-272. - @physicaltherapyresearch on Instagram

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How do you keep your shoulders healthy? We start this treatment by body mapping with the Neubie to identify those “hot spots” where neuromuscular inefficiencies exist and where to direct the re-education efforts. After that, we place electrodes on those areas to retrain the exact muscles as the patient goes through various mobilizations and movements and relearns to use those muscles in these movements.⁠ ⁠ By sending this new, massive input into the nervous system and brain, patients learn to *Reset* any limitations the brain is imposing on those areas which limit function and range of motion.⁠ ⁠ - @neufitrfp on Instagram

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So a few of you know but most probably don’t that I’ve been having issues with my wrist since my last year in college...after finally getting scans it turns out I had some pretty extensive damage in there so yesterday I had a wrist reconstruction to fix it all 👨🏻‍⚕️🔪 I look & feel a bit rough at the moment but I’m just happy that it’s been fixed now & I’m one step closer to being back to my best...bring on rehab 🏀💪🏼 #imnowlefthanded - @aliciafroling9 on Instagram

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I will rise with a spine of steel and a roar of thunder. . Enjoy my gym faces everyone. . @sylverback_apparel @l.o.u_3 @kinetic__nutrition @bottingcameron . . #bekinetic #strongwomen #mom #upperbody #strength #iam1stphorm #wedifferentoverhere - @bluecollaraesthetics on Instagram

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You will never know what you are physically capable of doing without being educated on your body. We have spent years mastering the understanding of the body and its functions. Message us your fitness and health goal and let’s get you working out smarter. - @efficient.fitness on Instagram

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4 weeks earthside 🌍 ➡️ Swipe for 7 days pre DDay 🤰🏽 . This wondermum kept up her Clinical Pilates sessions right up until DDay then arrived back in Studio 10 days later ready to get her recovery show on the road! 💥 It’s certainly not all unicorns & rainbows & sometimes Bub demands the carrier but hey...where there’s a will there’s a way! 🚀 . Don’t forget to make YOU a priority Mumma’s & mumma’s to be ✔️ . Not sure where to start? Give us a shout & we can help 🤳🏼 #prenatal #postnatal #babyonboard #innerwestmums - @thestudiorozelle on Instagram

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- I was in a terrible accident just before Christmas in 2014. One of my injuries was a shattered patella. I had to wait two weeks for the swelling to go down and to have some fluid drained before I could have surgery. Here’s what it looked like!

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Getting right. - @sportsacademymed on Instagram

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SERRATUS PLANK PROGRESSIONS FOR BULLETPROOF SHOULDERS Serratus anterior is an important muscle that controls how well our shoulder blade moves as we raise our arm overhead. Without this muscle functioning properly, pain with overhead pressing is a given. This simple bodyweight serratus anterior plank progression can be incorporated into a warmup or as a training exercise to get this muscle going. Its quite literally impossible to not have this muscle engaged when doing this exercise. I love the pike position progression because it really challenges your core and gets you into an overhead position (if you were in pain) relatively pain-free. KEY POINTS: Be sure to let your shoulder blades passively tuck together and not move any other part of the body. MAINTAIN tension! HOW MANY? High repetitions, with lots of holds at the top. If you enjoyed this post, follow my page @thehpm for other exercise variations and write me a comment below! - @thehpm on Instagram

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Sciatic Nerve Pain👉🏽 - The majority of these movements are aimed at slowly improving tolerance to nerve tension. . They are not super exciting challenging core stability exercises touted to relieve back pain. . Their focus, like much of back pain rehab, is on slowly working through positional intolerance. . I’ve gotten a lot of questions about sciatica recently and realized I had never done a post with this specific approach. . In cases of pronounced nerve irritation, sciatic pain may be exacerbated by global flexion of the spine and mobilization of the posterior thigh and lower leg. . Our goal is habituation to this sensation via graded exposure. These movements can be overdone. Proceed cautiously if you’re experiencing nerve pain. . #TeddyTalksBackPain #StrengthCoachTherapy - @strengthcoachtherapy on Instagram

So last year I snapped my ACL playing netball and had to have ligament replacement surgery. It was as painful as it sounds. The rehab was full on and took 12 months. I ended feeling quite strong but had very little cardio fitness left. So I decided to try and start running again and used the couch to five km app (not sponsored). In the beginning I could hardly run for 2-3 mins at a time. Today, I ran for 35 straight and did 6.3km. It took me 11 weeks but I ran over 100kms in that time and while I didn’t love it, I’m bloody proud of myself. I think my netball career might be over but I’m stoked with what I achieved in a relatively short time 💪🏻 - @melwilson_kidspot on Instagram

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Posted @withregram • @bodyherosupplement Todays workout I can say was AMAZING. Firstly really rare Iam training with someone 2ndly we did about 8 exercises with BOOMMM BUILDER and small lunges walk in the end Nd 30 mins incline walk ! I feel power ! Didnt do our maxes but hit the moment where we were screaming after drop sets! Good sign 🤣😍🙈 Thanks @naomiwing_ for visiting my lovely gym @olympian_fitness and trying new machine! I feel like I love it after it was the last exercise we did ! Dont be scared to use weights girlzzzzz 🧚‍♀️🧚‍♀️🧚‍♀️🧚‍♀️🧚‍♀️---🦸‍♀️🦸‍♀️🦸‍♀️🦸‍♀️🦸‍♀️ From butterfly lady become Wonder Woman ! . . . 1292 Greenford Road Ub60hh London #pic #training #gymmotivation #motivation #bestoftheday #photooftheday #superpower #wonderwoman #gymtime #onepiece - @olympian_fitness on Instagram

- arthritis in knee, medial meniscus tear and PFS

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