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𝐛𝐚𝐝 𝐢𝐝𝐞𝐚 | 𝐯𝐢𝐧𝐧𝐢𝐞 𝐡𝐚𝐜𝐤𝐞𝐫 - 6
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SPINE MOBILITY TRAINING🚨 Follow 👉@backpaintip for daily pain management tips📚 📢Find this helpful? Share it with your friends! 🔔Turn on post notifications so you never miss a post! 🟦 Feeling stiff or achy in your mid to lower back, give these exercises a try. No equipment needed. Just you, a floor, and 5-10 min. 🟩 This is where understanding the body as a kinetic-chain⛓️comes into play. If motion is lacking at one joint, an adjacent joint may be stressed leading to injury. Mobility in these areas help with shoulder, neck, and low back health. 1⃣ Kneeling Thoracic Rotation Quadruped Pass Through Rotation 2⃣ Open Book (no foam roller needed) 3⃣ Scorpion 4⃣ Lower Trunk Rotation 5⃣ Quadruped Lateral Rocking Follow 👉@backpaintip for daily pain management tips📚 💜TAG AND SHARE - WE ALL NEED MORE MOVEMENT💜 by @dr.giardina.dpt #spinalhealth #thoracicmobility #posturecorrector #scoliosisexercise #rangeofmotion #backpainrelief #kinstretch #backpain #correctiveexercise #backexercises #backexercise #scoliosisstrong #prehab #injuryprevention #backrehab #scoliosiswarrior #scoliosis #mobilitywod #mobilitywork #scoliosisawareness #healthyspine #neckpain #jointhealth #performbetter #lowbackpainrelief #backpain #posturecorrection #mobilitytraining #backhealth #spinemobility - @backpaintip on Instagram
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📚DID YOU KNOW? Follow 👉@backpaintip for daily pain management tips📚 . 📢Find this helpful? Share it with your friends! 🔔Turn on post notifications so you never miss a post! . . . . . . . . #prehab #painfree #injuryprevention #painmanagement #physicaltherapist #PT #physio #physiotherapy #mobility #painrelief #physicaltherapy #injury #rehab #injuryrehab #jointmobility #functionalmovement #wellness #mobilitytraining #mobilitywod #mobilityexercises - @backpaintip on Instagram
**New - Sacroiliac Joint Issues Handout** This chiropractic patient handout discusses sacroiliac joint issues; helping your patients understand the cause of their SI issues and how they can take proactive steps to find relief and minimize future recurrences. #chiropractic #sijointdysfunction #sijoint #wellnessmedia #wellnessmediaresources #wellnessmediaforchiropractors - @wellnessmediachiropractic on Instagram
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FULL BODY MOBILITY WORK . Follow @allpainrelief for more Follow @allpainrelief for more . 🔥Simple. Effective. Back Pain Relief. 🕊️ Link in our bio @allpainrelief . . ✳️This routine is strategically designed to hit a bunch of different things and all the major joints. . ✳️No fancy moves here, just some basic fundamentals which will give you a ton of BANG for your BUCK, especially if you are short on time. . 1️⃣ Quadruped Shoulder CARs 2️⃣ Quadruped Full Spine Cat / Camel 3️⃣ Quadruped Hip CARs 4️⃣ Quadruped Hip IR / ER 5️⃣ Alternating Elbow / Wrist Flexion + Elbow / Wrist Extension 6️⃣ Wrist Pull Aparts 7️⃣ Sidelying “Open Book” 8️⃣ Alternating Ankle Dorsiflexion / Plantarflexion 9️⃣ Cervical CARs . ✅Do 5-10 reps of each one on each side. . 🔥All it takes is 10 minutes a day to take care of your joints! Doing this routine consistently will really make a difference in how you move and how you feel! So give it a try and let me know what you think!!!🔥 . 💯Tag someone who could use more mobility! ❤️ Like & save if you found this helpful! . . Great post by @thephysiofix . . Follow @allpainrelief for daily tips on how to get rid of neck, shoulder & back pain 📚 . . 📢Find this helpful? Save for later and SHARE with a friend! . . #sensorydeprivation #neckpainrelief #chiropractors #innateintelligence #triggerpointtherapy #painfreeliving #muscletherapy #muscletension #lowbackpain #backpainsucks #chronicbackpain #backpainsupport #backpains #backpainsolution #backpaintips #painreliever #lowerbackpain #shoulderpain #tensionrelief #accupuncture #naturalpainrelief #backpain #painrelief #backpain - @allpainrelief on Instagram
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Nuova tecnologia lipolaser solo da segreti di donna, venite a provarlo! #dimagrimento#lipolaser#unicoinregione#beauty#estetica# - @segretididonna on Instagram
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Follow @yoga.forsoul . . Bridge Pose or Setu Bandha Sarvangasana is a calming yoga pose that helps to reduce stress, and stretches the chest, neck, and back. It also builds leg and back strength. - . #yogaaddict #onebreathatatime #yogaeveryday #yogadaily #yogapose #yogalife #yogapractice #yogainspiration - @yoga.forsoul on Instagram
🦵🏼✴️Hamstring Mobility Work✴️🦵🏼 — — 😏Struggling with tight hamstrings? 😏Or maybe you have plenty of flexibility but you lack the ability to control your mobility? 😝Well either way, I got you covered! — — I put together a quick hamstring routine that also works the hip flexors, hip adductors (groin), glutes, calves & that pesky sciatic nerve! — — 1️⃣ Hamstring Kickstand “Scoops” 2️⃣ Standing Hamstring Stretch to Inchworms 3️⃣ Seated Hamstring Kick Outs 4️⃣ Kneeling Hamstring Stretch 5️⃣ Supine Straight Leg Drops 6️⃣ Pancake Lean Complex — 🔑 Don’t just speed through these movements, slow them down and really learn how to control each position. 🔑 After all, mobility is all about control 😍😍 — — 👍🏼 I like to 1-2 rounds depending on how I feel. This should take you around 10-15 minutes to complete. — — Give it a try and DM me or comment below if you have any questions.👊🏼💥 — — Tag a friend who needs more hip mobility! — — #clinicalathlete #hipmobility #hippain #hiprehab #hamstringstretch #mobilityflow #mobilityroutine #hamstring #hamstringworkout #hamstrings - @thephysiofix on Instagram
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Cochlear Implant Surgery . Source:JAMA Otolaryngol Head Neck Surg. 2020;146(1):92. doi:10.1001/jamaoto.2019.2274 . #ear #ent #cochlea #doctors #medical #health - @med.learn on Instagram
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#ماساژ_بانوان دوستان خود را#تگ کنید #سلامتی و طول عمر افزایش گردش خون #لذت و #آرامش #فرم_دهی #زیبایی #ریلکسیشن #ارزان #تخفیف_ویژه #بانوان #سیاتیک #کمر #گردن #باسن #پا #ماساژ_پا #ارگاسم #massage #feet #feet_massage #orgasm - @massage_rooms on Instagram
Good sleep is essential to your health, & an important part of your overall well-being. Studies have found that people who ranked their quality of life very good or excellent slept an average of 18 to 23 minutes longer than those who considered their health & quality of life poorer. We don’t often think about our spines when we’re lying in bed. But our sleep posture can help determine whether or not we experience back pain. Certain sleeping positions can help ease back pain, so find one that is most comfortable for you. Try sleeping with a pillow between or underneath your legs for extra support. If you sleep on your side, put the pillow between your knees & draw them up slightly toward your chest. If you like to sleep on your back, try the pillow under your knees, or roll up a small towel & place it under the small of your back. Avoid sleeping on your stomach because it puts a lot of strain on your back. If it’s the only position you can fall asleep in, put a pillow under your stomach to take some of the pressure off your back. Majority of sleep research has been performed in whites of European descent & very little sleep research has been done in Black & Latinx communities. However, based on the available literature & the high prevalence of risk factors in Latinx & Black communities, such as diabetes, high blood pressure, depression muscle pain, stress, living in the inner city, & use of alcohol, the prevalence of important sleep disorders such as obstructive sleep apnea & sleep habits such as poor sleep hygiene are suspected to be, unfortunately, high. Everyone deserves the right to proper rest & sleeping health. I hope these sleeping positions info can help improve you or your loved ones sleeping patterns. May you have a restful & peaceful sleep 💙😴💭 #LatinxHeritageMonth #SleepHealth #BackPain #LatinxHealth #BlackHealth #CentralAmerica #CentralAmericans #ProperSleep #BackPain - @centam_beauty on Instagram
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Knee to wall test 😌 The deep squat is a good way to test your ankle ROM, however, if for whatever reason you cannot do the deep squat, we recommend using the knee to wall test. Measure the distance your big toe is from the wall as you reach your knee and touch the wall (must have heel planted and foot inline with knee). There is a lack of normative data regarding these test, however we do recommend a minimum of 8-10 cm, preferably over, especially if you are a runner! Limitations in ankle ROM may lead to gait alterations when walking and running. We often find those suffering from limitations or/and regular injuries also have poor range of movement in their ankle joint. What did you score? Fix your ankle joint mobility with our squat workshop, don’t let the name put you off as it’s a workshop for all skill levels. ☺️ Have a FANTASTIC weekend. - @myfootfunction on Instagram
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FULL BODY MOBILITY WORK . 🚨 Just 10 Minutes for All-Day Relief! 🚀 Link in our bio @neckpainaid 🚨 . . 🤗This routine hits the hips, spine, wrists, knees, ankles and shoulders- that’s a lot of different areas with just 1 routine. . 🤗No fancy moves here, just some basic fundamentals which will give you a ton of BANG for your BUCK, especially if you are short on time. . 1️⃣ Hip ER Side Leans 2️⃣ Hip IR Foot Lift Offs 3️⃣ 1/2 90/90 Front Leg Lifts 4️⃣ 1/2 90/90 Back Leg Lifts 5️⃣ Wrist Extension Contract / Relax 6️⃣ Kneeling Cat/Camel 7️⃣ Standing Tibial Rotations (Knee CARs) 8️⃣ Kneeling Shoulder Internal Rotation PAILS/RAILS . 🔥All it takes is 20 minutes a day to take care of your joints! Doing this routine consistently will really make a difference in how you move and how you feel! So give it a try and let me know what you think!!!🔥 . . Great post by @thephysiofix . . Follow @neckpainaid for daily tips on how to get rid of neck, shoulder & back pain 📚 . . 📢Find this helpful? Save for later and SHARE with a friend! . . #ptvitals #mobilitytraining #mobility #mobilitywod - @neckpainaid on Instagram
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10 Movimientos simples para hacer, si te sientas demasiado. Estos Te ayudan a quemar grasa!!! 💪Pruébalo, te devolverá vitalidad a tu vida para que puedas ser delgado, activo y enérgico para ti y tus seres queridos. Personalmente, te recomiendo que incorpores estos 10 movimientos simples en tu día. Tardan menos de 15 minutos y pueden desbloquear los flexores de la cadera (músculo de supervivencia) para que no se quede atrapado en el modo de almacenamiento de grasa. 😎👉¡Asegúrate de revisar la siguiente página para conocer los 10 movimientos simples que traerán vitalidad a tu vida! 📍HAZ CLIC AQUÍ: https://bit.ly/Mas-Informacion-Flexores - - #fitness #fitnessmotivation #fisioterapeuta #fishinglife #yoga #ejerciciosencasa #rebajar #vitalidad #flexoresdecadera #desbloqueatucuerpo #desbloqueatucuerpofitness - @fissnetsalud on Instagram
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Chances are, you’ve heard once or twice about your glute med (pronounced “gloot meed”), especially if you’ve had any issues with your hip or lower back. Your gluteus medius sits on the outside of your posterior pelvis. In relation to your gluteus maximus, it’s pretty small. But it plays a VERY important role in the stability of your pelvis. It is the primary stabilizer for the pelvis when you’re standing on one foot, which happens any time you run, go up the stairs, get into a lunge position, walk…pretty important things. # One thing you might not know about the gluteus medius is that it is pain inhibited. So, if you injure your back, SI joint or hip, there ends up being a disruption between the brain and the gluteus medius. This either means the muscle atrophies to some degree or it shuts off completely. The problem is that the body is SUPER smart. There are many times that the gluteus medius isn’t working correctly and you don’t even know it because that piriformis and IT band are really good at taking over. But those muscles are not made to stabilize the pelvis and so they get tight, overactive and start creating issues like bursitis, knee pain and sciatica. # Unfortunately, the gluteus medius may not automatically “come on” if you throw the right exercises at it. There are exercises like the clamshell and lateral banded walking that target the gluteus medius. But if it’s not firing, guess what, those other muscles are taking over and could be further exacerbating your issue. # Have you tried to solve your lower back pain, knee issue or hip pain with gluteus medius exercises only to feel like the issue has not changed or even gotten worse? You may need something called neuromuscular education, which will re-establish the pathway between your brain and that muscle. Don’t know what to do for this? Guess what. I do. DM me or click the link in my bio. I can help. - @healthhealingandperformance on Instagram
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Running Injuries - Knee pain is the most common symptom of injury in runners. The most common cause of knee pain is patellofemoral pain syndrome. The hallmark of this syndrome is the gradual onset of pain in the front of the knee, near the kneecap. The pain is worse after sitting for a long time or when going up and down stairs or hills. Another cause of knee pain is iliotibial band syndrome, which affects the outside of the knee and can travel up the outer side of the thigh to the hip. Click our bio link for complete information. - @jamanetwork 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
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🚨 𝐇𝐎𝐖 𝐓𝐎 𝐔𝐍𝐋𝐎𝐂𝐊 𝐘𝐎𝐔𝐑 𝐋𝐎𝐖𝐄𝐑 𝐁𝐀𝐂𝐊! 🚨 Follow @allpainrelief for more Follow @allpainrelief for more . We will be choosing one person to work with (for FREE!) and correcting whatever they need to work on (form assessment of their lifts, suggesting exercises, injury prevention, etc). Simply 𝗟𝗜𝗞𝗘 and leave a 𝗖𝗢𝗠𝗠𝗘𝗡𝗧 with the hashtag #LuHelpsYou along with what you need help with! ▃▃▃▃▃▃▃▃▃▃▃ . With most of us still practicing social distancing, some of us are finding ourselves sitting more and not moving as much during these times. The lower back can generally take the load and generally feel tight. Gently stretching and/or mobilizing the area will help create more space and promote more movement in the area for healthier tissues and joints. It is also important to follow up with stability exercises to help cement the results you created. 1️⃣ 𝗗𝗢𝗪𝗘𝗟 𝗦𝗘𝗟𝗙 𝗧𝗥𝗔𝗖𝗧𝗜𝗢𝗡: Lay face up on the ground underneath a squat rack or door frame. Have a dowel at slightly further than arms length and pressed against the squat rack. With the knees bent to roughly 45 degrees, press the dowel against the squat rack and yourself away. 2️⃣ 𝗟𝗢𝗪𝗘𝗥 𝗕𝗔𝗖𝗞 𝗧𝗥𝗔𝗖𝗧𝗜𝗢𝗡: Place a stability ball on a bench and lay face down on it. Grab onto the bench with both hands for support. Relax the lower back and lower body as much as you can and let gravity pull the legs down towards the ground. Be sure to have the stability ball at abdominal level. 3️⃣ 𝗘𝗟𝗗𝗢𝗔 𝗦𝗧𝗥𝗘𝗧𝗖𝗛: Sit on the ground with your back against the wall. Have the legs bent with the knees pointed outwards and ankles completely flexed. Sit as tall as you can to help lengthen the spine. Raise both arms overhead with the wrist bent and fingers pointed outwards. . 🚨 𝗟𝗘𝗧 𝗠𝗘 𝗛𝗘𝗟𝗣 𝗬𝗢𝗨 𝗠𝗢𝗩𝗘 𝗔𝗡𝗗 𝗣𝗘𝗥𝗙𝗢𝗥𝗠 𝗣𝗔𝗜𝗡 𝗙𝗥𝗘𝗘 📷 @lustrengththerapy . #sensorydeprivation #neckpainrelief #chiropractors #innateintelligence #triggerpointtherapy #painfreeliving #muscletherapy #muscletension #lowbackpain #backpainsucks #chronicbackpain #backpainsupport #backpains #backpainsolution #backpaintips #painreliever #lowerbackpain #shoulderpain #tensionrelief - @allpainrelief on Instagram
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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
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🚨*S H I N S P L I N T S*🚨 Feeling like the muscles in your shins are being ripped away from the bone every time you run, jump, or walk?🍌🍖 • Then this post might be for you! • Medial Tibial Stress Syndrome (Shin Splints) is a condition that may involve a variety of muscles, tendons, bones, & more specifically, the periosteum (outer layer of bone) in our lower leg. For most body parts when we start a new activity or something we haven’t done in a long time without proper progression, the result is irritation to some degree. That exact formula + repeatedly doing the same irritating activity (jogging, sprinting, jumping jacks) many times is a key ingredient in the recipe for shin splints.🧑🏼🍳🥗🥩 • As a PT, I am interested in the *why* - the reason behind someone’s pain, but most people are usually more interested in *what* to do about it. For someone dealing with shin splints, it is important to know that both tie in to each other. So here is what to do & why: • 1️⃣ Active Rest. This can be the same activity at a lesser intensity or a different activity altogether (Example: running 5 miles irritates shin splints, running 3 miles or biking 10 miles doesn’t) • 2️⃣ Strengthen & Stretch the irritated areas. This will build resilience and tolerance to those activities. Exercises in this post are a good starting point for shin splint rehab • 3️⃣ DO NOT completely stop the activity. Stopping might feel amazing, but if you don’t build resilience in these areas then you are setting yourself up for the same issue to keep coming back • 4️⃣ Slowly return to your original activity, but progress in reasonable increments that don’t irritate symptoms (ex. Add 0.25 miles to every 3rd run) • These exercises are beginning steps & don’t paint the full picture of rehab for shin splints. If you or someone you know thinks they have shin splints, reach out to a physical therapist (like myself) for an evaluation to correctly diagnose, rule out other possibilities, & to progress properly so that you can return to doing the things you love pain-free. Otherwise like/comment/share/save this post & feel free to comment/DM with questions or suggestions for future posts!📲 - @nilesnilesniles.dpt on Instagram
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💥Simple Ways to target the Soleus Muscle!💥 - 🔎When talking about muscle activity last week, I mentioned that the Soleus has been recorded to develop 6.5-8x bodyweight💥 (Based on Dorn et Al. 2012). This makes this muscle a top contributor as you run, especially for long distances! - 💎This reflects the importance of this muscle during running. Therefore, it may be key to incorporate exercises that target this area! - 🔑So here are some simple exercises that I use to initially target the soleus muscle: 1️⃣Soleus Wall Sits- This a simple and effective way to isometrically load not only the soleus, but also the quads, which is also a key muscle as you run. Shoutout to @zerenpt for this one! 2️⃣Seated Heel Raise- A simple exercise that requires minimal equipment! Just remember the demands of this muscle and you may need to progress this exercise further to prepare for the demands of running. Incorporating more weight and/or changing the tempo/speed of the heel raise are simple to do that! 3️⃣Bent Knee Heel Raise- A staple exercise that works more on the soleus muscle. Maintaining a bent knee biases loads more toward the soleus! - 👇I hope you guys found this post useful! Let me know what other topics youd like me to go over! - @jpgloria.dpt 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
🦶🏼PLANTAR FASCIITIS🦶🏼 ➡️ Do you have heel pain 💢 that is most prominent in the morning ☀️ when you first take a step out of bed 🛌? ➡️ Heel pain can be caused by stress 💢 placed on the plantar fascia ligament when it is stretched irregularly, which can cause small tears and inflammation 🔥 on the fascia. Stretching and strengthening 💪🏼 can help the ligament to become more flexible and can strengthen the arch, in turn reducing stress on the plantar fascia! 🙌🏼 Here are some exercises that can complement your regular calf stretches 😉, so give them a go and let me know what you think of them! 😊 1. Kneeling Lunge End Range Lift Off 2. Big Toe Extension with Dorsiflexion 3. Soleus Dynamic Stretch - Middle, Left, Right 4. Calf Raises with Big Toe Extension ✅ You can use a rolled up towel for any of these exercises! ✅ Let me know 🙌🏼 how it goes and ❤️LIKE & 😍SHARE this post with anyone you know with foot pain! 🤗 - @jennchew.mpt on Instagram
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STANDING FORWARD BEND - UTTANASANA Uttanasana is one of the most commonly performed of all the standing poses. It’s also one of the most useful IF performed properly. In many classes, it serves as a “rest period” between the poses of the standing sequence. It’s an extension, Ardha uttanasana, is also extremely important. Too often, we move into the standing forward bend from our belly, shorting and hardening the front torso. Ardha uttanasana reminds to continue to lengthen the front torso, and more importantly, the front spine. Try it: Stand straight with feet shoulder-width apart and your knees lose, not locked. While you exhale, hinge at your waist and bend forward, reaching toward the floor. You can bring your palms or fingertips to the floor slightly in front of or beside your feet or bring your palms to the back of your ankles. Don’t worry if you can’t reach all the way to the floor at first; just stop wherever your hamstrings feel a comfortable stretch. Repeat the pose five to seven times. On the last bend hold the position for 5 to 10 breaths. If you have a serious back injury, do this pose with bent knees, or perform Ardha Uttanasana (pronounced are-duh = half) with your hands pressed to a wall, legs perpendicular to and torso and arms parallel to the floor. Beginner’s Tip: If it isn’t possible to press your fingertips or hands to the floor with your knees relatively straight, use a pair of blocks to support them. Never struggle to touch the floor. ◾️ - By @thesquatchallenge 🍑 Follow👉 @HowToGetABooty 👈 to get the best BOOTY BUILDING tips + inspo! 🍑 • • • #bootyburner #workoutidea #workoutgirls #workouttips #gymtips #gymideas #gyminspo #fitinspo #fitnessfriends #bootybuilding #growyourglutes #bootybootybooty #glutes #glutesworkout #glutesexercises #glutesfordays #glutesonfire #glutegains #bootyworkout #bootygainz #bootyworkouts #bootybands #bootybuilding #bootytraining - @howtogetabooty on Instagram
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