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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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🦶🏼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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❌CANT TOUCH YOUR TOES?❌ . Use the hashtag #RehabHero in the comments below for a chance to win an online exercise assessment. All you have to do is use the hashtag and briefly describe a movement you are having trouble doing! Good luck! ➖➖➖➖➖ Often I hear people talk about how they cant touch their toes because their hamstrings or calves are so tight it limits them. But is this actually the case? Due to fascia (which covers and links muscles together), the source of the tightness can be coming from the plantar fascia, calves, hamstrings, glutes, lats, or spinal erectors - you may just be experiencing the tightness at the hamstrings but that says little about the source of it. In other cases, you may just need more proximal joint centralization to allow distal joint mobilization (aka more stability in one joint may lead to more mobility in another) . ➡️Plantar Fascia Massage - This is to loosen up the plantar fascia, that when tight, may add tension to the Achilles - Calves - Hamstrings and etc. Take your time with this one and go slow, spend NO MORE than 3-5 minutes rolling them out - less is more. Play with the intensity of the massage to tolerable levels by adding or decreasing your body weight on the ball . ➡️Heel Rise Toe Touches - Theres a few things going on with this one, squeeze the foam roller between the knees to recruit the hip adductors to help stabilize the hip joint - this will let the hamtrings let go since it relieves them from this role. Next raise the heels using any elevated surface - we are shortening the posterior fascia lines (via plantarflexion) to make it easier to touch your toes . ➡️Toe Lift Toe Touches - Do this one AFTER the Heel Rise version. We are playing with all of the same mechanisms EXCEPT now we are increasing the length of the posterior fascia line. Hold the position for 5-7 seconds and go for max effort when attempting to touch the toes. This will help make a regular toe touch feel relatively easier . . . Did these work for you? Let me know in the comments below and tag a friend / give a follow! ➖➖➖➖➖ #DocDaveSong #TightHamstrings #TightCalves #StrengthandConditioning #StrengthCoach #StrengthandConditioningCoach - @rehabhero 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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❣️Lets unlock your mid-back and shoulders❣️ • In todays video, I wanted to share some awesome mobility routines that can be done as a lifting warm up! Today we are focusing on loosening up your shoulders and mid-back before a chest day, back day or any upper body day. I do these, as well as a few more, and I would love to share the rest if you are interested! Let me know in the comments!! • Most of the neglect of a warm-up is saying you dont have the time of laziness! Half ass warm-ups come with the increased risk of injury! It is important to have a great start to the lift with a warm-up routine! A good warm-up before a workout dilates your blood vessels, ensuring that your muscles are well supplied with oxygen. It also raises your muscles temperature for optimal flexibility and efficiency. By slowly raising your heart rate, the warm-up also helps minimize stress on your heart • These are also awesome to fight the work from home pains! Pain in the upper back seems to be more common these days with poor posture from working at home. Many of you may already know this, but movement in the thoracic spine (upper back) is often limited and not performed often enough on a day to day basis for most of us Complete each exercise 8-10 times! If you can, squeeze it in after your workday as well to fight poor posture, shoulder pain and youll feel a big change🤤🤤! Gently push until you feel tension then back off and repeat! Tag any friends/family who may struggle with spinal mobility🥰🤗🔥 - @docjord on Instagram
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💫 Shoulder Rehab Exercises - 🔹 Shoulder impingement is a common shoulder pathology in which the rotator cuff tendons and/or bursa sac are being pinched between the acromion and greater tuberosity of the humeral head. - 🔸 It is important to understand that impingement is normal❕ It is only when the this occurs excessively when impingement becomes painful. - 🔹 A viscous cycle can take place of pain — weakness — pain. It is important to allow acute pain and swelling to subside prior to initiating rotator cuff strengthening. - 🔸 Research has shown through EMG studies that resisted external rotation is one of the top exercises to perform in order to recruit the posterior cuff. The above is a nice progression beginning with the arm by the side and working into shoulder elevation. - 1️⃣ Sidelying External Rotation 2️⃣ Prone Horizontal Abduction 3️⃣ 90/90 External Rotation 4️⃣ Prone Shoulder Clocks - ❓QUESTIONS or COMMENTS leave below 👇 or message me. - ❤️ Like, 🎯 Tag, and 📨 Share with those who could benefit from these exercises! - @dr.jack.dockery on Instagram
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🤕 SHOULDER IMPINGEMENT 🤕 Have you been having shoulder pain while throwing, swimming, exercising (bench press, shoulder press, lateral raises, upright rows), or even simply raising your arm up over your head? Then you might want to save this post... Shoulder Impingement is a very common diagnosis that can be seen in a wide variety of people - desk workers, baseball players, swimmers, bodybuilders, and the every day average person. When we feel “impingement” there can be many factors at play because our shoulder is a very complex joint, but most frequently there is some degree of irritation of the tendons in our shoulder due to rubbing against other structures. In a healthy shoulder there is also rubbing, but the combination of repetitive motions often times with a less than ideal movement pattern can turn normal rubbing into abnormal rubbing. In situations where a complex movement like throwing causes our shoulder pain, other factors like our upper back or even hip mobility may also be the culprit. The following exercises can be used as rehab exercises or a prehab warmup for people with or without shoulder impingement - as frequently those who end up with shoulder issues are missing a well-rounded warmup in their arm care. If you believe you or someone you know has shoulder impingement and are tired of feeling like your arm is falling off after your favorite activities please like, comment, DM, save, or share this video, but please remember that even if these exercises make you feel 10x better, they are often not all that must be done. If you are in the above category, seek out a good physical therapist to evaluate your shoulder and the true source of your symptoms. - @nilesnilesniles.dpt on Instagram
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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💥Wanna get rid of those pesky muscle knots between your shoulder blades!? - I wanna preface this post first with one question for you!! How often and for how long are you looking down at your phone!! OR slouched at your computer??? If your maintaining these postures for a long time this can be a HUGE reason for getting knots and pain back there! So check yourself! - The Theracane - this is a GREAT tool to have if you don’t have anyone nice enough to give you a massage. It allows you to find those muscle knots and trigger points and work them out yourself! A pin and stretch technique is a good one to try to work them out! - Usually one of the big reasons we can get muscle knots back there in the first place is because of weakness in the parascapular muscles (muscles around the shoulder blade). SO, once you’ve worked on some thoracic mobility, and you’ve massaged and worked out the tissues, now it’s time to STRENGTHEN! 💪💪 - The following exercises 👉👉👉work to strengthen the mid back muscles that are almost always weak in the majority of individuals! Start lighter if you need to! - 📬If you have any questions for me send me a DM! - @dr.josh.elzey on Instagram
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Wrist impingement is a common overuse injury seen in athletes whose sports load their wrists in an extended position. It usually only hurts when the athlete loads their wrist or pushes right on it, and is pain free the rest of the time. What typically causes the pain is the synovial membrane, a special tissue that lines the joint capsule of the wrist. Tissues in general respond to the stresses we place on them and this case, the synovium reacts to compressive forces by getting thicker. For those of you who are medical, the pinch is hypothesized to occur between scaphoid (marked with the red arrow) and Extensor Carpi Radialis Brevis tendon. This is a problem that impacts the catch of a snatch and it can happen during both the front rack of the clean and the top of a jerk. Outside of weightlifting, gymnastic athletes will feel during handstands and it is a common problem in cheerleaders as well. The most effective treatment is to consistently block the wrist out of the pinching position. This can be done with tape, wrist wraps or bracing. Often times, a period of decreased loading combined with positioning or bracing to block the pinch speeds up recovery. In recalcitrant cases, injections are sometimes used and surgery to take out the thickened tissue is also used as a last option. In most athletes, this can be managed conservatively by a physio who understands the anatomy and mechanism of injury. Photo shared with permission from @kenhub_official (www.kenhub.com). Check them out for your anatomy learning! Illustrator: Paul Kim #wrist #wristpain #weightlifting #gymnastics #cheer #cheerleading #anatomy #kinesiology #sports #sportsmed #athlete #weighttraining #physiotherapy #physicaltherapy #wristrehab #physiosincrossfit - @movement.physio 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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🤕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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⚡️Movement Challenge Day 27 of 30💪🏼 • “Golf requires goofy pants and a fat 🍑. You should talk to my neighbour the accountant, probably a great golfer, huge 🍑.” - Happy Gilmore (elite golfer) • Since we are working on single leg stability work, it’s important to work pelvic rotation while standing on a single leg and to create balance and awareness. • These drills are excellent to work on hip stability for golf, baseball, tennis, javelin, dance, hockey, field events and other sports played on 1 leg 🧐. • Complete this drill barefoot to feel the ground with an active foot🦶🏼maintaining good arch and leg control! • 1️⃣ Rear-Foot Elevated RDL w/ Rotation - Rx📑: 3 sets x 5 reps each leg- With one leg behind you on a couch or chair, hinge into your hips and rotate the arms TOWARD the same side of the grounded leg. You should feel this hip increase with burning from the control of this position. • 2️⃣ Hip Airplanes (Single Leg RDL with rotation) 🦵🏼✈️ - Rx📑: 3 sets x 5reps per side Tipping your body over standing on one leg (like the teapot), twist the hips and belt buckle AWAY from the grounded leg, to create more instability that the hip has to work against. Find the brace of your trunk and focus on the outside of your hip controlling rotation. • #maggiomethod #movewellgetstrong - @drdanmaggio on Instagram
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Hip Mobility by @dr.caleb.burgess . 🚨 Serious about getting rid of your aches & pain? Click the link in our bio @kneepainaid 🚨 . . 🎯 Having adequate hip mobility is important for many functional tasks and movements, including but not limited to squatting, cutting or rotating in sport, tolerating different sitting positions, walking, running, etc. . 🌐 The hip joint is a ball-in-socket joint where the femur (thigh bone) fits into the acetabulum (hip socket). The femur bone itself can vary widely in different individuals: in size, angle in which it inserts into the hip socket, and in rotation (such as femoral anteversion and retroversion) . 🤓 Greater femoral anteversion causes the femur to rotate INWARD more (think people with knock-knees ), whereas retroversion causes it to rotate OUTWARD more (think people with duck feet) . 🚨 The depth of the socket, as well as the direction the socket is facing, is also important . 🚨 Due to the above factors, not everyones hip mobility will look the SAME! . 🔹 If you have a shallower hip socket, you will likely be able to squat a lot deeper compared to someone with a deep hip socket . 🔹 If you have femoral anteversion and/or acetabular retroversion, you will be able to rotate your hip a lot further inward than outward and will likely feel more comfortable swatting with your feet narrow and pointing forward . 🔹 If you have femoral retroversion and/or acetabular anteversion, its the opposite (i.e. easier to rotate out, squatting with feet pointed out with a wider stance, etc) . 💯 Take home message: Humans move differently. Not only do people vary anatomically from person to person, but there can also be variation in one individual when comparing their right to left side . 🚨 So although you may improve your mobility with exercise, a lot of it comes down to your individual anatomy! . 🎥 With that being said, here are some ways to improve your hip mobility via the shin box exercise, which is especially useful to improve ROTATIONAL mobility at the hip! . 📌 Hold anywhere from 2-10 seconds per rep, for 10-20 reps, for 1-2 sets . . Follow @kneepainaid for daily tips . . #ptvitals #hipmobility #hipmobilitywork - @kneepainaid on Instagram
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🔹 LIBERAÇÃO MIOFASCIAL 🔹 O QUE É? — O termo propriamente dito, implica em uma “soltura” (liberação) dos tecidos musculares (Mio) e conectivos (fascial que vem de Fáscias). 🔊 O que são Fáscias? — Fáscia é um tecido conectivo que transmite as ações geradas pelos músculos. E ela é ÚNICA e recobre o corpo todo. QUAIS O BENEFÍCIOS DA LIBERAÇÃO MIOFASCIAL? Dentre muitos os benefícios, vou citar alguns deles que são: ▶️ o alívio da dor diante alguma atividade física; ▶️ganho de mobilidade articular; ▶️relaxamento muscular; ▶️prevenção de lesões. Neste último, principalmente, em atletas tanto amadores quanto profissionais. 📍 A liberação pode ser feita através das mãos ou por meios de alguns instrumentos. Os mais comuns estão as bolas de tênis, os rolos e os bastões! Alguma dúvida sobre o assunto? Pergunte-me! Quer marcar uma avaliação? 📲71. 99192-0708 #liberacaomiofascial #fascias #musculos #pilates #pilateslovers #fisioterapia #movimento #omovimentocura #pilateslife #vida #life #atividadefisica #caminhar #pedalar #qualidadedevida #esportes #praticadeesportes #prevencao #atletas #eufaçopilatesevocê #studiomarcosagra - @studiomarcosagra on Instagram
To read and perform Step 1 of Knee Ability Zero, swipe up in my story when you see this picture. If you’re seeing this after 24 hours, you can DM me and I’ll send you a copy. The Tibialis has never had a study done on strengthening it, yet it completely changed my life and has been part of the system that’s created over 1500 knee success stories, most on earth in the last 2 years. Success left clues, and I devoted my life to following them. Now the route is clear for all to travel, and you need ZERO weights, ZERO equipment, and ZERO special abilities of any kind to start. Ages 12 to 86 are currently thriving on Knee Ability Zero, and for those who want to lift weights, my Standards program can put your ankles-knees-hips-shoulders in the upper 1% of human bulletproofing with MATHEMATICAL accuracy. I have the lowest-priced service on earth to have YOUR FORM CLIPS COACHED after every session, and we do it 7 days a week, guaranteed under 24 hours, with unmatched customer service to back you up. Link in bio shows exactly how it works, and if you still have any questions, I do my best to answer DMs under 24 hours, but please understand clients must come first in the event of a particularly high amount of DMs. I never leave one unread and I will get back to you ✊❤️ - @kneesovertoesguy on Instagram
- knee
