Timestamps:

00:00 Intro

00:39 Why we love the hip thrust

1:21 What muscles play a role in the hip thrust?

1:53 Benefits of a hip thrust

2:15 Start with mastering the pelvic tilt

2:35 How to get set up for that PR

3:00 How to progress to your hip thrust

4:06 Time to add resistance

Maybe you have been wanting to add the hip thrust into your routine but aren’t sure where to start? Well, if you have been considering adding it in you definitely should! We love the hip thrust for so many reasons! Join Adelle as she talks you through the benefits of a hip thrust, why we love the hip thrust so much, and how to progress to get that hip thrust PR!

Timestamps:

00:00 Intro

00:59 Importance of your jaw

1:20 Understand the anatomy of the jaw

1:54 What muscles do we use for chewing?

3:48 Why do we have pain in our jaw?

4:02 Exercises to try!

4:58 Other things you should be doing

Did you know that there are a lot of really great conservative exercises you can try for your jaw pain? Oftentimes, jaw pain is a result of more than just pain coming from your jaw. It can derive from neck pain, poor posture, bad sleeping habits and stress. Join Craig as he discusses the anatomy of the jaw, why we get jaw pain and what the cause of it is, and some exercises to try to get you on track for recovery!

HOW: Begin in a push-up position with your hands comfortably under your shoulders and your feet resting up on a swiss ball. From here, lower your chest towards the floor as you bend your elbows controlling your descent. Once at the end of the motion, push-up to the starting position.  

 

FEEL: You will feel your core muscles working as well as your glute and shoulders, especially the top portion of your chest as you perform this exercise.

 

COMPENSATION: Avoid excessive elbow flare when performing this exercise to better target the muscles of your chest and core. Push your feet into the ball to provide extra stability as you perform this exercise.

HOW: Begin this exercise by holding onto a resistance band that is anchored above you with one hand, and assume a half kneeling position with the leg opposite of the hand holding the band in front of you with your foot firmly planted on the ground. From this position, pull your elbow down towards your  back pocket with your palm facing down towards the ground to further engage your lats. Return to the starting position with your arm reaching overhead.

 

FEEL: You should feel your lat muscle working, one of our larger  muscles that comes from our pelvis all the way up to our arm bone on the side of our torso, as you perform this exercise

 

COMPENSATION: Avoid rotating your trunk as you perform this motion to better allow for the movement to come from the lat muscle.

HOW: Begin this exercise by holding onto a resistance band that is anchored above you with one hand, and assume a half kneeling position with the leg opposite of the hand holding the band in front of you with your foot firmly planted on the ground. From this position, keep your arm straight and pull your hand down towards your pocket with your palm facing towards the ground to further engage your lats. 

 

FEEL: You should feel your lat muscle working, one of our larger muscles that comes from our pelvis all the way up to our arm bone on the side of our torso, as you perform this exercise

 

COMPENSATION: Avoid rotating your trunk as you perform this motion to better allow for the movement to come from the lat muscle.

HOW: For this exercise begin in a plank position with your body parallel to the floor with your elbows under your shoulders and your feet hip width apart. From here, pretend you are performing a jumping jack by quickly spreading your feet farther apart, landing on your toes, and then bringing your feet quickly back together to the starting position. Perform for the given amount of reps. 

 

FEEL: You should feel your core musculature, shoulder muscles and glute and quad muscles engage while you perform this exercise. 

 

COMPENSATION: Avoid arching through your back when performing this exercise. Keep your core engaged and strong as you perform the jumping jack motion.

HOW: Begin this exercise on your hands and knees with one leg elevated on a pad or a book to allow your non-elevated leg to work through a greater range. From here, allow the knee that is not elevated to drop down towards the floor and then bring it back up to match the height of the elevated knee. 

 

FEEL: You should feel the muscles of your back working to control this small movement. 

 

COMPENSATION: Avoid excessive rotation through your pelvis as you perform this movement. Perform the movement slowly and with good control.

HOW: Begin this exercise in a side plank position with your elbow comfortably under your shoulder and your feet stacked. Press through the side of your foot and the elbow to get into a side plank position. From here, with the top arm, move the weight from your pocket up overhead in a controlled manner. Return to the starting position.

 

FEEL: You will feel the muscles of your core, hip and shoulder working to maintain the plank position and the muscles of your top shoulder, specifically your rotator cuff and deltoid muscles working as you perform the shoulder abduction movement with the weight.

 

COMPENSATION: Avoid letting your hips drop to the ground while performing this exercise. Stay strong through your planted shoulder and feet to keep your hips up and your core engaged.

HOW: Begin this exercise laying on your side with a band placed just above your knees. From here, bend your knees and hips to about 90 degrees. Then, lift your top leg up towards the ceiling and slightly rotate the leg out. Hold for the prescribed amount of time, and return to the starting position.

 

FEEL: You should feel the outside glute muscles working as you lift your leg up and slightly out. 

 

COMPENSATION: Avoid rocking through the hips when you perform this exercise. Keep your hips stacked and core engaged allowing the motion to come just from the hip joint and it’s surround musculature.

HOW: Begin this exercise laying on your back with your knees bent and with a resistance band anchored at shoulder height, wrap the band behind you. From laying on your back, use your core muscles and the band for assistance as you pull to a seated position. Return to laying on your back and perform for the suggested amount of repetitions or prescribed time.

 

FEEL: You will feel your core muscles working as you perform this exercise.

 

COMPENSATION: Avoid arching your back while performing this exercise, keep your core engaged from the beginning by performing a slight pelvic tilt by pulling your belly button down towards your spine.

HOW: Begin laying on your back with both legs straight. From this position, think about squeezing your glutes together and hold for the prescribed amount of time before relaxing. 

 

FEEL: You should truly feel your glute muscles working with this exercise. Try to keep your quads and low back muscles relaxed as you perform this exercise. 

 

COMPENSATION: Try to avoid activation of the quads, low back muscles and hamstrings as you perform this exercise. Use your hands and place them on your glute muscles if necessary to feel if you are able to engage these muscles specifically.

HOW: To perform this exercise, begin in a tall kneeling position on both knees with your hands behind your head. From here, step up onto one leg by pushing through your front leg and bring the other leg up so you are in a squat position with knees bent and hands still behind your head. Take the leg that you initiated the movement with and reach behind you to a half kneeling position following the movement with your other leg until you have returned to the tall kneeling position on both knees.  

 

FEEL: You will feel your quadricep muscles working as well as your glutes, hamstring, lower leg muscles and core. 

 

COMPENSATION: Avoid standing fully upright when performing this exercise, maintain a slight squat position to challenge yourself futher. Also, avoid a lot of rotation and trunk lean side to side with this exercise.

HOW: Begin this exercise by facing the GHD with your hands holding onto the foot plate and your chest and stomach resting against the pads. From here, attempt to lift your legs up so your legs are in a parallel position with the floor using your glutes and hamstring muscles to do so. Return to the starting position.

 

FEEL: You should feel your glutes and hamstring working as you perform this exercise.

 

COMPENSATION: Avoid allowing your body to rock to where you aren’t in control of the movement.

HOW: Begin this exercise with your feet anchored into a GHD and the pads resting comfortably on your thighs. Start in a fully upright position with your glutes engaged as you slowly lower your body down so that you are parallel with the ground keeping your body in a plank type of position the whole time. 

 

FEEL: You should feel your core, glutes and hamstrings working as you perform this exercise.

 

COMPENSATION: From the parallel position, try not to arch your back by keeping your glutes and hamstrings engaged.

HOW: Begin this exercise laying face down with your feet anchored onto the GHD with the pads of the GHD on your upper thigh. From this position, remove one leg from being anchored on the GHD and assume a plank position keeping your body parallel with the floor. Hold this position for the prescribed amount of time

 

FEEL: You will feel the muscles in your posterior chain working including your hamstrings, hip muscles and back muscles. 

 

COMPENSATION: Avoiding arching at the back or allowing your chest to fall towards the floor.

 HOW: Begin this exercise laying face down with your feet anchored onto the GHD with the pads on the top part of your thigh. From this position, assume a plank position keeping your body parallel with the floor and hold this position for the prescribed amount of time.

 

FEEL: You should feel the muscles in your back and hip working to hold the given position.

 

COMPENSATION: Avoiding arching at the back or allowing your chest to fall towards the floor.

HOW: Begin seated on the GHD with your feet firmly anchored on the piece of equipment. From here, engage your core as you lean back, hinging at the hips until your body is parallel with the floor. From this position, use your core and hip muscles to pull back up to a seated position.

 

FEEL: You will feel your core and hip muscles working as you perform this exercise.

 

COMPENSATION: Stay engaged at the core as you perform this exercise. To return from the parallel position, push down into the pads with the back of your knees to assist with returning to the start position.

HOW: Begin laying face down on the GHD with both feet anchored onto the piece of equipment. Starting in the plank position, begin by curling your neck and mid back down towards the ceiling followed by the low back. Return to the starting position by curling back up vertebrae by vertebrae to the starting position. 

 

FEEL: You should feel your back muscles engage as you perform this exercise. 

 

COMPENSATION: Be sure you are moving through your spine versus your hips by thinking of moving each vertebrae.

HOW: Begin laying face down on the GHD with one leg anchored on the equipment and the pads resting comfortably on your upper thighs. From here, bring one leg out from being anchored on the piece of equipment. Hinge forward at the hips bringing your head towards the floor and push the front of your hips into the pads and feel your glutes engage as you bring your back up towards ceiling to return to the starting position.

 

FEEL: You should feel your glutes, hamstring and some activation of your back muscles working as you perform this exercise.

 

COMPENSATION: Avoid performing the movement at the low back by hinging directly at the hips with this exercise.

 HOW: Begin laying face down on the GHD with your legs anchored on the equipment and the pads resting comfortably on your upper thighs. Hinge forward at the hips bringing your head towards the floor. From this starting position, push the front of your hips into the pads and feel your glutes engage as you bring yourself back up towards the ceiling.

 

FEEL: You should feel your glutes, hamstring and some activation of your back muscles working as you perform this exercise. 

 

COMPENSATION: Do not hinge at your back when performing this exercise, hinge at your hips to allow the most glute and hamstring activation.

HOW: Begin in a standing position standing on one leg and hold the dumbbell in the hand opposite of the leg you are standing on. From this position, hinge forward at the hips reaching down with the weight, at the bottom of the hip hinge position, perform a row motion by starting with your arm straight, initiate the row motion by pulling the shoulder blade back and bend the elbow of the arm holding the weight as you pull your elbow to the side of your torso.

 

FEEL: You will feel the muscles of your leg working including your quads, hamstring, glutes and foot muscles as well as the shoulder muscles and muscles surrounding the shoulder blade when performing the row motion.

 

COMPENSATION: Be sure to perform a hip hinge by rocking the torso forward and  pushing back the hips, keep a slight bend in the knee but don’t perform a single leg

Timestamps:

00:00 Intro

00:56 What is the knee joint?

1:38 What is osteoarthritis?

2:35 What exercises can you do?

3:27 What types of strength training should you do?

4:00 Time to squat!

6:08 Why heel raises are important

7:29 The core exercise you should be doing!

8:30 Long Arc Quads and Hamstring Curls

9:01 Let’s work on some mobility for the stiffness!

When we hear the words “knee arthritis” we feel a sense of doom, confusion and our options aren’t clear. What if we told you that exercise is one of the best things you can do to help manage your knee OA? It’s true! Join Adelle as she talks you through what exactly knee OA is and what we can do about it, and we’ll even show you some of our favorite exercises along the way!

Timestamps:

00:00 Intro

00:41 What exactly is a groin strain?

1:20 What do the groin muscles do?

2:50 What are the first steps in managing a groin strain?

4:08 The most important part of groin rehab

4:29 Our “go-to” exercise for groin strains!

7:35 Should you stretch your groin strain?

Seems like you’ve tried every trick in the book to rehab your groin strain but nothing seems to be working? Well, maybe you just need to try a few of these exercises! Join Craig as he talks you through what a groin strain is and how to best treat it.

Timestamps:

00:00 Intro

00:56 Let’s understand hip anatomy!

1:16 What exactly is a tendinopathy?

1:38 Bursitis vs tendinopathy…how do we know?

2:06 How to test for tendinopathy

2:50 How else can we diagnose this?

3:15 Foam roll the TFL and lateral hip!

4:22 Sleeping positions

5:13 Strengthening exercises to do!

 

Got nagging hip pain but aren’t sure what it is or how to treat it? Join Arash as he dives into two common causes of hip pain, the important difference, and how to treat them!

Timestamps:

00:00 Intro

1:10 What shoulder injuries do we see as a result of sport?

3:03 Step 1 – How do we prevent injuries to begin with?

3:51 Step 2 – Manage pain and range of motion

4:43 Step 3 – Work on strength, endurance, and power!

5:25 Step 4 – Work on imagery

6:30 Step 5 – Return to sport and performance, how do we do that!

It can feel confusing to know when you are ready to return to your sport following a shoulder injury, but by following these 5 steps, you can feel more confident getting back to sport! Several shoulder injuries that we see with sports are AC joint injuries, tendinopathies, anterior shoulder dislocations, and sometimes…we just have shoulder pain that needs to be addressed and we need to figure out where our deficits are and address those!

Timestamps:

00:00 Intro

1:08 Sitting position for tailbone pain

2:18 Why working on breathing can be important

3:53 Be sure to work on some low back mobility

5:44 Keep those hips moving!

7:01 One of our favorite hip stretches for tailbone pain

 

It happens. Maybe you slip on ice, sit in an uncomfortable position for too long, or land on your tailbone with a fall, tailbone pain can be uncomfortable and nagging, but with a help of a few exercises, you can be on your way to recovery! Tailbone pain is typically a result of trauma right to the coccyx area but this does not always have to be the cause! We know that the pelvic floor, a series of muscles that sit and support our hip bone and low back region, can also play a role in possible tailbone discomfort. If you feel this could be the cause of your tailbone pain, we recommend reaching out to a local physical therapist who specializes in pelvic floor rehab.

Timestamps:

00:00 Intro

00:58 What is the hip labrum?

1:56 Why do we deal with hip labrum injuries?

3:12 What can we do to help with hip labrum pain?

3:44 Quadruped Hip Mobilization Posterior

4:34 Quadruped Hip Mobilization Lateral

4:58 90/90 Hip Switch

7:04 Side Plank

8:04 Bird Dog

9:00 End [P]rehabbers!

You all asked and we delivered! Questions regarding hip labrum injuries? This one is for you! With a focus on appropriate hip mechanics and hip strengthening, you don’t need to go running to your surgeon quite yet.

 

TimeStamps

00:00 Start

02:10 Contract – Relax Technique

04:24 Contract – Relax Antagonist & why we love this technique!

05:57 Rhythmic Stabilization, this technique can be great one for athletes!

07:14 Slow Reversals & how to do PNF yourself!

14:15 End

PNF or Proprioceptive Neuromuscular Facilitation is an active stretching technique that can be used by many to improve tissue mobility. Oftentimes, with the use of PNF, we do it, but we aren’t sure why we are doing it or when we should be doing it! Join Craig as he dives into this and more, discussing how to do PNF, showing you a few of his favorite techniques, and more importantly talking you through when you should be doing PNF and why!

Timestamps

00:00 Start

02:00 The importance of multi-direction with Slider Lunge – Anterior, Lateral, Posterior

03:00 Snap Down and how to retrain force absorption

03:47 Depth Drop to Broad Jump and how to regain force production

04:20 Depth Drop to Lateral Jump

04:44 Lateral Shuffle Cone Tap and the need to add in speed

05:31 The real world is unpredictable, do Pogos with Perturbation

06:43 End

Ankle sprains happen but how do you know when you are ready to return to sport? Try a few of these higher level exercises to be sure that you are ready to get back on the field. We really love the last one and encourage you to give it a try.

TimeStamps

00:00 Start

03:16 PROM first! Elbow Flexion – PROM

04:04 Elbow Extension – PROM

05:01 Elbow Supination & Pronation- PROM

08:42 Elbow Pronation & Supination – Band

09:46 Eccentric Elbow Extension – Band

11:06 General Median Nerve Glide and why!

14:23 End

Rehab following an elbow fracture can feel extremely taxing but with consistency and hard work you can get better, just ask Kirsten! Join Arash and Kirsten as Kirsten shares a bit about her experience with her elbow fracture and Arash walks us through some of our favorite exercises to perform to help get you get after it!

Timestamps:

00:00 Intro

00:52 What are bunions?

1:10 Does footwear cause you to get bunions?

2:30 Try some toe spreaders

3:26 The importance of big toe extension

4:56 Why you need ankle dorsiflexion mobility

7:20 Foot intrinsic strengthening exercises

8:48 Why you should be strengthening your calf muscles (both gastroc & soleus)

Have you been told you have bunions? Not sure what you can do to make sure your bunions don’t get worse? Bunions occur when our big toe drifts inward with slight rotation. This can cause pain and discomfort in the big toe joint and lead to difficulty with everyday tasks such as walking or standing barefoot. The great news is that several things can be done to assist with improving your big toe mobility and strengthening the joint and surrounding musculature to help your bunions.

Join Adelle as she takes you through some of her favorite mobility and strengthening exercises for bunions as well as discusses the role that footwear plays in bunions.

HOW: Begin this exercise laying on your stomach with your arms overhead in a “Y” position and thumbs facing up. From this position, bring your arms up off the floor by pulling with your shoulder blades. Once this position is stable, alternate your arms as you bring them up and down quickly in a controlled manner. 

 

FEEL: You should feel the muscle on the inside of your shoulder blade working as you perform this exercise.

  COMPENSATION: Avoid letting your back arch as you perform this exercise. Be sure the motion comes from the shoulders.

HOW: Begin this exercise on your back with one knee bent and the other leg straight. Place the opposite hand of the knee that is bent under the small of your back. From here, push gently down into your hand to engage your core. Once you feel the core engage, lift your head up towards the ceiling keeping your gaze upwards while slowly bringing your shoulders off the ground as well. Perform the prescribed amount of repetitions. 

 

FEEL: You should feel the muscles of your core working as you perform this exercise. 

 

COMPENSATION: Avoid looking towards your toes as you perform this exercise, keep your gaze upwards while performing a slight chin tuck.

HOW: Begin this exercise with a band anchored above you and a step in front of you on the ground. From here, grab onto the band with one hand and with the opposite leg, step up onto the step. From this position, step back into a reverse lunge with the leg that is not on the step reaching the arm holding the band overhead. Next, push up through the leg that is on the step while also keeping your arm straight and pulling the band down towards your pocket. Hold and repeat. 

 

FEEL: You should feel your hip muscles and your lats as you perform this exercise. 

 

COMPENSATION: Be sure to keep your foot, knee, and hip in line as you perform this exercise.

HOW: For this exercise, begin with a band anchored above you. Assume a split squat position holding on to the band with one arm, and the opposite leg will be in front for the split stance. From here, bend down into a lunge position with your arm reached forward. As you push up into an upright standing position, keep your arm straight as you pull your hand down towards your pocket. 

 

FEEL: You should feel your hip muscles and your lats and as you perform this exercise. 

 

COMPENSATION: Be sure to keep your foot, knee, and hip in line as you perform this exercise.

HOW: For this exercise, set yourself up in an all four position with a resistance band anchored in line with your shoulders. From here, engage your core slightly by pulling your belly button slightly up to your spine. From here, grab onto the resistance band with one arm. Keep your arm straight as you reach overhead and then pull that hand down to your pocket while kicking the opposite leg back at the same time. 

 

FEEL: You should feel your glute muscles and shoulder muscles along your back working as you perform this exercise. 

 

COMPENSATION: Avoid letting the hips rock as you perform this exercise. Stay strong and stable through the core.

HOW: For this exercise begin in a seated position with a strap like object slung over one shoulder and tucked under the opposite hip like a seatbelt. The strap should be tucked at the base of the neck. From here, gently pull the strap down at the base of the neck while also bringing that ear towards the shoulder looking down towards that pocket. Hold this position for the given amount of time. 

 

FEEL: You should feel comfortable pressure at the base of your neck. 

 

COMPENSATION: Avoid the feeling of numbness or tingling in the arm by adjusting the pressure of the strap as needed. There should be no numbness or tingling associated with this exercise.

HOW: Begin this exercise by lifting both heels off the floor with your legs relatively straight. From this position, you are going to keep your heels elevated as you quickly bounce through the ankles keeping the movement coming from the ankles. 

 

FEEL: You should feel your calf muscles and the smaller muscles in the foot working as you perform this exercise.

 

COMPENSATION: Be sure to keep your knees straight allowing the motion to come from the ankles.

HOW: Begin this exercise standing with both feet comfortably underneath your hips. From here, rock forward pushing up on your toes into a heel raise. From this position, return to having both feet resting comfortably on the ground and then rock your weight back pulling your toes up towards the ceiling as you rock your weight back onto your heels. 

 

FEEL: You should feel the muscles in the front of your shins and your calf muscles working as you rock your weight back and forth. 

 

COMPENSATION: Avoid having the motion come from the hips, isolate the motion to just come from the ankles and stay upright as you perform this exercise.

HOW: Begin this exercise laying on your back with your heels resting comfortably on a swiss ball with your knees straight. Once in this position, gently bend your knees bringing your knees towards your chest in a controlled manner. As you bring your knees into your chest, allow the knees to do as much work as possible with the ball assisting to perform the motion. Once the knees are bent as far as you feel comfortable or recommend, return to the starting position.

 

FEEL: You should feel the muscles of the hamstrings and core working as you bend your knees, then your thigh muscles working as you straighten your legs.

 

COMPENSATION: Keep your hips and low back resting on the ground, avoid lifting this area off the ground as you perform this exercise.

HOW: Begin this exercise on your back with a swiss ball resting on your stomach. From here, straighten your arms and bend your knees while bringing your feet up off the floor. Engage the core by bringing the belly button down to the spine and gently push your arms into the ball to create tension through your abdominal region. Hold for the recommended amount of time.

 

FEEL: You should feel your core muscles working. 

 

COMPENSATION: Avoid allowing your back to arch while performing this, maintain a strong core position.

HOW: Begin this exercise laying on your back with your knees bent, feet resting comfortably on the ground, and a swiss ball lying on your stomach. From here, gently flatten your back on the ground and straighten your arms resting them on the swiss ball. Keeping your arms straight, push down into the ball to engage the core. 

 

FEEL: You should feel your core muscles engage as you perform this exercise. 

 

COMPENSATION: Avoid arching the back while performing this exercise. Keep your core engaged and your back resting comfortably on the ground.

HOW: For this exercise begin sitting comfortably in a chair with a small step or book resting at your feet. From here, place your feet under your knees with your toes resting comfortably on the edge of the elevated object. Then, let the heels sink down towards the ground. Once you reach the end of the motion push up into a heel raise pushing through the ball of the foot. Perform for the prescribed number of reps. 

 

FEEL: You should feel the calf muscles working and may feel a stretch in the calf at the bottom of the motion. 

 

COMPENSATION: Be sure that your feet are stacked comfortably under your knees to be able to work the ankles through your full available range of motion.

HOW: Begin this exercise by finding a comfortable step height for you.  With the step in front of you, step back into a reverse lunge with one leg then push up through the front leg and use that back leg to step up onto the step. Finish the exercise by driving the other knee up into a standing march position. 

 

FEEL: You should feel your hip muscles and core muscles engage as you perform this exercise. 

 

COMPENSATION: Avoid allowing the knee of the front leg to fall excessively inward as you step back into the reverse lunge. Maintain a strong base of support.

HOW: For this exercise, begin in a split stance position with one foot in front of you with a slight knee bend. Once in the appropriate position, shift most of your weight forward onto the front leg. From here, bring the toes of the front leg up towards the ceiling. Hold for the given amount of time and slowly lower the toes back to the ground. 

 

FEEL: You should feel the muscles in the front of your shin working as you lift the toes up off of the floor. 

 

COMPENSATION: Avoid having the knee on the front leg come out of a bent position to further challenge the muscles of the front foot and ankle.