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.

HOW: Begin this exercise with two kettlebells resting on the ground. From here, grip onto the handles of each kettlebell and kick back into a plank position lowering yourself down into a push-up position. From the push-up position, jump up into a squat holding onto each handle of the kettlebell. From the squat, push up into a standing position lifting the kettlebells off of the ground. 

 

FEEL: You should feel the muscles of your shoulders, core, and legs working as you perform this more complex and challenging movement. 

 

COMPENSATION: Slowly lower yourself down to the push-up position staying strong through the shoulders and core to maintain upright position of the kettlebell

HOW: Begin in a standing position holding onto two dumbbells. From here, rotate your palms so that they are facing up. Nextlift the dumbbells up until arms reach shoulder height and then lower down in a controlled motion. 

 

FEEL: You should feel the muscles in the front of your chest working. 

 

COMPENSATION: Keep your palms facing up to truly target the anterior chest and avoid arching through the back at the top of the motion.

HOW: Begin this exercise with a band anchored above you with the hand that is closest to the band holding onto it, palm facing out and body turned to be in line with the band. From this position, pull the arm that is holding the band down across the body towards the opposite hip rotating the thumb towards the hip as well. Return the body and arm to the starting position. 

 

FEEL: You should feel the muscles in your chest, core and shoulder work as you pull your arm across the body.

 

COMPENSATION: Allow your eyes to follow your hand as you perform this exercise, Continue to do so, don’t allow your gaze to stay fixed in one location.

HOW:For this exercise begin laying flat on your belly with your legs straight and hands positioned under your shoulders.From here, push up quickly through your arms bringing your feet under your hips into a squat position. From this squatting position, standing up quickly and then return back to the starting position. 

 

FEEL:You should feel the muscles of your upper extremity working as you push yourself to the squat position and  the muscles of your lower extremity working as you push yourself from the squat to standing position. 

 

COMPENSATION:Avoid performing a jumping motion with this exercise by allowing your body to assume the squat position then simply rise upinto a standing position from here.

HOW: For this exercise begin with a band anchored at shoulder height. Hold onto the band with one hand and turn 90 degrees away from the band. From here, keep your arm straight as you pull the band across your chest towards midline. Once you reach midline, slowly return to the starting position. 

 

FEEL: You should feel the muscles in your chest working as you perform this exercise. 

 

COMPENSATION: Avoid rotating the trunk as you do this, the motion should just come from the shoulder.

HOW: Begin standing with a resistance band around the arch of your foot. From here, engage your core, keep your toes pointing forward, and pull one leg out to the side, and then return to the starting position. 

 

FEEL: You should feel the muscles of your outer hip working as you pull your leg out to the side. 

 

COMPENSATION: Avoid allowing the trunk to lean side to side and keep the leg straight as you perform this exercise.

HOW: Begin in a standing position with feet under hips and one foot resting on a slider. From here, slide the leg on the slider out to the side as you allow the knee of the stance leg to bend. From this position, slide that outside leg up by pushing through the ground as you push to standing focusing on using the muscles of your groin to assist with standing.

 

FEEL: You should feel the muscles of your groin working as you pull yourself up to a standing position from the lateral lunge.

 

COMPENSATION: Avoid shifting all of your weight onto the stance leg. Push into the ground as you slide your leg up to assist with groin activation and strengthening.

HOW: Begin this exercise standing with a slider resting under one foot. From here, step out into a lateral lunge with the outside leg bending that knee. From that lateral lunge position, pull the leg with the foot resting on the slider up to meet the other foot as you return to a standing position. 

 

FEEL: You should feel the muscles of the thigh and adductor working the most as you perform this exercise. 

 

COMPENSATION: Avoid taking too far of a step out to the side. Take a big enough step where you can control sliding the outside foot on the slider up to meet the other foot.

HOW:  Begin this exercise with a heavy barbell on the squat rack, one that you will not be able to move.  Get set up with the bar resting on your shoulders in a single leg position with a slight bend in your knee and hip.  From here, push up into the bar trying to straighten your knee and push for the prescribed amount of time. 

 

FEEL: You should feel your quad muscle working as well as the muscles of your leg working as you try to straighten your leg.

 

COMPENSATION: Maintain an upright vertical position as you perform this to best recruit your quadriceps muscles.

HOW: Begin this exercise with a heavy barbell on the squat rack, one that you will not be able to move. Get set up with the bar resting on your shoulders. Stand on one leg and push up into a heel raise pushing against the immovable weight. Push for the prescribed amount of time before returning to the starting position. 

 

FEEL: You should feel your calf muscles working as you push up into a heel raise.

 

COMPENSATION: Be sure that the object you are pushing up into is immovable as you want this exercise to serve as an isometric meaning that your body is not working through a given range of motion.

HOW: Get set up by hanging from a pull-up bar with your shoulder muscles and abdominal muscles engaged. From here, rotate your hips to the side and then tuck your knees up towards your chest. Return the legs to the starting position and then rotate your hips to the opposite side and again pull your knees up towards your chest. 

 

FEEL: You should feel your abdominal and shoulder muscles working 

 

COMPENSATION: Avoid arching through the back in this position. Keep your abdominal and shoulder muscles engaged.

HOW: Begin this stretch by having a resistance band anchored overhead and assume a half kneeling position with the knee of the side you want to stretch planted on the ground. From this position, grab onto the band overhead, tuck the pelvis to a neutral position, and gently shift your weight forward onto the planted foot.  Allow your weight to shift forward letting the arm advance overhead. Hold for the prescribed amount of time and then return to the starting position. 

 

FEEL: You will feel a stretch through your planted hip, abdominal region, and  your shoulder joint. 

 

COMPENSATION: You should not feel any discomfort in your low back, if you do, try assuming a more neutral pelvic position.

HOW: For this exercise, find a stable surface such as a squat rack or a doorway. Begin with your elbow bent and your body facing the doorway. Place the inside of your wrist against that surface and rotate your body away from your wrist putting your shoulder into external rotation. From this position, lift your hand off of the doorway holding for the prescribed amount of time. 

 

FEEL: You will feel the muscles in your shoulder working as well as the muscles around the shoulder blade working.

 

COMPENSATION: Avoid straightening your elbow as you perform this exercise. You want to be sure the motion is coming from your shoulder joint and not the elbow joint.

HOW: Begin this exercise by hanging onto a pull-up bar with one palm facing you and the other palm facing away to perform the mixed grip. From the hanging position, use your core and shoulder muscles to pull your body up while bending your elbows. 

 

FEEL: You will feel the biceps and elbow flexors of the palm that is facing you working while the palm that is facing away, you will feel more recruitment of the scapular retractions and shoulder extensors. 

 

COMPENSATION: Keep your core and shoulders engaged as you perform this exercise to limit arching through the low back.

HOW: Begin laying on your back with the barbell racked above you with the appropriate amount of weight.  As you lay down, your eyes should be directly under the barbell. From here, be sure your feet are flat on the ground, squeeze your shoulder blades together, keep your core engaged, and grab the bar with hands about shoulder-width apart. Bring the barbell over your chest and slowly lower the weight down towards nipple level allowing the elbows to drop down towards the ground. Push the barbell back up to the starting position and perform for the prescribed amount of reps. 

 

FEEL: You should feel your chest and core muscles working as you perform this exercise.

 

COMPENSATION: Keep your core engaged and feet pressed into the ground. A slight arch in the back is okay but do not overextend with a focus on keeping your core muscles engaged.

HOW: Begin this exercise with a strong resistance band anchored above you. From here, grab onto the band with both hands using it for support. While holding onto the band, begin pushing through your toes keeping your knees mostly straight and allowing the motion to come from your ankles in a quick hopping type motion.

 

FEEL: You should feel your calf and ankle muscles working as you quickly perform this hopping motion.

 

COMPENSATION: Keep your arms engaged while performing this exercise and feet springing off the ground making the motion come from the ankles instead of the knees.

HOW: Begin this exercise with your hands on the TRX straps and walk your feet out behind you so you are in a push-up position with your hands under your chest. From here, bend your elbows and lower your chest down towards your hands. Once in this position, push your body back up to the starting position by straightening your elbows.  

 

FEEL: You should feel the muscles in your core, shoulders, and chest working.

 

COMPENSATION: Maintain an engaged core and keep your hips level as you perform this exercise. Do not allow your back to arch or your hips to hinge.

HOW: Begin this exercise holding onto both TRX straps with one hand by performing the “loop locking” method as demonstrated. From here, push into the TRX handle and slowly walk your feet away from you to assume a plank position with your body weight being through the arm holding the TRX straps. Hold for the prescribed amount of time. 

 

FEEL: You should feel your core and shoulder muscles working as well as your glutes to maintain the plank position. 

 

COMPENSATION: Push through your shoulder muscles to keep your scapular stabilizers engaged.

HOW: Begin by holding onto the TRX straps for this exercise. From here, keep your arms straight as you walk your feet back so you are in a plank position. From this position, bend your elbows bringing your fists towards your ears, and then straighten your elbows to return to the starting position.

 

FEEL: You should feel your triceps muscles working as you perform this exercise. 

 

COMPENSATION: Avoid hinging at the hips. Keep your hips and shoulders aligned in the plank position.

HOW: Begin this exercise on your hands and knees with your toes in the handles of the TRX. From this position, push through your arms and straighten your legs to assume a plank position. Once in this position, drive one knee quickly towards your chest and then alternate the knee to chest motion for the prescribed amount of reps or time. 

 

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

 

COMPENSATION: Keep your core engaged as you perform this exercise with a focus on not letting the TRX straps rock your body side to side.

HOW: Begin holding firmly onto the TRX with both hands. From here, bend your knees as you assume a squatting position. Using your arms and the TRX for support, push through your legs as you perform a jumping motion. 

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

 

COMPENSATION: Avoid pulling up excessively with the arms as you do this exercise. The TRX band is there for slight assistance and support as needed.

HOW: Begin this exercise holding onto a TRX band and slowly walk your feet forward until you are leaning back. From this position, pull your body forward as you bend your elbows pulling your wrists to your shoulders. From here, keep your shoulder blades squeezed back and rotate your fists up towards the ceiling performing external rotation of the shoulder joint. 

 

FEEL: You should feel your core and shoulder muscles working.

 

COMPENSATION: Keep your core engaged as you perform this exercise and slowly control the descent from the top of the motion, do not let your body fall back quickly

  HOW: Begin in a half kneeling position with the knee closest to the wall planted and the opposite foot planted firmly on the ground in front of you. From here, grab a swiss ball and push the swiss ball into the wall at shoulder height using the outside hand. While maintaining pressure on the ball, bend your opposite elbow and bring your hand up to your ear.  Rotate that elbow out and away from the wall letting your eyes follow your hand. 

 

FEEL: You should feel your shoulder, chest , and core muscles working as you perform this exercise. You will also feel a nice rotation through your mid-back.

 

COMPENSATION: Avoid leaning excessively with this exercise. Stay upright as you rotate with this exercise.

HOW: Begin leaning up against a wall with your knees bent in a wall sit position. Once there, shift your weight onto one leg and pick the other leg up performing a marching type of motion. Return that foot to the ground and alternate legs. 

 

FEEL: You should feel your core muscles working as well as your quads and other muscles of the legs. 

 

COMPENSATION: Avoid rocking the body side to side. Keep your torso upright and still while making the motion just come from your legs and hips.

HOW: Begin this exercise in a half kneeling position with one knee planted on the ground and the other foot planted firmly on the ground. From here, grab the resistance band, pull the shoulder blade back beginning in a retracted position, then pull the band back by bending the elbow to perform a row motion.  Return to the starting position.

 

FEEL: You should feel the shoulder muscles working along the shoulder blade as well as your core muscles working to keep you in an upright position. 

 

COMPENSATION: Avoid letting your body rock side to side as you perform this exercise. Keep the core engaged with your knee and foot firmly planted.

Timestamps

00:00 Start

00:57 What is the SI Joint?

1:42 Assess to see if you have SIJ dysfunction or pain!

2:04 What causes SIJ pain or dysfunction? 2:20 What can you do to help with your pain?

02:51 Bridge -Adduction

04:41 Sidelying Hip Abduction

06:03 Superman- Swiss Ball

07:14 Single Leg RDL

11:49 End

SI joint or sacroilliac joint pain or discomfort can be extremely frustrating! Lauren knows this well because she has dealt with it! Join us today as Lauren discusses with the SIJ is, explains the difference between SIJ pain and SIJ dysfunction, helps you figure out if you are dealing with SIJ pain and dysfunction and what can be done about it! We know from the research that regardless of if you are dealing with SIJ pain or SIJ dysfunction, working on exercise that help to improve our lumbopelvic stability (aka strengthening the muscles around our low back and pelvis) can be very beneficial when it comes to management of these symptoms! Try a few of these exercises and let us know what you think! Be patient with yourself! This is no small battle but with consistency, you will find the body can do amazing things!