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!
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
FEEL: You should feel the muscle on the inside of your shoulder blade working as you perform this exercise.
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.
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.
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.
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.
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.
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.
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.
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.
FEEL: You should feel your core muscles working.
COMPENSATION: Avoid allowing your back to arch while performing this, maintain a strong core position.
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.
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.
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.
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.