Time Stamps ⏱

00:00 Start 

01:19 Let’s Break it down 

05:01 AC Joint Injuries 

08:36 Test Whether You Have an AC Joint Injury

09:54 Early Stage Rehab for AC Joint Injury 

11:00 The Right Program for You 

12:09 End 

AC joint injuries can feel difficult to rehab! But with the right programming and early intervention you can return to overhead work with confidence. Follow along as Craig walks you through what the AC joint is, how to test if you have an AC joint injury, and some early interventions to get you back in the game!

Time Stamps ⏱

00:00 Start 

1:25 Why Manual Muscle Testing Doesn’t Always Work

01:40 What You Will Need

04:03 The Quad Set Up at 60 Degrees

08:13 Testing Mikes Strength

08:40 The Quad Set Up at 90 Degrees 

11:00 Let’s Test Hamstring Strength at 60 Degrees

13:17 Hamstring Strength at 90 Degrees 

15:28 End

It’s time to level up your muscle testing game! Manual muscle tests are a thing of the past and truly don’t test muscle strength needed to return to high levels of performance. Here at [P]rehab, we trust the Tindeq to give us accurate objective data to confidently know where our patients and clients are at every step of the way. Curious about how you can get your Tindeq Test on? Find the Tindeq under our “products” section of the website, and don’t forget to use the promo code PREHAB to get 10% off your Tindeq today!

Time Stamps ⏱

00:00 Start

00:50 How Do Bands Work

02:00 Bridge – Isometric Hip Abduction, Band 

02:36 Air Squat – Band

03:53 Side Steps -Band

05:16 Side Steps – Band on Toes

06:09 End

We know, resistance bands can be a great tool when working out but they can also be confusing at times. Where should you be putting the band? How do you know what type of band you should be using? Join us as we answer those questions and more! 

Time Stamps ⏱ 

00:00 Start 

00:19 What is hypermobility?

02:04 Test your hypermobility!

02:47 Test 1: Hyperextension of pinky past 90 degrees 

03:14 Test 2: Thumb to forearm 

03:51 Test 3: Elbow hyperextension of 10 degrees 

04:15 Test 4: Knee hyperextension of 10 degrees 

04:39 Test 5: Knee straight lumbar flexion palms to ground 

07:30 Let’s get started with terminal knee extension exercises

09:32 Shoulder hypermobility exercises 

12:27 Our favorite elbow exercise

15:15 Spine exercises 

20:03 End 

Beighton Score:  

1.Hyperextension of fifth MCP joint past 90 degrees L R

2.Thumb to forearm L R

3.Elbow hyperextension of 10 degrees L R

4.Knee hyperextension of 10 degrees L R

5.Knee straight lumbar flexion palms on ground 

If you checked “yes” for most of these, you could possibly have hypermobile joints. So what is hypermobility? Hypermobility is defined as having an unusual amount of mobility in your joints. This can be a result of internal or external factors, internal being the genes that were passed down from your parents affecting how your collagen in your body is produced, and external being the type of stress you put your body through with sports such as gymnastics or dance that require you to have a bit more mobility.

So is this hypermobility a bad thing? No, it’s not, and it doesn’t become a problem until it is a problem. This typically becomes a problem as a result of constant stretching or overloading your joints at that end range when they don’t have the strength and stability to tolerate that amount of load. With that being said, it’s important to work on strengthening and stability of your muscles surrounding these joints at those end ranges! That’s right! These ranges shouldn’t be avoided, they should be strengthened!

HOW: Anchor a band about knee height. Loop the band around one leg just above the knee. Face the anchored band and shift your weight to balance on that leg while also straightening the leg pushing out against the band. Raise the opposite leg up and stay strong and upright while you hold that position for as long as prescribed. 

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

COMPENSATION: Don’t let the band pull your knee, keep it straight to maintain the terminal knee extension position

HOW: Start in a standing position with your feet together. Keep your knees as  straight as you can as you bend over bringing your hands down to the ground. Once your fingertips start to touch the ground, walk your hands forward keeping your back flat and knees straight. Walk your hands out until you’re in the tall plank position with your body parallel to the ground and hands straight under your shoulders. Then, walk your hands back up to get into the starting position. 

FEEL: You should feel a stretch in your leg muscles and low back, as well as your upper body muscles and your core working to walk your body in and out of this position 

COMPENSATION: Keep your back flat and core engaged once you start to walk out with your hands. Try to keep your knees as straight as possible the whole time

Time Stamps ⏱

00:00 Start 

01:45 Cat Cow – Thoracic Spine Bias

02:30 Prone Ws – Head Lift 

03:36 Supine Chin Tuck 

04:18 Supine Chin Tuck – Lift

04:32 Supine Chine Tuck – Rotation 

05:17 Nerve Glide 

07:15 End

Cervical radiculopathy can feel extremely frustrating and many individuals feel confused as to what they can do to help with their discomfort! If that is you, you’ve come to the right place! Join Arash as he takes you through a few exercises to address joint mobility in the cervical spine, strength, and even nerve mobility! 

HOW: Stand facing a wall placing your hands on the wall straight out from your shoulders. Keep one foot back as you step forwards with the other leg, then step outward and cross the other leg inward. Each time reset the foot prior to  taking the step in each direction. As you step in each direction, keep your foot flat and bend your knee in a dynamic motion. 

FEEL: You should feel a stretch in your calf muscles. 

COMPENSATION: Keep your foot flat on the ground to allow for a more dynamic stretch of the calf muscles.

HOW: Shift your weight to one leg as you bend the opposite knee and place the lower leg over the top of the knee on the leg you’re standing on. Hinge forward at the hips keeping your back flat and slightly sink down on your leg creating a stretch in the bent leg. Hold this for as long as prescribed and do this as you walk forward alternating legs. 

FEEL: You should feel a stretch in the hip you are bending. 

COMPENSATION: Don’t lean to either side, stay upright even as you hinge forward.

HOW: Stand by an object or wall to help with your balance. Stand as tall as you can with your feet about shoulder width apart. Raise your toes up keeping your heels on the ground. Lift them up and down for the prescribed amount of reps. 

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

COMPENSATION: Don’t bend your knees, keep them straight. Don’t lean forward.

HOW: Start in a seated position with your legs spread about shoulder width apart (or the width of a mat) and sit up tall and upright. Reach your arms straight out in front of you at shoulder height. From here, pull your belly button in as you roll down and reach forward, then roll back up the starting position. You can modify your legs by bending your knees and placing the bottoms of your feet together. 

FEEL: You should feel a stretch in your spine as you reach forwards. 

COMPENSATION: Try to not allow motion in your lower body, focus your breathing and motion in your spine.

HOW: Stand behind an elevated surface or box. Grab onto a dumbbell in one hand. Place the opposite foot and leg onto the box with your foot flat and knee bent. Stay tall and straight as you push into the ground with the foot on the ground raising your heel and body up. Perform this motion for the prescribed amount of reps. 

FEEL: You should feel your calf muscles working. 

COMPENSATION: Don’t lean forwards as you perform the calf raise, stay upright.

HOW: Get set up by lying on your side. Bend the bottom knee. Lift up the opposite leg and while keeping your knee straight draw a circle in a clockwise motion first, then counterclockwise after that. The bigger the circle the harder the exercise is. 

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

COMPENSATION: Keep your knee straight, don’t bend it. Only allow motion in your hip, don’t move your upper body or back. Do not roll forward or back on your hips, keep them stacked.

HOW: Have your feet slightly less than shoulder width apart. Push into the ground with your toes lifting your heels slightly off of the ground in a small hopping motion. Continue this motion quickly as you hop up and down staying on the balls of your feet. 

FEEL: You will feel your calf muscles and muscles in your feet working the most. 

COMPENSATION: Stay upright and only allow your feet/ankles to do the work hopping up and down.

HOW: Start by setting up an elevated surface. Put your feet onto the surface with your toes pushing into the surface and your arms on the ground under your shoulders supporting your body in a tall plank position. From here, push into the ground and walk your hands back towards your feet as you push your hips into the air while keeping your knees straight. Walk back out to the starting position and repeat for the prescribed amount of reps. 

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

COMPENSATION: Make sure to use your hands and shoulders to help elevate your hips in the air, not your lower body muscles.

HOW: Stand at the end of a barbell in a staggered stance with the leg closest to the weight back and your opposite leg forward. Have your feet about shoulder width apart. The barbell should be centered in between your legs. From here, hinge forward at the hips with your back flat, reach down and grab onto the sleeve of the barbell palm facing towards you, and pull it up flaring your elbow slightly outward. 

FEEL: You should feel your shoulder and back muscles working the most. You should also feel your core engaged.

COMPENSATION: Don’t arch your back as you row, maintain a strong core and limit rotation at the hips

HOW: Place a peanut (or two tennis balls taped together) on the ground at the bottom of your lumbar spine with the gap of the peanut directly over the middle of the spine. Gently lay onto it and use both hands to adjust your body weight on the peanut. Work your way up your lumbar spine moving an inch up at a time. 

FEEL: You should feel a massage like pressure over your lumbar spine. 

COMPENSATION: Stay centered over the peanut, don’t allow it to move off of your lumbar spine, perform slowly and with control

HOW: Get set up by lying on your back. Bend one knee and place that foot flat on the ground. Straighten the opposite leg and lift that leg off the ground. While keeping your knee straight, draw a circle in a clockwise motion first, then counterclockwise after that. Keep your pelvis neutral pushing into the ground to stabilize as needed. The bigger the circle the harder the exercise is. 

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

COMPENSATION: Keep your knee straight, don’t bend it. Only allow motion in your hip, don’t move your upper body or back and keep your core engaged by maintaining a strong neutral pelvis

HOW: Stand against a wall and place a towel roll behind your knee with your heel as close as you can to the wall. Support your hips on the wall and push into the towel with the back of your knee flexing the top thigh muscles and hold for the time prescribed. 

FEEL: You should feel the quadriceps muscles working on the top of your thigh. 

COMPENSATION: Only allow motion in your knee.

HOW: Set up an elevated surface in front of you. Reach your hands out onto the surface straightening your body creating the tall plank position. While keeping your elbows straight, push into the surface rounding your chest and shoulders slightly forward. Then, use your shoulders to drive your whole body slightly forwards and backwards in a saw-like motion.

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

COMPENSATION: Don’t bend your knees or elbows, keep those straight and keep your hips level and strong

HOW: Place a rubber band around the tip of your thumb, cross the band each time as you go over the tip of each finger. The closer the band is to the tip of your fingers, the more resistance you’ll feel. Slightly extend your wrist up and try to separate all of your fingers up and out against the resistance of the band creating a dome-like shape. 

FEEL: You should feel the smaller muscles in your hand and wrist working. 

COMPENSATION: Keep your arm and wrist steady, only allow motion in the fingers.

HOW: Start by placing your hands on the ground under your shoulders, knees under the hips, and toes pushing into the ground. From here, push into the ground and raise your hips straight up into the air extending your legs straight. If you can’t straighten your knees, you can look up or slightly bend your knees. Hold this position for as long as prescribed. 

FEEL: You should feel a stretch mostly in the back of your legs and lower back. 

COMPENSATION: Keep your hips as high as you can, try not to lower them down.

HOW: Get set up lying face down on your stomach with a towel roll underneath your forehead. Have your arms down at your side with your palms facing your hips. From here, inhale and as you exhale lift your head and upper chest off of the ground and hold that position for a couple of seconds. 

FEEL: You should feel your mid paraspinal muscles working in your back as well as some of your shoulder muscles and neck muscles

COMPENSATION: Keep a neutral pelvis, don’t arch your hips. Don’t overextend your neck, maintain a slight chin tuck and think of staying “tall.”

HOW: Start on your hands and knees with your knees underneath your hips and reach your hands as far out as you can. Sit your hips back and try to place your butt on your heels while keeping your arms straight out in front of you. Hold that child’s pose position for as long as prescribed. Then, from the child’s pose position, go right into a prone press up by pushing yourself forward, dropping your hips down to the floor, and attempting to push your chest up and back. Think of trying to show off a logo on the front of your shirt!

FEEL: You should feel a stretch in your hips, shoulders, and low back during the child’s pose. You should feel a stretch in the front of your hips, your abdominal region, and your lower and mid spine during the prone press up. 

COMPENSATION: Control your breathing during both exercises and the transition from one to the other, don’t speed through these, take your time and focus on quality of movement.

HOW: Start in a seated position with your legs and feet together out in front of you. Place your arms to the side to help provide support as needed. Keep your legs straight as you  point your toes up and down as much as tolerated a pumping motion with your ankles. Perform for the prescribed amount of reps. 

FEEL: You should feel a stretch in your calf muscles and ankle joints. 

COMPENSATION: Keep your knees straight, only allow motion in your ankles.

Watch this to understand when you should start running again after pain or an injury!

HOW: Stand with a barbell on the rack with the sleeve slightly above shoulder height. Attach a band to the sleeve with a weight also attached to the band on the ground. Once the band is securely attached to the bar and weight, grab onto the bar. Begin to roll the bar turning it one hand at a time attempting to pull the weight up.

FEEL: You should feel the muscles in your forearms and hands working. 

COMPENSATION: Only allow your forearms and hands to do the work.

HOW: Set up a starting line on the ground with an object or piece of tape. You will need to start with your toe behind the line and your hands on your hips. Hop forward on one foot. 3 consecutive hops and see how far you can jump in those 3 hopsYou must stick and hold the 3rd hop in order for the test to count. You get 3 attempts at this test.  the distance between the starting line and your heel. Average the three distances and compare to both legs. If you reach 90% average of the distance as your non-injured leg, you passed this test!

FEEL: You should feel your entire lower leg musculature working while hopping and landing. 

COMPENSATION: Keep your hands on your hips while hopping forwards. Create a soft landing with your lower leg going slightly forwards instead of landing tall and flat-footed.

HOW: Set up a starting line on the ground with an object or piece of tape. You will need to start with your toe behind the line and your hands on your hips. From here, hop forwards with the one foot on the line and try to stick and hold the landing. Then, measure from the starting line to your heel for the distance you hopped. If you fail to stick the landing, that counts as one of your attempts. You get three attempts for this test. Average the three attempts. If you reach 90% average of the distance as your non-injured leg, you passed this test!

FEEL: You should feel your entire lower leg musculature working while hopping and landing. 

COMPENSATION: Keep your hands on your hips while hopping forwards. Create a soft landing with your lower leg going slightly forwards instead of landing tall and flat-footed.

HOW: Place two pieces of tape on the ground that are 40cm apart. The goal of this test is to hop side to side with one foot clearing each  tape line for 30 seconds. The rep is only counted when the foot clears the tape line. If over 25% of your jumps land on or in between the tape, you have to stop and give yourself a 3 minute break before you attempt the test again. If you reach 90% of the reps as your non-injured leg, you passed this test!

FEEL: You should feel your calves and hip muscles working the most. 

COMPENSATION: Make sure to just clear each tape line, if you jump too far over the line it will become harder to hop back to the other side.

HOW: Set up a step on the ground that is 20cm tall(~8in). Stand on one side of the step with the opposite leg off the step and hands on your hips. From here, you are going to bend your stance leg knee and tap the heel of the foot that is hanging off of the step on the ground. Once you have tapped your heel, push back up to the starting standing position. Perform this step down for 30 seconds for as many quality as you can do. Repeat on the injured leg to compare to the non-injured leg. If you reach 90% of the reps as your non-injured leg, you passed this test!

FEEL: You should feel your quadriceps, glutes, and hamstrings working while you perform the step down. 

COMPENSATION: Don’t sway to either side while going down and up. Make sure to complete the full step down and tap your heel on the ground as you try to get as many as you can in 30 seconds.

HOW: Set up a starting line on the ground with an object or piece of tape. You will need to start with your toe behind the line and your hands on your hips. Depending on what foot you start with, the first hop should be in a forward and diagonal motion across the line, then proceed to hop forward and over for a total of 3 hops. Make sure to hop over the line and stick the landing on the 3rd hop. If you don’t stick the landing, the trial does not count. You get three attempts for this test. Measure the distance from the starting line to your heel on the 3rd hop. Average the three attempts. If you reach 90% of the distance as your non-injured leg, you passed this test!

FEEL: You should feel your lower leg muscles working as you go forwards in a diagonal motion. Remember to get off the ground as quickly as possible for your first two hops and stick and hold the 3rd hop to work on deceleration.

COMPENSATION: Keep your hands on your hips while hopping forwards. Create a soft landing with your lower leg going leaning slighty forwards instead of landing tall and flat-footed.

Time Stamps ⏱

00:00 Start 

00:42 Step 1: Bodyweight Movements 

01:30 Step 2: Work on Your Landing-trust us, this is important! 

03:50 Step 3: Time to Add the Gas!!!

06:24 Step 4: Put it All Together 

10:03 End 

Getting back to jumping after an injury can feel intimidating! How do you know when you are ready? Where should you begin? Join Michael and Adelle as they take you through a 4 step process to ensure that you are jumping with confidence!

Time Stamps ⏱

00:00 Start 

01:00 Look at this! 

02:48 Ankle Dorsiflexion Mobilization- Kettlebell 

04:30 What if… 

04:59 Squat- Toes Elevated

05:53 Split Stance Lunge- Toes Elevated 

06:14 Let’s talk about how to Use a Wedge 

09:45 End 

You’ve probably seen heel lifts being used in the gym, or maybe you have even tried one yourself! Join us as we tackle why you should be using a heel lift but more importantly HOW you should be using one to better your performance. 

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Time Stamps ⏱

00:00 Start 

00:57 Look at Arash’s Shoulders!   

02:15 Shrug Barbell Wide 

03:15 Shrug Band

04:26 Monkey Shrug Dumbbell 

05:12 Upright Row- Kettlebell 

06:12 Face Pull- Band 

07:45  Check out our Neck and Mid back Program

08:11 End 

Curious as to why your neck tightness and stiffness seems to persist even after stretching constantly? Ever consider that maybe stretching isn’t the answer? Join Arash as he dives into why stretching your neck isn’t always the answer to eliminating neck stiffness and maybe give a few of the suggested exercises a try, you may be surprised at how much better you feel! 

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HOW: Start by putting both your legs onto a wall while you are seated underneath them. The closer your hips are to the wall the more of a stretch that your hamstrings will feel. Your feet should be together. From here, perform a quad set by contracting your quad muscles which will straighten your knees. At the same time, lift your shoulder blades off the ground and reach forward toward your feet. Hold that position for as long as prescribed.

FEEL: You should feel a stretch in your hamstring muscles. You should also feel your quadriceps and core muscles working.

COMPENSATION: Don’t allow motion other than your quadriceps and core muscles.

Follow along to OWN your single leg stance!

Watch this video to learn why tibial rotation matters!

Check out this video to understand the relationship between squat depth and patellofemoral forces!

Check out this video to learn about risk factors for hamstring injuries!

Watch this video to learn more about the relationship of the quad and ankle!

Check out this video to learn more about neurodynamics!

Follow along to learn about force coupling for overhead mobility!

What is the purpose of the Farmer’s Carry?

Watch and listen to how elasticity works with plyometrics!