1️⃣ Double Hip opener: try to keep your back leg as straight (extended) as possible to stretch the hip flexors. For the front hip, really drive your elbow down to open up the hips into flexion as much as possible. 2️⃣ Thoracic spine rotation via the...

This stretch is for all the desk jockeys. The thoracic spine is generally on the stiffer side, limiting mobility. This limited mobility can manifest in compensations up or down the chain, which is why people often have neck and low back pain! . Your thoracic spine--also known...

1️⃣st Cue: Spread the floor. Very similar to increasing the arch of your foot, this will increase the arch of your hand. In addition this will help activate the posterior cuff and scapula retractors with the horizontal abduction moment created. . 2️⃣nd Cue: Squeeze your toes and...

For this exercise: ✅Begin in a plank position with your scapula's engaged. You can see the protraction in the scapula, maintain this position for the entirety of this exercise ✅Elevate one arm off the floor, make sure to keep the core engaged here- avoid rotation of the...

What is my favorite muscle of the shoulder❓ Serratus Anterior� Which is also known as the “Big Swing Muscle” or “Boxer’s muscle” due to it’s effectiveness of protracting the scapula. Not only does this muscle have a cool name, it is needed for a plethora of arm...

1️⃣ Sling Matrix ✅This exercise will allow you to get the scapula (shoulder blade) moving into all 3 planes of movement. . 2️⃣ Neck Circles ✅The muscles of the Neck such as the Upper Trapezius and Levator scapulae also attach onto the scapula. Therefore, keeping these muscles flexible is...

While the MOVEMENT is essentially identical, sliders will be a regression and taps/however will be a progression of the movement. Both are part of my lower extremity rehab progressions to get people comfortable with single leg movements. Single leg movements are the GOAL for...

Step downs are a stable in my lower extremity rehab progressions and for good reason. You can isolate/bias one leg without any "cheating" using the other leg like on squats, deadlifts, or lunge variations. Furthermore, depending on which direction (forward, sideways, backwards) the step...

We've covered ton's of different types of banded glute activation drills here on our page. One of the most important things to consider when doing a monster walk is to PAUSE and MOVE SLOW. That brief bit of time on one leg should be...

Shown here is one of our favorite introductory exercises for core and pillar stabilization. You must FIRST MASTER THE BASICS AND FUNDAMENTALS before moving into more progressed "fancy" stuff!! One of the biggest mistakes we see with the chop is people simply leaning into...

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