29 Apr Short Arc Quad Sets (SAQ)

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This exercise (quad set) is paramount to getting re-gaining active control your quadriceps muscles, which is the muscle on the front of your thigh. After an injury (which includes surgery), there is lots of swelling in the knee that accumulates. This swelling leads to a...

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29 Apr Sleeper Stretch vs Horizontal Adduction Stretch – Which Is Better?

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Stretching the posterior shoulder is a major factor in a multitude of shoulder rehab programs �. There are many ways to stretch the posterior shoulder, one of which we highlighted a few weeks ago. Two other alternatives are shown here in the video: the sidelying...

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29 Apr Functional Knee Flexion Mobility

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Build up tolerance to knee flexion! I recently worked with a high-level jiu-jitsu client (with @dr.jasonpark), who experienced pain and discomfort when his knee was fully bent. In jiu-jitsu, he experienced this knee discomfort when shooting (when an opponent forcibly pushed his heel towards his butt...

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29 Apr BOSU Single Leg Step Over and Back

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With ACLr rehab, it's extremely vital to build and retrain neuromuscular control of the affected leg, and this is one of my favorite exercises to include at the end of a session. I do this at the end for 2 reasons: . 1️⃣ Burn out the...

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29 Apr Stop Putting The Band Around Your Ankles

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Side steps….ooooh so fancy and sexy!� But really, there is an over-obsession with the side step exercise in the fitness community and most don't really need to do this exercise if they are already healthy and strong as the maximum voluntary isometric contraction (MVIC) for...

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29 Apr When is Too High For Box Jumps?

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We all see the videos on Instagram…someone jumping onto a ridiculously high box and celebrating thinking they're the next @jjwatt. But is that super high box jump necessary? What is the athlete getting out of it? What's the risk vs reward of a high box...

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29 Apr Sidelying Hip Abduction

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While gaining back knee range of motion is the biggest preoperative indicator for a successful ACLr surgery, maintaining proximal strength of your core and glutes is a way to jump start post-surgery rehabilitation. Learning how to activate these muscles in addition to building up as...

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29 Apr Sidelying Clams

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While gaining back knee range of motion is the biggest preoperative indicator for a successful ACLr surgery, maintaining proximal strength of your core and glutes is a way to jump start post-surgery rehabilitation. Learning how to activate these muscles in addition to building up as...

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29 Apr Bear Crawl Variations

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The bear crawl has become of my absolute favorite exercises for shoulder health due to the fact that it not only hits the serratus anterior (which is often neglected in comparison to the traps), but it also hits it in closed chain while promoting scapular...

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29 Apr Patellar Tendon Sample Rehab Program

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Here is a snippet of some exercises I recently used with an athlete of mine who had patellar tendinopathy. When it comes to all tendinopathies, I utilize the idiom EdURep. . Ed = EDUCATION. You must first educate the patient on the pathophysiology and assure them that...

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