14 Apr Thoracic Extension With Foam Roller

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Going off of this weeks theme of improving shoulder overhead mobility. Did you know the last bit of shoulder elevation is attributed via thoracic spine extension? The average thoracic spine flexion is 35 degrees while extension is 25 degrees. With the hunched over position that...

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14 Apr Shoulder Posterior Mobilization

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Weather you have adhesive capsulitis or want to improve your shoulder mobility, demonstrated here is a great way to improve shoulder Internal and External rotation (IR and ER). -Here I lay down supine on a mat with a mobilization band put as PROXIMAL as possible on...

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14 Apr Shoulder Standing Around The World

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Here is a mobility drill that I perform prior to each Upper Extremity day and here is why. Ideally a Warm-up will do these 4 things: 1. Increase tissue temperature 2. Prime mobility 3. Awaken the Nervous System 4. Rehearse impending movement of training The reason I like this warm-up is...

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14 Apr Sub-Occiptial Mobilization

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-The Suboccipital muscles (which include Rectus capitis posterior major, rectus capitis posterior minor, obliquus capitis inferior, and obliquus capitis superior) are 4 small muscles located right below the base of the skull/occiput of the head. They are running each in different angles connecting the top...

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14 Apr Swiss Ball Core Roll Out

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This exercise is great for the core muscles including (Rectus admoninis, Transverses abdominis, and External/Internal obliques) as well as the serratus anterior (through protraction of your shoulder blade) For this exercise: -Keep knees on a cushioned surface to prevent anytime of bursitis of the knee. -Roll out...

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14 Apr Hip Flexor Soft Tissue Mobilization

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The single joint Hip flexors primarily compose of the Psoas Major (originating from vertebrate T12-L4) & the Iliacus (originating from the Iliac fossa) these muscles come together forming the Illiopsoas inserting down into the lesser trochanter of the femur. Both of these muscles FLEX &...

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14 Apr Shoulder Extension Mobility

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Here is a non-specific stretch that will target anything limiting the shoulder from extending. This may consist of soft tissue structures such the pec’s, anterior deltoid, or biceps OR the anterior gleno-humeral joint capsule and ligaments. This is range of motion is particularly important in runners....

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14 Apr Popliteus Soft Tissue Mobilization

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The popliteus is a muscle that runs from the lateral epicondyle of the femur to the posterior surface of the tibia. Because of its orientation, it internally rotates the tibia and externally rotates the femur. This action allows the knee to become “unlocked,” taking the...

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14 Apr Assess and Improve Dorsiflexion

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Limited dorsiflexion can lead to functional and athletic limitations in many activities. Inadequate ankle range of motion is a risk factor for knee, ankle, shin, and hamstring injuries among athletes and has been associated with increased knee valgus during squatting as well as greater ground...

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14 Apr Which Quad Are You Targeting?

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The Quadriceps consists of 4 muscles that include 3 different VASTI muscles and the RECTUS FEMORIS. The 3 vasti muscles consist of the vastus medialis, vastus intermedius, and vastus lateralis, which are single joint muscles (they only cross the knee joint) originating on the proximal aspect...

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