14 Apr Ankle Balance Training

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"Prehab with Ankle disc training" It has been shown that postural control deficits are a huge risk factor for lateral ankle sprain (McGuine et al. 2000). How do we improve this? By improving neuromuscular control/proprioception! PROPRIOCEPTION is a form of kinesthetic awareness whereby you know and...

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14 Apr Hip Flexor Stretch

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If you have been following us for a little bit, hopefully now you understand how important it is to prevent the hip flexor from tightening due to its ability to create back pain as well as contralateral hamstring strain. Here is a great way to...

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14 Apr Brueggers Posture Hack

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DO THIS EXERCISE TO IMPROVE YOUR POSTURE!! As you're reading this post, you're probably in a very similar position as I am - slouched over, forward head, protracted scapula, shoulder forward and up, arms in, flexed wrist/fingers. And it's NOT your fault - it's comfortable!...

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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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