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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14 Apr Shoulder Walk Out To Pike Up

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This exercise is a two for one, targeting BOTH core and shoulder stabilizing muscles. It will primarily target the abdominal muscles, which include the Rectus Abdominis, Transverses Abdominis, External oblique, & Internal oblique. For this exercise: 1. You want to have something with low friction under your...

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14 Apr Rotator Cuff Exercise

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Did you know there are 26 muscles that control the shoulder?! However ONLY 4 are uni-articulating (only crossing the gleno-humeral joint) and are considered giving the Gleno-humeral joint dynamic joint stability. These are called the Rotator Cuff muscles which include the Subscapularis, Supraspinatus, Infraspinatus, and...

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14 Apr Subscapularis Soft Tissue Mobilization

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The Subscapularis is 1 of the 4 rotator cuff muscles, that together have a role of keeping the head of the Humerus within the Glenoid Cavity. The Subscapularis is actually the LARGEST and most POWERFUL of the 4 rotator cuff (Keating JF, JBJB, BR.. 1993). This...

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14 Apr Scapula Push-Up + Pulldown

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The shoulder is used during virtually all upper extremity motion and is important to be healthy in everyday life activities. The scapula/shoulder blade is considered the base of the shoulder complex and is crucial to be stabilized, in order for the rotator cuff’s and deltoids to...

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14 Apr Knee Flexion Gapping

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Knee osteoarthritis is a degenerative wear and tear of the cartilage (cushion between the joints) that often occurs with repeated motions. This exercise will not fix the damage to the cartilage. However, the symptoms it may be causing can be modulated. This distraction can also...

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14 Apr Wide Vs. Narrow Grip Bench Press

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Ahh the Bench Press! A Wide grip forces the elbows to flare out, putting the bar right over the chest. With the arms perpendicular to the torso this will increase the demand on the Pec’s and reduce the demand of the triceps. Some may argue however...

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14 Apr Quadriceps Stretch

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The Quadriceps Femoris composes of a majority of the anterior thigh, composed of 4 muscles. These include Rectus Femoris, Vastus Lateralis, Vastus Medialis, & Vastus Intermedius. Of these only one crosses the hip joint, the Rectus Femoris. For this reason, changing the hip position will alter...

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