Have you ever strained your hamstring before? You’re not alone! Hamstring strain injuries are among the most common acute musculoskeletal injury in the United States. Even more concerning is that hamstring re-injury rates are extremely high, especially during the first 2 weeks after return to...

Sit ups, planks, why one vs. the other? What is core stability? Want to learn how to start and progress a core strengthening program supported by scientific evidence!? READ MORE! An article by Benjamin C. Y. Lee and Stuart M. McGill in 2015 compared a long term...

Want to learn how to start and progress a hamstring strengthening program only using sliders!? READ MORE! Hamstring strengthening programs are essential for improving athletic performance and protecting against injuries including hamstring strains, low back injuries, and even ACL injuries. Did the know the hamstrings act synergistically...

An anterior cruciate ligament (ACL) tear is a devastating injury for any athlete. Athletes who wish to continue playing sports that involve cutting and pivoting such as basketball, soccer, or football will likely need surgery to continue playing. Once an athlete has decided to proceed...

Fire Hydrant and Donkey Kicks Strengthen your Glute’s! . The Glute’s are tri-planar muscles, meaning they perform exercises in all three planes of motion: EXTENSION, EXTERNAL ROTATION, and ABDUCTION. The final exercise shown here will address all three of those motions. . The first exercise shown here is a donkey...

Shoulder Rotational Strength Rotational Strength for Overhead Athletes . Here are 2 ways which you can improve both internal/external rotation and activation/strength of your shoulder. . Exercise 1️⃣: �Start laying face up with your arm off the side of the table (90/90 position) �Rotate your shoulder internally (palm towards the floor) and...

Improve your Rotation! . Here are 2 exercises to improve your Thoracic spine mobility, with some side benefit of improving Shoulder Mobility. Exercise #1️⃣: ✅Start in a 1/2 kneeling position with a ball between your inner leg and the wall. This will ensure you DON'T cheat with any hip...

Shoulder banded pull apart + Shoulder elevation . To perform this exercise: . 1️⃣ Keep your elbows at your side with a band around your distal forearm 2️⃣ Spread the band, focusing on movement at the shoulder (This rotation outward is known as external rotation) 3️⃣ Slowly begin to elevate your...

Mid-Back Knot? Self mobilization to help you! . Ever feel tightness in your mid-back region, specifically between your shoulder blades? Often times the culprit of this is the "rhomboid" muscles (major and minor). The Rhomboids originate on the spinous process of C7-T5 vertebrates and insert onto the medial border...

Improving Hip Internal Rotation Limitations in hip flexion and internal rotation range of motion have been implicated as characteristics of hip pathology (Burnett 2014, Clohisy 2009, Sutlive 2008). Any activities that require squatting, pivoting, planting and cutting, and/or rotating your body will require hip flexion and...

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