14 Apr ACL Reconstruction Graft Selection

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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...

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14 Apr Standing Fire Hydrant With Donkey Kicks

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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...

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14 Apr Shoulder Rotational Strength

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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...

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14 Apr Thoracic Spine Active Rotation

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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...

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14 Apr Shoulder banded pull apart + Shoulder elevation

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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...

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14 Apr Mid-Back Mobilization

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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...

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14 Apr Improve Hip Flexion And Internal Rotation

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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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14 Apr Stretches For Neck Muscles

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Tight Neck? Neck Mobilizations . Disclaimer: These mobilizations are meant to be VERY gentle, there are neuro-vascular structures that run in this area. These mobilizations are NOT meant to cause numbness or tingling down the arm. You have been warned! . There are 4 mobilizations broken down in this...

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14 Apr Improve Active Mobility Of Your Hip

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Improve your Active Hip Flexion [When was the last time you strengthened your hip flexors?] Hip flexor strength is extremely important yet it is often overlooked. All too often the hip flexors are blamed for being too tight. BUT have you considered the consequences of the...

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14 Apr Rolling Out For IT Band Syndrome

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Why you Should NOT Foam Roll the IT Band!!! . Have you ever foam rolled your IT Band? You are probable not alone. Foam rolling is designed to relax contractile tissue like your muscles. The IT Band, or iliotibial band, is a thick Fascia/Connective tissue (NOT A...

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