Exercise Library
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Bent vs Straight Knee Quadruped Hip Extension
Have you ever wondered what the difference between doing your donkey kicks with the knee bent vs straight is? Well, you're not alone! . The goal of an exercise like this is to target the HIP EXTENSORS, specifically the gluteal and hamstring muscles. Both muscles...
Shoulder Activation Through ROM
Shoulder Stability Through Shoulder Elevation . Here are two great ways to strengthen the shoulder girdle throughout a range of shoulder flexion! Movement 1: ✅ For this exercise step out until you find a good resistance for yourself. Then begin to slowly elevate your arm...
Horizontal Adduction Cross Body Stretch
A tight posterior cuff is associated with a handful of shoulder dysfunctions like subacrominal impingement syndrome, posterior impingement, anterior instability, etc. And thus, ⬇ tone/increasing extensibility of the posterior cuff is part of the treatment protocol for many with shoulder pain. The cross-body stretch is...
Mobility Flow
Mobility Flow Here is a very easy exercise to mimic mobility flow that we have found to be efficient at keeping a majority of your body parts mobile. To perform this: Walk your arms to a downward facing dog, where you will rotate your body...
Single Leg RDLs + Reach With Contralateral Offset Kettlebell
RDLs are my favorite. I won't even try and hide that fact. I recently began playing around with this contralateral offset hold in addition to a contralateral reach. . The contralateral offset holds further adds to the stability demands of the exercise (that's already on...
Strengthen Your Neck
Neck Pain? . It has been shown that neck muscle control/strength are linked with individuals with neck pain disorders. This research revealed that patients with neck pain exhibit increased EMG amplitude of the superficial sternocleidomastoid and anterior scalene muscles and reduce activation of the deep...
Eccentric Shoulder Strengthening
Eccentric Shoulder Strengthening . The posterior aspect of the shoulder consists of three of the four rotator cuff muscles: Infraspinatus, Supraspinatus & Teres Minor (which are External Rotators of the Shoulder). These muscles are often limited in flexibility due to inadequate strength. Here is a...
Shoulder Strengthening In 3 Planes
Closed Chain Tri-Planar Shoulder Muscle Function . What is the first joint that you loaded as a baby? Your Shoulders! It has been a while and it's time to get back to loading those shoulders! . Here are two closed chain exercises to help target...
Anterior Oblique Sling Progression
Today, we're going to cover the anterior oblique sling. The anterior oblique sling consists of the external and internal obliques, the opposite side adductor muscle, and the connecting adductor abdominal fascia. The anterior oblique sling plays a huge role in accelerating and decelerating the body...
Serrates Anterior Activation
These 3 exercises will help to improve upward rotation of the scapula during shoulder elevation. We particularly like to use these exercises when motor control of the serratus anterior is the primary impairment. These movements allow you to find the serratus anterior muscle, which often...