Exercise Library
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Why We Feel Pain
Why does pain matter? Understanding pain biology changes the way people think about pain, reduces its threat value and improves their management of it. The brain will give you perception of what is happening. The alarm system–or the pain signal–will tell your brain WHERE the...
Reverse Scapula Walks
Here is an exercise to strengthen the Shoulder girdle musculature! Be careful though, it may be more difficult than it seems! To perform this exercise: -Begin in a staggered position with one elbow near it's ipsilateral knee. Here I start with my left elbow next...
Muscle Imbalance Continuum
Muscle balance is the relative equality of muscle length or strength between an agonist and an antagonist (e.g. your bicep and your tricep) or contralateral muscles (e.g. left and right). This balance is necessary for normal movement and function. Muscle imbalances occur when the length...
Open + Close Book
Evidence has shown that poor muscle function (i.e. strength and control) of the deep cervical flexor muscles are shown to cause neck pain. It is shown that higher muscle activity of the sternocleidomastoid and anterior scalene will reduce activation of the deep cervical flexors. (Jull,...
Captain Morgan
This exercise is one of my Favorites for improving hip stability! The Glute Medius wall lean will mimic the single leg stance required for functional movements such as walking, ambulating on stairs, or running. When the Gluteus Medius is weak it can lead to injuries...
Bilateral Leg Drops + Progressions
Power lies in the transverse plane! Here is an exercise and 2 progressions to address strength in the transverse plane: . 1: In a hook lying position, with your feet supported on the floor, drop your knees down to one side in a slow and...
Hip Strengthening + Progression
Closed Chain Hip Strengthening + Progression . The modified side plank or side bridge has one of the highest gluteus medius muscle activations of any bodyweight closed chain exercise and should be a STAPLE in your REHAB routine. As with any exercise, periodization achieved through...
Banded Walk Out
Here is the last exercise of this Developmental Kinesiology Series. Just like the rest of the exercises, this exercise can be used as an assessment or as an intervention to identify and address impairments within the kinetic chain. This exercise is all encompassing and will...
Rear Foot Elevated Split Squat Variations
We highlighted the Bulgarian split squat back in Episode 406 as a great alternative for the traditional barbell back squat, as it elicits similar muscle EMG activity. We got a good question from one of our followers about ankle pain during the exercise. This is...
Stop Doing Oblique Side Curls
Do you do the standing side crunch or dumbbell side bend? Why? Do you like staring at yourself in the mirror while lifting a 45lb pound plate? I know I was guilty in my college days (insert emoji). But now I am smarter, and SO...