14 Apr Thoracic Spine Extension On Foam Roller

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Hopefully you don’t want your back to look like the image shown on the Left. If this is true try out this mobility drill to improve extension in your mid-back aka Thoracic Spine! . 1️⃣Place the foam roller perpendicular to your spine onto a segment which you...

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14 Apr Self Hip Mobilization With Band

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Here is the last self hip mobilization of the series! -Find an elevated surface where you can perform a lunge to mobilize the hip. -Anchor the mobility band by stepping on it at one end and allow the other end to wrap around your hip joint. Make...

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14 Apr Top 4 Exercise to Decrease Upper Trap Compensation

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These 4 exercises were found by Cools et al (2007) to display the BEST muscle activation ratios in which the UPPER TRAPEZIUS ACTIVATION IS MINIMIZED whereas the MIDDLE AND LOWER TRAPEZIUS ACTIVATION IS MAXIMIZED. The prone and sidelying positions decrease the upper trap's activation as...

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14 Apr Hip Flexion Mobilization Quadruped

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Research outcomes have demonstrated that clients with femoro-acetabular impingement (FAI) have limited squatting motion compared to patients in a control group due to limited pelvic sagittal plane motion (Lamontagne et al. 2009). Squat depth has been improved post-surgically in clients with FAI as a result...

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14 Apr Hip Rotation Mobilization

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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 likely be hindered by limited hip flexion...

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14 Apr Sleeper Stretch

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The post cuff (infraspinatus, teres minor, and posterior capsule) is often the culprit of limited shoulder mobility or shoulder dysfunction. Posterior cuff tightness pushes the head of the humerus anteriorly (forward), which can contribute to myriad shoulder conditions including shoulder impingement, anterior instability, rotator cuff...

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14 Apr Hip Flexion Mobilization

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There are various ways in which one can self-mobilize their hip joint. Achieving optimal client outcomes can be achieved with self hip-mobilizations (Weight et al. 2012). The goal here is to improve hip capsule and connective tissue mobility. . 1. Assess your current hip flexion mobility by...

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14 Apr Skaters Progressions and Regressions

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Skaters are extremely popular and are generally utilized as a medium-to-high intensity plyometric exercise. The fundamental principle with any plyometric exercise is to minimize the amortization phase (the time your foot is on the ground representing the shift from eccentric to concentric muscle action). However,...

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14 Apr Assisted Single Leg RDL

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Did you know that Re-injury rates after acute hamstring injures are reported to range from 14% up to 63%, within the same season-2 years after the initial injury. It has been shown through imaging that the majority of the hamstring re-injuries occur in the same...

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14 Apr Hamstring Contract-Relax Technique

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Here is another great way to improve flexibility of your hamstring by using a contract-relax stretching technique. . 1️⃣Lay facing up (supine) and bring one leg up onto a wall. Make sure your back doesn’t round- if so you can place a towel to keep your lordosis...

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