14 Apr Lumbo-Pelvic Control With Resistance Band

Posted at 21:04h in 0 Comments

Anatomy lesson: Your lumbar spine is connected to your sacrum (tailbone), which sits between two innominates or 'hip bones' to make up your pelvis; and collectively= lumbo-pelvic region. 'Lumbopelvic dissociation', is an essential movement we perform everyday, whether it's sitting down or standing back up,...

Read More

14 Apr Controlled Thoracic Spine Rotation

Posted at 21:04h in 0 Comments

Episode 479: Hyper extension- controlled Thoracic Spine Mobility [Mobility Advice] . With the excessive rounded thoracic spine, often times rotational mobility is limited. To achieve Thoracic Spine Mobility look at the previous episode! Once this has been achieved the goal is now to be able to control...

Read More

14 Apr Quadruped Shoulder Y’s and T’s With Resistance Band

Posted at 21:02h in 0 Comments

Y’s and T’s are commonly practiced movements, and for good reason! These exercises will help strengthen the peri-scapular muscles including the mid and lower trapezius, serratus anterior, rotator cuff, and deltoid muscles. To maximize the benefit of performing these exercises, try these 2 tips. . 1.Place your...

Read More

14 Apr Levator Scapulae Mobilization

Posted at 21:02h in 0 Comments

If I had the power to re-create the Human Body, do you want to know the ONE MUSCLE I would leave out??? That's right you guessed it - the LEVATOR SCAPULAE! The levator scapulae has got to be the single most annoying and most painful...

Read More

14 Apr Thoracic Spine Extension On Foam Roller

Posted at 21:01h in 0 Comments

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...

Read More

14 Apr Self Hip Mobilization With Band

Posted at 21:01h in 0 Comments

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...

Read More

14 Apr Top 4 Exercise to Decrease Upper Trap Compensation

Posted at 21:00h in 0 Comments

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...

Read More

14 Apr Hip Flexion Mobilization Quadruped

Posted at 21:00h in 0 Comments

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...

Read More

14 Apr Hip Rotation Mobilization

Posted at 21:00h in 0 Comments

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...

Read More

14 Apr Sleeper Stretch

Posted at 20:59h in 0 Comments

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...

Read More