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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14 Apr Standing Hamstring Stretch

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Reduction in flexibility of the hamstring has been reported to be associated with occurrence of back pain in adolescents and adults in cross-sectional studies (Salminen 1992, Hultman 1992). Thus, hamstring flexibility is important for general health and fitness (Fasen 2009, Smith 2008). It is important to...

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14 Apr Dowel Chest Stretch

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The Pectoralis Major is a large muscle that fans the entire chest region. It can be divided into 2 portions: The sternal (assisting in shoulder extension) and clavicular fibers (assisting in shoulder flexion) Here is a great exercise you can use as an activation drill to...

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