14 Apr Subscapularis Soft Tissue Mobilization

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The Subscapularis is 1 of the 4 rotator cuff muscles, that together have a role of keeping the head of the Humerus within the Glenoid Cavity. The Subscapularis is actually the LARGEST and most POWERFUL of the 4 rotator cuff (Keating JF, JBJB, BR.. 1993). This...

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14 Apr Scapula Push-Up + Pulldown

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The shoulder is used during virtually all upper extremity motion and is important to be healthy in everyday life activities. The scapula/shoulder blade is considered the base of the shoulder complex and is crucial to be stabilized, in order for the rotator cuff’s and deltoids to...

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14 Apr Knee Flexion Gapping

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Knee osteoarthritis is a degenerative wear and tear of the cartilage (cushion between the joints) that often occurs with repeated motions. This exercise will not fix the damage to the cartilage. However, the symptoms it may be causing can be modulated. This distraction can also...

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14 Apr Wide Vs. Narrow Grip Bench Press

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Ahh the Bench Press! A Wide grip forces the elbows to flare out, putting the bar right over the chest. With the arms perpendicular to the torso this will increase the demand on the Pec’s and reduce the demand of the triceps. Some may argue however...

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14 Apr Quadriceps Stretch

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The Quadriceps Femoris composes of a majority of the anterior thigh, composed of 4 muscles. These include Rectus Femoris, Vastus Lateralis, Vastus Medialis, & Vastus Intermedius. Of these only one crosses the hip joint, the Rectus Femoris. For this reason, changing the hip position will alter...

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14 Apr Diaphragmatic Breathing Cue

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The diaphragm is a dome-shaped muscle that is between the lungs and your Ab’s. As you inhale this muscle will lower leading to an expansion of the abdomen. As you exhale the diaphragm rises up, which will move your stomach back inward. Whenever you feel stressed or...

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14 Apr Bird-Dog Variations

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Proper form for the bird-dog was described. Here are a couple variations that can be done to target the anti-rotation core musculature, such as the multifidus and the obliques! There were three variations performed in this video: Clip 1: is a regression of the typical bird dog...

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14 Apr Dorsiflexion Mobilization

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Considering all the terrible shoe wear people have become accustomed to wearing, there is no coincidence how common people have limited Dorsiflexion range of motion. Towards the depth of a squat dorsiflexion is needed, a limitation in dorsiflexion will manifest with HEEL RISE. This limitation can...

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14 Apr Posterior Cuff Eccentric Strengthening

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The posterior rotator cuff consist of three of the four rotator cuff muscles; Infraspinatus, Supraspinatus & Teres Minor (which are External Rotators of the Shoulder). Now that you have learned how to give this area some flexibility (from the previous episode) here is a great...

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14 Apr Shoulder Inferior Glide With Band

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"Movement with Mobilization of the Shoulder Joint” If limited shoulder elevation (Abduction or Flexion) is due to a hypomobile shoulder, a movement with mobilization is a great way to IMPROVE MOBILTY. The arthrokinematics of the Glenohumeral joint that occur with arm elevation consists of the Head...

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