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Forward Step Up With Single Leg Balance With The Yoak
If you want to challenge your balance, you need to add demands to the task that decrease your stability. Perturbations are an effective way to add instability to your exercise. Perturbations are awesome because they provide constant variability. Research has shown variability of practice can...
Bounding
Get back to running and improve your running with bounding! According to an article by Powers 2010, “The external moments (force couples) created by the resultant ground reaction force (from the ground) are resisted internally by muscles and noncontractile tissues such as ligaments and the...
Calf Strengthening For Runners
In addition to glute and core strength, the gastrocnemius-soleus (GS) complex also has an important role during running. “Peak forces in the Achilles tendon can be estimated; these forces range from 6-8x body weight, with the greatest forces generated during mid-stance of running.” Also, the...
Core Exercises For Runners
Lets face it, there are a TON of exercises for the core. A lot of them would likely help with trunk and pelvis stability, but these three have specific implications for runners. Runners should perform core exercises that also target hip abduction and external rotation...
Analyzing Landing Mechanics
It has been reported that the knee is the most common location for an injury. This may be due to the fact that the knee eccentrically absorbs more than 40% of the energy associated with ground contact. Running has been shown to increase the external...
Core Exercises With Swissball
Everyone needs to start somewhere with core exercises! The most important question you must ask yourself when prescribing an exercise is why - why did you choose that exercise with those specific parameters and modifications? Finding just the right challenge and determining your target tissue...
Improve Your Front And Overhead Squat
This is an excellent warm-up drill to perform prior to front or overhead squats. Thoracic extension and shoulder flexion are combined movements. It makes sense to focus on promoting both movements and this drill does exactly that! Everyone may not be suited to jump into...
Supine Psoas March With Band
If the standing psoas march is too challenging, try this variation lying on your back. This is a great alternative for individuals with... - Poor balance - Poor standing tolerance - Would benefit from feedback from the ground A correct version is demonstrated on top....
Standing Hip Flexion End Range Lift Offs
Hip flexor strength is extremely important yet it is often overlooked. All too often the hip flexors are blamed for being too tight. BUT have you considered the consequences of the hip flexors being weak? If that's the case, stop stretching that weak muscle and...
Cat Cows With Neck Dissociation
Having neck pain with yoga? Does the first movement demonstrated aggravate it? Are there modifications available? . Regardless of how you describe this movement (cat camel, cat cow, angry cat, you name it..) here is a modification if you’re having neck pain! Excessive cervical flexion...