12 Apr Save Your Back By Racking Your Weight Properly

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I know each and everyone of us has been guilty of this at some point! We perfect our form through practice, rep out set after set with perfect form, and then when dropping/picking up the weight, we throw out all that practice and good form...

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12 Apr Bad Exercise? Shrugs vs Overhead Carries and Farmer’s Walks

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Shrugs are often utilized to develop huge and enormous traps. But are overly developed upper traps something we really want, from a biomechanical and movement based perspective? As we discussed in episode X, proper scapular upward rotation is essential to shoulder mobility. The 3 primary...

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12 Apr Bad Exercise? Upright Rows Vs High Pulls vs Deltoid Raises

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These exercises are often controversial as the internally rotated and high elbow position at the top of the movement is believed to be a shoulder impinging position that can possibly damage soft tissue structures. As the shoulder is internally rotated and flexed, the tendon of...

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12 Apr Bad Exercise? Superman Vs Roman Chair For Back Extension Work

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This exercise is seen FAR TOO COMMONLY at the gym. The extreme lumbar spine #hyperextension, as well as the commonly associated cervical spine extension, is absolutely horrible for your back! Unless you’re a #gymnast or dancer, I cant think of any other athlete that would...

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12 Apr Bad Exercise? Open vs Closed Chain Knee Extension Exercises

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The seated knee extension machine is a great way to isolate the knee extensors, mainly the #rectusfemoris and #vastimuscles. However, caution must be taken for any individuals with knee osteoarthritis, meniscal injuries, or any other pathology that is sensitive to high shearing forces and loads. From...

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12 Apr Bad Exercise? Shoulder External Rotation Standing vs Sidelying

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Gravity goes DOWN! Not sideways! Shoulder external rotation exercises are a great way to target the #rotatorcuff. However, these exercises must be done against resistance in the appropriate plane. In this example, the force of the dumbbell is directed DOWN. So, which muscles am I...

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12 Apr Bad Exercise? Donkey Kong Leg Kicks

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The quadruped hip extension or “kneeling leg kicks” has become a fairly popular #glute exercise, especially amongst the female population. However, one of the BIGGEST compensations I commonly see in the gym is LUMBAR SPINE EXTENSION which can place undue stress on your spinal facets. The...

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12 Apr Bad Exercise? Behind The Neck Pushing And Pulling

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Improving ankle joint range of motion (ROM) should be a stable of your prehab routine. Ankle dorsiflexion (DF), in particular, is a major roadblock to many movement patterns such as squats and pistol squats. Over the next 2 days, we’ll be posting 2 different ankle...

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12 Apr Ankle Mobilization With Superband

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Improving ankle joint range of motion (ROM) should be a stable of your prehab routine. Ankle dorsiflexion (DF), in particular, is a major roadblock to many movement patterns such as squats and pistol squats. Over the next 2 days, we’ll be posting 2 different ankle...

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12 Apr Point Stimulation For Pain Management?

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Point stimulation at trigger points or other areas of low impedance are one of the many modalities/pain management techniques that your physical therapist can employ. Unfortunately for us PTs in California, we cannot (yet) utilize dry needling techniques (state laws), so trigger point stimulation is...

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