chgrehab chgrehab

193 posts   2918 followers   221 followings

C H G Performance and Rehab  🌎 MALAYSIA🇲🇾 / KUALA LUMPUR 💡 We are professional team who are passion about physical therapy and sport medicine 📞 Whatsapp/Call: +6011 11939132

https://www.facebook.com/CHGRehab/

🏃🏽‍♀️FIX YOUR RUNNING TECHNIQUE [Shin Angle Advice]
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👀 Ever see somebody run and think: 'wow, they really look effortless running'. A big-time clue that indicates effortless running is the angle of shin(tibia) on impact with the ground 💥
When we run it's all about an efficient conversion ↔️of energy from each step to the next, with our muscles and tissues acting as springs.
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❌When we land with an Angled ↙️Tibia, like the left picture, our shin bone and anterior leg muscles have to dissipate up to 3x our body weight. EVERY STEP.
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✅When we land with a more vertical ⬇️Tibia like on the right. We more efficiently convert this energy to our posterior leg muscles, thus propelling us ⚡️forward.
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💡This simple change will like decrease Shin Splints and anterior compartment syndrome. It also can decrease your run times. Personally I've found this more clinically significant than the age old debate 'heel vs forefoot strike'..but that's another post 😅
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To Help Cue this change:
🔻Increase your running cadence
🔻Run like you are 'falling forward'
🔻Don't 'over-stride' each step
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♥️TAG someone who could use this tip!!!
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(@drhawk.rehab)
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#chgrehab #chgcenter #chgteam
#Myodetox

The future of learning is 💡💡💡
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Can't wait to get my hands on this augmented reality tech!!! 💀📚 (@insiderscience)
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#chgrehab #chgcenter #chgteam #learning #anatomy #physiotherapy
#Myodetox #FutureProofYourBody

HOW TO DO A PROPER CHEST PRESS!
[ technique @roydianchan ]
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I did a post a few days ago about how you should keep your elbows tight when pressing on an incline, here's a continuation of that idea! This concept applies to all chest pressing motions, angles of bench, etc...INCLUDING push-ups!
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Reasons why you should press in the “V” shape instead of the “—“ shape.
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From an injury stand point, the CLOSER the weight is to the body, the less risk of hurting the working muscles. The ❌ variation allows for more isolation of the pec muscles, but I argue that heavy chest pressing isn’t the best approach for this. Rather, use the “—“ shape for exercises like chest flies, which are done with lighter loads and designed to isolate the pecs.
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From a functional standpoint, the chest press is a PUSHING motion. In real life, that is literally shoving something. When you try REALLY HARD 😡to push someone away, the most efficient way is to push via “V” shape.
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‼️For educational purpose, I’m going to need you to shove something (or someone who won’t get mad at you)😝 as hard as you can. Do you wind back in a “V”? Or “—“? .
Share below 👇🏼👇🏼👇🏼
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#chgrehab #chgcentre #chgteam #keepyourdreamalive
#strength #fitness #getfit #gym #workout #education #training

EASY SEATED MOBILITY EXERCISES!!! [airplane edition]
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👋🏼Watttuuuuppppp #Myotribe!? At YVR right now bout to fly out and wanted to take this time to show Vancouver some ❤️! I love this city and will for sure be coming back 🔜
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Here's an easy mobility protocol you can do to help if you are often stuck in periods of prolonged sitting (such as on a ✈️ or in the office 👔)
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1️⃣neck retraction with slight flexion
2️⃣thoracic extension
3️⃣end range spinal flex/ext
4️⃣thoracic rotations
5️⃣overhead lat stretch
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You can do 2-3 sets of 5 reps per exercise for every 3 hours of sitting you do!
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❤️TAG A FRIEND who sits a lot and might need this!!!
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Check out @drkev_hybrid latest post for the soft tissue protocol
#Myodetox #FutureProofYourBody
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🎧music produced by AlvinBrownBeats - #regrann

Health and fitness is a lot more simple than you think. Unless you are training to look a certain way (e.g. - body building..or be an athlete), its not that complicated to be healthy and fit!! I find that people try and overcomplicate anything that is "trending". I often see headlines like that are made just to get you to read controversial health articles but at the end of the day its really not that hard or controversial. It is quite simple, just eat healthy food more often than not, workout a few times and week, sleep well, drink water and be happy :D

#chgrehab #chgcentre #chgteam
#health #fitness #fit #TFLers #fitnessmodel #fitnessaddict #fitspo #workout #bodybuilding #cardio #gym #train

HOW TO DEVELOP POWER + STABILITY!
[WOD by @firas_zahabi]
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Yes we get it, everyone wants big aesthetic muscles for the beach! 💪🏼 but what about people who also care about being athletic?!
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I was hanging all weekend with world reknowned MMA coach, amazing martial artist and average husband (7/10 according to his wife) @firas_zahabi and learned a lot
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For all of you who don't know, he is the head coach who helped @georgesstpierre become world champion☝🏼🏆🌎
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So let's just say he knows a thing or two about training 😜
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Here's a sample workout you can try to help you develop power and stability! Two most important components for any athlete no matter what sport you do
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1️⃣Jockey row
2️⃣Reverse woodchopper
3️⃣Dynamic punch press
4️⃣Grappler's backroll
5️⃣The DNTTAH - do not try this at home
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1-3 sets
6 reps and under for power
15-25 reps for endurance
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⏳This whole routine should take you
30-45 mins
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Do this routine for a 3 week period then switch exercises!
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Working on big tings with my man @firas_zahabi #montreal4life so stay tuned
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❤️TAG A FRIEND to do this workout with!
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#chgrehab #chgcentre #chgteam #fitness #strength
#Myodetox #Tristar #UFC #gazilly #getfit
Music by Danny EB Tracks
#repost @vinnierehab

😲WHY STRETCHING YOUR LUMBAR SPINE IS DANGEROUS!!!!
[stretching advice]
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Do you find yourself doing the stretch above to relieve 😩tension off your lower back? Even though it probably feels great in the short term, it's one of the WORST things you can do for your lower back! Why you ask? To fully understand let's look at 🔄rotation ROM in the spine
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In the spine, the lumbar spine has very little rotation. The overall range available is calculated to be roughly only 13 degrees! The rotation between each segment between T10-L5 is 2 degrees. The greatest rotational range available is between L5 and S1, and it is still only a measly 5 degrees
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If you compare it to the T-spine, which has an overall rotational range of roughly 30-40 degrees, it's clear to see that unlike the T-spine, the lumbar spine isn't designed to rotate
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📄Studies has shown that as little as 3.5 degrees in the lumbar region can tear the annulus of the disc!!! If max lumbar rotation is 2 degrees then it means that if you stretch ONLY 1.5 degrees over you run the risk of TEARING your lumbar spine 😵
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🤔So what does this all mean?!
If too much lumbar spine rotation is a bad idea for your lower back, then it only makes sense to eliminate any exercise or stretch that would put your lumbar spine at risk
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The above lower back twisting stretch places all the stretch in your lumbar spine (with the counter-rotating t-spine adding even more torque 😣) and will only aggravate your back in the long run, creating extra slack in an area that doesn't need it
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⁉️So if you can't do this stretch, what can you do? If your lower back is hurting, oftentimes it can be due to poor mobility above (t-spine) or below (hips) the area of pain
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So instead of trying to increase range in the lower back to make up for lack of range where it's stiff, the better idea would be to look at ⬆️INCREASING thoracic spine and hip mobility through specific rotation exercises! Nothing magical folks, just straight common sense
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👉🏼Increase mobility in stiff joints and great things will happen... 🙌🏼😄 .
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#chgrehab #chgcentre #chgteam #Myodetox #dontdothisstretch #lumbar #stretching #exercise #workout
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📷@lizhwangbo

Be the change you want to see in the world. 🗺

In the highly competitive environment and crucial economy situation in Malaysia, the reformation of the physiotherapy and fitness centre have significantly change and it is seen to be in the transformation stage where the expectations from the clients and community are more into education-based📰🔭📈🏋🏆 instead of treat-and-go-and-forgot 💸🔪. 📡This few day burn so much of the midnight oil for the coming project and business model to enhance the awareness of the physical health and how to overcome the extensive expenditure of physical therapy payment system and create a platform to serves and educate community thus provide the treatment with higher value, affordable and sustainable for the better future. 🔮✋ #AngelsHandSystem #chgrehab #chgcentre #chgteam #fitness #getfit #motivation #Malaysia #phyaiotherapy #physiotherapist #kl #workout #keepyourdreamalive #fitfam #instafitness #beastmode #gym #instafit #fitnessaddict #active #bestoftheday #instadaily #fitnessfreak #health #healthylife #eatclean #twelveskip

WHAT HAPPENS WHEN A MUSCLE CHANGE LENGTHS?
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Through repetitive usage, muscles may adaptively lengthen or shorten from a baseline resting length, and whenever there is such a change in length it is a change more in the fascia than the contractile cells
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So when you're looking to correct muscular imbalances, it is important to understand the two different functional categories of muscles
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🔷PHASIC + TONIC

Just as muscles are able to adapt to different working length, they are also able to change their tonic-phasic tendency
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In other words, balance of fast twitch and slow twitch muscles can be modified through usage to a certain extent
. 🔸TONIC muscles

Have a postural, maintaining or stabilizing function. Predominantly slow twitch, aerobic and can usually work for longer periods at long intensity without tiring.
An example of this is your jaw muscles. They spend all day fighting the pull of gravity to keep your jaw close, yet you don't ever really feel their exertion
. 😅Tonic muscles work at a subconscious level, beneath our everyday awareness, and are continuously making minute adjustments to our posture, even when we are stationary.
They maintain our upright stance within gravity and stabilize distal parts of the body
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🔸PHASIC muscles
Mainly fast twitch, aerobic and tend to tire after 💥 explosive use.
They operate at a conscious level and respond whenever we decide to perform a movement
. 😩When there is MUSCULAR IMBALANCES, phasic muscles are obliged to do the work of tonic muscles, and vice versa!! (Like in the picture on the left)
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When asked to perform work that they weren't designed to do, abnormal tissue tension builds up and this leads to fatigue and inflammation - overuse injuries
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So whenever you're looking to fix imbalances in your system, it is not enough to only know what's "tight". 🕵🏼You should look also at what type of muscle you're dealing with because that will change your overall treatment strategy.
Repost @vinnierehab
#chgrehab #chgcentre #chgteam #posture #education #physiotherapy #fascia #tightness

How sitting all day long can screw up your back
Via @muscleandmotion .
💥This leads you to have faulty posture. Prolonged sitting with computer typing causing muscles imbalance as your neck and upper back muscles become over stress and your pectoralis muscles become tighteness. Long term of this faulty posture lead you to neck pain, back pain, shoulder pain and upper cross syndrome as I mentioned it on previous post.
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Tag and share to your friends who always sit for long period of time! .
#chgrehab #chgcentre #chgteam #posture #education #physiogram #physioworld #physicaltherapy #physicaltherapist #physiotherapy #physiotherapist #physio #DPT #PT #superphysio #posture #backpain #forwardneckposture #forwardneck #sittingposture #musculoskeletal

JOINT APPROACH 💡
@joetherapy with a great explanation on the joint by joint approach. This is why I was explaining if your lower back is bothering you, look at the joints above or below (thoracic spine or hips). If these become immobile, your lumbar may want to become mobile when it shouldn't ❌ ladies and gents, I give you.....
The Joint by Joint Approach!
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🤔 What is the Joint by Joint approach?
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☝️️ This was developed by some of the OG's of the Rehab and Strength Training game @functionalmvmt and @bodybyboyle. Simply, the body is made up of alternating mobile and stable segments! If one of those areas that need to be mobile isn't, let's take your hip, for example, you may see issues above and below the hip! This applies to the other areas as well!
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👊 Here's a rundown of what areas need to be mobile and stable
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✅ = Mobile
🅾️ = Stable
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🅾️ Foot
✅ Ankle
🅾️ Knee
✅ Hip
🅾️ Lumbar Spine
✅ Thoracic spine (mid back)
🅾️ Cervical spine (neck)
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💥 So make sure that those mobile areas are mobile and those stable areas are stable!
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🔥 Comment below if you want some strategies to improve your mobility in these areas! .
#chgrehab #chgcentre #chgteam #mobility #stable #joint #thoracic #lumbar #spine #mobile #fitness #getfit #workout #exercise #health #physiotherapy #beawesome
#repost

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