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#hipstability

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A lovely demonstration of #posteriorchain training with some extra ankle stabilization work by @filippajohnssons 🌟🌟🌟
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The complex anatomy and biomechanics of the ankle joint allows for motion to occur in several planes simultaneously; this facilitates optimal distribution of forces through the foot and ankle during upright activities 🚶🏃‍♀️💃🕺🏃🏼🏋️🏌️‍♀️🤸‍♀️🏄⛹️‍♀️⛷🏂
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The ankle joint can therefore bear up to approximately 5x body weight during walking, and up to 13x BW during activities such as running 😱(R.Burdett. Forces predicted at the ankle during running)
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For this reason, the ankle has several strong muscles that support it and the arch of the foot, provide stability and produce movement💪
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The peroneals, tibialis posterior, calf muscles, FHL and FDL are involved in producing propulsive forward forces (together with the rest of the posterior chain), and the tibialis anterior, EHL and EDL involved in eccentric control of dorsiflexion such as in landing from a jump. .
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By adding a lateral or medial force to the traditional SL RDL (see previous posts for description), one can challenge these muscles and their role in ankle stability/strength further - in this case the peroneals which are responsible for everting and plantarflexing the foot.
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I am also cueing here equal weight distribution through the foot (especially the big toe), the use of the intrinsic foot muscles to help lift the arch, as well as the connection to the glutes, hamstrings and inner thighs to control the entire hip-knee-ankle complex.

Advanced Hip Strengthening Circuit! ---
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🔑Hip strength and stability plays a huge role in proper knee and foot mechanics. In other words...Stability at the hips translates down the leg!
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📢In the past I have posted some great early phase/ into hip stability exercises (comment if you want a tag in those)
🔥Now it's time to bump up the difficulty and really put your hip strength the the test!
---
1️⃣In the first exercise, your hip stability is being challenges from both the TRX and the offset kettlebell. If strength is your goal, load up both sides... but if you are going for more stability use the unilateral weight like in the video
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👉🏽The next two exercises are going to challenge your balance, control, and strength.
2️⃣The single leg airplane is good to address single leg balance, if that is your primary limiter.
3️⃣The barbell single leg deadlift is introducing significant weight to the equation.
---
✅If you want to improve your hip strength and stability, give these a try!
🙌🏽Oh, and tag me in a video if you want feedback!
---
Have questions? Feel free to ask in the comments!
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Double Tap and TAG a friend who needs to try this hip strengthening circuit!
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#prehab #rehab #pt #lowbackpain #strengthandconditioning #fitnesstraining #performancecoach #yogafit #proprioception #stability #mobility #myofascialrelease #dynamicwarmup #lowbackpain #hipflexors #hipstrength #hamstringstretch #hamstrings #tighthammies #legworkout #hipstability

Hip mobility & stability plays a dominant roll for performance & injury prevention in running-dominated sports. @dr.d_bernard explains more at fortiussportblog.com .
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@athleticscanada #chiropractics #chiro #hips #hipstability #hipmobility #runner #running #runnersofinstagram #triathlon #triathletes #soccer #rugby #football #fieldhockey #FactFriday

Next progression: still using the wall to train gluts with the back leg pushing into the wall and the front foot driving forward. Synchronising left and right hips during a support yet resisted single leg squat #hipstability #functionalexercise #pilatesinstructor #therapydiasf

📣 Glute alert!! Mini-walks 🔥🔥
Trabajamos estabilidad de nuestras caderas y fuerza de nuestro glúteo medio. #hipstability #GluteStrength #dfisioclinicas #Fit4Golf

Great drill to work on improving squat depth, squat stability and thoracic mobility! Thanks @mrstetsoncedwards #squats #mobility #thoracicmobility #hipstability

This one helps you teach your hip rotators to be smart and quick while helping keep you stable. It is a subtle exercises that shows you how much more control you could have at your hip and then imagine how much energy you could save and how much wear and tear on your hips you could save if you had these working more efficiently.

It will help with your quick lateral pushes, half butterfly pushes, VH, RVH and your recoveries from butterfly to skates.

Do 2-3 sets of 2 reps for 10 seconds on: 20s rest on each side.

#goalietraining
#hipstability
#hipstrengthening

Single leg deadlift variation improves hip stability and lower back function.

Being able to stabilize the hips allows greater force to be absorbed in the spine and core.

#lowerbackpain #hipstability #singledeadlift #glutesworkout

Gluteus medius activation and strength is extremely important for your hip and knee stability.
Focus on keeping your hip and knee in line in the leg that stays on the ground as you do the tap. Do 10-15 per leg. Focus on the quality. #stabilitytip #reebokcrossfit #noccofinland #kneestability #hipstability

MOST RECENT

🏅Sample FRIDAY CONDITIONING ROUTINE! 🏅continued ideas for daily conditioning to make sure dancers get adequate strengthening in their daily routine!!! DANCERS NEED JUST AS MUCH STRENGTH AS FLEXIBILITY! Both to improve their skills and remain injury free! 1️⃣Connected Alternating Banded Hip Flexion: do 2 sets of 4 8-counts each 2️⃣Plank & Banded Lateral Steps: Hold plank for 30s then do 10-20 side steps, and hold plank again for 30s. Repeat 2-3x 3️⃣Releve Banded Lateral Steps: down and back across the floor to work everything from hip to ankle, and work that full extension stabilization. Check previous postings about more details of each exercise. Again, a great grouping of strengthening because we strengthen the anterior hip, core and posterior hip, all in under 10 min! 💥🥇🥈🥉 #hipstrength #hipstability #corestrength #corestability .
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Comment, share and tag a friend that will benefit from this page! 😉 .
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#thedynamicdancer #dancemedicine #dancept #dancephysicaltherapy #choreography #sportstraining #physicaltherapy #dancer #dancetraining #danceflexibility #dancetechnique #strongdancers #controlleddancers #dancehealth #healthydancers #dance #kick #highkick #jazz #exercisetips #dancecoach #dancecoaching #dancecoachlife #dancecoaches 💃🏻👯

Hip mobility & stability plays a dominant roll for performance & injury prevention in running-dominated sports. @dr.d_bernard explains more at fortiussportblog.com .
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@athleticscanada #chiropractics #chiro #hips #hipstability #hipmobility #runner #running #runnersofinstagram #triathlon #triathletes #soccer #rugby #football #fieldhockey #FactFriday

This exercise/motion is called hip abduction in which the leg moves straight out to the side is performed by the gluteal (buttock) muscles, primarily the gluteus medius. The gluteus medius is an important hip stabilizer that maintains the pelvis in a level, symmetrical position when walking or running. The muscle is instrumental in correct knee and ankle alignment down the kinetic chain. This rehab exercise is often utilized with many lower extremity injuries including a strain of the buttock muscle. Basically we love this machine and it is rarely seen in gyms anymore but it is very effective and versatile for many different exercises. Our next few posts will highlight the versatility of this machine in our rehab gym. #rehab #physicaltherapy #vista #vistaca #gluteactivation #glutes #gluteworkout #glutework #gluteusmedius #hip #hipstability #hipabduction #hipabductionmachine #oldybutgoody #lowerextremity #lowerextremitystability #lowerextremityrehab

Bear Anti-Rotation.
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Incredible stability challenge. Nice alternative for open chain hip stability, preventing the concentric clenching common with #clams.
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Keep the reaching extremity straight.
#glutemedius #hipstability #gait #glutes #coreworkout #core #dynamicneuromuscularstabilization #gripapproach #antirotation @cornerstonehealth_evanston
Shout out to @harvey.mbp

🏅Sample THURSDAY CONDITIONING ROUTINE! 🏅(sorry, a day late because yesterday was crazy busy) continued ideas for daily conditioning to make sure dancers get adequate strengthening in their daily routine!!! DANCERS NEED JUST AS MUCH STRENGTH AS FLEXIBILITY! Both to improve their skills and remain injury free! 1️⃣Slow Hold Extension Drill: 3-5x each side 2️⃣Plank & Push Up (video only shows push up) Hold high plank for 30s, then do 10-20 push ups, and hold plank again for 30s. Repeat 2-3x 3️⃣End Range Hip Ext or Half Bug Drill: 10 each position, each leg. Check previous postings about more details of each exercise. Again, a great grouping of strengthening because we strengthen the anterior hip, core and posterior hip, all in under 10 min! 💥🥇🥈🥉 #hipstrength #hipstability #corestrength #corestability .
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Comment, share and tag a friend that will benefit from this page! 😉 .
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#thedynamicdancer #dancemedicine #dancept #dancephysicaltherapy #choreography #sportstraining #physicaltherapy #dancer #dancetraining #danceflexibility #dancetechnique #strongdancers #controlleddancers #dancehealth #healthydancers #dance #kick #highkick #jazz #exercisetips #dancecoach #dancecoaching #dancecoachlife #dancecoaches 💃🏻👯

@goalietraining thanks for sharing! Morning educational video to start the day! #GoalieHips #HipsDontLie #Repost @goalietraining (@get_repost)
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🥅🥅 Straight from the pages of the American Journal of Sports Medicine and the Dr. Philippon group some solid peer reviewed research to back up exactly what I was showing you in the Carey Price video about the impact of pelvic position and how it makes goalies not only more smooth, balanced and powerful, but also dramatically reduces their risk of FAI.

I posted a link to the video in the bio 👆👆for you - this is pretty advanced stuff that even pro goalies aren’t aware of yet, so if you are one of those goalies who likes to be on the cutting edge and get every advantage, this is probably one of the simplest things you can do. 🏆

#pelvictilt
#hipstability
#hipinjuries
#hiphealth
#durablehips

A lovely demonstration of #posteriorchain training with some extra ankle stabilization work by @filippajohnssons 🌟🌟🌟
.
.
The complex anatomy and biomechanics of the ankle joint allows for motion to occur in several planes simultaneously; this facilitates optimal distribution of forces through the foot and ankle during upright activities 🚶🏃‍♀️💃🕺🏃🏼🏋️🏌️‍♀️🤸‍♀️🏄⛹️‍♀️⛷🏂
.
.
The ankle joint can therefore bear up to approximately 5x body weight during walking, and up to 13x BW during activities such as running 😱(R.Burdett. Forces predicted at the ankle during running)
.
.
For this reason, the ankle has several strong muscles that support it and the arch of the foot, provide stability and produce movement💪
.
.
The peroneals, tibialis posterior, calf muscles, FHL and FDL are involved in producing propulsive forward forces (together with the rest of the posterior chain), and the tibialis anterior, EHL and EDL involved in eccentric control of dorsiflexion such as in landing from a jump. .
.
By adding a lateral or medial force to the traditional SL RDL (see previous posts for description), one can challenge these muscles and their role in ankle stability/strength further - in this case the peroneals which are responsible for everting and plantarflexing the foot.
.
.
I am also cueing here equal weight distribution through the foot (especially the big toe), the use of the intrinsic foot muscles to help lift the arch, as well as the connection to the glutes, hamstrings and inner thighs to control the entire hip-knee-ankle complex.

Coaching cues to properly perform a pushup:

You might think “why do I need coaching cues to do a pushup?” A pushup is a lot more than just upper body strength. When correct technique is applied, a pushup demands activation from your core muscles as well as hip stabilizers.

I often see people doing pushups with poor technique and at the same time, putting themselves at risk for injury. Are you really benefiting from poor technique?

In the video I am demonstrating how I like a pushup and what I expect from my clients during our sessions. (This may vary from other coaches, but, this is what I believe and have found that works for me and my clients!) _________________________
How to do a pushup:
• Most important is to keep your hips high. Rather slightly above than below your shoulders. By doing this, when fatigue kicks in and you cant keep your hips up, you are still in a safe position and you are still activating your core and hip stabilizers. •Let your body move as a unit, engage your core muscles, activate your gluts to help maintain correct posture. •Knees, hips and chest to touch the ground at the same time (as a unit). Same applies for lifting off the ground, no lag in the hips are allowed. •Keep your hands at a comfortable distance. Too narrow and the exercise is more difficult. Keep your hand under your shoulders. •Avoid arching your lower back. If you follow the previous steps, you might find it easier not to arch and be able to maintain a neutral spine.
Give it a go, there are many progressions to make pushups fun and very challenging!
#sportscience#strengthandconditioning#exercise#pushup#education#posture#technique#corestrength#hipstability#activation#demonstration#conditioningcoach#ownphilosophy#progression#weprepareyouperform#SPC

#gymmyfunctional takes #functionaltraining to a whole new level!🤗😉
Be prepared to excel in your running, lifting, house hold chores ....and dance floor skills! 🕺🏽💃🎼🎤🏋️‍♀️🏃🏻

Advanced Hip Strengthening Circuit! ---
.
.
🔑Hip strength and stability plays a huge role in proper knee and foot mechanics. In other words...Stability at the hips translates down the leg!
---
📢In the past I have posted some great early phase/ into hip stability exercises (comment if you want a tag in those)
🔥Now it's time to bump up the difficulty and really put your hip strength the the test!
---
1️⃣In the first exercise, your hip stability is being challenges from both the TRX and the offset kettlebell. If strength is your goal, load up both sides... but if you are going for more stability use the unilateral weight like in the video
---
👉🏽The next two exercises are going to challenge your balance, control, and strength.
2️⃣The single leg airplane is good to address single leg balance, if that is your primary limiter.
3️⃣The barbell single leg deadlift is introducing significant weight to the equation.
---
✅If you want to improve your hip strength and stability, give these a try!
🙌🏽Oh, and tag me in a video if you want feedback!
---
Have questions? Feel free to ask in the comments!
------------------------------------
Double Tap and TAG a friend who needs to try this hip strengthening circuit!
------------------------------------
.
.
.
.
#prehab #rehab #pt #lowbackpain #strengthandconditioning #fitnesstraining #performancecoach #yogafit #proprioception #stability #mobility #myofascialrelease #dynamicwarmup #lowbackpain #hipflexors #hipstrength #hamstringstretch #hamstrings #tighthammies #legworkout #hipstability

🥅🥅 Straight from the pages of the American Journal of Sports Medicine and the Dr. Philippon group some solid peer reviewed research to back up exactly what I was showing you in the Carey Price video about the impact of pelvic position and how it makes goalies not only more smooth, balanced and powerful, but also dramatically reduces their risk of FAI.

I posted a link to the video in the bio 👆👆for you - this is pretty advanced stuff that even pro goalies aren’t aware of yet, so if you are one of those goalies who likes to be on the cutting edge and get every advantage, this is probably one of the simplest things you can do. 🏆

#pelvictilt
#hipstability
#hipinjuries
#hiphealth
#durablehips

Working on my shin box flow that I learned at the @birthfit seminar last weekend! Pro tip: I always wear shorts under my dresses because I'm always moving with my clients 👌🏼#fitness #movement #birth #prenatal #postpartum #hipstability #hipflexibility #doctor #chiropractor #birthfit #renewmama #grmi #grandrapidsmi #grabdrapidsmichigan

📣 Glute alert!! Mini-walks 🔥🔥
Trabajamos estabilidad de nuestras caderas y fuerza de nuestro glúteo medio. #hipstability #GluteStrength #dfisioclinicas #Fit4Golf

Working on core strength / hip-knee stability - focusing on the squeeze on top #corestrength #stability #kneestability #shoulders #glutes #hipstability #gym #training #fitness

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