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i’m the smaller blocker of the two @paytonkingg #injuryfree

After 1 week on crutches, 6 weeks in a boot, and 9 weeks of slowly progressing into dancing, I was finally able to complete class through grand allegro today! This injury was certainly not easy! I know I have a long journey ahead, but I am confident in saying that God has been and will continue to be faithful! He showed me just how much good can come out of a bad situation. The time off allowed me to step back and find my identity where it should've always been -- in Christ alone. I was able to catch up on school, wear my normal clothes and jewelry, and spend time with my family! There were some hard days in there, but I would never take them back. I did miss out on some opportunities, but what I gained was much more precious. Thank you all for the prayers and support through the last 111 days. Now I feel like my year at HBA can officially start! I'm so ready! 😜 #injuryfree

DO YOU SUFFER FROM BAD POSTURE?😮😫
.
TEMPO BANDED ROW
.
This exercise is to help increase the strength through the lower traps, and rhomboids to help with proper scapula stabilization.
.
1️⃣ Grab the band and externally rotate your hands to 45 degrees
2️⃣ Pull your scapula back and down (retraction & depression), this properly engages the back and deactivates the traps
3️⃣ Pull the band in at a 3 sec tempo, hold for 3 secs and back out for 3 secs
4️⃣ Repeat this for 3x15 .
FRONT & BACK SD STRETCH .
This is to help release the tension through the superficial and deep arm line front and back. I would name all the muscles it helps release but there is too many😋. This one is great to release tension through the forearm, clavicle, shoulder, and neck. .
1️⃣ Lift your arm parallel to the floor
2️⃣ Tilt your head away from the arm
3️⃣ Supinate your hand using your middle finger as the pivot point
4️⃣ Hold for 2x1 min/side
.
SCM STRETCH
.
Sternoclamastiod (SCM) is a major contributor for a protruding head, making the anterior neck muscles (neck flexors) stay in a contracted state. This will help pull back the head and relax the neck.
.
1️⃣ Open your hand nice and wide and place the gap between your thumb and index finger over your clavicle, then place your other hand over top
2️⃣ Press lightly with both hands and bring the opposite ear to the opposite scapula
3️⃣ Hold for 1-2 mins/side
.
PEC MINOR STRETCH
.
Pec minor is a major contributor to anterior rotation through the shoulder, over time it can cause overuse of the shoulder and tightness through the pec major this will decrease movement through the clavicle making it harder to move through a proper range of motion.
.
1️⃣ Slightly bend your arm and place it on a rig or door frame
2️⃣ Step forward with the opposite leg, rotate slightly, and turn your head away from the arm
3️⃣ Hold for 1-2 mins/side
.
THORACIC STRETCH
.
This stretch is to increase flexion and extension through the thoracic spine by unlocking the muscles and creating more elasticity. .
1️⃣ Grab a door frame/rig and sink into the bottom of the squat
2️⃣ Drop your head and relax your body to allow the back to flex
3️⃣ Hold for 1-2 mins

🖐🏽WHO’S STOKED ABOUT THE STRETCH TOUR? It all begins this Wednesday. Will you be following my adventures on my stories??
___
I’ll be taking the VIA RAIL train because I’m tired of flying and I hate planes ✈️👎🏼. Too cramped and hard to get work done.
___
Proud to say that not only is Montreal & Ottawa SOLD OUT, we opened a SECOND day in each because of the demand 😱😱. I clearly didn’t think it through because now I am stretching ppl back to back for 4 days in row this weekend 😳😳😳... I wouldn’t have it any other way 😜 See y’all soon!!!
___
#STRETCHTOUR2017 #canada150 #fascialstretchtherapy #sarahmariano
#crossfit #flexibility #mobility #prehab #rehab #stretch #stretching #myodetox #fitness #stronger #strength #conditioning #pilates #yoga #injuryfree #recovery #running #mombunlife #toronto #montreal #ottawa #quebeccity #halifax #fredericton #novascotia #newbrunswick

#beforeandafter #dancer Jen #results in just 1 #flexibiltytraining session with me in person. After our #flexibility sessions she got with a pro #dance co. How? Being in the top of my field in the art & science of mastery of all things flexibility #energy & #martialartist for 35 + years. For info to train with my filmed streaming online intensive course with over 52 modules www.staceynow.com for all other inquiries my official website is www.Stacey Nemour.com

Around March 2016 I was setting up for dumbbell press and lost the dumbbell over my head with an outstretched arm- tearing the labrum.
I spent all of last year in and out of bandaid solutions, sometimes pain free, but mostly not. And as so many do, I kept pressing (regrets). Until I had an MRI and my shoulder was a mess. I booked for surgery and prehabbed it myself to pain free and pretty much had a reconstruction in April this year.
I did all my rehab, which included physio twice a week for ~10 weeks, then backing to once a week and now whenever I feel like it. Hydrotherapy once a week for 3 months and then Exercise Physiology (not myself) to put the final touches on the process.
It’s been 8 months and this is my second week back “benching” pain free in 1.5 years. I am so happy to be back in the gym (even though my bench is terrible). The injury has been a blessing in disguise as going through prehab before surgery and now rehab after firmly cemented my passion for rehab and helping others get back back to lifting if injured, and stay out of injury.
I am now based out of @valhalla_strength_brisbane in north of Brisbane and I am going to work towards building an injury free gym and help the members (and anyone outside) to stay injury free. If you have an injury or muscle imbalances which needs sorting, feel free to drop me a message.

@hildnov 's Journey, First Full Marathon part 2
.
"you have trained for this, stick to the plan, and stay focus."
.
Saya mengakui bahwa marathon bukanlah hal yang mudah, tapi setelah menyelesaikan marathon yang pertama ini saya menemukan kekuatan yang baru dalam diri saya. Kekuatan yang saya yakin akan membawa dampak positif di hidup saya selanjutnya. - Hilda Novianti
.
Supported by: @nike
#gofit #gofitid #gofiters #getfitanywhere #gofitorgohome #ismc #gofitxismc #injuryfree #injuryprevention #sportscience #smarttraining #nikerunning #BeatTheHype #teamnike #chigagomarathon2017 #indorunners #runhood #mychicagomarathon

• R O L L I T O U T • Excited for a special delivery of some new @blackroll_australia products for my upcoming workshop @sweatysoulsydney! These are by far the best myofascial release tools I've found, are Eco friendly and super light weight making them ideal for travel.
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I usually start my morning with a 10-15 minute roll on tight areas or trigger points and it makes the world of difference to how my body feels and moves.
.
Curious to know: do you use a foam roller as part of your workouts or recovery? Love it or loathe it?

••TRAIN GOOD REMAIN GOOD••
🔹
Me. No posing, just plain old me. I don't work out to look a certain way, hence why I don't post that many photos of my body. I train good to remain good. Good to me means HEALTHY AND HAPPY 😊
🔹
Looking good is the by product of hard work, but don't get too caught up with it. Too me it's not the primary objective of why I train. Performing in life and work as best I can is my motivation. What's yours? 🔹
#massage #movement #myofascialrelease #muscle #motivation #acupuncture #body #sportsmassage #sportsinjuries #sports #athlete #fitness #gym #injuryfree #medicalacupuncture #painfree #rehab #recover #sore #therapy #treatment #mobilemassage #massagetherapy #physiotherapy #injury #fit #health #instagood #photooftheday #love

MOST RECENT

Welcome @kryssdesandre to my line up of bodybuilders I work with. When you get a chance check out her Instagram and follow her.
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______________________________________________________________________
A person that desires to express themselves through activity should not be hindered by pain.
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Instagram: @Living_Through_Movement
Facebook: @LivingThroughMovement
Website: LivingThroughMovement.US
Phone: (801)347-2614
#yourperformamcespecialist
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#sportsmassage #utah #utahsports #massagetherapist #fitness #recovery #injuryprevention #injuryfree #utahfitness #utahfitspo #utahnpc #npcutah #utahfitfam #vasa #vasafitness #utahfitfam #npc #estim #musclescraping #npcbikini #bikini #girlswholift

How many times have you tried a different training programme or diet but you still far away from your dream body .
What is stopping you from reaching those goals . There is only one thing , which is consistency.

#calisthenics
#bodyweighttraining
#pullups ➡️12 pull ups ➡️8-10 reps each of Ring variation presses .
Rest 1min
Repeat x5

Bless day my friends remember to buckle up and not to text while you driving.
Baggio
347-792-1081
Personal Injury Advisor
#haitian #haitianart #videoarte #ayiti #miamidolphins #miamiartist #caraccidentsurvivor #injuryfree #nofaultgroup #miamivideography #videoeditor #photovideostudio

LUNGE TEST
There are very few clinical tests that are reliable prospective predictors of lower limb injury i.e having a "negative" score puts you at a heightened risk of injury. The Lunge test is one such test that are used by clinicians worldwide but also easy enough for one to do it at home. Essentially, the test is a measure of your ankle stiffness and flexibility. Here's how you do it:
1. Stand against a wall, one foot in front of another. Your front foot is about 10cm from wall and perpendicular to the wall.
2. Bend the front knee until it touches the wall (keeping the heel on ground). It is essential that your front foot remains perpendicular to the wall at all times.
3. If the knee can not touch wall without heel coming off ground, move foot closer to wall then repeat.
4. If the knee can touch wall without heel coming off ground, move foot further away from wall then repeat.
5. Keep repeating step 4 until you can just touch wall with your knee and your heel stays on ground.
6. Measure the angle made by anterior tibia/shin to vertical (<35-38 degrees is considered restricted). A smartphone app is great for this.
7 Change the front foot and test the other side
A restricted Lunge test score indicates that there is increased ankle stiffness. This is commonly due to a tight calf muscle which limits the amount of motion available at the ankle. Some regular calf stretches daily over a few months would commonly help this problem - you need to be consistent! Achieving symmetry in scores on both sides would be ideal. Sometimes, a slight heel lift in the shoe is also prescribed to manage this. For anyone who does sport, I would highly recommend that you have this simple and effective test done. Start stretching!

Who would have thought it would be tops of weather in Bolton during October! Little bit of video analysis this morning to start working on my forever injured ankle 🏃🏻 💨 #running #injuryfree #triathlon #triathlontraining #fitness #fit #fitfam #letsgetfaster #the5ps

Focus on reaching up tall and getting all the way on to the balls of the feet. This is a great way to get a full "stretch" throughout the body and work on coordination.
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Looking for a training community? www.rittersp.com/swim-strength/ ----------------------------------------------------
#swim #swimming #mastersswimming #mastersathlete #swimfaster #swimfast #mobility #injuryfree #painfree #swimstrong #ironman #triathlon #usaswimming #usmastersswimming #power #strength #coordination #movement #challenge

Do you struggle with lower back pain, poor stability, weak core?

Well this is the exercises for you.

The standing fire hydrant is a great exercise for targeting the core stabilising muscles, strengthening the glutes, whilst working on balance and ankle stability.
To perform:
- lean forwards keeping the back straight at all times
- imagine you have an imaginary belt on and tighten it, keeping it tight throughout the whole movement
- stand on 1 leg with a slight knee bend
- with the opposite leg take it out to the side slightly and then back thinking about squeezing your bum muscle on that side
- hold for 2 seconds and return - repeat 10-15 x 3
- remember the body stays in the same position it is just the leg that moves
- if you complete it correctly you will feel a burn in your bum
Try it out and let me know how you get on.
Keep checking the page for more top tips.
DM to make an appointment
#physio #physiotherapy #rehab #prehab #training #injuryfree #mobility #gym #pt #tightness #massage #muscles #pain #girlswholift #leeds #barnsley #penistone #uniquephysiotherapy #1RMelite #ultraflexgymleeds

Our Medical Acupuncture Treatment is used on the basis of anatomy, physiology, myofascial trigger points and effects on the nervous system. Concerned mainly with the treatment of musculo- skeletal pain, with great effects on localised and referred pain.
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#thelittlecityspa #newtreatment #treatment #medicalacupuncture #acupuncture #medical #sportsmedicine #sportstherapy #hometreatment #mobilespa #spatreatment #mobiletherapist #injuryfree #pain #painfree #knots #muscle #fitness #exercise #wellness #injurytreatment #injury #prevention #happy #selfcare #care #love #london #londoncity #richmond

Your health matters! #Physicalhealth

.r.eprogram your training 1/7

Fitness regime programming is one of the most important skills for a personal trainer to have. Knowing rest/recovery, adaptations to exercises, and exercise combinations/supersets helps you add difficulty easily without overdoing it and causing injury.
Day1.

This one took me 68 minutes to complete with plenty of rest.

#fitness #fitnessprogress #fitforlife #progress #progressnotperfection #recoverygangster #mytribe #fitfamily #healthy #injuryfree #gainsfordays #meso #rowing #skipping #skating #skateordie #mountainclimbing #penguin #workoutprogram #sosimple #freeworkout #exercises #exercisebenefits #snowsports #skiseason #snowboard #hockeyplayer #thisishowwedoit #yogachill #RAWr

CONGRATULATIONS to Craig Sager from ND, our fourth winner of the MIG DAYS of Summer Giveaway! Didn’t win this week? You’ve still got TWO chances at left. Tune into tomorrow to Weld.com on YouTube and watch their video to get the secret code word. Then head over to esab.com/migdays and type in that word for your chance to win* a “all MIG, no frills” Rebel EM 215ic MIG welder! *open to residents of US, Canada and Mexico
DoubleTap & Tag a Friend Below⤵
Follow @esabweldingcutting us if you love ❣ Update pictures everyday ❤
To be Featured ❤❤❤
Tag your love 😘 ⛧
Thank you ! ♥♥♥♥♥♥ ⛧

#welder #weldernation #welding #weldporn
#weld #weldlife #ironworker #worksafe #injuryfree
#safetymeeting #boilermaker #bricklayer #weldeverydamnday
#refinery #oillife #lineman #ibew #tig #weldaholics #electrician #oilrig
#tigwelding #powerlines #safetyfirst #safety #masonry #fabrication

MUSCLE PRIORITY PRINCIPLE
Using this training principle is a great way to target and improve on lagging weak body areas to maximise symmetry, balance and strengh to your overall physique. It's also important to use this principle to prevent injury that could be caused by muscle imbalances such as week hamstring compared to strong quads So for example if your calves is weak in comparison to the rest of your physique then I highly recommend training them first in you're workout and NOT last! You're mental focus is at its strongest at the start of a workout thus allowing a greater mind muscle connection. Also you are at your strongest at the beginning of the training session allowing you to train them harder allowing to stimulate great muscle growth.

Improving upper chest development
If your upper chest is lacking in development then it would be a great idea to start your chest session with a upper chest exercise such as a Incline bench press or incline dumbbell presses. Never train your weakness last as they will be treated as an after thought and rushed due to being low in energy levels at the end of your workout.

Give this principle a try to improve overall balance :) #priority#principle#priorityprinciple#balance#symmetry#injuryfree#thinkaboutit#plan#focus#improveyourself#trainsafe#seekknowledge#educateyourself#knowledgeispower#mindovermatter#muscleconnection#personaltrainer#coach#teacher#jdgymscoventry#jdgyms

SWIPE. A common issue with squats and other lower extremity exercises is "internal knee drive" or "valgus collapse" where the knees fall inward during the lowering phase of a lunge/squat etc. this is usually due to muscular imbalances and coordination issues which are easily correctable most times. With our patients and clients, we #train the glute medius muscle with abduction exercises to the lower extremities. We also use proprioception and coordination exercises to train the legs to execute a normal movement pattern. Never neglect your glute medius! As your glute medius gets stronger you can utilize band work also. Try to google "hip abduction exercises" to get an idea. #physicaltherapy #personaltrainer #physique #bodybuilding #train #exercise #gains #legs #workout #workout #girls #motivation #injuryfree #tips #goodnight #hawaii #body #bodygoals #me #live #fit #fitness #trainsmart #legday #bodymechanics #lift #weights #nike #lululemon

@drcourtconley - Yikes. I was reading an article on American Foot Binding. Yep. A less extreme version of Chinese foot binding. 😱😱Ancient Chinese practice of foot binding consisted of tightly wrapping the feet of young girls to change the shape and size of their feet. Guess what happened: soft bones, muscular atrophy, broken bones, hip and back problems and increase in falls due to lack of balance. Sound familiar? It should. Welcome to the less extreme version in America where fashion dictates function. 👎🏼👎🏼👎🏼👎🏼. I had the pleasure of taking a course from Jay DiCharry, author of Anatomy for Runners, earlier this year. He was quoted in this article stating that, “A wider foot has more leverage and therefore more stability. Because the big toe is responsible for more than 80%! of foot support, a slightly wider toe improves leverage.” This excites me and also makes me very aware. We are all for the most part walking around in a mild form of Chinese foot binding. #Feet #FootGains #BigToeMojo #StrongFeet #StrongBody #Stability #InjuryFree #LoveYourBody #Barefoot #JointHealth #Fit #Strong #Primal

Day 3 Week 3 October Fitness Challenge!
#
Plank with straight arm kick back 💪🏻
#
A full body exercise that strengthens your core, glutes, arms, shoulders, and wrists. Plus this exercise improves your stability and posture and keeps your spine aligned 😊
#
#
- Start in a plank position holding a dumbbell in each hand. Open your feet wider than hip width for a stronger base of support.
#
-Lift your left arm behind you as high as you can. Bring the left arm back into plank to complete one rep.
#
Do 10 reps each side for up to 3 rounds
#october #fitness #challenge #challengeyourself #strength #strengthtraining #exercise #exercisetips #coaching #coachingtips #wellbeing #wellness #injuryfree #injuryprevention #corestrength #coreworkout #sports #yoga #running #cycling #triathlete #dumbbellworkout #goforit
https://youtu.be/P-xr5vkyrB8

Around March 2016 I was setting up for dumbbell press and lost the dumbbell over my head with an outstretched arm- tearing the labrum.
I spent all of last year in and out of bandaid solutions, sometimes pain free, but mostly not. And as so many do, I kept pressing (regrets). Until I had an MRI and my shoulder was a mess. I booked for surgery and prehabbed it myself to pain free and pretty much had a reconstruction in April this year.
I did all my rehab, which included physio twice a week for ~10 weeks, then backing to once a week and now whenever I feel like it. Hydrotherapy once a week for 3 months and then Exercise Physiology (not myself) to put the final touches on the process.
It’s been 8 months and this is my second week back “benching” pain free in 1.5 years. I am so happy to be back in the gym (even though my bench is terrible). The injury has been a blessing in disguise as going through prehab before surgery and now rehab after firmly cemented my passion for rehab and helping others get back back to lifting if injured, and stay out of injury.
I am now based out of @valhalla_strength_brisbane in north of Brisbane and I am going to work towards building an injury free gym and help the members (and anyone outside) to stay injury free. If you have an injury or muscle imbalances which needs sorting, feel free to drop me a message.

DO YOU SUFFER FROM BAD POSTURE?😮😫
.
TEMPO BANDED ROW
.
This exercise is to help increase the strength through the lower traps, and rhomboids to help with proper scapula stabilization.
.
1️⃣ Grab the band and externally rotate your hands to 45 degrees
2️⃣ Pull your scapula back and down (retraction & depression), this properly engages the back and deactivates the traps
3️⃣ Pull the band in at a 3 sec tempo, hold for 3 secs and back out for 3 secs
4️⃣ Repeat this for 3x15 .
FRONT & BACK SD STRETCH .
This is to help release the tension through the superficial and deep arm line front and back. I would name all the muscles it helps release but there is too many😋. This one is great to release tension through the forearm, clavicle, shoulder, and neck. .
1️⃣ Lift your arm parallel to the floor
2️⃣ Tilt your head away from the arm
3️⃣ Supinate your hand using your middle finger as the pivot point
4️⃣ Hold for 2x1 min/side
.
SCM STRETCH
.
Sternoclamastiod (SCM) is a major contributor for a protruding head, making the anterior neck muscles (neck flexors) stay in a contracted state. This will help pull back the head and relax the neck.
.
1️⃣ Open your hand nice and wide and place the gap between your thumb and index finger over your clavicle, then place your other hand over top
2️⃣ Press lightly with both hands and bring the opposite ear to the opposite scapula
3️⃣ Hold for 1-2 mins/side
.
PEC MINOR STRETCH
.
Pec minor is a major contributor to anterior rotation through the shoulder, over time it can cause overuse of the shoulder and tightness through the pec major this will decrease movement through the clavicle making it harder to move through a proper range of motion.
.
1️⃣ Slightly bend your arm and place it on a rig or door frame
2️⃣ Step forward with the opposite leg, rotate slightly, and turn your head away from the arm
3️⃣ Hold for 1-2 mins/side
.
THORACIC STRETCH
.
This stretch is to increase flexion and extension through the thoracic spine by unlocking the muscles and creating more elasticity. .
1️⃣ Grab a door frame/rig and sink into the bottom of the squat
2️⃣ Drop your head and relax your body to allow the back to flex
3️⃣ Hold for 1-2 mins

@hildnov 's Journey, First Full Marathon part 3
.
"you have trained for this, stick to the plan, and stay focus"
.
“This is for you doc @dokandi , doc @alvin_wiharja and the whole team of @gofit.id and @ismc_id . Was about to give up but I wanted to make you all proud. And the best thing is.. NO INJURY!!! Only BLIster di kaki
kanan seperti biasanya. Mulai berasa di km 20. Tapi ga separah pas VO2 max test. THANK YOU ALL. No words can express my gratitude to all of you.” – Hilda

Congratulations for your first full marathon on @chimarathon without Injury! Keep Inspiring
Supported : @nike
#gofit #gofitid #gofiters #getfitanywhere #gofitorgohome #ismc #gofitxismc #injuryfree #injuryprevention #sportscience #smarttraining #nikerunning #BeatTheHype #teamnike #chigagomarathon2017

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