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#injuryprevention

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Check out this awesome little video by @muscleandmotion on valgus collapse and how to fix it❗If you'd like additional information on the topic then be sure to check out our previous post!

Raising your arches naturally {progressing your over pronation exercises}: Some ideas to get more dynamic and challenging when you or your client is ready👍🏻 👣Single limb stance on an unsteady surface: tough enough there, just trying to control that arch dome is a kicker. 👣Single limb leg slides: gets the control down when weight shifting in all sorts of directions. A smooth floor and a pillow case is all you need😎. 👣You’ve got many ways to go about progressions now, just depends on the needs and abilities of the person in front of you. Remember, we’re not trying to kill off ever pronating again (it’s a necessary thing in the proper amounts, kind of like coffee☕️), but rather we are trying to gain better control of it so that it doesn’t get the best of us. As always, if you’re not sure or aren’t seeing the results, seek out a qualified professional🤓

🔥Postural Endurance Progression🔥
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💪🏼 One of the most common exercises that I prescribe is a simple isometric (static hold) progression that can be done in a seated or standing position. This exercise utilizes nearly all of the upper quarter musculature that are commonly underutilized on a daily basis, leading to the common rounded shoulders and forward head posture. Poor strength and use of these muscles can lead to neck, shoulder, and upper back pain and also decreased function with overhead activities and sports (among other things).
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✊ This can be done at any time during the day and requires no equipment or special positioning. It helps lengthen/inhibit the tight/overactive muscles while shortening/ facilitating the weak/underactive muscles. Many of my patients and clients struggle to perform even level 1 correctly, so don’t feel bad if it takes you some time to progress towards level 3.
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Here’s how to do them:
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Level 1
1⃣ Interlock your fingers and place hands on the top and back of your head
2⃣ Sit up tall by pushing your chest up and out, and tilt your shoulder blades backwards and together
3⃣ Then tuck your chin (as if making a double chin) as you push back and up into your hands
4⃣ Hold this position for 10 to 30 seconds, repeat 5 to 10 times
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Level 2
1⃣ Set up the same as level 1
2⃣ Keep your hands clasped and lift them off your head in an upward and backward direction, maintaining the same position and contraction of your muscles, especially your mid back muscles (middle and lower trapezius)
3⃣ Hold 10 to 30 seconds, repeat 5 to 10 times
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Level 3
1⃣ Set up the same as level 2
2⃣ Reach as high as you can to the ceiling while continuing the same muscle contractions
3⃣ Hold 10 to 30 seconds, repeat 5 to 10 times
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️ 🗝 Coaching Keys:
✔️ If you feel a pinching in your joint, try bringing your elbows further forward in levels 1 and 2 or do not lift as high during level 3
✔️ Imagine that someone is pulling each end of your spine like a spring to more effectively activate the correct muscles
✔️ Don’t skip forward in the progression if you have not mastered the previous level!
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🎼 TheFatRat & JJD - Prelude (VIP Edit)
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Hope this helps!

92 years young stud George decided to bless me with his presence today.
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Here he is working on his hip CAR’s while wearing that short sleeve yellow shirt like no one else can.
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Nothing better than seeing this guy pain-free and all smiles.

The agility ladder 💥 Don’t ignore the basics 👀 We like to incorporate it into the dynamic warm up 💪 A great way to work on foot speed, balance, and coordination while increasing muscle temperature ⚠️
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CONTACT US
📞 (908) 718-7798
✉️TriformanceTraining@gmail.com
💻www.triformancesportstraining.com
#TriformYourSelf
#soccer #ball #futbol #futball #kick #pass #shoot #goal #team #soccerball #photoftheday #sports #sport #active #fit #fitness #exercise #strength #workout #game #games #training #goalkeeper #agility #agilityladder #soccercoach #triformancesportstraining #coach #injuryprevention @1on1_soccer_index @soccer.reposter @matchfit_conditioning

@garethbale11 putting in the work off the pitch in order to improve his performance on the pitch.
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What do you do to improve your game?
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@Regranned from @grabovskymedia
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Bale training explosiveness. Its time to get back at the level he was and therefore he puts in the work in sand session🔥🔥 Believe the hustle not luck 🔝

🕸MYOFASCIAL RELEASE •
👣Restores mobility + removes restrictions🔐 in fascial tissue (Subcutaneous fascia)
• ✅Uses a shearing force and hold opposed to ❌ rolling technique

1️⃣Use a grippy foam roller or ball
2️⃣Pin down tissue
3️⃣Stretch +hold
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#massage #prehab #rehab #stretch #sportsmassage #fitness #mobility #flexibility #crossfit #recover #equinox #equinoxseaport #equinoxmademedoit #injuryprevention #massagetherapy #rehabilitation #rocktape #boston #dorchester #corrective #correctiveexercise #nasm #moveordie #iastm #romwod #iastm #boston #anatomy

Cody Hall blowing up radar gun in 3X Target Separation throw with a 93mph. This would be 100mph on mound in game easy. #beastmode

Movement Tutorial: The Turkish Get up!
Have fun- check in next week for more moves!

TECHNIQUE: Start with the kettle bell in armbar, the other arm out straight to your side, and one leg bent. Roll onto your outstretched arm,  Press onto your palm and bridge your hips up, Bring your outstretched leg underneath yourself to place the knee on the ground. Tip/straighten  into the bottom lunge position, stand up out of the lunge bringing your feet together. Take yourself back down through the process in reverse. Maintain eye-contact with the bell the whole time

ADVANTAGES: strong lunge movement and high calorie work.  Build coordination and body awareness.

FAULTS: Collapsing onto your leg as you lunge, bending the arm, or rushing the movement and avoiding the core.

Scaling: Work the lunge independently or the side plank. You can also work through the sit up to just the hip-bridge and back down . . .

#kettlebell #turkishgetup #tutorial #getsteelstrong #personaltrainer #workout #motivation #fitfam #fitlife #thesweatlife #inspiration #injuryprevention #mobility #fitness #workoutmotivation #strengthtraining #gym #igfitness #igfit #liftweights #nova #alexandriava #oldtownva #extraordinaryalx #dcfray #activelife #thefitdisctrict #weightloss

MOST RECENT

Building off of yesterday's post, here's another way to actively improve hip mobility in your end ranges. This variation is a great way to start before getting into standing positions because #gravity
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💥 Cramp warning for that hip flexor group you've been stretching too much

If you know me you know I always have aches and pains. This place is amazing and has exactly what I need for my old beat up body. If you're an athlete this is definitely the place for you to take care of your body and help prevent any injuries. I'll definitely be making this part of my weekly routine!! #RecoveryStationWaco #InjuryPrevention #BlitzSport #MMA #Health #Fitness #Recovery #Prevention #HealthyBody #OldManBod #FeelingGood #ConsistentLiving

When I teach someone how to squat, that has never squatted before or are very unfamiliar I have a few non-negotiables they must be able to do before hitting the barbell. Find out what they are and how I cue new clients how to squat in my new blog SQUATS! link in bio. full video in blog 🙌🏻 hey @tcads1025 and @werethemillers9 remember this?!! #8monthsinthemaking #jk #kindof #blog #squat #morethanoneway

Holiday Savings! Single Session gift certificates available for $30. Only available in-store so stop by or call any of our three San Diego locations.

Squat Mechanics-Part 1
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What's wrong with my squat?
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Let's take a refresher to remind ourselves of what a good squat looks like
1️⃣Trunk is parallel with shin
2️⃣Knee caps are just over or slightly behind toes
3️⃣Core is engaged and back is flat
4️⃣Knees are pointing straight ahead or slightly out
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Common mistake #1
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As you can see in this video, my trunk is coming too far forward and is not parallel with my shins. If your squat looks similar to the one in this video then roll up an ab mat or yoga mat and elevate your heels (swipe left for video). If your squat looks signficantly better than before then you more than likely have tight calves which consist of your gastrocnemius and soleus. Tight calves restrict ankle mobility and in turn will cause compensatory lumbar flexion (forward trunk lean) that will cause excess force on the low back
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Take the time to stretch out each muscle by putting your foot on the wall or step and shift your weight forward over your foot. You should feel a stretch in your calves. Do 3 sets of 30-45 sec holds. Perform each stretch with the leg straight and bent (to stretch both muscles). You can also perform self-soft tissue mobilizations by rolling out on a foam roll or lacrosse/tennis ball. This is a bit boring and tedious but it is a key component in performing a good squat!
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If elevating the heel with a mat helps your squat but stretching/rolling out doesn't seem to be helping then the ankle joint itself may be restricted (true joint restriction vs soft tissue restriction of the joint). After this 3 part series I will be showing a good ankle mobility exercise so don't fret! If you're adamant about knowing NOW then DM and I'll send you the video and explanation :) #ksfitnessco

🤕 Have you checked out our latest blog?⠀
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👣 We talk ankle injuries & ways to rehabilitate and prevent them⠀
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✓ See the link in our Bio⠀
#MelbourneAthetic #InjuryPrevention

We had a great @meltmethod class today with our regular Saturday crew and some new faces! It’s always inspiring personally and professionally to see people taking time for self care and then excel with their training and performance as a result of it. If you’re looking to improve your flexibility, your shoulder alignment for inversions, or would like to recover more quickly after training and/or prevent injuries, definitely check out a MELT class. If you have any questions about MELT follow @marisafit5678 and send a DM.
If you’re looking to destress during the holidays we’ll be on our normal MELT schedule through the New Year.
Tuesdays 8:15-9:30pm
Thursdays 12:30-1:45pm
Saturdays 1:30-2:45pm -with @marisafit5678 and @danceralexandria
Hope to see you in class! ##meltmethod #meltfordancers #health #happy #wellness #fitness #injuryprevention #crosstraining #flexibilitytraining #painfreeliving

⛵️MOVE FREE⛵️
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Der wichtigste Grund sich frei bewegen zu können ist, wirkliche Mobilität zu erfahren.✈️
Was soo unsexy klingt lässt sich ganz einfach verdeutlichen:
Bist Du verletzt, gebrechlich oder auf externe Hilfe angewiesen, wirst Du schwieriger bis GAR NICHT reisen können.
All die Winkel der Welt, die es wert sind zu sehen, bleiben Deinen Augen verschlossen.
Dein Fenster zur Welt beschränkt sich auf Deinen Vorgarten, Dein kleines Obstbeet und Dein Nachbarhaus.🏘
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Vielleicht kannst Du noch alles, weil Du jung und dynamisch bist und NICHTS Dich aufhalten kann.
(Glaubst Du...)🧐
Denn wer leichtfertig mit der Gabe von Freiheit in Bewegung umgeht und sie entweder ganz und gar nicht auskostet oder sich waghalsig in Gefahr begibt, der wird schnell den Preis zahlen.
Ich selbst BRENNE und lebe mit jeder einzelnen Zelle meines Körpers für Sport.
Aber ich habe realisieren dürfen, dass es um mehr als Sport geht.
Für mich geht es um die Erweiterung meiner physischen Fähigkeiten, meines Bewegungsrepertoires.
Das geht NICHT, wenn ich jedes Training mein Nervensystem gegen die Wand fahre, unpfleglich mit meinen Gelenken umgehe und mich nicht um die Regenerations meiner Muskeln kümmere.🙏🏽
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Getreu dem Motto:
“No pain no Gain”
Für mich ist die deutsche Übersetzung dazu:
“Ich bin zu blöd, um intelligent zu trainieren.”
Nur weil Deine Freunde XYZ können und Du noch nicht, bedeutet das nicht, dass Du nun in kürzest möglicher Zeit aufholen musst.
Es gibt nichts aufzuholen, wenn man seinen eigenen Weg verfolgt und versucht diesen so gut wie möglich zu beschreiten und aktiv selbst zu gestalten.🎨🤹🏼‍♂️
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Wie @therock sagen würde, es ist eine Frage des FOKUS.
Was willst Du?! 🤨
Genug der Kritik und so.
Jeder ist für sich selbst verantwortlich.
Zum Abschluss nur noch folgendes:
Wer sich für Verletzungen feiert, der setzt das was er eigentlich liebt auf’s Spiel und fokussiert sich nicht auf das Wesentliche. Kurzum ist es einfach nur dumm.😶
🔻
Habe Dein Ziel stets im Auge und mache jeden Tag Schritte, um ihm näher zu kommen. Das ist was ein richtiger Moving Monkey macht...🥅
Keep moving, stay sexy
Dein Leon🐒
#affenbande #movingmonkey

#Übung 17 Dynamische Ausfallschritt seitlich

So langsam starten wir mit der Athletik und all diese Sachen könnt und solltet ihr langfristig im Warm-Up integrieren! Die Übungen sind für die Reha geeignet und Standard in Präventionsprogrammen!

Dies ist meine Lieblingsaufwärmübung im Volleyball 🏐😍 perfekt, um sich auf die tiefen Annahmen vorzubreiten und die Strukturen etwas warm zu bekommen👌 Die wird bei mir inzwischen in jeder Warm-Up Routine integriert. Aber auch Fußballer und Basketballer haben viel mit Seitwärtsbewegungen zu tun.

Wie ich in Übung 3 bei den seitlichen Ausfallschritt(eher statisch) geschrieben habe, finde ich die seitlichen Ausfallschritte in Bezug zur Vorbereitung auf Wendemanöver oder Antäuschmanöver sehr wichtig.
Hast du den Post verpasst, guck ma unter 👉christina_fitnesswarrior👈
auf Instagram. Da findest du alles.
Du kannst mit einer geringen Intensität starten. Dann machst du das Ganze nach und nach explosiver. So wirst du deutlich weniger Hemmschwellen haben, wenn du mit dem Wendetraining startest😎. Vorbereitung ist halt die halbe Miete!

Bis morgen. Dann steht schon der dritte Advent vor der Tür 😁🌨️! #acl #aclpreventionexercise #kreuzband #injuryprevention #rehabilitation #physiotherapy #physio #warmupprogram #lunges #homeprogram #legtraining #beintraining #volleyballexercise

Finishing off the Flexibility work with Front Split @humantwopointzero after this morning’s class. We focused on the individual flexibility requirements in class that lead to developing the full split. #humantwopointzero #movement #mobility #flexibility #fitnessforlife #healthyaging #injuryprevention #bodyweighttraining

Days 14-28: Slow down, focus on your form, recovery and careful movements as progesterone increases...your body is more prone to injury! This is a great time to do something like a meditation app! Iron is important to transfer oxygen to your muscles and brain during this time — so focus on eating plenty of sport-healthy proteins! 🍖🥩🥗
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#STRONGirls #prismwellnesscenter #girlathlete #girlsinsport #sportygirls #girlshealth #kidshealth #pediatrics #pediPT #sportsPT #injuryprevention #physicaltherapy #physiotherapy #femaleathlete #youngathlete #youthathlete #youthsportsPT

🔥Soreness Rules🔥
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☠️ When recovering from injury, how do you know how hard you should push? Do you need to back off a little or should you push harder? I get asked this question regularly from my patients, and it's not always the easiest to answer. However, with a little common sense and a simple guide, most people do just fine.
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🏃🏻 This is where the "Soreness Rules" chart comes in. We're not talking about normal post-exercise muscle soreness here, but the abnormal soreness, pain OR swelling/tightness that doesn't feel right. It's a simple way to evaluate how your body responds to a given activity and then how to respond appropriately. The goal is to steadily progress given your body's response to activity and loading, and modify/regress and/or rest more if needed. Obviously if you have specific precautions given to you by your physician/surgeon or physical therapist, you should follow them. But if you weren't given anything specific or you have a nagging injury or pain that you haven't had surgery for, this guide can be helpful. It's not perfect, but it can help steer you in the right direction.
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📈 Using the table provided, progress or regress by only ONE variable at a time (intensity, duration, or volume), usually by 5-10%
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💥 Some examples:
1️⃣ Running time: ☝🏼 or 👇🏼 time spent running by 10% (so if you responded well to 5 minutes, increase to 5 minutes & 30 seconds the next workout)
2️⃣ Weight lifting: ☝🏼 or 👇🏼 weight lifted by 5-10% (if you had increased pain or swelling with a 135 lb squat, take a few more days off then decrease to 115-125 lb the next time)
3️⃣ Pitching/Throwing: ☝🏼 or 👇🏼 total throws by 5-10% (if you had increased pain or swelling with 100 throws, take a few more days off then decrease to 90 throws the next time)
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📌 Again, this is not perfect, and you should consult with a medical professional if you have any questions or concerns. This just provides some direction when many of us find ourselves doing TOO MUCH or TOO LITTLE, making the problem worse or keeping ourselves from improving
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❤️ Tag someone you know who needs some guidance in their recovery! Struggling with an injury? Tell me about it!

One of the Shoulder Injury Prevention exercises by @maartenthysen 💪🏼
Big thanks to @maximelermyte for some excellent performances.
Keep throwing, keep going! 👊🏼

Shoutout to @jacksontea performing single leg glute bridge leg whips as part of his online program.
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Proud of you bro 👊.

I know it. #tombrady knows it. C’mon, get in with the cool kids and do some #yoga.
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Mr. Brady focuses on keeping his muscles pliable. Considering he is basically 80 yrs old, healthy and still kicking ass, I’d say he is onto something. #yogaforathletes #trainhardrecoverharder #quote #patriots

#Repost @lionheart_pt (@get_repost)
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Thanks @crossfitnovem for letting me host my Shoulder Injury Prevention class today! We discussed the function of the shoulder, common injuries, and taught some great stretches and corrective exercises to get your shoulders in shape for Crossfit. Look for more upcoming classes in 2018!

#injuryprevention #shoulderinjury #shoulderhealth #shoulderstability #mobility #overheadmobility #shouldermobility #healthyshoulders #physicaltherapy #physio #crossfit #fishtown #philadelphia #lionheartphysicaltherapy #fishtown_philly

Injuries can be extremely frustrating, but they are humbling as well. They remind us of our limitations, that we are humans. They make us appreciate our incredible bodies more. Its been a challenging week pushing through a back injury while performing, but it’s forced me to be kinder to my body, appreciate the love and support i have all around me, and take a little break that my body so desperately needed. We can push our bodies to incredible and intense capacities, but we are still vulnerable and have limits, and recognizing that, having a softness to those limits, and appreciation that our bodies know when it’s too much, can help us maintain balance. Self care and self love are so important and should be practiced daily, not just when you need it or it’s too late. Photo: @arrietaphoto

Thanks @crossfitnovem for letting me host my Shoulder Injury Prevention class today! We discussed the function of the shoulder, common injuries, and taught some great stretches and corrective exercises to get your shoulders in shape for Crossfit. Look for more upcoming classes in 2018!

#injuryprevention #shoulderinjury #shoulderhealth #shoulderstability #mobility #overheadmobility #shouldermobility #healthyshoulders #physicaltherapy #physio #crossfit #fishtown #philadelphia #lionheartphysicaltherapy #fishtown_philly

Introductory Special: 5 sessions for $375 - This will allow you to to have five progressive sessions where we will start with activating intrinsic core to stabilize your body and allow me to help you learn how to listen to what your body is telling you so you can activate your own muscles when needed. (A $500 value)

✴️ Missed the RGA-Saturday-Sparring today luckily for Ezequil. Work got in the way of training which is NOT good. Good to see 👀 that the RGA team is training hard though . .
🤙🏾oooooosssss🤙🏾
________________________________________________________ ________________________________________________________ #stretching #massage #recovery #rga #yoga #assisted #assistedstretching #mmt #flex #flexibility #range #injury #injuryprevention #bjj #mma #boxing #k1 #fighter #jiujitsulifestyle #jiujitsu

Only a few more weeks until workouts begin...do you have the right shoes? Head over to The Runner’s Edge 🏃🏻‍♀️ for an expert gait analysis and personal shoe fitting. A well-fitting shoe will decrease your risk of injury and make your workout more comfortable!
#shoefitting #injuryprevention

Schulterschmerzen sind mit Prävalenzen von 7% bis 26% in der erwachsenen Bevölkerung weitverbreitet. Ungefähr die Hälfte aller Patienten mit Schulterschmerzen wird zur Behandlung an Physiotherapeuten überwiesen. Massage und Übung sind dabei allgemein verwendete Behandlungstechniken.

Reicht hier Training oder ist die Kombination aus Weichteilmassage und Training besser?
(💡LINK IN BIO)
--------------------------------------------------------------------------------- #physiomeetsscience #physioneedscience #physiotherapie #physio #medizinstudium #pt #physiostudent #medizin #medizinstudent #sportphysio #orthopädie #rehabilitation #gesundheit #physiolife #reha #rehab
#ergotherapie #krankenpflege #schmerzen #occupationaltherapy #fitness #fitnesscoach #döpferschulen #dshs #health #recovery #physicanassistant #prehab #injury #injuryprevention

While little one enjoys her Christmas gymnastics party me and hubby @maximisepotential manage to get a quick workout in. @totalfitnessgym
Still not feeling great so a nice steady lifting session working on correcting all my imbalances, mobility issues and getting strong 💪

#juststrongteam #juststrong #swimbikerunlift #strengthandconditioning #strengthtraining #deadlift #gainz #progressingslowlybutsurely #triathlontraining #trilife #duathlontraining #duathlete #couplesthattraintogetherstaytogether #coupletimes #wintertraining #injuryprevention

Relaxation. Balance. Self-Control. @usfdonsbaseball keep practicing. 🙏🏼🕉🧘🏻‍♂️ *
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#prehabilitation #injuryprevention #peakperformance #FORMmethod #vijnana #yoga #tensegrity #tensegrityrepairseries

💢HEEL REACHES 💢 🎶🎶
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This drill is great as part of a dynamic warm before running, sprinting or lifting. This dynamic drill helps:
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✔️ loosen up the hamstrings (and adductors).
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✔️ loosen up the plantar-flexors (gastroc. and soleus).
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✔️open up the back musculature (rhomboids and erector spinae).
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✔️ work up a 💦🔥 prior to a workout. ----------------------------------------------
THINGS TO REMEMBER
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➡️ keep the front leg straight and toes pointed to the sky.
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➡️ make an effort to reach as far possible with each successive step.
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➡️ don't forget to breathe. EXHALE as you REACH and INHALE as you RECOVER between steps
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➡️ you can change the angle of the step to target different muscles. A STRAIGHT step will target more hamstrings while a more LATERAL step will also hit some of the adductors.
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🎵Never Be Like You - Pitch Remix 🎵
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As always, feel free to send me a message with any questions or feedback that you have! ----------------------------------------------
#flofitness #running #dptstudent #performbetter

Remember one very important thing - if you want to dance you need to find real emotions first!!! You can survive without stunning technique, but you can never dance without feelings!! It would be nothing more than very bad aerobic!!!💃🏻🎭💃🏻
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#dance #dancer #danceteacher #ballet #ballerina #choreographer #artist #performanceart #theatre #pilates #pilateslovers #pilatesbody #pilatesmat #pilatesfit #yoga #yogafit #yogaforlife #yogaeverydamnday #yogainspiration #homefitness #dancefitness #balletfitness #healthybody #bodybalance #conditioning #injuryprevention #befit #usa #europe

Education is huge part of the process. When it’s week 1 of a new program and the class grabs their notebooks, we are very happy coaches 😊😊

Our job at HFF is to empower our members. We want our members to #functionhigher in all aspects of their life. So when we explain the workout each day, we explain the reasons behind it. This helps each person get the most out of the exercises without getting hurt.

Any trainer can make you sweat. Any person can hit you in the thigh with a hammer and make you sore; that doesn’t necessarily mean that you’re doing any good for your body or your mind. 🤯

If you want to be a stronger, healthier person and a smarter athlete, we are here to help. Send us a message and we’ll help you get on track 💪

#mindblown #mentalsweat #improve #smartathlete #education #injuryprevention #empowerment #coaching #fitness #gym #woburn #highfunctionfit

Really worked on squat form today. Wore shorts so I could really see what my knees were doing. It's so important to have good form, especially after being injured this last year I am focused on doing things right before going heavy! #InjuryPrevention .
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#Squats #GirlsWhoLift #LegDay #SweatySelfie #SaturdayWorkout #24hourFitness #Irving #Texas

A lot of people ask why I don’t do Saturday sessions, saying it’s a professional setback since it’s a perfect day to get a lot of people on for sessions.

This is why. I love getting to positively influence my clients and athletes, but my first priority is definitely my kids! My greatest accomplishment will always be making these amazing boys (and my two girls!) into better men than I am.
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Providing cutting edge movement and performance training for athletes. Stay connected with us on Instagram and Facebook at DARI Sports Performance. Learn more at www.DARIMotion.com
#DARIDifference #DARISportsPerformance #DARIFitness #InjuryPrevention #baptizedthroughfireperformance #baptizedthroughforefitness #btfperformance #btffitness #kansascity #kansascityfitness #independencemo #bluespringsmo #leessummitmo #missouricomets #kccomets #masl

So simple and so easy to do. Move your spine before you #workout. Traditional cat/cow and a little extra 😉#catcowpose #yoga #warmup

Did somewhat of a testing workout today. For those that don’t want to read my novel below, I’ll Share what I did first:
Key points: I kept it at about a 5-6 in difficulty and just wanted to see how these exercises felt both during and after (so I’ll see tomorrow).
❇️Smith Machine Wide Partial Squats
❇️Box Jumps (24inch)
❇️Chin-Ups (just because)
❇️TRX Reverse Lunge + Pistol Hops
❇️Medicine Ball Sit Up Throws (I used a wall since I didn’t have a partner and it worked really well)
❇️Good Mornings
❇️Walk Outs (I did 185x10-15 seconds for 3 sets)
❇️Medicine Ball Russian Twist Throws
😬Autobiography below:
If you follow, I haven’t been back squatting for the last 3 weeks. Nothing serious, but my hip flexors do not like high volume back squats so instead of making them more sore/tired, I’m giving them a break and working on getting them back to 👌🏻. I’ve been working with James Balasz the last few weeks and have learned so much about why this happens to me. This is the 2nd time it’s happened and James fixed me up to 110% last year, so I knew he was my guy this 2nd time around.
I’ve always known I was a very glute/hamstring dominant person, but didn’t realize how much I don’t actively use my quads. My brain is like “glutes, hamstrings, FIRE...quads..hang out and just do what you can do mindlessly”. That’s the story I made up at least 😬
While dealing with injuries isn’t fun, I’ve learned and am learning so much about my body, the human body in general, and most importantly how to fix and prevent stuff like this in the future. You realize as you do this for years and years, just how much more there is to learn. I’ve been lifting weights for 10.5 years and I still consider myself a newbie in many aspects. (Funny because I was an expert my first few years in the game 😜😜😜).
All this is to say that:
1) Feeling good is #1
2) if something isn’t feeling good, don’t do it OR if you want to do it (I want to keep squatting), learn what’s happening and how to fix it. Be ok with taking the time off to do so and slowly getting back into it.
3) Stay a student. In lifting and in life.
I’ve noticed some interesting things but I’m out of room, so another time :)

Longevity in a fitness sense is about having a high quality of function and ability throughout your entire life.
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I believe our current generations will be living a long time. With the advancements we have in medicine, science, surgery, etc, many of us will likely reach 100 years of age and beyond!
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That’s pretty fucking cool, but it’s also pretty fucking scary if you think about our current lifestyles and training methods.
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I’m worried that we will make it that far in age, but I’m not sure our bodies will last that long.
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What I want to address is whether or not your current lifestyle and training methods are setting you up for longevity?
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Are you training for a high quality of life for your entire life, or are you just training for a short term body change?
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Option 1: You’re working out consistently and you’re focused mostly on Intensity and reaching the goal ASAFP.
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Option 2: You’re not training at all and planning to get the rest of your life together first. You’re young. You can worry about your health/fitness later.
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The issue with option 1 is wear and tear. What I’m seeing with the current intensity trend is we end up sacrificing our physical body and joints for some performance based goal.
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The issue with option 2 is it just doesn’t work that way.
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Like a quote I recently heard from Warren Buffett:
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"It’s like saving sex for old age… It’s not a good idea."
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While we’re younger these are the best years of our lives to optimize our bodies. As we get older it gets harder and harder to achieve that ripped lean look we all want. It’s not impossible, but it’s a damn hard. A lot harder than if we had it when we were young and just maintained it while we aged.
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The truth is you can have it all.
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You CAN have intense training AND quality movements to make sure you’re not wearing down your body sooner than it should.
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You CAN have work, family, etc. as top priorities AND make time to be active a few minutes a day.
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End of the day, if you know what you’re doing, a few small changes can make a pretty big difference for the longevity of your health.

Short one here, on the leg curl and leg extension, you want to line your knee up with the “pivot point” clearly labeled here but not on all the machines. Having your knee past the point will shorten your range of motion cheating yourself. Having your knee behind the point will put you at risk of overextending your patella (front of knee) tendon. .
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#safetyfirst #legs #fitspo #fitness #bodybuilding #bodybuilder #quads #hamstrings #injuryprevention #properform

Masters of Science ✔️ 🎓 Couldn’t have done it without the support from my family and Mike ❤️ Excited for my next journey!
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#mastersdegree #mastersofscience #injuryprevention #performanceenhancement #rehabscience #CalU #athletictrainer #ontothenextjourney

I am so excited to share my big news with you! As of 9 January 2018, I will be moving to a new practice at Eden Health, Eden Village, Old Fort Road, Salt Rock.

My practice will be closed from 16 December 2017 to 9 January 2018. Thank you so much for your continued support and loyalty. I hope to see you at my new practice during the new year. <3
P.S. Watch this space for our new logo coming soon! ;) #mcbiokineticist #biokineticsballito #orthopedicprocedure #postandpreop #rehabilitation #injuryprevention #happyholidays

Feedback Friday <3
Working with clients like Susan Jarman is always a great experience, thank you for the great feedback! 😊 See below for full testimonial;
“I met Melanie at a Chamber of Commerce function where I was busy regretting not taking my pain medication before having to stand still for so long. Someone in the group mentioned that Melanie was a Biokineticist so I had an idea of what that was and knew that I need therapy other than my physiotherapist, so I took a card and made an appointment to see her.
Seeing Melanie twice a week made such a difference not only to the condition of my lower back and neck, but also my awareness of what was continuing to aggravate my injuries. I had no idea just how much the injuries were impacting other areas of my body until Melanie did her thorough assessment and started the therapy.
While the physiotherapist handles the initial injury, the work is targeted at the injured muscle/muscle group, the therapy that the Biokineticist provides is essential for long term recovery and maintenance; it has prevented me having to be back at the physio every few months with flair ups.”
~Susuan

#mcbiokineticist #biokineticsballito #orthopedicprocedure #postandpreop #rehabilitation #injuryprevention #clientfeedback

Are you an athlete looking to improve your performance levels? :)
Biokineticists offer a variety of Sports Performance Programs which include; ~Sport specific testing and conditioning of sports men and woman to improve endurance, speed, flexibility, agility, power, strength and reaction times.
No matter what sport you participate in, we can help you to improve your performance through specialized exercises.
If you have suffered an injury; We can help get you back to pre-injury level by getting your muscles working again!
Inbox us for more information

#mcbiokineticist #biokineticsballito #orthopedicprocedure #postandpreop #rehabilitation #injuryprevention

Are you an athlete looking to improve your performance levels? :)
Biokineticists offer a variety of Sports Performance Programs which include; ~Sport specific testing and conditioning of sports men and woman to improve endurance, speed, flexibility, agility, power, strength and reaction times.
No matter what sport you participate in, we can help you to improve your performance through specialized exercises.
If you have suffered an injury; We can help get you back to pre-injury level by getting your muscles working again!
Inbox us for more information

#mcbiokineticist #biokineticsballito #orthopedicprocedure #postandpreop #rehabilitation #injuryprevention

Good morning everyone :) Are you sticking to your training program this December? Remember a one hour workout is only 4% of your day!
Wishing you all an awesome week.

#mcbiokineticist #biokineticsballito #orthopedicprocedure #postandpreop #rehabilitation #injuryprevention

Ever wonder if you have the right form?

Come join us from the 18th to 22nd and have your form checked by a professional at Goodlife Fitness Eagleson.

#teameagle #goodlifefitnesseagleson #personaltraining #kanata #injuryprevention #meetyourgoals

Nothing says holiday cheer more than all you can eat Korean bbq! #healthfitfamily #ayce #kbbq #meatsweats ______________________________________________________
HealthFit Physical Therapy & Chiropractic - Pasadena, CA:
The premier multi-disciplinary wellness facility keeping you mobile and active to restore your belief in health’s potential.
Instagram: @HealthFitLA
Facebook: @HealthFitLA
Website: www.healthfitinc.com
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Delivering #1on1 personalized care in #Pasadena and taking #physicaltherapy #physicaltherapist #chiropractor #chiropractic #sportsmedicine #fitness #rehab #wellness #appliedkinesiology #strengthandconditioning #injuryprevention #movement #movementscience #sportsspecifictraining #correctiveexercise #perfromancetraining #webstertechnique #pregnancychiropractic #pediatricchiropractic to a new level!

Another great post ‼️‼️ Info 💯

#Repost @dr.eddiejo (@get_repost)
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“In a previous post regarding the false dichotomous view of aerobic and anaerobic integration during exercise, I emphasized the point that your classically termed "anaerobic" exercise is actually very aerobic in the sense that aerobic energy systems are still in fact working on all cylinders even during max effort / sprint type exercise. It's just that a portion of the energy needs cannot be fufilled aerobically and thus this energy void is satisfied anaerobically. The false notion is that during max effort exercise, your muscles switches over to anaerobic metabolism which led to the equally false notion that training in this "anaerobic zone" improves one's conditioning via some enhancement to the anaerobic system (the concept of training specificity misapplied). It is rather due to an improvement in the aerobic systems which involves a host of adaptations from muscle mitochondria to the cardiovascular/respiratory system. This means that the improvement in fitness from, for instance, sprint interval training, is indeed due to aerobic enhancements as measured by improved VO2max and anaerobic threshold. Here's some evidence.

Based on a 2017 meta analysis of 38 sprint interval training trials from across 34 previous studies, there is very strong evidence to suggest that sprint interval training is an effective means of improving ones aerobic capacity by avg. of 7.8% (as measured by change in VO2max). Interestingly, a greater improvement was observed with protocols with less sprint intervals (~2-3 reps) especially compared to the high rep ranges >6. However, the strength of evidence was greatest with protocols using a 4-6 rep range. So to improve aerobic fitness, it may be worthwhile to incorporate SIT into a periodized program consisting of HIIT and mod-high intensity steady state bouts.”

Blue bikes NYC. #nyc #bikes

"Every shade of winter blue surrounds me
Breathing in the coldness
I'm reminded I'm very much alive... Feeling the discomfort...
Allowing"

Love this #mindfulness! #Repost @mindful.jen #LiftYourSpirit #FindingXirvana #winteryoga #yogainspiration #yogachallenge #instayoga #yogaposes #mindful #weekendwarrior #saturdayyoga

Been getting lots of questions about what #TheMariaMethod is. Here is a 30 second time lapse of the #warmup #workout and #winddown all fused into 60 minutes, done with minimal equipment and safely designed personally by ME 💁🏼‍♀️I use multiplanar, dynamic, total body exercises that revolve around the premise of #injuryprevention. As a DPT, I’m concerned at the lack of injury awareness that still exists in the fitness industry. Try a FREE class and learn the method to my madness 💜💪🏻💜 Free workout on my site!! www.MariaPontillo.com #onlinetrainer #physicaltherapist #workoutanywhere #workoutanytime #fitnesslife #healthy #active #homeworkouts #gym

Good morning and happy Saturday! One more week til Christmas 😳 Start your day off right and get inspiration from @docjenfit to create your own mobility flow 😊
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Finding my flow 💕
Move to your own rhythm 🙏
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Click the link in my bio to find your flow with @themobilitymethod
#gratefulformobilty
#docjenfit
#docjenflow
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#squatbooty #getfit #bootyday #bootybuilder #bootygainz #glutesworkout #glutesfordays #legdayeveryday #fitnesstips #fitnessmom #legworkout #workoutathome #homeworkouts #injuryprevention #postpartumfitness #painrelief #exercise #glutes #bootybuilding #fitpregnancy #mobility #active #getfit #girlswholift #workoutmotivation #getstrong #legday #fitlife

AVOID BACK PAIN THIS WINTER:
Stretch 1: Lower back - Child’s pose .Sit down onto your heels.
.Place your hands in front of you roughly shoulder width apart.
.Lower your upper body towards the ground.
.Extend the arms by sliding the hands forwards.
.Hold for 10 seconds and repeat 2 more times.

Stretch 2: Lower back and Abdominals - Upward facing dog .Lay flat on the ground facing down with your legs extended behind you.
.Place your hands inline with your chest - just next to your body.
.Push up through with your hands - extending at the elbows.
.Look forwards and ensure your hips remain in contact with the ground.

Note: If you are unable to complete these exercises for any reason and would like help please contact me for further advice at nathanluetchfordst@yahoo.com.

More exercises and tips coming soon! #sportstherapy #Injuryprevention #ipswich #energiefitnessipswich #winter #stretch

Stay fit Saturday! Hit the gym today! Always remember form is 🔑 when lifting weights. Kettelbell Kristi always reminds her clients & students about proper form while weight training to ensure safety and function so you see results! #weighttraining #womenwholift #injuryprevention #strongwomen #liftheavyweights #weekendwarrior #kettelbell #stayfit #saturday #form #fitness #function #personaltrainer #motivator #strength #stability #stamina #S3Wellness

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