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#prehab

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DO YOU GET BACK PAIN FROM PRESSING?
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I see a lot of cases of low back pain with overhead movements. And 9 times out of 10 there is a technical issue that needs to be sorted out.
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🏋🏼‍♂️When we go overhead, the optimal position will be to have the lumbar spine neutral to only slightly extended with more extension coming from the thoracic spine so that the shoulder can get fully overhead. Unlike the bench press, where arching our backs is ok, we want to minimize any arch in the overhead press.
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The reason for this is because the load is directly in line with our spine.↕️ So we add a lot of extra compression from having that weight overhead. And if you couple that compression with the extension, it can irritate the facet joints over time.
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So work on keeping the spine locked down as best as possible. From a mobility standpoint, that will mean getting full thoracic extension and shoulder flexion. And from a stability standpoint, it means keeping our abs contracted, ribs down, and pelvis somewhat neutral.
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So fix up your press technique and you'll in turn be able to help that low back pain.👍👍💪🏻
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Tag a friend with low back pain and share the wealth!
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#Prehab101

Episode 574: "How To Train Every Hamstring Muscle"
[Hamstring Advice]
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When it comes to addressing the hamstrings, most people are great with sagittal plane focused movements including hip/knee flexion and extension. However, the hamstrings are not oriented just in the sagittal plane‼️This is due to different insertion points of the individual hamstring muscles ⏬read more⏬
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The hamstrings is a muscle group that consists of the biceps femoris long and short head, semimembranosus, and semitendinosus. All of the hamstring muscles except the biceps femoris short head originate on the ischial tuberosity, but they insert on different locations near the knee. Due to the different insertion points, the hamstrings not only contribute to sagittal plane movement, but also transverse plane rotational movements.
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Adding rotational movements to eccentric biased hamstring exercises is essential to fully address the hamstrings. Two traditional hamstring exercises you can add rotation to are 1️⃣RDLs 2️⃣ Airplanes
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Video 1️⃣ RDLs ➡️ make it easier by providing a target, such as foam rollers.
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Video 2️⃣ Airplanes ➡️ cue the person to reach for the inside/outside of the foot that is on the ground to help groove the rotation.
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Tag a friend who needs their #hamstring prehab‼️
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The Prehab Guys: Optimizing human movement and performance, promoting longevity, and keeping your movement system in tune one post at a time. Instilling new meaning into #physicaltherapy. Follow us on IG, Facebook, YouTube, Twitter, and make sure to visit www.ThePrehabGuys.com. The information provided is not medical advice.
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#prehab #theprehabguys #TPG #fitness #healthandwellness #exercise #PT #DPT #DPTstudent #physio #physiotherapy #chiro #chiropractic #mobility #athlete #workout #recovery #rehab #prevention #rehabilitation #fitness #correctiveexercise #stretching #crossfit #longevity #movement

L5-S1 Spinal Decompression Stretch [ELDOA]
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☝️ELDOAs were created by Guy Voyer a French Osteopath and are postural self-normalizing techniques designed for widening the space within a chosen articulation! This is accomplished by creating fascial tension to fix the vertebra below and contraction in extreme range to normalize the vertebra above the targeted disc
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Here's how to perform the ELDOA for L5-S1!
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1️⃣ Start by bringing your SITS bones (butt bones) onto the wall!
2️⃣ Feet will be hips width apart and rotate your legs, so feet are pointing inwards!
3️⃣ Spread the toes and flex your foot down (so feet will be point in and down)
4️⃣ Tuck your chin and without lifting your head look between your thighs!
🕷I call this next part "Do the Spiderman!"
5️⃣ One arm at a time you're going to push your palms towards the ceiling!
6️⃣ Now, one arm at a time bring your arms overhead, so your biceps are by your ear (maintaining those spiderman fingers)
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Nice work getting into this position BUT now we need to actively be pushing our body parts in certain directions! Just read below to see where the line of drive is coming from!
💥 Heels are going ⬆️
💥 Tailbone towards the wall
💥 Low back down to the floor ⬇️
💥 Hands back behind you
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🚨 Now hold this position for 1 minute! If you can't, don't worry we can always work our way up to a minute!
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#joetherapy #golf #sciatica
#stretch #yoga #calisthenics #flexibility #mobility #yogachallenge #rehab #prehab #yogaeverydamnday #yogi #romwod #flexible #yogapose #fitness #fitfam #fitspo #movementculture #homegym #getinspired #personaltraining #onlinetrainer #legpain #squats #powerlifting #crossfit #runnerspace #healthy

LATERAL SUBSYSTEM ANATOMY
[balance of the hips] ⚖️
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Happy Sunday everyone! Today is a quick post exploring what is called the lateral subsystem of the low back. What this system does is help us to keep our hips level in our day to day activities.
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This includes walking, stairs, squatting, etc. We have the glute med/min and TFL on one side( previously discussed) and the quadratus lumborum (QL) on the other. But what about the adductors (groin muscles) 🤨 These are often neglected and will be discussed later on in a future post.
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In physio lingo- Our sagittal plane movements ( forwards and backwards) are able to be more efficient because we don’t have as much lateral sway when this system is in tune 👌🏼 (ie - no lost movement in the frontal plane)
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With that said, however, how do we look at this system? As the picture above suggests, the single leg stance assessment is a good place to start. This can often be a cause of knee and low back pain. .
Interestingly however, some of the research I have read through from McGill discussed the fatigue resistance side to side and suggested that even if both of the systems are weak, it is the balance that matters- even a 5 percent difference can potentially lead to low back pain. So moving forward this week I’ll be diving a bit more into this system! .
Don’t worry though, I’ll be following up on my previous posts from last week as well. So stay tuned! But also note how this post is taking a step out and looking at the bigger picture 🌎 .
Tag someone with 💩 single leg balance! .
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#myodetox #2017
#futureproofyourbody

RUNNING ANALYSIS💕

I worked with an ultra runner after she recovered from a pelvic fracture. Her states her body just doesn’t feel the same.
Side view - There is apparently heel strike with a backwards lean. The left side seems to have a greater heel strike then the right side. With this drastic of a heel strike, it minimizes the ability for the body to absorb shock. In this case, the pelvis may have taken the brunt of the shock absorption. Also, running with a backwards lean the core is inhibited leave the quads and hamstrings to stabilize the body. This leads to hamstring strains and tendnitis of the quadriceps or patella tendon. Also, with a backwards lean, gravity acts on the front of the body pushing you backwards. This of course makes you work harder because you’re fighting gravity to fall forward.
After running cues she was able to bring her pelvis closer to being over the foot. This position biomechanically helps to activate the core. When the core is activated it is more stable allowing better control of the limbs. -
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#runhealthy #runfit #fitness #DPT #physicaltherapy #physiotherapy #runner #athlete #marathoner #ultrarunner #training #functional #mobility #fitlife #prehab #runninganalysis #form #tracknation #sportsphysicaltherapy #sweatpink #igfitness #sweatpinkambassador #fitfluential #runnerscommunity #irunthisbody #3drunner

Take good care of your body, it's the only place you need to live in. (Jim Rohn)
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Abbi buona cura del tuo corpo, è l’unico posto in cui devi vivere.
(Jim Rohn)
#scienzemotorie #napoli #movementspecialist #movement #medicine #foot #fitness #wellness #palestra #benessere #rehab #recovery #prehab #performance #sport #calcio #functionaltraining #strentgh #conditioning #gym #crossfit #workout #exercise #personaltrainer #mobility #athlete #followme

STREGTHENING YOUR BICEP TENDONS
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Preacher curls are a great exercise for building up your 💪🏼 biceps, but I also use it for bicep tendon strengthening. Now there are a LOT of ways to perform this motion so feel free to do them however you wish. The concept is the same!
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Keep these cues in 💭mind as you run through this:
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1️⃣Support your arm by placing the bench or machine as close as comfortable into your arm pit.
2️⃣You can take a split stance with a slight hinge at the waist.
3️⃣Find an appropriate weight to start with, I am using an 8lb dumbbell.
4️⃣Start to lower the arm slowly until you reach elbow extension, pause slightly, and then curl it back up.
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These can be done for 4 sets 6-8 reps, one arm at a time. Your tendons may get sore from training them this way, so start light and you can build up from there. Now if your bicep tendon is already 🤬 sore/achy/painful this is probably not for you.
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Does this sound like someone you know? Tag a 🙋🏻friend and show them some 😘love!
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🎶"Let me know"- Freddie Joachim
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#Prehab101

💥Get More Out of Your Bench💥
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Getting creative with the tools you have available to you will allow you to get achieve more with less when it comes to your prehab, rehab, or strength training.
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Here are a few drills we were using today with a patient who had some snapping hips.
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🔑This marching reverse plank is a great way to train the posterior chain. Once you feel like you’ve built up the strength, marching should allow you to flex the hips without getting as much popping or pinching in the hips if this is an issue. .
🔑 The second drill in this series is another posterior chain exercise that is a great compliment to something like the traditional GHD machine. By fixing the upper instead of the lower body like in the ghd machine, you really challenge the hams/glutes, and less of the erectors. I prefer adding this into some core routines on days following heavy hinge days.
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🔑 This adductor Plank is a great way to strengthen the group of adductors which also extend the hip as their secondary action. While the adductors are tight in many people, they are often tight and weak. Strengthening these muscles in the context of a proper bracing strategy and lumbopelvic mechanics is a great way to establish better muscular tension around the low back and pelvis.
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As always, these are just demonstrations and whether or not they are appropriate for a certain condition can only be answered by having a thorough assessment.
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#chirostrength #chiropractic #prehab #rehab #correctiveexercise #corestrength #glutes

✨B E P R E S E N T✨

✨Always focus your attention on the internal sensations of the movement.✨

✨Next time you stretch, focus on how it feels, this can aid in you getting to know your body internally and finding what you need to move into next.✨

✨Turn your everyday stretching routine into something more... make it the ultimate stretching session that truly benefits you. - BE MINDFUL.✨

Subscribe to UpYourROM for daily stretching, strength and conditioning tips and weekly online classes, link in bio 🙇🏻‍♀️
https://www.upyourrom.com/online-class

Leggings: @shorefitness 🖤
DISCOUNT CODE 🖤
NETTY20 🖤

MOST RECENT

REVIV Atlanta!

My next and last trip of the year to ATL to book REVIV Treatments.

Dec. 8th-10th
Whatever your body's current situation is we got you covered: ▪Neck - (1) @escobartv ▪Shoulders - (3) @ib_yo_trainer
▪Upper Back - (3) @ib_yo_trainer
▪Lower Back - (4) @fitnessdore
▪Hips - (2&4) @luvhanan @fitnessdore
▪Legs - (2) @luvhanan

DM or Text to Book
REVIV your body and Move the way you're supposed to MOVE!

#revivmovement #performancetherapist #fascialtherapy #manualtherapy #stretchtherapy #sports #prehab #rehab #stretch #massage #atlanta #revivatl #revivtheworld🌎

Are you suffering from chronic pain, limited range of motion, stiff neck, upper back pain, headaches, or any other problems? If you answered yes, then make today the day that you start on the path down the road of Rehabilitation!!!! Contact ROF today to schedule your first appointment!
#rof #rofstrength #preformancetherapy #IASTM #hawkgrip #prehab #rehab #teamrof #powerlifting #powerlifter #crossfit #train #gym #nolimit #riseorfall #lifthealthystaystrong #myobreathe #bodybuilding #boxlifemagazine #bupbars #rocktape #kttape

💥IMPROVING SHOULDER STABILITY 💥

Here’s a good series of some shoulder stability exercises. Great for the rotator cuff/periscapular musculature ✔️.
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💰Prone “Shoulder North/West” with slider. The stabilizing shoulder complex is the stationary arm🏋️‍♀️.
. 💰Prone “Shoulder North/East” with slider + resistance band 💪
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💰Standing “North/East” with physioball 🎈, more challenging than it looks. Key is to slightly lean (i.e. weight-bear) into the wall. This helps increase the stability demands of the upper extremity ‼️
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#driveptandperformance
#drnjbuonforte
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TAG, COMMENT, & SHARE ‼️

🦃 Prehab- Lunge to Iso Rectus Stretch

Ankle dorsiflexion... it’s important in sports AND lifting.🔥Poor mobility leads to functional and athletic limitations. 🙄We don’t want that! Just 3 min per side. #yogatuneup #yogaforathletes #beforeandafter

#Repost @functionalpatterns (@get_repost)
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Hypermobilizing my body without making myself hyperflaccid. The term hypermobile has been hijacked over the last few years by people who don't seem to know much about applied movement. Hypermobility is necessary for good function. Most intenr to do well. None do. Most train themselves to be hyperflaccid though, not knowing the consequences. They only disconnect themselves with stretching and mobility wods. This is why people begin to suffer pains similar to jill miller.
A hyperflaccid structure is simply one that has no connection to the natural rhythms walking, sprinting and throwing wired into our dna. Me simply just stretching my adductors is much different than what I am doing in this video. All those yoga poses and whatnot only hyperflaccidize your structure. Sequencing is maybe the biggest disconnect people have in this field. It's why human bodies over 27 or 28 years old are crumbling.

Because the youth has no idea of these concepts, they will fall prey to this false positivism "be the best version of yourself" doctrine. Injuries, anxiety and depression will follow. Ofcourse, most these young people will do what everyone else does when they get older: fall back on "medicine". Whether it is a joint, beer, or pharma, they won't solve their problem. It is sad. The elders of youngsters still live in denial and they pass these damaging values down. Consequently, we don't learn. Misery will persist in humans. Everyone will continue to ask why this is happening. Not me. I know what's up. I'm addressing problems. Not masking them with gains or hyperflacidity. That's how we roll at FP

#functionalpatterns #functionaltraining #POSTURE #prehab #rehab #athlete #biomechanics #flexibility #strengthtraining #flexible #abdominals #scoliosis #kyphosis #lordosis #gains #anatomytrains #yogi #yoga #stretch

Today’s body work technique I am using I learned from the wonderful @gabe_yoga . Thoracic spinal rotation is a major limitation in many modern human bodies. A combination of verbal coaching, soft tissue manipulation and breathing guidance allowed @divine__devi and I to access new depths of rotation. This process of continuously pushing past our limitations even if it’s in micro transactions is crucial for progress.
When I am working on the body as a body worker it is important to always remain aware of the fact that when we manipulate a body we are not just manipulating a body but we are also manipulating a mind. This should lead a body worker to really examine the power and responsibility they hold in that role. It’s critical for me as the guide to not only use my wisdom but also to transmit the needed qualities to each student by manipulating my energy and delivering the needed quality to the student via that transmission. If they have never thought soft thoughts I must transmit the quality of soft thoughts to them. If they have never though brave thoughts I must transmit that quality to them. If they have never thought stable thoughts I must transmit that quality to them. Enjoy your Tuesday and I m so Grateful for all of you! #yoga #prehab #prehabilitation #rehab #rehabilitation #guidedselfpractice #ashtanga #patanjali #chittavrittinirodha #freeyogis #freestyleashtanga #problemsolver #firefighter #chess

Help us congratulate Mrs James! This lady here stole the show with her improvements, she has been with us about a month. She came in wanting help walking and getting out of pain. Chiropractic baby! She is walking better, standing straighter and smiling more. Her spine is getting STRONGER! That’s what it’s all about! Changing lives one life at a time! Let’s go Mrs James we still got a ways to go! #lifestyle #fitness #migrane #allnatural #sportsperformance #rehab #exercise #workout #headaches #pain #osteopathy #neuroscience #yoga #fit #positivemind #prehab #physio #getfit #happiness #bodyhack #studyhard #posture #physiotherapy #strengthandconditioning #life #strong #painscience

Great things are happening! #repost ・・・
Soooo..... excited for our new PDX location in @slabtown.portland! Met with some awesome community members today - @barre3, @otfportland, @portlandfitusa. Here we come!!!!! #bekinetic #manualtherapy #movement #wearegrowing #portland #pdx #slabtown #youaintseennothingyet #sportschiropractic #physicaltherapy #mobility #rehab #prehab #community #portlandfitness

Pistol Squats - a great exercise for improving leg strength, flexibility AND balance 👐 had to turn off the sound so you couldn't hear how hard these were 🙉

Donnacha

#Remedy #Pilates #Physiotherapy #Physio #Physiotherapist #SportsPhysio #Rehab #Prehab #PistolSquats #Legs #Strength #Flexibility #Balance #Struggling #WorkNeeded

“My neck is stiff all the time.” A fairly common complaint but the causes behind it can vary widely.⠀
Are you dehydrated?⠀
Have you ever dislocated one or both of your shoulders?⠀
Have you ever broken one or both of you collar bones?⠀
Are you over stretching when you actually need to be stabilising a muscle?⠀
Do you carry your stress in your shoulders?⠀
These are just a few common causes behind a stiff neck but there are many more.
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#SoftTissueTherapy #SportsMassage #RemedialMassage #Posture #Rehabilitation #PainFree #Fitness #Stretch #Injury #Recovery #Rehab #FitLife #Body #Workout #Athlete #RestDay #Prehab #Positivity #BodyWork

The #rootsmodule allows for each individual to understand what they require to heal their body.

I spent an hour with my good friend @jcar.fitness working on a fundamental concept of grasping. In fancy terms; flexion and extension of the #spine.
Jackie is smart, strong, and very in tune with her body. We trained skills, drills, and most importantly.... Breathwork.
The fundamental concept is the role of #breath which creates structure for safe movement. As our body learns safe #movement patterns, we learn to do new skills. These skills can range from proper #gait (walking) to #muscleup .
The #psychology aspect is more confidence and self #awareness. The next stop.... Well that's the journey you will have to learn.

The results of Jackie's journey are obvious in the photos. Check each one for marks of alignment. You will see her progress.

The only thing that makes Jackies's #progress permanent is her desire to improve herself. This self commitment will continue to progress her forward down many adventurous paths!

Message me for details on our New Year Sale.
#mobility #rehab #prehab #neurology #cns #centralnervoussystem #butterbeatsradishes

Love this drill for many reasons:
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Progressively loaded(band) shoulder extension
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Conditions the most neglected quadrant of scapular movement - depression + retraction
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The kettlebells provide a little distraction and downward feedback for the shoulder girdle. They also potentiate for the unloaded version
🤸🏽‍♀️
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🙈
🙉
🙊
🐒
#getchimpy #movewithoutdoubt #controlyourself #scaphero #scapjacked #countscapula

Playing around with loading and exercise variations this week to change it up for everyone, highlight a few deficiencies/imbalances and adjust the programs accordingly.
Zercher squats are awesome for encouraging more hip dominance over quads add the band to make sure the lower body gets as taxed as the upper body otherwise your wasting squats..., and the plank renegade row with the landmine is a great all over developer for hip/trunk stability and hitting the lats hard.
Having a week of playing around with ideas of my own and ideas inspired by the likes of @dr.joelseedman_ahp that I have been mirrin' over lately.. Try them out if you fancy a new challenge to add to your current gym routine.
#squatseveryday #squat #zercher #renegaderows #strengthenyourweaknesses #strengthtraining #personaltrainer #london #follow #fitfam #rehab #prehab #stability #coretraining #hipsdontlie #buildastrongback #lifting

@Regranned from @joetherapy - L5-S1 Spinal Decompression Stretch [ELDOA]
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☝️ELDOAs were created by Guy Voyer a French Osteopath and are postural self-normalizing techniques designed for widening the space within a chosen articulation! This is accomplished by creating fascial tension to fix the vertebra below and contraction in extreme range to normalize the vertebra above the targeted disc
-
Here's how to perform the ELDOA for L5-S1!
-
1️⃣ Start by bringing your SITS bones (butt bones) onto the wall!
2️⃣ Feet will be hips width apart and rotate your legs, so feet are pointing inwards!
3️⃣ Spread the toes and flex your foot down (so feet will be point in and down)
4️⃣ Tuck your chin and without lifting your head look between your thighs!
🕷I call this next part "Do the Spiderman!"
5️⃣ One arm at a time you're going to push your palms towards the ceiling!
6️⃣ Now, one arm at a time bring your arms overhead, so your biceps are by your ear (maintaining those spiderman fingers)
-
Nice work getting into this position BUT now we need to actively be pushing our body parts in certain directions! Just read below to see where the line of drive is coming from!
💥 Heels are going ⬆️
💥 Tailbone towards the wall
💥 Low back down to the floor ⬇️
💥 Hands back behind you
-
🚨 Now hold this position for 1 minute! If you can't, don't worry we can always work our way up to a minute!
-
#joetherapy #golf #sciatica
#stretch #yoga #calisthenics #flexibility #mobility #yogachallenge #rehab #prehab #yogaeverydamnday #yogi #romwod #flexible #yogapose #fitness #fitfam #fitspo #movementculture #homegym #getinspired #personaltraining #onlinetrainer #legpain #squats #powerlifting #crossfit #runnerspace #healthy

What if I told you that your "tight" hip flexors might actually be weak? Crazy, right? Well, maybe not. The psoas is an important deep stabilizer and works together with other muscles to help control the position of the hip during running. When there is an imbalance between the deep (psoas) and superficial (TFL, quad) hip muscles, the psoas often becomes inhibited (read: stops firing correctly). Then the superficial hip flexors typically take over the role of flexion.
So how do you fix this?
Step 1: foam roll and stretch the quad and TFL, the area where your front pants pocket is. You must relax those muscles before you can get to the psoas.
Step 2: do the exercise shown above. Squeeze the glute of the standing leg and brace through the core with pelvis slightly tucked. Drive the other knee up, keeping the foot dorsiflexed. Pause for a second at the top to stabilize, and slowly lower back down. It's very important to keep your torso upright and spine in a good, neutral position. Don't lean forward or backward, as this is a compensation. If you are having a really hard time, lay face-up on the floor and try the exercise that way. Try 10-15 lifts on each side with a light resistance band and let me know what you think!
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#tieritrainingtuesday #3hab #prehab #injuryprevention #tieritraining #running #marathontraining #trailrunning #ultrarunning #womensrunning #thesweatlife #runnersofig

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