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HAMSTRING INJURY PREVENTION
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Hamstring injuries often occur during rapid eccentric loading when they are stretched beyond optimal torque for generating tension, (sprinting for example).

The ability to control joint position and avoid soft-tissue injuries during high-speed movement is largely a function of eccentric control.

Try this variation of the single leg deadlift to improve hamstring and glute power output and prevent injury!

- Note: The stick is used to ensure proper hip hinge and spinal alignment!
-Perform 3 Rounds of 10 Reps per side
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#liveathletics #exercise #wellness #PT #DPT #mobility #strengthandconditioning #rehab #workout #stretching #crossfit #correctiveexercise #ankle #calf #physicaltherapy #gymtime #longevity #knee #shouldner #cryotherapy #recovery #clinicalathleteprovider #movementismedicine #recoverdifferently #healthandwellness #dptstudent #rehabdifferently #prehab

HAMSTRING STRAIN? ------------------------------------------
Hamstring strains are the most prevalent hamstring-related injury resulting in loss of time for athletes at all levels of competition.
Without adequate rehabilitation, athletes may experience persistent weakness in the injured muscle, reduced extensibility due to residual scar tissue, and adaptive changes in motor patterns due to altered neuromuscular control.
Here is a great exercise to implement into your routine when recovering from a hamstring injury! ———————————————————————-
ECCENTRIC HAMSTRING ROLL OUTS
-Lie on your back with your feet on a stability ball. Your feet should be shoulder-width apart.
-Keeping the knees bent, lift the hips up toward the sky until the body is in a bridge position. Be sure to brace the core to keep the spine and pelvis stable.
-While holding the bridge position, begin to slowly roll the ball away from the body. This is the eccentric (lengthening) phase of the hamstring curl.
-Once’s legs are straight, lower your butt back to ground and roll the ball in to the starting position.
-Perform 3 sets of 10-15 reps.
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#liveathletics #exercise #wellness #PT #DPT #mobility #strengthandconditioning #rehab #workout #stretching #crossfit #correctiveexercise #ankle #calf #physicaltherapy #gymtime #longevity #knee #shouldner #cryotherapy #recovery #clinicalathleteprovider #movementismedicine #recoverdifferently #healthandwellness #dptstudent #rehabdifferently #prehab

CORE STABILIZATION AND INJURY PREVENTION
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Here is an another great exercise progression to add to your low back and pelvic stabilization routine! The goal is to maintain contact between your low back and the floor, while performing controlled movement through the extremities. ————————————————————————
#liveathletics #exercise #wellness #PT #DPT #mobility #strengthandconditioning #rehab #workout #stretching #crossfit #correctiveexercise #ankle #calf #physicaltherapy #gymtime #longevity #knee #shouldner #cryotherapy #recovery #clinicalathleteprovider #movementismedicine #recoverdifferently #healthandwellness #dptstudent #rehabdifferently #prehab

🗣GLUTE MED WORK🍑 - Great Post by Live Athletics 🔥#Repost @liveathletics #xtendedperformancerehab ・・・
SINGLE-LEG STABILITY AND GLUTE MEDIUS STRENGTHENING
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Strengthening the glute medius helps improve pelvic stability during single-leg stance and also helps prevent back, hip and knee injuries. If your glute medius is weak your hip will drop or your knee will cave in, which can result in pain. Try this exercise out to improve your single-leg stability! -------------------------------------------------
1️⃣SINGLE LEG SQUAT WITH GLUTE ACTIVATION
-Assume single-leg stance with a Swiss Ball positioned between the inside knee and wall.
-Actively press ball into the wall to activate glutes and sit back into a mini squat.
-Return to starting position and repeat 10-12 reps before switching sides.
-Ensure spine remains neutral and avoid medial knee collapse on stance leg. -----------------------------------------------------
#liveathletics #exercise #wellness #mobility #strengthandconditioning #rehab #workout #stretching #crossfit #correctiveexercise #ankle #calf #gymtime #longevity #knee #shouldner #cryotherapy #recovery #clinicalathleteprovider #movementismedicine #recoverdifferently #healthandwellness #rehabdifferently #prehab

CORE STABILIZATION AND ANTI-ROTATION
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The “Bird Dog” is a great exercise to train rotary stability and dissociation between the hips and lumbar spine. Try this variation to improve your lumbar stability and prevent low back pain! ------------------------------------------
1️⃣PATTERN ASSISTED BIRD DOG
-Assume a quadruped position with your knees under your hips and your hands under your shoulders.
- Holding the resistance band, raise your opposite arm and leg straight out, maintaining a neutral spine and level hips.
- The goal is to resist rotation and extension through your spine.
- Recommended 3 Sets of 10 Reps on each side. -----------------------------------------------------
#liveathletics #exercise #wellness #PT #DPT #mobility #strengthandconditioning #rehab #workout #stretching #crossfit #correctiveexercise #ankle #calf #physicaltherapy #gymtime #longevity #knee #shouldner #cryotherapy #recovery #clinicalathleteprovider #movementismedicine #recoverdifferently #healthandwellness #dptstudent #rehabdifferently #prehab

CORE STABILIZATION ------------------------------------------
Here is another great variation of the Dead Bug exercise that not only trains the abdominal muscles to resist extension of the lower back, but also incorporates anti-rotation through the lumbar spine.
The advantage of the deadbug over sit-ups is that you are not bending your spine and putting excess force on the discs between your vertebrae! ------------------------------------------
1️⃣ANTI-ROTATION DEAD BUG
-Lie on your back with your arms extended straight up toward the ceiling holding a resistance band perpendicular to you.
-Scoot out until you have moderate resistance then bend your hips and knees to 90-degrees.
-Tighten your abs and press your lower back into the floor. This is a hip neutral position. (Think about driving your lower back into the floor).
-Slowly extend your right leg then left leg while maintaining a flat back.
-Recommended 3 Sets of 10-12 Reps on each side. ----------------------------------------------------
#liveathletics #exercise #wellness #PT #DPT #mobility #strengthandconditioning #rehab #workout #stretching #crossfit #correctiveexercise #ankle #calf #physicaltherapy #gymtime #longevity #knee #shouldner #cryotherapy #recovery #clinicalathleteprovider #movementismedicine #recoverdifferently #healthandwellness #dptstudent #rehabdifferently #prehab

#Repost @liveathletics ・・・
CORE STABILIZATION ------------------------------------------
Learning to activate your deep spinal stabilizers is key before progressing to more dynamic exercises. Try this dead bug variation to activate and strengthen your superficial and deep core musculature! ------------------------------------------
1️⃣DEAD BUG
-Lie on your back and hold a physioball between your elbows in knees both bent to 90 degrees.
-Slowly extend your right arm and left leg while maintaining a flat back.
-Simultaneously return your arm and leg to the physioball, then repeat on the opposite side.
-Remember to maintain pressure on the physioball throughout the exercise!
-Recommended 3 Sets of 10-12 Reps ----------------------------------------------------
#WhoGotDatWork #exercise #wellness #PT #DPT #mobility #strengthandconditioning #rehab #workout #stretching #crossfit #correctiveexercise #ankle #calf #physicaltherapy #core #longevity #knee #shouldner #corestability #recovery #corestrength #movementismedicine #coreworkout #healthandwellness #dptstudent #abs #prehab

CORE STABILIZATION ------------------------------------------
Learning to activate your deep spinal stabilizers is key before progressing to more dynamic exercises. Try this dead bug variation to activate and strengthen your superficial and deep core musculature! ------------------------------------------
1️⃣DEAD BUG
-Lie on your back and hold a physioball between your elbows in knees both bent to 90 degrees.
-Slowly extend your right arm and left leg while maintaining a flat back.
-Simultaneously return your arm and leg to the physioball, then repeat on the opposite side.
-Remember to maintain pressure on the physioball throughout the exercise!
-Recommended 3 Sets of 10-12 Reps ----------------------------------------------------
#liveathletics #exercise #wellness #PT #DPT #mobility #strengthandconditioning #rehab #workout #stretching #crossfit #correctiveexercise #ankle #calf #physicaltherapy #gymtime #longevity #knee #shouldner #cryotherapy #recovery #clinicalathleteprovider #movementismedicine #recoverdifferently #healthandwellness #dptstudent #rehabdifferently #prehab
@erikeugenesmith

LOW BACK HEALTH AND INJURY PREVENTION
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The Quadratus Lumborum is a common muscle to cause low back pain and imbalances in the pelvis. This muscle is located in the low back on both sides of the spine, between the lowest rib and top of the pelvis. Sitting for long durations of time requires continuous contraction of the QL, which can cause the muscles to fatigue and low back pain to occur. Try this stretch if you are experiencing tightness in your low back or find yourself sitting for prolonged periods throughout the day! ------------------------------------------
1️⃣FLANK STRETCH
-Start in a seated “figure 4” position
-Grab the inside of your foot, bending your knee if you are unable to reach
-Reach the opposite arm up and over your head towards your foot until you feel a gentle stretch
-Recommended 2- 3 rounds of 20-30 seconds each side -----------------------------------------------------
#liveathletics #exercise #wellness #PT #DPT #mobility #strengthandconditioning #rehab #workout #stretching #crossfit #correctiveexercise #ankle #calf #physicaltherapy #gymtime #longevity #knee #shouldner #cryotherapy #recovery #clinicalathleteprovider #movementismedicine #recoverdifferently #healthandwellness #dptstudent #rehabdifferently #prehab

THORACIC MOBILITY
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Decreased mobility in your thoracic spine can result in instability in your shoulders and low back, which can lead to injury or pain in these areas.
Try out this exercise to increase mobility through your thoracic spine and prepare yourself for movement! ------------------------------------------
1️⃣SIDE-LYING THORACIC ROTATIONS
-Begin by laying on your side with your knees and hips bent to 90, palms placed together, and arms extended in front of your chest.
-Slowly bring your top arm up and over your head in a circular motion maintaining eye contact with your hand the entire time.
-Ensure hips remain stacked in order to get pure thoracic mobilization. -Complete 3 rounds of 10-12 Reps
-To advance this exercise increase the angle at which you perform the exercise. -----------------------------------------------------
#liveathletics #exercise #wellness #PT #DPT #mobility #strengthandconditioning #rehab #workout #stretching #crossfit #correctiveexercise #ankle #calf #physicaltherapy #gymtime #longevity #knee #shouldner #cryotherapy #recovery #clinicalathleteprovider #movementismedicine #recoverdifferently #healthandwellness #dptstudent #rehabdifferently #prehab

SCAPULAR STABILITY - TRY YOUR BEST NOT TO LAUGH 😉
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Most of us do not learn how to control or use our scapulae properly, resulting in increased risk of shoulder instability and injury. This often stems from muscular weakness around the scaps!
The TRX “Y” raise targets the lower trapezius, which helps control upward rotation of the scapula.
Try this exercise out to enhance scapular stability and prevent risk of injury 👍🏼
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1️⃣TRX “Y”
-Grab TRX handles and slowly walk feet out in front of you until your body is roughly at a 45* angle.
-As you engage your core, begin to raise arms out into a Y position, squeezing your scapula down and back.
-Slowly begin to lower your arms, returning to starting position.
-Complete 3 rounds of 10-12 Reps
-To advance this exercise increase the angle at which you perform the exercise. ----------------------------------------------------
#liveathletics #exercise #wellness #PT #DPT #mobility #strengthandconditioning #rehab #workout #stretching #crossfit #correctiveexercise #ankle #calf #physicaltherapy #gymtime #longevity #knee #shouldner #cryotherapy #recovery #clinicalathleteprovider #movementismedicine #recoverdifferently #healthandwellness #dptstudent #rehabdifferently #prehab

#Repost @liveathletics .
・・・
SCAPULAR STABILITY ------------------------------------------
If the shoulder blade itself isn't stable, all of the muscles involved in shoulder mobility will be compromised, putting yourself at greater risk of injury. This is especially important in sports that involve swinging and overhead throwing, as well as careers that involve repetitive overhead motion on a daily basis. Try this exercise once you have progressed from the previous scapular stability exercises! 👍🏼
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1️⃣SCAP STABILITY SLIDERS
-Set up three cones in a triangle about 2-3 ft apart. -Begin in plank position, with hands directly under shoulders and spine neutral.
-Pull your shoulders down and back, then push away from the ground and tighten your core.
-Keeping your core tight and hips level, lift your right arm and reach toward the cone in front of you, then repeat motion to the remaining two cones.
-Perform 3 Sets of 10 Reps Each Side ----------------------------------------------------
#WhoGotDatWork #liiveathletics #exercise #wellness #PT #DPT #mobility #strengthandconditioning #rehab #workout #stretching #crossfit #correctiveexercise #ankle #calf #physicaltherapy #gymtime #longevity #knee #shouldner #cryotherapy #recovery #clinicalathleteprovider #movementismedicine #recoverdifferently #healthandwellness #dptstudent #rehabdifferently #prehab

SCAPULAR STABILITY ------------------------------------------
If the shoulder blade itself isn't stable, all of the muscles involved in shoulder mobility will be compromised, putting yourself at greater risk of injury. This is especially important in sports that involve swinging and overhead throwing, as well as careers that involve repetitive overhead motion on a daily basis. Try this exercise once you have progressed from the previous scapular stability exercises! 👍🏼
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1️⃣SCAP STABILITY SLIDERS
-Set up three cones in a triangle about 2-3 ft apart. -Begin in plank position, with hands directly under shoulders and spine neutral.
-Pull your shoulders down and back, then push away from the ground and tighten your core.
-Keeping your core tight and hips level, lift your right arm and reach toward the cone in front of you, then repeat motion to the remaining two cones.
-Perform 3 Sets of 10 Reps Each Side ----------------------------------------------------
#liveathletics #exercise #wellness #PT #DPT #mobility #strengthandconditioning #rehab #workout #stretching #crossfit #correctiveexercise #ankle #calf #physicaltherapy #gymtime #longevity #knee #shouldner #cryotherapy #recovery #clinicalathleteprovider #movementismedicine #recoverdifferently #healthandwellness #dptstudent #rehabdifferently #prehab

SCAPULAR STABILITY ------------------------------------------
As we continue our shoulder series, it is important to address serratus anterior and it's role in scapular stability and range of motion. The serratus anterior assists in both upward rotation and protraction when reaching forward. In addition to this, it posteriorly tilts the scapula, which can help reduce "rounded shoulders".
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1️⃣PATTERN ASSISTED FLEXION
-Begin by pressing wrist into Swiss Ball against the wall with elbow and shoulder at 90 degrees.
-Roll the ball up as high as you can without shrugging shoulders, maintaining constant pressure against the ball.
-Ensure core remains active and hips are tucked under during this exercise.
-Perform 2-3 Sets of 12-15 Reps Each -----------------------------------------------------
#liveathletics #exercise #wellness #PT #DPT #mobility #strengthandconditioning #rehab #workout #stretching #crossfit #correctiveexercise #ankle #calf #physicaltherapy #gymtime #longevity #knee #shouldner #cryotherapy #recovery #clinicalathleteprovider #movementismedicine #recoverdifferently #healthandwellness #dptstudent #rehabdifferently #prehab

SCAPULAR STABILITY ------------------------------------------
Here is another great exercise to improve scapular stability and decrease risk of shoulder injuries! ------------------------------------------
1️⃣Y'S AND T'S
-Begin on your stomach on a Swiss ball with shoulders at 90 degrees, elbows extended, and thumbs facing up towards the ceiling.
-Squeeze shoulder blades together then lift your arms towards the ceiling.
-Next, change your shoulder position so that you form a "Y", keeping elbows extended, and thumbs up.
-Pull shoulder blades down and back towards your back pockets and lift arms towards the ceiling.
-Ensure neck remains neutral and shoulders are pulled down away from your ears.
-Perform 2-3 Sets of 12-15 Reps Each ----------------------------------------------------
#liveathletics #exercise #wellness #PT #DPT #mobility #strengthandconditioning #rehab #workout #stretching #crossfit #correctiveexercise #ankle #calf #physicaltherapy #gymtime #longevity #knee #shouldner #cryotherapy #recovery #clinicalathleteprovider #movementismedicine #recoverdifferently #healthandwellness #dptstudent #rehabdifferently #prehab

SCAPULAR STABILITY ---------------------------------------------------
We expect a lot from our shoulders, whether it's lifting, reaching, pulling, pushing, etc. This is why scapular stability and proper shoulder mechanics is so important! When we have weak scaps this results in increased pressure on the anterior capsule of the shoulder, increased rotator cuff compression, and poor neuromuscular performance, leaving us more vulnerable to injury. Try this exercise to improve scapular retraction and stability! ----------------------------------------------------
1️⃣SKY DIVERS
-Begin on your stomach on a Bosu ball with arms by your side and palms facing the ceiling.
-Squeeze shoulder blades together then lift your arms towards the ceiling.
-Ensure neck remains neutral and shoulders are pulled down away from your ears.
-Perform 2-3 times a day.
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#liveathletics #exercise #wellness #PT #DPT #mobility #strengthandconditioning #rehab #workout #stretching #crossfit #correctiveexercise #ankle #calf #physicaltherapy #gymtime #longevity #knee #shouldner #cryotherapy #recovery #clinicalathleteprovider #movementismedicine #recoverdifferently #healthandwellness #dptstudent #rehabdifferently #prehab

UPPER EXTREMITY NERVE GLIDES ------------------------------------------
Peripheral nerves can become hypersensitive due to overuse of muscles and poor posture resulting in increased neural tension or even nerve entrapment. Nerve flossing is a great way to ease neural tension and improve overall mobility. Here is another variation of Median Nerve Flossing for you to try out!
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1️⃣MEDIAN NERVE GLIDE
-Begin by holding your arm out to your side and extending your wrist and fingers. Then rotate your arm so that your fingers are pointing behind you. -Next, extend your shoulder behind you until you feel a stretch down your arm.
-From here elevate and depress your shoulder 5-10 times.
-Finally, side-bend your head away and back to neutral for 5-10 reps.
-Ensure your shoulder stays down and drawn back the entire time.
-Perform 2-3 times a day.
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#liveathletics #exercise #wellness #PT #DPT #mobility #strengthandconditioning #rehab #workout #stretching #crossfit #correctiveexercise #ankle #calf #physicaltherapy #gymtime #longevity #knee #shouldner #cryotherapy #recovery #clinicalathleteprovider #movementismedicine #recoverdifferently #healthandwellness #dptstudent #rehabdifferently #prehab

UPPER EXTREMITY NERVE GLIDES ---------------------------------------------------
If you have pain over the medial side of your elbow or numbness and/or tingling into your pinky or ring finger give this exercise a shot! These symptoms tend to be common in golfers and also people who lift frequently. ---------------------------------------------------
1️⃣ULNAR NERVE GLIDE
-Begin by holding your arm out in front of you as if you were holding a tray or about to shoot a basketball.
-Next, take your arm out to the side and gently elevate and depress your shoulder for about 5-10 reps, keeping your fingers extended.
-Finally, side-bend your head away and back to neutral for 5-10 reps.
-Ensure your shoulder stays down and drawn back the entire time.
-Perform 2-3 times a day.
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#liveathletics #exercise #wellness #PT #DPT #mobility #strengthandconditioning #rehab #workout #stretching #crossfit #correctiveexercise #ankle #calf #physicaltherapy #gymtime #longevity #knee #shouldner #cryotherapy #recovery #clinicalathleteprovider #movementismedicine #recoverdifferently #healthandwellness #dptstudent #rehabdifferently #prehab

WHAT IS CRYOTHERAPY?
----------------------------------------------------Cryotherapy is designed to utilize dry, subzero temperatures to enhance performance levels . Cryotherapy can decrease inflammation, increase endorphin release, increase nutrient rich blood, decrease recovery time, and improve sleeping patterns!
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Come chill with us! ❄️
No appointments necessary!
2488 Townsgate Rd Suite C Westlake Village, California 91361
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#liveathletics #exercise #wellness #PT #DPT #mobility #strengthandconditioning #rehab #workout #stretching #crossfit #correctiveexercise #ankle #calf #physicaltherapy #gymtime #longevity #knee #shouldner #cryotherapy #recovery #clinicalathleteprovider #movementismedicine #recoverdifferently #healthandwellness #dptstudent #rehabdifferently #prehab

UPPER EXTREMITY NERVE GLIDES ---------------------------------------------------
Nerves can become injured just like muscles, which can result in a build up of scar tissue and decreased mobility. In order to keep your nerves healthy it's important to include neural glides into your mobility routine in addition to stretching! ---------------------------------------------------
1️⃣MEDIAN NERVE FLOSS
-Bring your arms out to your side at a 90 degree angle with both palms facing up.
-Flex left elbow and wrist while simultaneously extending right wrist, keeping fingers straight.
-Look towards flexed arm and then switch sides.
-Recommended 2-3 Round of 10 Reps each side.
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#liveathletics #exercise #wellness #PT #DPT #mobility #strengthandconditioning #rehab #workout #stretching #crossfit #correctiveexercise #ankle #calf #physicaltherapy #gymtime #longevity #knee #shouldner #cryotherapy #recovery #clinicalathleteprovider #movementismedicine #recoverdifferently #healthandwellness #dptstudent #rehabdifferently #prehab

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