The rule of the artery is supreme
Blood and circulation, what would we do without it? Well not a lot really. Efficient circulation throughout the body is crucial to maintaining health, optimal function and adaptability of tissue.
Maintaining effective circulation is thought to help improve tissue health, immunity and the functioning of the nervous system, from the spinal cord to the smallest of nerve endings.
As osteopaths we aim to free of areas of resistance throughout the circulatory system, by releasing off the connective tissue, muscles and joints which this complex highway weaves its way through. It is thought that once there is good circulatory flow to the problematic tissues this allows for effective communication and allows the body to function as a self regulating, self health mechanism.
“When blood and lymphatics flow freely, the tissues can perform their physiologic functions without impedance. With the occurrence of trauma (physical or emotional), the tissues contract, twist, and compress. The fluid becomes obstructed” – AT. Still
So YOUR feeling a little unstable in that ankle Huh?! Well grab a #Kettlebell and Stabilize IT!
Adding Kettlebells to an activity is an awesome way to challenge our #balance . The increased resistance makes the activity harder. Harder = More Stable in the end 💯. ♟
These exercises build upon each other:
1️⃣First -changing body direction while standing on one leg
2️⃣Increase the challenge by adding the KB
3️⃣Add Balance Pad
5️⃣Add Balance Pad while passing KB
As you can see with me losing my own Balance... these are TOUGH! If you don’t have a KETTLEBELL then sub it for a weighted ball, Free-weight, Basketball, or even a Gallon of milk. Just pick up something! No @airex Balance Pad? Grab a Pillow. We can ALWAYS MODIFY!!
IF you are looking for some good #AnkleExercises ... Try these out & LMK what you think.
🗣Side-Note... Use the Progression. Don’t jump from A-Z and expect for it to be easy 💯. Andddd...Have Fun!
Tag & SHARE with a BFF
Don’t forget to LIKE ❤️ and FOLLOW ↗️
❤️Dr. Ja’nae Brown
Ever thought of adding Pilates to your workout routine?🌟
Adding new types of exercises to support strength, flexibility, balance and postural control can keep your workouts fun, yet help you see continued progress 💪
Join us on the mat this Thursday at 6pm. Booking essential. #matpilates#centralbassphysio
🗓 Come join us for a FREE Hip Mobility workshop on Friday November 30th at @balanceandmovementfitness in Norco, CA
We’ll talk all things hip mobility as it relates to low back pain! @egonzalezatc and I will cover some actionable strategies to address common hip mobility restrictions that can contribute to low back pain!
Link in bio to reserve your spot! Spaces will be filled on a first come/first served basis and will be capped!
📲 Call/text or 📧 email firstname.lastname@example.org if you have any questions!
Hope to see you there! 💪🏼
The key to your core
The Pilates exhalation weaves your ribs together. Meanwhile, your transverse abdominal muscle – the core muscle closest to your ribs – presses against your diaphragm to expel the air.
This action engages the core and deepens the abdominal contraction.
*Werbung da Produkterkennung ohne Sponsoring! Gamaschen von @kraemerpferdesport , schabracke von @hvpolo_official und Stiefel von @pferdesporthaus_loesdau *
Guten Morgen ihr Lieben #instarider 😊
Es ist zwar nicht ganz so kalt wie gestern, aber es reicht schon ^^ ich bin einfach der Sommertyp und freue mich jetzt schon wieder auf den #sonmer 🌸😍
Ich bin soooo #stolz auf meinen #großen 🥰 Er lief gestern einfach toll ! Ihr müsst wissen, das #napoleon die Halle von dem #verein überhaupt nicht mag... wir wissen nicht warum, denn er kannte sie nicht , jedoch hat er mich trotzdem in der Vergangenheit sehr oft böswillig abgeblockt ... dazu kommt, das viele Menschen von da gesagt haben, ich solle mein Pferd verkaufen, er wäre nichts für mich .... Da kam mir die #gelegenheit sehr recht, noch einmal die Halle zu testen 💪 Und siehe da, als ob er sein bestes zeigen wollte, liefen Sachen die seit Wochen nicht klappen und er fühlte sich einfach toll an 😍♥️ Das ist mein #engel wie ich ihn kenne, er kämpft für mich wo es drauf an kommt !
Soll ich nachher mal ein paar Videos einstellen ?
Für mich geht es jetzt zur #arbeit und dann zum stall 😍 die #physio kommt heute für Nappo 👏 mal gucken was es ergibt 🙏
Ich wünsche euch einen schönen Start in die Woche 😘♥️
HOW DO YOU STRAIN YOUR HAMSTRING?
So you just played a pick-up game of frisbee for an hour. You go for that final break away and 💥BAM💥 it feels like you've been hit in the leg with a hammer 🔨.
How does this happen? When you're running at high speeds there's a lot more demand to the muscles of the hip.
The hamstrings run from the back of your pelvis to below your knees. So when your hip is driving your leg forward, the hamstrings act as the breaks to slow down the leg in the last part of 'swing phase'. This breaking action is called 'eccentric contraction' of the muscle.
The most force ⚡️goes through a muscle with this eccentric load. It's why you see these injuries happen on TV 📺 with no contact to an athlete. Examples:
🏃🏼Sprinters at the end of a race
🏀Basketball when changing of direction
⚽️️Soccer players following through on kicks
These injuries are commonly mismanaged and a lot of times rest doesn't help the muscle. .
Tag someone who could use some hamstring info 📝.
ITB SYNDROME by @docjenfit
If you have knee pain, you can stop moving and 🤞🙏 that it goes away. Which your body is great at healing itself, so eventually it will. Or, you can MOVE to ensure that the the knee pain actually stays away 👋
Make sure to tag @docjenfit if you try them out and want MORE!
I'll reiterate, I don't know why YOU have knee lateral knee pain/ITB Syndrome. I'd have to evaluate you, watch your movement, feel the way joints and tissue move, see what's going on in your life, see what your job is, how you workout.... blah blah blah.... BUT! What I can say is most of the time, it's either a feet problem or a hip problem. And the poor knee is just taking the brunt of it. So, let's work both and see how it feels! .
🎥 ARCH LIFTS: try to avoid just scrunching your toes. Think as if you were cupping your hand and pulling the ball of the foot closer to the heel.
🎥 DIAGONAL REACHES: taking it back to some Gary Grey matrix to add movement to stabilize the feet. As you bend and move the feet will pronate and supinate naturally. Feet it. Move it. Love it. Allow the body to explore ranges it typically doesn't train. 🎥 FRONTAL PLANE LUNGES: combining the common & uncommon lunges to open the hips is great. Still focus on more of a hip pattern by initiating the bend at the hips and squeeze through the Glutes. Try to keep the foot forward to stay completely lateral.
🎥 TRANSVERSE PLANE LUNGES: similar to the frontal plane lunges but make sure wherever the foot goes, make sure the knee follows. Try to keep the knee in line with the 2nd toe.
Tag a Friend who suffers from ITBS pain.
Last week we celebrated our wonderful Scarborough receptionist Nicki's Birthday and 1 year workiversary in the only way we know how 🍩 We're certainly lucky to have her positive and kind nature in our clinic!
Meanwhile we have a epic crew prepping for February State Titles. Here is Angus pulling a very smooth 270kg deadlift over the weekend. I am excited for this guy, he has been dealing with some back issues, but has put the work in and is on track for a great future in lifting. Featuring @_roeyy what a training partner 👊🏼 Well done big dog! @angus_robert 🙏🏼🔥
We just returned from an unbelievable weekend with @icephysio learning the most up to date, evidence based, and game changing strategies and research behind low back pain. Eric literally had chills multiple times this weekend when the light bulb when on and @jeffmooredpt
and @alanfredendall were dropping knowledge bombs and pure, authentic passion for this profession that has limitless potential to change peoples lives in a very meaningful way.
Why thats important to you? We're not settling for the current approaches in medicine that are letting people down, sometimes making them worse, and often neglecting what people really need (and what they want). 💥
We're not accepting that MRI report that says your "degenerative" or "bulging" when in reality its normal aging, likely not your true pain generator and ultimately youre going to do awesome with the right stimulus or modification of stimulus.
You dont have to move like youre "weak" or "damaged" or going to "go out" because at the end of the day we know and ultimately really care that you CAN and you WILL at some point be able to have fearless, thoughtless movement.
Also, we are going to make you strong. Because stronger people are harder to kill. Its just the way it is.
Havent been to any other course before where we get to do a group workout and finish the day analyzing the deadlift.
Monday, get ready...you aint seen anything like this yet.
Ready to jump all over this Monday morning.
Up out of my bed, day planned out, meditations done, teeth brushed and smelling sexy.
This morning was a little out the comfort zone.
My bed felt amazing.
But after getting up on my 1st alarm and getting everything sorted, I've given myself the best possible start to a new day and a new week.
Sometimes that's all it takes.
A little effort, a little discipline and a little investment in yourself.
Happy Monday folks!
The greatest ability is availability. So many times we think we need to be perfect or amazing but the reality is that all we really need to be is open and available to those around us and the opportunities that may present themselves.
Oftentimes the best opportunities arrive in our lives when we aren’t looking for them, but rather when we are just open to new things. -
Don’t try to be amazing. Just be available. To the people in your life. To your clients. To your God. They will use you better than you can imagine.
Follow @mitchhauschildt on Facebook, Instagram and Twitter for concepts, ideas and a better understanding of the human machine. Don’t miss out on my weekly blog posts with more in depth information. Link is in bio. #maximummovement
I had the pleasure of helping Nath yesterday in his first sanctioned comp.
This guy is a strong work horse, taking a second deadlift of 292.5kg, then making a 10kg increase to 302.5kg to attempt taking the national masters 1 record.
A massive effort yesterday well done on an epic comp man 🙏🏼👊🏼 @deadlift.dad
Bodywork❗️ ⚠️Liberación PG.
🔺Elevador de la escapula:Son muchos los factores que pueden llevar a puntos gatillo y tensiones en el angular del omóplato.⭕️Leer con la cabeza inclinada hacia delante – mentón hacia pecho.⭕️Mirar constantemente hacia el lado a una pantalla.⭕️Conversar con una persona que está sentada al lado.⭕️Apretar el teléfono entre oreja y hombro.
🔺Trapecio:Todas las actividades que obligan el músculo mantenerse en una posición acortada permanente o que jalan (fuertemente) de manera crónica o aguda, representan desencadenantes posibles.⏫Cargar una mochila o bolsa pesada causa una presión constante en el músculo provocada por los tirantes, lo que significa una irritación mecánica del músculo. Más finos los tirantes y más elevado el peso, más elevado el estrés⏫ 🔺Romboide:Tener muy presente estirar este músculo, ya que es uno de los más afectados en problemas de dorsalgia o dolor de espalda alta❗️ #physiotherapy#masaje#bodywork#terapia#fisioterapia
Does Big Toe Extension Matter⁉️[Big Toe ➡️Big Problems]
Would you ever have thought that something so miniscule as big toe (metatarsophalangeal AKA) MTP mobility could plague your athletic career?
This is an often overlooked impairment and often times leads to compensations including:
Excessive knee flexion (bending), Excessive supination/pronation, Decreased Hip Extension
Here are 2 different exercises to help improve big toe mobility!
Exercise #1 ️⃣
✅Shift your weight from back leg <-> front leg
✅To further the stretch you can lunge lower down
Exercise #2 ️⃣
✅Begin in a quadruped position with your toes tucked under your foot
✅Hinge back onto your legs, the more weight you accept onto you legs the further you will stretch your big toe into extension
You want to make sure you have at minimum 60 degrees of great toe extension❗️
Your body is focused on task completion however this doesn't mean that your body is movement with ideal movement mechanics. Your body is smart and it will take the path of least resistance. To minimize compensations make sure to improve your big toe extension❗️
📝 During gait, as we push off our big toe extends. The extension draws our plantar fascia taut, effectively stabilizing the foot through what’s termed ‘the windlass mechanism.’ The benefits of a stable foot at push off are fairly obvious. Stability at push off gives you a rigid lever in which to generate large amounts of force. If our big toe lacks extension, not only will our foot lack the stability needed at every push off, but something up the chain (i.e. the foot, knee, or hips) will compensate for this lacking flexibility! Your big toe can potentially lead to big problems!
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. #prehab#theprehabguys#TPG#fitness#healthandwellness#exercise#PT#DPT#DPTstudent#physio#physiotherapy#chiro#mobility#athlete#workout#recovery#rehab
The dead hang is a simple, yet super effective exercise that can provide your upper extremity with a multitude of physical benefits 💪🏽
➡️ 1st swipe: me demonstrating the dead hang
➡️ 2nd swipe: the benefits of regularly performing the dead hang
Technique-wise, there's not much to it - just grab onto a high enough bar that allows your body hang, relax your shoulders, maintain a strong hand grip on the bar, and just hang out for a bit ✊🏽
🔻Increased grip strength
🔻Increased rotator cuff strength
🔻Increased shoulder flexibility
🔻Increase in necessary strength to perform overhead bar skills/movements
🔻Spinal traction and decompression
From a functional standpoint, the most important benefit would be the gains in grip strength 👊🏽
The research tells us that hand grip strength is highly predictive of functional limitations and disability in old age 👴🏽👵🏽
With that said, it's clearly important to make those grip strength gains!
Try incorporating dead hangs at the beginning of your workouts! Slowly build up your tolerance to the point where you can hang for 1-2 minutes straight, so that you can reap the benefits of this crazy simple and effective exercise ☝🏽
🔹Rantanen et al. (1999) Midlife Hand Grip Strength as a Predictor of Old Age Disability
Anthony Pinto Da Costa, SPT 👨🏽💻
The Canadian Physio Student 🇨🇦
🏋️♀️Shoulder Pain with Overhead Press: PART 2🏋️♂️
Last post we talked rotator cuff muscle weakness causing pain when pressing overhead. This post looks at the SCAPULA aka the SHOULDER BLADE and how lack of movement of this bone can also cause pain with overhead press.
When you press overhead, your shoulder blade should move with your arm in the upward direction. The medial border of the scapula, when at rest, is relatively vertical to the ground; but as you press your arms overhead, it should start to angle upward (see pictures 2 and 3). At the top of the movement it should be at about 60 degrees. Watch Lauren complete the shoulder press and see the shoulder blade change positions.
If the shoulder blade doesn’t move it can cause a pinch 😫 in the shoulder joint.
The LOWER TRAP muscle is one that helps to rotate the shoulder blade so that you don’t get that pinching at the top of your motion👍. There is research* showing that activation of the Lower Trap muscle improves space in shoulder joint ➡️ which will lead to less pinching and can be an effective mechanism for decreasing your pain. So here is one of our favorite exercises to target the lower trap muscle.
Start on your hands and knees with a @theraband under the opposite knee of the shoulder you are working. Your arm is extended and rotate your thumb up toward the sky. Lift in a diagonal direction. You should feel this in your back, on the inside of your shoulder blade. 🔑: You should not feel most of this in your neck or top of your shoulder. If you do, lower the resistance of the band OR you may need a different exercise. 💥Bonus: even without shoulder pain, add this to your routine to improve shoulder blade strength and support for your shoulder.💥
This is just one of many exercises to target the lower trap, so to get the most accurate assessment of shoulder pain and the most effective exercises for you, it is always best to go see a Doctor of Physical Therapy👩⚕️!
🤓 *Bdaiwi et al. Acromiohumeral Distance During Neuromuscular Electrical Stimulation of the Lower Trapezius and Serratus Anterior Muscles in Healthy Participants. J Athl Train. 2015; 50(7):713-718.
This was my favourite of Chriso’s lifts from yesterday. In April he injured his hamstring before states so didn’t compete. Yesterday he got a 10kg comp squat PB, I know how hard he has worked, well done man you deserve this 🙏🏼 He finished on a 685kg total, made up of: 275kg squat, 160kg bench, 250kg deadlift.
Well done buddy, great all round day of lifting 👊🏼
My 4 week inpatient, acute care rotation is a wrap and it did not play out AT ALL like I expected. I know it’s a cliche and I don’t expect anyone to take my word for it because I sure as hell didn’t listen to our professors when they said it...but my takeaway from this clinical was that it really is true that you should always keep an open mind for every clinical setting you find yourself in and you never know when a clinical experience may change your mind completely on a setting. ———————————————————————
I went in to this clinical thinking nothing that could happen would shift my focus away from outpatient ortho and that I was just going to have to “suffer” through 4 weeks of inpatient. But, I really enjoyed the experience. I liked the challenge of treating more medically complex patient populations. I liked getting to interact with the patients. I liked the schedule we had. I liked how our days were structured. In my experience, the patient interactions were very rewarding. A lot of patients were truly grateful for the care we were providing. And you can see a lot of change in patients very quickly. From one day to the next a patient’s entire presentation can change and you get to see the beginning stages of a person’s path towards regaining independence. ———————————————————————
I’m not saying I will definitely now choose an inpatient job as the first job of my career. But, I do have a vision in my mind for what I want out of my career and I can now see where an inpatient job might fit in to the first few years of that process. And that’s because of some of the unique benefits I think the inpatient setting offers. ———————————————————————-
So that’s my experience. Take it for what it’s worth. Tomorrow starts a new clinical experience to chronicle. back to outpatient for the next 8 weeks...
💥Conservative treatment of a rock climber with a SLAP lesion: a case report
💥Case study published in 2015
💥A 26 year-old recreational rock climber developed a dull pain in the right shoulder during a bouldering session (difficulty V2–V3)
💥The patient reported that he felt a popping sensation when he tried to reach a distant socket with his shoulder abducted 90° and in extreme external rotation (ABER position)
💥The patient initially sought chiropractic care which consisted of treatment for a rotator cuff injury
💥Since his condition did not improve, the patient then consulted an orthopaedic surgeon and received an MRA which revealed an isolated posterosuperior glenoid labral tear
💥The patient decided to try another chiropractor because the pain was still intense (5/10) during exercise
💥During this clinical examination all the orthopedic tests of the shoulder were inconclusive and the ranges of motion (active, passive and resisted) were normal
💥Trigger point pains were identified in the following muscles: supraspinatus, subscapularis, infraspinatus, teres minor, biceps (long head), rhomboids and serratus anterior
💥In addition, postural analysis showed a slight winging of the right scapula.
💥Conservative care consisted of soft tissue mobilization of muscles, tendons, ligaments and joint capsule using Active Release Techniques® and Graston Technique®
💥Strengthening exercises of the external shoulder rotator (with an elastic band) and the serratus anterior (scapular “push-up”) were also prescribed
💥After four treatments, the patient was pain free and he gradually returned to his sport, performing today at a more advanced level than before (bouldering V4–V5)
💥This case report demonstrates that it is difficult to diagnose SLAP lesions
💥Manual therapies seemed to play an important role in the treatment of this patient
💥Future research should identify effective modalities of conservative care
If you get PAIN with pressing 🏋🏼♂️ or overhead activities 🏊🏼♀️🏄🏼♂️ , you NEED to watch this video!! That ‘pinching’ you are feeling may be due to weakness in the serratus anterior muscle. This muscle plays a very important role in the shoulder.
The serratus anterior muscle attaches to the underside of the shoulder blades and inserts into the ribs, it’s primary function is to help hold the should blade flush against the rib cage and assist in shoulder to overhead movements 🙋🏼♂️ If this muscle isn’t firing, your risk of impingement problems in the shoulder skyrockets 🚀🚀
In this exercise you need a band. To perform this exercise you need to;
1️⃣ENGAGE your core and focus on subtly pulling the shoulder blades down ⬇️ and back ➡️⬅️
2️⃣ Hold the band out in front of you with both hands🙌🏻
3️⃣ SLOWLY pull one band towards your body (like a row) and the other outstretched slowly away from your body.
4️⃣ DO NOT ROTATE YOUR TORSO! You want the shoulder blades to protract in order to push the arm out further in front of you
Ensure that your feel it down under the bottom of the arm pit on the outstretched arm and your shoulder blades aren’t elevating over the top of your rib cage. ALWAYS consult a physio before trying out a new exercise to see if it is right for you. If you are not sure whether this exercise is indicated for your particular issue, click the link in my bio 👆🏻👆🏻#physiotherapy#physio#physicaltherapy#fisioterapia#massage#yoga#pilates#goldcoast#health#fitness#injuryprevention#rehabilitation#gym#mobility#alliedhealth#robina#robinaphysio#robinatowncentre#shoulder#shoulderpain#emfphysio#movingwithease @emfitnesscentres @emfpc
Foot pain is very common!
About 75% of people have foot pain at some time in their lives.
Most foot pain is caused by shoes that do not fit properly or that force the feet into unnatural shapes (such as pointed-toe, high-heeled shoes). 🤦🏻♀️🙈 The foot is a complex structure of 26 bones and 33 joints, layered with an intertwining web of more than 120 muscles, ligaments, & nerves.
This lady has made some serious progress over the past 6 months.
My favourite lift of the day was her final deadlift - locking out 132.5kg like butter. She has worked really hard for this lift, physically and mentally.
Well done on a great day 👊🏼💥 @vashtikins
Carly has a lifetime goal of benching 80kg, on Saturday at comp she put a clean 90kg bench.
She finished on a 145kg squat, 90kg bench, 155kg deadlift.
Well done, cannot wait to see you compete in Feb 🙏🏼 #strengthtribe @carly_mcevoy 📷 @jeff_by_jeff
🙉🙈🙊FELIZ VIERNES//HAPPY FRIDA✌🏿️🌍When i was+young.. Another day😂😂👏🏻cuando era más joven, el otro día..😂😂👏🏻y hacia el tonto..Care&values your body//VALORA TU CUERPO! Nadie sabe lo que tiene hasta que lo pierde👯👯 9.X.15