🎯Banded pull apart
#chiropractic#bjj#crossfit#prehab#rehab#fitness#Repost @docmatt_trim with @get_repost
The demands of today's desk driven world are a huge cause for the typical rounded shoulders and forward head posture we so commonly see. ----------------------------------------------Throwing in some banded pull aparts throughout the day or during training is one effective way to help combat this. ------------------------------------------------Stand up straight and brace your core creating full body tension. Raise your arms directly out in front of you so the band is at the level of the sternum. ------------------------------------------------Initiate the movement by driving your hands apart against the resistance of the band. Allow your shoulder blades to glide together as you pull the band apart and glide apart as you return to the starting position. ------------------------------------------------Keep the motion smooth and slow throughout, and don't try to force your hands behind you at the end range.
Another week, another set of progressive exercises for my ACL Rehab and Conditioning.
More multi change of direction work, short speed exercise and some continuation of plyometrics drills
@underarmour @underarmouruk @2xueurope @inov8training @coreworxgym @acl_recovery_club
#Repost @couleehealth with @get_repost
Begin with breath. #couleehealth#chiropractic#breath#functionalmovement#Repost @enlightened_savage_101 with @get_repost ・・・
Breathe Correctly to Thrive.
Optimal Sports Performance
Pain Free Movement
Increased Strength & Mobility
You can achieve all of the above but check yourself before you wreck yourself.
If your breathing pattern is the top 2 ....... Good news the first step to your physical improvement is as simple as retraining ideal breathing patterns.
Proper breathing precedes proper core activation and proper core activation precedes ideal movement.
So, if you aren't fully activating proper breathing, you are compensating all movement to some degree.
Do you want to:
💥Get rid of back pain?
💥Rehab a "bad" shoulder, knee, hip, ankle or elbow?
💥Improve your vertical?
💥Achieve a new squat or deadlift PR?
💥Improve athletic performance?
Well, the first step to any of these is correct breathing.
Let me know if you want some videos on how to start retraining your breathing pattern.
Also, if you have worked with me or anyone else on this and want to share your experience, please comment below!!! Have a transformative day!
🔆Immediate Cause of MCL Injury🔆
🔹The MCL (medial collateral ligament) stabilizes your knee whenever it goes inwards (“valgus”) or rotates inwards (“interior rotation”). The ligament stretches & tightens, like a rubber band, during those movements.
🔶However, if the force of the movement is too great and the knee joint moves outside it’s normal range of motion, then the ligament will over-stretch and fibers will tear. That most commonly happens when:
1️⃣Something (like another players leg) hits the outside of the knee and drives it inwards. A contact injury.
2️⃣The knee internally rotates and adducts during movement (like cutting) to a “point of no return” and it buckles. A non-contact injury, this usually also involves the ACL and the meniscus.
🔶In either case, there are multiple ways to help prevent or reduce the severity of the injury. That’s for next time!
For detailed convos, set-up a free consult or injury screen at: www.3cbperformance.com/conquer-your-life
Feel free to leave any comments or questions below, tag, or share. If you appreciate the content - follow us here, on Youtube, and FB.
If you want a detailed sports injury resource, check out: www.theinjuryinsight.com
-3CB out 🎤 ⬇️
*disclaimer: this is not medical advice nor should it be taken as such. If you’re suffering from pain or injury, find a qualified provider.
The best benefit of working @trainboston sports center physical therapy is I am surrounded by super smart people who have taught me how to take better care of myself and my clients. Without getting too into the specifics of these exercises, this is what I do before my lower body training sessions to realign my hips and activate specific muscles that control pelvis and thorax posture. It’s a game changer if you have “tight” hips or pain/discomfort with compound leg exercises. Happy hips = a happy lower back. Feel free to reach out if you need help with your comeback. The first exercise is targeting my medial hamstrings on my left leg in combo with left ab wall, left IC adductor, and ant. Glute med. Second move is targeting left IR of the IC Adductor and right glute max. Third targets the ant. Glute Med in IR. Things I don’t want to feel: lateral quad, TFL, right ab wall. Oh yeah and remember to breath.
I thought about using this image as an example of wildlife trafficking, but it isn't really, except in a very roundabout way. .
This is Aida, a "little-old-lady" baboon who lives at @lilongwewildlife sanctuary. Recently she underwent a health exam and here she is recovering from her anesthesia. We often place wild animals in "recovery boxes" (ie) kennels or small enclosures for waking up from anesthesia. This prevents them from hurting themselves as they regain their reflexes. The dramatic lighting here is from a heat lamp. Older animals often are more susceptible to hypothermia during anesthesia, and recovery can be smoother with a provided heat source.
What do you think about misrepresenting images in order to tell a story? What if I made this photo about poaching for the pet trade? Would that be ok, or too tricksy? .
#wildlife#wildlifevet#vetmed#veterinarian#onehealth#monkey#baboon#medicine#rescue#rehab#animalwelfare#africanphotography @african_photo_review #portrait#scicomm#animallovers#vetschool#malawi
Tess has been doing Super with her rehab!!!! Been taking it really slow to make sure she is 100% before we do any other step... lots of walking and up to a few minutes of trot!! Hopefully if the weather gets better we can go for a hack on the roads this weekend to start getting some more conditioning up and down hills again, but all good news for this update!! Also we increased her pasture space which she is definitely loving!! #tesscomesback#ottbsdoitbetter#rehab
If your feet turn out at the bottom when you squat, it is most likely for 2 reasons. One, you have poor hip internal rotation, and two, you have poor ankle mobility. Working on these 2 movement patterns will allow you to squat deep without your feet spiraling out, which reduces pressure on your low back.
Clip 1: Banded hip mobilization
- Place band around sturdy object
- Wrap band around leg and raise it high in the inner thigh
- Crawl forward to engage the band, keeping hips near 90
- Rock back and forth (may hear a pop, that is your femur falling into place in the hip, and totally normal)
- 1-2 mins each side
* VERY USEFUL IF YOU FEEL TIGHTNESS OR A PINCH IN THE FRONT OF YOUR HIP WHEN YOU SQUAT
Clip 2: Banded internal, external rotation
- Remain in same position as clip 1
- Rotate the hip in and out, without excess rocking
- 15 to 20 times each side
Clip 3: Internal rotation stretch
- Lie down, knees up
- Spread one leg out wide
- Drop that knee in, while keeping the other leg steady
Repeat 15 to 20 times each side
Clip 4: Adductor rollout
- Lie on stomach, with foam roller under one leg
- Roll slowly, and pause for 10 seconds for spots that are especially tight
Clip 5: Banded, weighted KB calf stretch
- Elevate foot slightly
- Place band around top of foot (below shin)
- Place KB on top of the bent knee, and lean forward, KEEPING THE HEEL DOWN!
- 1-2 minutes each side
Clip 6: KB calf roll
- Place one leg on KB handle-
- Find especially tight spots, lift up, and flick/rotate the foot
- 10 seconds per spot
IF YOU HAVE ANY MORE MOBILITY QUESTIONS, JUST ASK! #fitness#strength#rehab#healthy#mobility#squats#exercise#progress
Photo 1: Laurent Koscielny in training August of 2016. It appears (speculating) he is holding his Achilles tendon (left). Was this an early warning sign to his impending serious injury? Continue & swipe <--> for answer.
\\photo by Stuart MacFarlane// Photo 2: Koscielny down, grasping his right calf (and bearing the expression of obvious pain) immediately after experiencing an Achilles tendon rupture during 2018 UEFA Europa League semi-final game of Arsenal vs Atletico Madrid. He has undergone surgery & is not expected to return anytime before end of December 2018. Could this injury have been prevented?
Photo 3: The point of this post? --> Koscielny was absolutely experiencing some warning signs/symptoms of calf pain in the months to years leading up to this massive Achilles injury. --> YES, the 1st picture shows him holding his LEFT calf, while his Achilles tear was on the RIGHT. However, Achilles tendonitis very often can be present bilaterally on both legs, as it is commonly the result of poor running (or foot/ankle) mechanics. It wouldn't be a surprise if he was experiencing pain in both Achilles.
--> CHRONIC tendonitis can lead to degenerative changes of the tendon, making the tendon very susceptible to failure (rupture/tear). The most common sign of tendonitis is PAIN with and following physical activity (*see picture 1*). Perhaps he was already tending to this progressive injury, and perhaps it was not enough. Maybe he was just blowing it off as a nuisance and 'playing through it'. Who knows! *** Depending on the location of the tendonitis, treatment/prevention is variable. So, it's important to recognize the pains & not simply blow them off, and see a physician & physical therapist to address the problem BEFORE it turns into an even bigger problem. *** #fcphysio#football#soccer#fc#rehab#prehab#perform#sport#sports#athlete#performance#physicaltherapy#training#sportsmedicine#health#injuryprevention#fitness#staystrong#stayhealthy#achilles#pain#injury#tendonitis
🐴🐄🐶 A very busy day today treating many species including a Yorkshire Terrier, a cow, two Great Danes and a horse! All with a variety of issues! 🐶🐄🐴 If you would like info on how I can help with your animal, please do get in touch!
PATIENT PERKS: We realize recovering from an injury is more than a physical battle. Which is why we have collaborated with MWW’s Injury Recovery Coach, Nick Krauss, for a special consultation for all active Excel Physical Therapy patients.
Nick Krauss is a Board-Certified Neurofeedback practitioner, Brain Health Coach, and Level 3 Guided Imagery Guide who teaches injury recovery as a SKILL.
Injury Recovery Coaching is a revolutionary inside-out approach, to supplement physical therapy and put each patient back on-top of their sport quicker; without self-doubt or distraction. #youarewhatyougiveattentionto
🌟 Help wanted!! 🌟
One of our lead runners and biomechanics expert: @forsythmiss is conducting some work for stability rehabilitation. Volunteers are needed with prior injury history, local to the ankle.
PM for more details ✅
Regrann from @optimize.physiotherapy - The breathing series part 6: programming your breath to control your state (and decrease anxiety)
🎈 As mentioned before, there are 2 branches to the Autonomic nervous system...sympathetic (fight or flight) and parasympathetic (rest and relax)
🎈 So many people are overstressed, busy, anxious, tense, and in a sympathetic state WAY more than they should. This leads to cortisol release, muscle tension, high blood pressure, increased heart rate etc.
🎈 You can control the state you are in by learning to breathe. To get out of a sympathetic state, do the following:
🗝Focus in on your breath
🗝Use the diaphragmatic breathing technique to draw air deep into the stomach, low back, and pelvic floor
🗝slow your breathing down. Time your breaths, try doing 5 seconds in, hold, 5 seconds out
🗝 Repeat this for even a minute, each time trying to improve the quality and depth of your breath. You will shift your nervous system over to ththe parasympathetic state via the phrenic nerve
🎈 This will literally slow your heart rate down, decrease your blood pressure, allow you to relax, and allow you to refocus. It will also bring you back to the PRESENT, which we often drift away from when anxious all the time
🎈 You can also use your breathing to tamp up when needed (although most people don't have trouble with this) using a Wim Hof approach
🎈 Use breathing to control your state, and don't let yourself be in fight or flight all the time!
#health#breathe#breathing#bemorehuman#anxiety#stress#breath#healthymind#healthybody#fitness#relax#bloodpressure#calm#calmdown#irwanlibrata#physiotherapy#rehab#feelbetter - #regrann