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#101FallPhysioTips

34. Think of the knee as a joint of consequence.

It's easy to see a sore knee as a knee issue, but in reality most knee complaints are the consequence of dysfunction above or below the joint. Stiff ankles, tight/weak hips and poor back function force the knee to function beyond it's intended means. So take a step back and look for the bigger picture at play!

#peninsulaphysio #soreknee #kneepain #health #wellness #fitness #exercise #gym #kneeoa #arthritis #badknees #stiffankles #stiffback #crossfit #training #injury #stiffback #sport #basketball #instafit #running #yoga #AFL #triathlon #cycling #tennis #baseball #golf
#101FallPhysioTips  34. Think of the knee as a joint of consequence. It's easy to see a sore knee as a knee issue, but in reality most knee complaints are the consequence of dysfunction above or below the joint. Stiff ankles, tight/weak hips and poor back function force the knee to function beyond it's intended means. So take a step back and look for the bigger picture at play! #peninsulaphysio  #soreknee  #kneepain  #health  #wellness  #fitness  #exercise  #gym  #kneeoa  #arthritis  #badknees  #stiffankles  #stiffback  #crossfit  #training  #injury  #stiffback  #sport  #basketball  #instafit  #running  #yoga  #AFL  #triathlon  #cycling  #tennis  #baseball  #golf 
Not many people know that my backache had affected my left leg. Besides numbness, I could only feel 50% of my leg's power, not to mention that I was unable to lift up my leg and the pain on my lower back. 
Did that scared me? In fact, I am still scared. I'm afraid of losing the ability to dance, to run, to jump, to the uncertainty and discomfort in life, in the next God-know-how-many years. Not to mention the spine surgery that I might need to go through. What if things go wrong?

Luckily, after weeks of worry, rest, medication and homey physiotherapy, the discomfort has reduced. I can slowly lift up my big fat leg, and press it firmly straight on the ground.

Sometimes you just got to be aware of your own body, know your limit, enjoy the pain and keep breathing. Don't stop the communication. It will go away.

Let's see if things get better after a few weeks.
Not many people know that my backache had affected my left leg. Besides numbness, I could only feel 50% of my leg's power, not to mention that I was unable to lift up my leg and the pain on my lower back. Did that scared me? In fact, I am still scared. I'm afraid of losing the ability to dance, to run, to jump, to the uncertainty and discomfort in life, in the next God-know-how-many years. Not to mention the spine surgery that I might need to go through. What if things go wrong? Luckily, after weeks of worry, rest, medication and homey physiotherapy, the discomfort has reduced. I can slowly lift up my big fat leg, and press it firmly straight on the ground. Sometimes you just got to be aware of your own body, know your limit, enjoy the pain and keep breathing. Don't stop the communication. It will go away. Let's see if things get better after a few weeks.
Sensação de rigidez lombar? Veja o que esse artigo tem a dizer.... para assistir esse vídeo na íntegra acesse no face Fascial pilates Brasil.👉dados do artigo: Feeling stiffness in the back: a protective perceptual inference in chronic back pain. Tasha R. Stanton, G. Moseley, Arnold Wong, Gregory Kawchuck; jul2017#stiffback#dorlombar#fisioterapia#movementculture #fascialfitness #fascia#fascialpilates#fascial #contrology#universidadedafascia #pilates#yoga#soundscure#franklinmethod#trainyourmind#interoception#medite#massagemterapeutica#myofascialrelease
Sensação de rigidez lombar? Veja o que esse artigo tem a dizer.... para assistir esse vídeo na íntegra acesse no face Fascial pilates Brasil.👉dados do artigo: Feeling stiffness in the back: a protective perceptual inference in chronic back pain. Tasha R. Stanton, G. Moseley, Arnold Wong, Gregory Kawchuck; jul2017#stiffback #dorlombar #fisioterapia #movementculture  #fascialfitness  #fascia #fascialpilates #fascial  #contrology #universidadedafascia  #pilates #yoga #soundscure #franklinmethod #trainyourmind #interoception #medite #massagemterapeutica #myofascialrelease 
Re built this pillar this morning. Not sure how I’m going to put the cap on yet!! 🀷‍♂👷‍♂💪 #pillar #regencybuilding #cheltenham #stiffback #builder #gloucestershire
#ストレッチポヌル をいただきたした 
お友達がお誕生日プレれントにず莈っおくれたした🎀 
先代のポヌルはにゃんずの攻撃によりボロボロになっお捚おおしたったので、めっちゃ嬉しい❀🎁 ・ ・ ・ 
#선묌 #선묌슀타귞랚 #요가 #욎동Ʞ구 #슀튞레칭 #걎강Ʞ구 #얎깚결늌 #stretch #yoga #stretchpole #stiffneck #stiffback #Neckpain #Backpain #cervicalgia #stretching #stretchingcushionPro #집슀타귞랚 #LINDSPORTS #ストレッチ #肩甲骚はがし #肩甲骚剥がし #ペガ #생음선묌
#ストレッチポヌル  をいただきたした お友達がお誕生日プレれントにず莈っおくれたした🎀 先代のポヌルはにゃんずの攻撃によりボロボロになっお捚おおしたったので、めっちゃ嬉しい❀🎁 ・ ・ ・ #선묌  #선묌슀타귞랚  #요가  #욎동Ʞ구  #슀튞레칭  #걎강Ʞ구  #얎깚결늌  #stretch  #yoga  #stretchpole  #stiffneck  #stiffback  #Neckpain  #Backpain  #cervicalgia  #stretching  #stretchingcushionPro  #집슀타귞랚  #LINDSPORTS  #ストレッチ  #肩甲骚はがし  #肩甲骚剥がし  #ペガ  #생음선묌 
#101FallPhysioTips

33. Prioritise NASAL breathing over MOUTH breathing whenever possible.

In today's stress-filled, sedentary modern world we're inclined to mouth breath far too much. We should naturally nasally breathe. This sounds obvious but the mouth is a part of the digestive system, whereas the nose is part of the respiratory system. Take a moment to get a sense of how you breath at any point throughout the day - if your mouth is leading the charge, stop and try nasal breathing instead. It might just help your nervous relax and your body down-regulate overall.

#peninsulaphysio #nasalbreathing #deepbreathing #health #wellness #fitness #exercise #gym #relaxation #stress #destress #respiration #nosebreathing #crossfit #training #injury #stiffback #sport #basketball #instafit #running #yoga #AFL #triathlon #cycling #tennis #baseball #golf
#101FallPhysioTips  33. Prioritise NASAL breathing over MOUTH breathing whenever possible. In today's stress-filled, sedentary modern world we're inclined to mouth breath far too much. We should naturally nasally breathe. This sounds obvious but the mouth is a part of the digestive system, whereas the nose is part of the respiratory system. Take a moment to get a sense of how you breath at any point throughout the day - if your mouth is leading the charge, stop and try nasal breathing instead. It might just help your nervous relax and your body down-regulate overall. #peninsulaphysio  #nasalbreathing  #deepbreathing  #health  #wellness  #fitness  #exercise  #gym  #relaxation  #stress  #destress  #respiration  #nosebreathing  #crossfit  #training  #injury  #stiffback  #sport  #basketball  #instafit  #running  #yoga  #AFL  #triathlon  #cycling  #tennis  #baseball  #golf 
Spine Mobility 🔧
#repost #throwbackthursday
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Here are some spine mobility movements that will help open up your stiff back.
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👉Start applying in your warm up (Mobilise Phase)
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🀜 Cat and Camel
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🀜 Thoracic Rotation
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🀜 Lion's pose
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🔖Tag your friend with tight back 🔖
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Hope you found these helpful! Double tap if you did! ❀
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Until next time, Peace ✌
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#luqmanstherapy #prehab121
Spine Mobility 🔧 #repost  #throwbackthursday  - Here are some spine mobility movements that will help open up your stiff back. - 👉Start applying in your warm up (Mobilise Phase) - 🀜 Cat and Camel - 🀜 Thoracic Rotation - 🀜 Lion's pose - 🔖Tag your friend with tight back 🔖 - Hope you found these helpful! Double tap if you did! ❀ . Until next time, Peace ✌ . #luqmanstherapy Â #prehab121 
#101FallPhysioTips

32. Chest muscle tightness is generally a consequence of UPPER BACK stiffness.

Instead of just trying to stretch those pecs, take a lacrosse ball to the joints of your Thoracic spine and rib joints. Chest muscles attach to the front of our ribcage and tighten when the tissues at the back become overloaded by prolonged poor postures, positions and shapes. Sort these out first and those pecs will run out of reasons to be tight!

#peninsulaphysio #tightchest #pecstretch #health #wellness #fitness #exercise #gym #tightpecs #cheststretch #upperbackstiffness #posture #slouching #crossfit #training #injury #stiffback #sport #basketball #instafit #running #yoga #AFL #triathlon #cycling #tennis #baseball #golf
#101FallPhysioTips  32. Chest muscle tightness is generally a consequence of UPPER BACK stiffness. Instead of just trying to stretch those pecs, take a lacrosse ball to the joints of your Thoracic spine and rib joints. Chest muscles attach to the front of our ribcage and tighten when the tissues at the back become overloaded by prolonged poor postures, positions and shapes. Sort these out first and those pecs will run out of reasons to be tight! #peninsulaphysio  #tightchest  #pecstretch  #health  #wellness  #fitness  #exercise  #gym  #tightpecs  #cheststretch  #upperbackstiffness  #posture  #slouching  #crossfit  #training  #injury  #stiffback  #sport  #basketball  #instafit  #running  #yoga  #AFL  #triathlon  #cycling  #tennis  #baseball  #golf 
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🆘 BACK CARE AWARENESS WEEK! .
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❓I've been getting a few messages regarding neck pain and upper back pain
. ➕ Tag someone who needs this ⬆ @
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❎The majority of us sit at desks 7-8hrs a day with limited breaks and only use a small percentage of the joints in your thoracic spine for movement which means mobility is not evenly distributed in our spine as a result of our lifestyle & we tend to over use certain joints which can become irritated and cause pain.
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✔These simple specific exercises help include all motion the thoracic spine (mid-back) is capable of: 
1) Flexion, side-bending & rotation: Keep shoulders rounded and target all joints ❗
2) Include extension .
✔Good quality mobility in the thoracic spine reduces tension and stress in the neck therefore ⬇ Neck pain & ⬇ pressure in Lumbar spine
. 🆘 BACK CARE AWARENESS WEEK! . . ❓I've been getting a few messages regarding neck pain and upper back pain . ➕ Tag someone who needs this ⬆ @ . ❎The majority of us sit at desks 7-8hrs a day with limited breaks and only use a small percentage of the joints in your thoracic spine for movement which means mobility is not evenly distributed in our spine as a result of our lifestyle & we tend to over use certain joints which can become irritated and cause pain. . ✔These simple specific exercises help include all motion the thoracic spine (mid-back) is capable of: 1) Flexion, side-bending & rotation: Keep shoulders rounded and target all joints ❗ 2) Include extension . ✔Good quality mobility in the thoracic spine reduces tension and stress in the neck therefore ⬇ Neck pain & ⬇ pressure in Lumbar spine
𝘿𝙀 𝙮𝙀𝙪 𝙝𝙖𝙫𝙚 𝙚𝙩𝙞𝙛𝙛 𝙝𝙞𝙥𝙚? -
✔Stiff hips are not only annoying, they increase pain in other areas of your body, especially in the shoulder/neck areas. -
✔Poopy shoulders lead to upper back stiffness and increased slouching.
✔Increased slouching leads to poor breathing. Did you know you breathe approximately 22 thousand times a day? -
✔Poor breathing leads to stress. -
✔Stress is the 6th leading cause of death. -
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Death.
Death? 
Death. 😳
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Tag someone who could benefit from this🙌🏜 ——————Standing Hip Hurdles————
1⃣ Stand up and lengthen up super tall. 
2⃣ Grab a chair, desk or small child’s head. Whatever works for you. 
3⃣ Lift one knee as close to your chest as high possible. Stay tall. 
4⃣ Bring that knee all the way to the side of your body without dipping the height of your leg. 
5⃣ Then rotate your knee down and face it towards the wall in front of you while aiming the bottom of your foot to the wall behind you. This is called Internal Rotation of the leg.
6⃣ Keep bringing the leg around and keep your pelvis as still as possible. This part is *very* challenging. 
7⃣ Scrape the knees together and then reverse it. ▶ 3X each leg, each direction. ➡ Try not to let your upper body fall while you lift your leg. Don’t worry about how high. Worry about if you can maintain a long spine while doing this. ↪ Try this today right before your first potty break at work 🚜 , right before lunch 🥗 , and 5 minutes before you have to leave work🕖. -
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#frc #hipcars #controlyourself #controlledarticularrotations #hiphurdles #stiffback #lowbackpain #slouching #posture #poorposture #badposture #poorbreathing #badbreathing #lungs #ribcage #thoracicspine #deathofthedesk #officechair #officelife #feelgood
𝘿𝙀 𝙮𝙀𝙪 𝙝𝙖𝙫𝙚 𝙚𝙩𝙞𝙛𝙛 𝙝𝙞𝙥𝙚? - ✔Stiff hips are not only annoying, they increase pain in other areas of your body, especially in the shoulder/neck areas. - ✔Poopy shoulders lead to upper back stiffness and increased slouching. ✔Increased slouching leads to poor breathing. Did you know you breathe approximately 22 thousand times a day? - ✔Poor breathing leads to stress. - ✔Stress is the 6th leading cause of death. - —— Death. Death? Death. 😳 —— Tag someone who could benefit from this🙌🏜 ——————Standing Hip Hurdles———— 1⃣ Stand up and lengthen up super tall. 2⃣ Grab a chair, desk or small child’s head. Whatever works for you. 3⃣ Lift one knee as close to your chest as high possible. Stay tall. 4⃣ Bring that knee all the way to the side of your body without dipping the height of your leg. 5⃣ Then rotate your knee down and face it towards the wall in front of you while aiming the bottom of your foot to the wall behind you. This is called Internal Rotation of the leg. 6⃣ Keep bringing the leg around and keep your pelvis as still as possible. This part is *very* challenging. 7⃣ Scrape the knees together and then reverse it. ▶ 3X each leg, each direction. ➡ Try not to let your upper body fall while you lift your leg. Don’t worry about how high. Worry about if you can maintain a long spine while doing this. ↪ Try this today right before your first potty break at work 🚜 , right before lunch 🥗 , and 5 minutes before you have to leave work🕖. - - - - - #frc  #hipcars  #controlyourself  #controlledarticularrotations  #hiphurdles  #stiffback  #lowbackpain  #slouching  #posture  #poorposture  #badposture  #poorbreathing  #badbreathing  #lungs  #ribcage  #thoracicspine  #deathofthedesk  #officechair  #officelife  #feelgood 
Spondylolisthesis is a problem that affects the lower part of the backbone. Major symptoms are persistent lower back pain; stiffness in your back and legs; lower back tenderness; thigh pain; tight hamstring and buttock muscles. It could also be a heredity problem. Playing sports, especially gymnastics, football and weightlifting, may also cause stress on your lower back. 
In most of the cases, initial treatment is nonsurgical in nature. It may include proper rest. NSAIDs are prescribed to reduce swelling and relieve back pain. Guided by an expert physiotherapist, exercises may improve the flexibility, stretch tight hamstring muscles and strengthen muscles in the back. Visit us for more details and thorough check-up of your problem. 
#arthritis #physiotherapy #physiotherapist #spondylolisthesis #spondylolysis #painrelief #healing #backpain #stiffback #lowerback #thighpain #sports #gymnastics #football #weightlifting #nsaid #medication #treatment #physicalpain #exercise #physicaltherapy #lifecare #lucknow
Spondylolisthesis is a problem that affects the lower part of the backbone. Major symptoms are persistent lower back pain; stiffness in your back and legs; lower back tenderness; thigh pain; tight hamstring and buttock muscles. It could also be a heredity problem. Playing sports, especially gymnastics, football and weightlifting, may also cause stress on your lower back. In most of the cases, initial treatment is nonsurgical in nature. It may include proper rest. NSAIDs are prescribed to reduce swelling and relieve back pain. Guided by an expert physiotherapist, exercises may improve the flexibility, stretch tight hamstring muscles and strengthen muscles in the back. Visit us for more details and thorough check-up of your problem. #arthritis  #physiotherapy  #physiotherapist  #spondylolisthesis  #spondylolysis  #painrelief  #healing  #backpain  #stiffback  #lowerback  #thighpain  #sports  #gymnastics  #football  #weightlifting  #nsaid  #medication  #treatment  #physicalpain  #exercise  #physicaltherapy  #lifecare  #lucknow 
Our sports massage therapists have helped keep the lovely people of London mobile, pain free and active for more than 16 years! 🙌🏌
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Using soothing deep tissue and effective mobilisation techniques, our expert therapists help golfers to 🏌🏌‍♂ , runners to 🏃🏌‍♀ or yogis to 🧘🏌‍♂! .
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Don’t let pain and stiffness stop you from moving and exercising the way you want! .
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We have appointments throughout the week, evenings and weekend- check our bio for more info and to book a sports massage treatment. .
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#sportsmassage #sportsinjury #stiffback #backpain #neckpain #soremuscles #deeptissuemassage #belsizepark #nw3 #sportsmedicine #osteopathyworks #belsizevillage #saturday #saturdayvibes #saturdayworkout #keeponmoving #massagetherapy
Our sports massage therapists have helped keep the lovely people of London mobile, pain free and active for more than 16 years! 🙌🏌 . . Using soothing deep tissue and effective mobilisation techniques, our expert therapists help golfers to 🏌🏌‍♂ , runners to 🏃🏌‍♀ or yogis to 🧘🏌‍♂! . . Don’t let pain and stiffness stop you from moving and exercising the way you want! . . We have appointments throughout the week, evenings and weekend- check our bio for more info and to book a sports massage treatment. . . #sportsmassage  #sportsinjury  #stiffback  #backpain  #neckpain  #soremuscles  #deeptissuemassage  #belsizepark  #nw3  #sportsmedicine  #osteopathyworks  #belsizevillage  #saturday  #saturdayvibes  #saturdayworkout  #keeponmoving  #massagetherapy 
DM REQUEST FRIDAY
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I had a follower (that term sounds silly to me) request some ways to improve shoulder external rotation. I've got a plethora of shoulder drills on my page, but I thought it would be a good idea to make a video specifically dedicated to shoulder ER. With that said, let's dive into the DM request Friday video. (feel free to request next weeks video, I will choose one comment or DM)
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Shoulder ER strength is an integral component of shoulder health, and is commonly an area that most people (including myself) could use more specific strength. Here's some different ideas for improving your shoulder ER.
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Building a Stronger base for ER:

1⃣ Basic sidelying ER
2⃣ ER iso with shoulder flexion
3⃣ ER punchin' around the clock
4⃣ ER back to wall max effort iso contract
5⃣ ER shoulder abduction slides
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These are no necessarily in order of difficulty. Some people will have more challenge maintaining end range strength, while others will be challenged by dynamic movement. This series of exercises is a nice combo of static end range holds coupled with some dynamic movements in to more "functional" ranges of motion. Five pounds in a lot these movements is quite challenging (as you can see by my overly dramatic facial expressions) I did these the day after a heavy shoulder day, and my arm was on fire.
-⠀⠀⠀⠀⠀⠀
🔑 Build up your shoulder robustness in a variety of ways, to keep your shoulders moving well and healthy.

Save the 📷 or share it with someone in need of some shoulder love.
🌈 𝐓𝐡𝐞 𝐌𝐚𝐫𝐞 𝐘𝐚𝐮 𝐊𝐧𝐚𝐰... 𝐅𝐚𝐥𝐥𝐚𝐰 𝐭𝐡𝐞 𝐌𝐚𝐯𝐞𝐊𝐞𝐧𝐭

𝐍𝐢𝐜𝐀 𝐇𝐞𝐥𝐭𝐚𝐧 @𝐃𝐫.𝐍𝐢𝐜𝐀.𝐃𝐏𝐓
#𝐇𝐞𝐚𝐥𝐭𝐡𝐒𝐭𝐫𝐞𝐧𝐠𝐭𝐡𝐌𝐚𝐯𝐞𝐊𝐞𝐧𝐭
DM REQUEST FRIDAY --- I had a follower (that term sounds silly to me) request some ways to improve shoulder external rotation. I've got a plethora of shoulder drills on my page, but I thought it would be a good idea to make a video specifically dedicated to shoulder ER. With that said, let's dive into the DM request Friday video. (feel free to request next weeks video, I will choose one comment or DM) - Shoulder ER strength is an integral component of shoulder health, and is commonly an area that most people (including myself) could use more specific strength. Here's some different ideas for improving your shoulder ER. . Building a Stronger base for ER: 1⃣ Basic sidelying ER 2⃣ ER iso with shoulder flexion 3⃣ ER punchin' around the clock 4⃣ ER back to wall max effort iso contract 5⃣ ER shoulder abduction slides --- These are no necessarily in order of difficulty. Some people will have more challenge maintaining end range strength, while others will be challenged by dynamic movement. This series of exercises is a nice combo of static end range holds coupled with some dynamic movements in to more "functional" ranges of motion. Five pounds in a lot these movements is quite challenging (as you can see by my overly dramatic facial expressions) I did these the day after a heavy shoulder day, and my arm was on fire. -⠀⠀⠀⠀⠀⠀ 🔑 Build up your shoulder robustness in a variety of ways, to keep your shoulders moving well and healthy. Save the 📷 or share it with someone in need of some shoulder love. 🌈 𝐓𝐡𝐞 𝐌𝐚𝐫𝐞 𝐘𝐚𝐮 𝐊𝐧𝐚𝐰... 𝐅𝐚𝐥𝐥𝐚𝐰 𝐭𝐡𝐞 𝐌𝐚𝐯𝐞𝐊𝐞𝐧𝐭 𝐍𝐢𝐜𝐀 𝐇𝐞𝐥𝐭𝐚𝐧 @𝐃𝐫.𝐍𝐢𝐜𝐀.𝐃𝐏𝐓 #𝐇𝐞𝐚𝐥𝐭𝐡𝐒𝐭𝐫𝐞𝐧𝐠𝐭𝐡𝐌𝐚𝐯𝐞𝐊𝐞𝐧𝐭 
Tired of that stiffness in the middle of your back while working at your desk throughout the day? Try this activity to relieve some of your discomfort. Tag a fellow desk worker that needs to see this.
Repost @drkev_hybrid

#physiofood #physiotherapy #physiotherapytips #physicaltherapy #physicaltherapytips #backpain #bodybuilding #fitness #exercise #workout #education #powerlifting #officelife #stress #health #crossfit #prehab101 #fitfam #calisthenics #stiffback #relaxation #achesandpains #USPA #lumbarsprain #desk #backinjury #yoga #pilates #posture #chronicpain
Tired of that stiffness in the middle of your back while working at your desk throughout the day? Try this activity to relieve some of your discomfort. Tag a fellow desk worker that needs to see this. Repost @drkev_hybrid #physiofood Â #physiotherapy Â #physiotherapytips Â #physicaltherapy Â #physicaltherapytips Â #backpain Â #bodybuilding Â #fitness Â #exercise Â #workout Â #education Â #powerlifting Â #officelife Â #stress Â #health Â #crossfit Â #prehab101 Â #fitfam Â #calisthenics Â #stiffback Â #relaxation Â #achesandpains Â #USPA Â #lumbarsprain Â #desk Â #backinjury Â #yoga Â #pilates Â #posture Â #chronicpain 
DIFFICULTY WITH OVERHEAD FLEXION
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✔ Want an easy to do anywhere drill to help with overhead shoulder stiffness? Look no further.
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🎈 This is an easy and effective drill to help stretch your shoulders into an overhead position. And it can also help with some upper t-spine stiffness, which is a common area for people to feel some tension.
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💡 In the video I demo the kneeling position first, which is usually easier for most people. If kneeling isn't your jam, just do it standing up. The higher the arms are on the wall, the easier it is as there is less body weight leaning into your arms.
⚪ Level 1: Basic lean into overhead flexion
⚪ Level 2: Walk the arms down into varying degrees of flexion
⚪ Level 3 : Perform active lift off at end range
⚪ Level 4 : Work to the floor into a downward dog pose
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📈 Try to keep your elbows straight if your goal is to focus on overhead flexion. You can see on my left it's harder for me to lift off and maintain a straight arm. And use this drill to warm up before shoulder day or working overhead at the gym. The best part is you don't need any tools or equipment, just a wall.
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Save the 📷 or share it with someone in need of some shoulder❀
🌈 𝐓𝐡𝐞 𝐌𝐚𝐫𝐞 𝐘𝐚𝐮 𝐊𝐧𝐚𝐰... 𝐅𝐚𝐥𝐥𝐚𝐰 𝐭𝐡𝐞 𝐌𝐚𝐯𝐞𝐊𝐞𝐧𝐭

𝐍𝐢𝐜𝐀 𝐇𝐞𝐥𝐭𝐚𝐧 @𝐃𝐫.𝐍𝐢𝐜𝐀.𝐃𝐏𝐓
#𝐇𝐞𝐚𝐥𝐭𝐡𝐒𝐭𝐫𝐞𝐧𝐠𝐭𝐡𝐌𝐚𝐯𝐞𝐊𝐞𝐧𝐭
DIFFICULTY WITH OVERHEAD FLEXION --- ✔ Want an easy to do anywhere drill to help with overhead shoulder stiffness? Look no further. - 🎈 This is an easy and effective drill to help stretch your shoulders into an overhead position. And it can also help with some upper t-spine stiffness, which is a common area for people to feel some tension. - 💡 In the video I demo the kneeling position first, which is usually easier for most people. If kneeling isn't your jam, just do it standing up. The higher the arms are on the wall, the easier it is as there is less body weight leaning into your arms. ⚪ Level 1: Basic lean into overhead flexion ⚪ Level 2: Walk the arms down into varying degrees of flexion ⚪ Level 3 : Perform active lift off at end range ⚪ Level 4 : Work to the floor into a downward dog pose - 📈 Try to keep your elbows straight if your goal is to focus on overhead flexion. You can see on my left it's harder for me to lift off and maintain a straight arm. And use this drill to warm up before shoulder day or working overhead at the gym. The best part is you don't need any tools or equipment, just a wall. - Save the 📷 or share it with someone in need of some shoulder❀ 🌈 𝐓𝐡𝐞 𝐌𝐚𝐫𝐞 𝐘𝐚𝐮 𝐊𝐧𝐚𝐰... 𝐅𝐚𝐥𝐥𝐚𝐰 𝐭𝐡𝐞 𝐌𝐚𝐯𝐞𝐊𝐞𝐧𝐭 𝐍𝐢𝐜𝐀 𝐇𝐞𝐥𝐭𝐚𝐧 @𝐃𝐫.𝐍𝐢𝐜𝐀.𝐃𝐏𝐓 #𝐇𝐞𝐚𝐥𝐭𝐡𝐒𝐭𝐫𝐞𝐧𝐠𝐭𝐡𝐌𝐚𝐯𝐞𝐊𝐞𝐧𝐭 
Beams going in👷‍♂💪 #block&beam #stiffback #extension #builder
Autumn’s creeping in but the trails are still dry. Trying my hardest to clear my head and make the most of them. A little photoshootlite™this evening on the @simplonbikes Steamer carbon had me grinnin’
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#mtb #mountainbike #ebike #emtb #electricbike #onlygotanhour #offroad #singletrack #trails #singletrails #happytrails #ecopower #beenawhile #fall #autumn
➡ Rehab doesn't have to be complicated. Sometimes, we just need to use the effective basics to make drastic improvements. A lot of what I do with patients involves some fundamental basics, as demonstrated here by Tom @rehabscience. -
💥𝐑𝐚𝐭𝐚𝐭𝐚𝐫 𝐂𝐮𝐟𝐟 𝐑𝐞𝐡𝐚𝐛💥
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✅The four rotator cuff muscles act to stabilize and rotate the shoulder joint and can be susceptible to tendinopathy and tears. Of the four muscles, supraspinatus is most commonly injured and will most typically produce pain at the lateral shoulder that can refer down the lateral arm.
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📌Pain in this region is most commonly referred to as ‘shoulder impingement’ or ‘subacromial pain syndrome’ and is often thought to involve structures that lie in the subacromial space including the tendon of supraspinatus, the biceps brachii long head tendon and the subacromial bursa.
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👀If you have pain at the lateral aspect of the shoulder when lifting or reaching overhead, you may be experiencing subacromial pain syndrome. The good news is that progressively loading these muscles and tendons helps to reduce pain and improve function.
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➡Give these exercises a try as they have been shown to specifically target supraspinatus and infraspinatus. As always, make sure to consult a rehabilitation provider if your symptoms worsen or do not improve.
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1⃣Prone Y
2⃣Side-lying External Rotation 
3⃣Prone 90/90 External Rotation
4⃣Full Can
••••••••••
📚Abdulla SY, et al. Is exercise effective for the management of subacromial impingement syndrome and other soft tissue injuries of the shoulder? Man Ther. 2015.
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📚Gebremariam L, et al. Subacromial impingement syndrome--effectiveness of physiotherapy and manual therapy. Br J Sports Med. 2014.
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#RehabScience
➡ Rehab doesn't have to be complicated. Sometimes, we just need to use the effective basics to make drastic improvements. A lot of what I do with patients involves some fundamental basics, as demonstrated here by Tom @rehabscience. - 💥𝐑𝐚𝐭𝐚𝐭𝐚𝐫 𝐂𝐮𝐟𝐟 𝐑𝐞𝐡𝐚𝐛💥 ---------- ✅The four rotator cuff muscles act to stabilize and rotate the shoulder joint and can be susceptible to tendinopathy and tears. Of the four muscles, supraspinatus is most commonly injured and will most typically produce pain at the lateral shoulder that can refer down the lateral arm. - 📌Pain in this region is most commonly referred to as ‘shoulder impingement’ or ‘subacromial pain syndrome’ and is often thought to involve structures that lie in the subacromial space including the tendon of supraspinatus, the biceps brachii long head tendon and the subacromial bursa. . 👀If you have pain at the lateral aspect of the shoulder when lifting or reaching overhead, you may be experiencing subacromial pain syndrome. The good news is that progressively loading these muscles and tendons helps to reduce pain and improve function. - ➡Give these exercises a try as they have been shown to specifically target supraspinatus and infraspinatus. As always, make sure to consult a rehabilitation provider if your symptoms worsen or do not improve. . 1⃣Prone Y 2⃣Side-lying External Rotation 3⃣Prone 90/90 External Rotation 4⃣Full Can •••••••••• 📚Abdulla SY, et al. Is exercise effective for the management of subacromial impingement syndrome and other soft tissue injuries of the shoulder? Man Ther. 2015. . 📚Gebremariam L, et al. Subacromial impingement syndrome--effectiveness of physiotherapy and manual therapy. Br J Sports Med. 2014. . #RehabScience 
@boylesgolfshed showing TRX T-Spine opener #lowbackpain #golfperformance #stiffback #warmdown #trxtraining #goodlifehc
Gents, in need of someone to work on your back or shoulder pain ? Are you looking to loosen tight or tense muscles or ease areas where mobility is a problem ?  Book in for a full body #sportsmassage, #Swedish massage or better still a combination of them both. I'm taking appointments now for the week ahead so text me on 07926790607 if I can be of help. £35 for 45 mins or £40 for an hour. Hope to hear from you soon, thanks Craig  Please feel free to pass this info onto anyone who you feel it would be useful.  #massage #manchestermassage #mensmassagemanchester #gentsmassagem21 #trainingprogram #mensfitness #Manchester #chorltonmassage #healthmassage #backproblems #shoulderproblems #neckproblems #stiffback #didsbury #sale #hale #chorlton #stretford #Trafford #wilmslow #altrincham #salford #mensmassagechorlton #menssportmassage #gentssportsmassage #manchestercity #m21 @chorltonfc @didsburyfc  @didsburyrugby  @mmutennis
Gents, in need of someone to work on your back or shoulder pain ? Are you looking to loosen tight or tense muscles or ease areas where mobility is a problem ? Book in for a full body #sportsmassage , #Swedish  massage or better still a combination of them both. I'm taking appointments now for the week ahead so text me on 07926790607 if I can be of help. £35 for 45 mins or £40 for an hour. Hope to hear from you soon, thanks Craig Please feel free to pass this info onto anyone who you feel it would be useful. #massage  #manchestermassage  #mensmassagemanchester  #gentsmassagem21  #trainingprogram  #mensfitness  #Manchester  #chorltonmassage  #healthmassage  #backproblems  #shoulderproblems  #neckproblems  #stiffback  #didsbury  #sale  #hale  #chorlton  #stretford  #Trafford  #wilmslow  #altrincham  #salford  #mensmassagechorlton  #menssportmassage  #gentssportsmassage  #manchestercity  #m21  @chorltonfc @didsburyfc @didsburyrugby @mmutennis
HOW TO BUILD ROTATOR CUFF STRENGTH
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✔ Here's a routine (swipe to see the exercises more clearly) that you can use to build cuff strength, as a warm up for pressing, or general shoulder routine. I like it because the band is a closed loop which makes it easy to build tension multidirectionally. Although you can do this with any band you can find at a gym.
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🎈 Side note: I filmed this one outside, as the gym I usually film in has terrible lighting. Hopefully this one is easier for people to see. And this weeks post came from a question I got via DM about a good way to warm up the shoulders before pressing. Drop a question/video request down below ⬇ or DM and I'll try to make a video on it!
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⚪ Start with the standard external rotation with the band. (don't use a dumbbell for this motion people) Now maintain that external rotation while pressing your arms straight out and slowly return back to the start postilion.
⚪ Add in horizontal abduction (away from body) in a similar fashion, either on it's own or superset with the previous exercise
⚪ Add in vertical raise/press with controlled decent back to the start position, or into shoulder dislocaters.
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📈 Working sets: 3 ↔ Rep range: 10-15. To make this extremely hard work all 3 into one giant set.
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🌈 The More You Know... Follow the movement.
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Nick Helton @dr.nick.dpt
#healthstrengthmovement
HOW TO BUILD ROTATOR CUFF STRENGTH --- ✔ Here's a routine (swipe to see the exercises more clearly) that you can use to build cuff strength, as a warm up for pressing, or general shoulder routine. I like it because the band is a closed loop which makes it easy to build tension multidirectionally. Although you can do this with any band you can find at a gym. --- 🎈 Side note: I filmed this one outside, as the gym I usually film in has terrible lighting. Hopefully this one is easier for people to see. And this weeks post came from a question I got via DM about a good way to warm up the shoulders before pressing. Drop a question/video request down below ⬇ or DM and I'll try to make a video on it! --- ⚪ Start with the standard external rotation with the band. (don't use a dumbbell for this motion people) Now maintain that external rotation while pressing your arms straight out and slowly return back to the start postilion. ⚪ Add in horizontal abduction (away from body) in a similar fashion, either on it's own or superset with the previous exercise ⚪ Add in vertical raise/press with controlled decent back to the start position, or into shoulder dislocaters. --- 📈 Working sets: 3 ↔ Rep range: 10-15. To make this extremely hard work all 3 into one giant set. --- 🌈 The More You Know... Follow the movement. - Nick Helton @dr.nick.dpt #healthstrengthmovement 
I thought I did so good on this one, and I was about to post it, and then I realized I did it backwards LOL. I actually did it a much harder way! Oops. My back isn't made for these. Try it and show me how you do! 😂
I thought I did so good on this one, and I was about to post it, and then I realized I did it backwards LOL. I actually did it a much harder way! Oops. My back isn't made for these. Try it and show me how you do! 😂
Good evening everyone! So I don’t really show a lot of what I do outside of my pole fitness. Well I love to go see my Chiropractor when I can and have my body adjusted especially my Back and my Neck (Anyone in a dance class with me may have heard my neck crack. The joys of whipping your hair around lol). Well today I went and saw her because recently my mid back likes to feel “sticky” and I constantly feel the need to try and crack it. Well when she tried to adjust it all she got were a few tiny pops (unlike my neck which sounded like twisting bubble wrap). She decided to show me what I can do with a Foam Roller to help loosen up my extremely tight back. This feels amazing and already feels like it’s helping out my mid back. And I know what you all might be thinking and don’t worry, I’m not pulling on/ extending my neck at all during this. Any and all extensions you see are all in my back! Can’t wait to see how I feel as I keep up with this 💖💖💖 #chiropractor #unitywellness #foamroller #stretch #stickyback #stiffback #doubletap #instagram #instagood #adjustment
Good evening everyone! So I don’t really show a lot of what I do outside of my pole fitness. Well I love to go see my Chiropractor when I can and have my body adjusted especially my Back and my Neck (Anyone in a dance class with me may have heard my neck crack. The joys of whipping your hair around lol). Well today I went and saw her because recently my mid back likes to feel “sticky” and I constantly feel the need to try and crack it. Well when she tried to adjust it all she got were a few tiny pops (unlike my neck which sounded like twisting bubble wrap). She decided to show me what I can do with a Foam Roller to help loosen up my extremely tight back. This feels amazing and already feels like it’s helping out my mid back. And I know what you all might be thinking and don’t worry, I’m not pulling on/ extending my neck at all during this. Any and all extensions you see are all in my back! Can’t wait to see how I feel as I keep up with this 💖💖💖 #chiropractor  #unitywellness  #foamroller  #stretch  #stickyback  #stiffback  #doubletap  #instagram  #instagood  #adjustment 
#101FallPhysioTips

27. If your Hamstrings are tight it's likely a consequence of low back dysfunction.

We often see Hamstring tightness as 'normal' because most of will have it. Interestingly most Hamstring tightness isn't a Hamstring issue at all - it's compensation for a less than perfectly functioning low back.

#peninsulaphysio #hamstrings #hamstringtightness #health #wellness #fitness #exercise #gym #stiffback #hamstringtear #hamstringstretch #tighthammies #corestrength #crossfit #training #injury #rehabilitation #sport #basketball #instafit #running #yoga #AFL #triathlon #cycling #tennis #baseball #golf
#101FallPhysioTips  27. If your Hamstrings are tight it's likely a consequence of low back dysfunction. We often see Hamstring tightness as 'normal' because most of will have it. Interestingly most Hamstring tightness isn't a Hamstring issue at all - it's compensation for a less than perfectly functioning low back. #peninsulaphysio  #hamstrings  #hamstringtightness  #health  #wellness  #fitness  #exercise  #gym  #stiffback  #hamstringtear  #hamstringstretch  #tighthammies  #corestrength  #crossfit  #training  #injury  #rehabilitation  #sport  #basketball  #instafit  #running  #yoga  #AFL  #triathlon  #cycling  #tennis  #baseball  #golf 
SHOULDER AND T-SPINE
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A few posts back I made a video on active t-spine rotations. I had some questions on regressing and on some progressions. The shoulder sweep is the answer to both.

It's an easy looking drill, but if you give max effort it can be really challenging. I've also included a few simple t-spine rotational drills for some lower level drills.

1⃣ Level 1 - Sidelying Open Books + variations
2⃣ Level 2 - Add a foam roll under the up leg
3⃣ Level 3 - Shoulder sweep
4⃣ Level 4 - Weighted sweep
5⃣ Level 5 - Band resisted partner drill

Try to add in full body tension by pressing your up leg into the foam roll. It was drastically change how the exercise feels.

As far as the shoulder sweep, the goal is to lengthen and reach for the floor, ideally sweeping your hand on the ground as you go. This is a great drill for the shoulder, scapula, and t-spine all in one. And of course, adding weight/load is crucial.

The partner drill is a fun one. Have someone move the band in varying degrees of tension and angles, and try to keep on your path. If you want an extremely challenging exercise on your shoulder stability, this is it.
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🔑 This is an awesome exercise to really improve spinal movement. It's not abnormal for it to feel easier to rotate in one direction, many people will have a dominant side.

Save the 📷 or share it with someone in need of some t-spine love.
🌈 𝐓𝐡𝐞 𝐌𝐚𝐫𝐞 𝐘𝐚𝐮 𝐊𝐧𝐚𝐰... 𝐅𝐚𝐥𝐥𝐚𝐰 𝐭𝐡𝐞 𝐌𝐚𝐯𝐞𝐊𝐞𝐧𝐭

𝐍𝐢𝐜𝐀 𝐇𝐞𝐥𝐭𝐚𝐧 @𝐃𝐫.𝐍𝐢𝐜𝐀.𝐃𝐏𝐓
#𝐇𝐞𝐚𝐥𝐭𝐡𝐒𝐭𝐫𝐞𝐧𝐠𝐭𝐡𝐌𝐚𝐯𝐞𝐊𝐞𝐧𝐭
SHOULDER AND T-SPINE --- A few posts back I made a video on active t-spine rotations. I had some questions on regressing and on some progressions. The shoulder sweep is the answer to both. It's an easy looking drill, but if you give max effort it can be really challenging. I've also included a few simple t-spine rotational drills for some lower level drills. 1⃣ Level 1 - Sidelying Open Books + variations 2⃣ Level 2 - Add a foam roll under the up leg 3⃣ Level 3 - Shoulder sweep 4⃣ Level 4 - Weighted sweep 5⃣ Level 5 - Band resisted partner drill Try to add in full body tension by pressing your up leg into the foam roll. It was drastically change how the exercise feels. As far as the shoulder sweep, the goal is to lengthen and reach for the floor, ideally sweeping your hand on the ground as you go. This is a great drill for the shoulder, scapula, and t-spine all in one. And of course, adding weight/load is crucial. The partner drill is a fun one. Have someone move the band in varying degrees of tension and angles, and try to keep on your path. If you want an extremely challenging exercise on your shoulder stability, this is it. - 🔑 This is an awesome exercise to really improve spinal movement. It's not abnormal for it to feel easier to rotate in one direction, many people will have a dominant side. Save the 📷 or share it with someone in need of some t-spine love. 🌈 𝐓𝐡𝐞 𝐌𝐚𝐫𝐞 𝐘𝐚𝐮 𝐊𝐧𝐚𝐰... 𝐅𝐚𝐥𝐥𝐚𝐰 𝐭𝐡𝐞 𝐌𝐚𝐯𝐞𝐊𝐞𝐧𝐭 𝐍𝐢𝐜𝐀 𝐇𝐞𝐥𝐭𝐚𝐧 @𝐃𝐫.𝐍𝐢𝐜𝐀.𝐃𝐏𝐓 #𝐇𝐞𝐚𝐥𝐭𝐡𝐒𝐭𝐫𝐞𝐧𝐠𝐭𝐡𝐌𝐚𝐯𝐞𝐊𝐞𝐧𝐭 
Shrinivas Ayyar came to Healing Hands with a lot of aches - feet, shoulder, back etc.
He shares his overall experience with Healing Hands... Thank you Mr Ayyar for sharing your experience and the kind words!

For free consultation or to book an appointment please call Celina: +91 7702546091 or logon to www.healingmmt.com

#healing #therapeuticmassage #medicalmassage #preventivecare #stiffback #pain #feet #shoulder
Shrinivas Ayyar came to Healing Hands with a lot of aches - feet, shoulder, back etc. He shares his overall experience with Healing Hands... Thank you Mr Ayyar for sharing your experience and the kind words! For free consultation or to book an appointment please call Celina: +91 7702546091 or logon to www.healingmmt.com #healing  #therapeuticmassage  #medicalmassage  #preventivecare  #stiffback  #pain  #feet  #shoulder 
WHAT ARE YOU DOING TO MAINTAIN A HEALTHY SPINE?

This  is not a comprehensive list but it gives you a great start point to see what you can be doing for your spine.... If you struggle to do anything due to pain or lack of mobility it is advised to be seen by a professional who specialises in the spinal problems.

Whether you are suffering from pain or just want to prevent the pain from coming it is best to be engaging in good spinal hygiene for the longevity of your spine and health.

Tag someone who needs to look after their back...
Watch this page for helpful tools and tips for #spinalhealth 
#sciaticarelief #backpain #backpainrelief #Sciatica #neckpain #stiffback #deskjob
WHAT ARE YOU DOING TO MAINTAIN A HEALTHY SPINE? This is not a comprehensive list but it gives you a great start point to see what you can be doing for your spine.... If you struggle to do anything due to pain or lack of mobility it is advised to be seen by a professional who specialises in the spinal problems. Whether you are suffering from pain or just want to prevent the pain from coming it is best to be engaging in good spinal hygiene for the longevity of your spine and health. Tag someone who needs to look after their back... Watch this page for helpful tools and tips for #spinalhealth  #sciaticarelief  #backpain  #backpainrelief  #Sciatica  #neckpain  #stiffback  #deskjob 
#101FallPhysioTips

26. Sit Ups are not a core strength exercise.

Sit ups are a great way to spruce up the abs for summer, but offer little in the way of functional strength in traditional sense. If you want a healthy, well functioning spine lean more towards the far less sexy planks and it's variations instead. Treat sit ups as the icing, not the cake itself.

#peninsulaphysio #backpain #soreback #health #wellness #fitness #exercise #gym #stiffback #situps #abs #sixpack #corestrength #crossfit #training #injury #rehabilitation #sport #basketball #instafit #running #yoga #AFL #triathlon #cycling #tennis #baseball #golf
#101FallPhysioTips  26. Sit Ups are not a core strength exercise. Sit ups are a great way to spruce up the abs for summer, but offer little in the way of functional strength in traditional sense. If you want a healthy, well functioning spine lean more towards the far less sexy planks and it's variations instead. Treat sit ups as the icing, not the cake itself. #peninsulaphysio  #backpain  #soreback  #health  #wellness  #fitness  #exercise  #gym  #stiffback  #situps  #abs  #sixpack  #corestrength  #crossfit  #training  #injury  #rehabilitation  #sport  #basketball  #instafit  #running  #yoga  #AFL  #triathlon  #cycling  #tennis  #baseball  #golf 
Let's YOGA !!! Thoracic stiffness àžšàžŽàž”à¹„àž›à¹„àž”à¹‰à¹àž„à¹ˆàž™àžµà¹‰ àžªàž±àž™àž«àž¥àž±àž‡àž¡àž±àž™àž¢àž²àž§à¹€àžàžŽàž™ #flexibility #yoga #stiffback #physiotherapist #scoliosis
Let's YOGA !!! Thoracic stiffness àžšàžŽàž”à¹„àž›à¹„àž”à¹‰à¹àž„à¹ˆàž™àžµà¹‰ àžªàž±àž™àž«àž¥àž±àž‡àž¡àž±àž™àž¢àž²àž§à¹€àžàžŽàž™ #flexibility  #yoga  #stiffback  #physiotherapist  #scoliosis 
My Spine-friendly ‘Warm Up’ Routine...much needed after 2 days sitting on a 🚂 and sitting in a conference room! 💙 #loveyourspine #mobility #warmup #fitness #workout #trainsmart
Wet Cupping @akhaada.tps.

Helps to remove Toxins and Impurities from the body.

Helps in relieving Back Pain, Stiffness & many more benefits.

#cuppingtherapy #hijama #bloodcupping #chinesecupping #nagpurdoctor #nagpurcuppingtherapy #nagpur #gym #nagpurgym #nagpurfitness #nagpurphysio #weightlifting #backpain #toxins #bloodpurification #stiffback
#101FallPhysioTips

25. If you have ANY form of shoulder pain it's likely your upper back is STIFF

Like most musculoskeletal issues, the bit that hurts is often a compensation for something else. If you have shoulder dysfunction take a tennis/lacrosse ball to your upper back and hunt for those stiff areas in between your shoulder blades and into the base of your neck. You may just hit the foundation of your shoulder complaint.

#peninsulaphysio #shoulderpain #sitting #health #wellness #fitness #exercise #gym #stiffback #rotatorcufftear #shouldersurgery #labraltear #dysfunction #crossfit #training #injury #bursitis #soreshoulder #basketball #instafit #running #yoga #AFL #triathlon #cycling #tennis #baseball #golf
#101FallPhysioTips  25. If you have ANY form of shoulder pain it's likely your upper back is STIFF Like most musculoskeletal issues, the bit that hurts is often a compensation for something else. If you have shoulder dysfunction take a tennis/lacrosse ball to your upper back and hunt for those stiff areas in between your shoulder blades and into the base of your neck. You may just hit the foundation of your shoulder complaint. #peninsulaphysio  #shoulderpain  #sitting  #health  #wellness  #fitness  #exercise  #gym  #stiffback  #rotatorcufftear  #shouldersurgery  #labraltear  #dysfunction  #crossfit  #training  #injury  #bursitis  #soreshoulder  #basketball  #instafit  #running  #yoga  #AFL  #triathlon  #cycling  #tennis  #baseball  #golf 
WALL SLIDES AND SHOULDER ROM
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Here's another drill that looks at available shoulder ROM as well as strength. This can be a great drill that's more specific to overhead squatting or pressing.

In the video, I first demo how to take a quick look at your ROM in the back to wall position. As you can see, my right shoulder moves a lot better than my left. It's something I work on quite often, and I've made it a point to try to improve it. The next time I post a drill like this, my goal is show some progress on my own mobility. The funny thing is, that ROM that I demo on my left is actually better than what it has been in the past. What happens quite often is we ignore things that aren't necessarily a problem now, and wait around until it becomes a problem later. Then we complain...
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That's one of the reasons I'm proactive on taking a look at my own weakness and highlighting them on social media. We've all got shit we can improve upon, and the journey to improve is what life is all about. Or maybe it's just me, as I'm a self development junkie. (I just re-read Mark Manson's Subtle Art again this month)

1⃣ Quick motion Check of ROM
2⃣ Wall Slides - how to
3⃣ ROM deficits demo
4⃣ Changing the angle/squatting lower 
5⃣ Quick re-check of ROM
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I'm a big fan of using the wall to isolate movements. It's a great way to movement prep for loaded activity, or to quickly check out ROM. You don't need to spend 2 hours on drills like these, but give them a shot to warm up for some more intense overhead work or to warm up your shoulders/improve ER.
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🔑 Give this dynamic drill a try in varying angles of squat position. The bonus of wall sits is just icing on the cake.

Save the 📷 or share it with someone in need of some shoulder ❀
🌈 𝐓𝐡𝐞 𝐌𝐚𝐫𝐞 𝐘𝐚𝐮 𝐊𝐧𝐚𝐰... 𝐅𝐚𝐥𝐥𝐚𝐰 𝐭𝐡𝐞 𝐌𝐚𝐯𝐞𝐊𝐞𝐧𝐭

𝐍𝐢𝐜𝐀 𝐇𝐞𝐥𝐭𝐚𝐧 @𝐃𝐫.𝐍𝐢𝐜𝐀.𝐃𝐏𝐓
#𝐇𝐞𝐚𝐥𝐭𝐡𝐒𝐭𝐫𝐞𝐧𝐠𝐭𝐡𝐌𝐚𝐯𝐞𝐊𝐞𝐧𝐭
WALL SLIDES AND SHOULDER ROM --- Here's another drill that looks at available shoulder ROM as well as strength. This can be a great drill that's more specific to overhead squatting or pressing. In the video, I first demo how to take a quick look at your ROM in the back to wall position. As you can see, my right shoulder moves a lot better than my left. It's something I work on quite often, and I've made it a point to try to improve it. The next time I post a drill like this, my goal is show some progress on my own mobility. The funny thing is, that ROM that I demo on my left is actually better than what it has been in the past. What happens quite often is we ignore things that aren't necessarily a problem now, and wait around until it becomes a problem later. Then we complain... - That's one of the reasons I'm proactive on taking a look at my own weakness and highlighting them on social media. We've all got shit we can improve upon, and the journey to improve is what life is all about. Or maybe it's just me, as I'm a self development junkie. (I just re-read Mark Manson's Subtle Art again this month) 1⃣ Quick motion Check of ROM 2⃣ Wall Slides - how to 3⃣ ROM deficits demo 4⃣ Changing the angle/squatting lower  5⃣ Quick re-check of ROM - I'm a big fan of using the wall to isolate movements. It's a great way to movement prep for loaded activity, or to quickly check out ROM. You don't need to spend 2 hours on drills like these, but give them a shot to warm up for some more intense overhead work or to warm up your shoulders/improve ER. - 🔑 Give this dynamic drill a try in varying angles of squat position. The bonus of wall sits is just icing on the cake. Save the 📷 or share it with someone in need of some shoulder ❀ 🌈 𝐓𝐡𝐞 𝐌𝐚𝐫𝐞 𝐘𝐚𝐮 𝐊𝐧𝐚𝐰... 𝐅𝐚𝐥𝐥𝐚𝐰 𝐭𝐡𝐞 𝐌𝐚𝐯𝐞𝐊𝐞𝐧𝐭 𝐍𝐢𝐜𝐀 𝐇𝐞𝐥𝐭𝐚𝐧 @𝐃𝐫.𝐍𝐢𝐜𝐀.𝐃𝐏𝐓 #𝐇𝐞𝐚𝐥𝐭𝐡𝐒𝐭𝐫𝐞𝐧𝐠𝐭𝐡𝐌𝐚𝐯𝐞𝐊𝐞𝐧𝐭 
Include thoracic or trunk rotations to fully mobilise the thoracic spine as most of our body’s rotation comes from this area.  Repost @stefanduell with @get_repost
・・・
THORACIC SPINE SERIES - SEGMENTAL THORACIC EXTENSION AUTOMOBILIZATION EXERCISE WITH THE @BLACKROLL® [SELF-TREATMENT]
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In my previous posts about the thoracic spine I showed mainly the treatment techniques for therapists on how to work on problems in this part of the human body. Following on, I will provide some input on how to work on it by your own especially after receiving some treatment to keep up the balance - stay tuned!
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The thoracic spine is built from its anatomical structure to be mobile! That's why it is very important to keep it mobile and even to visualise and feel the possible movement in the thoracic spine. Many people don't even know or just are not able to feel that there is a specific movement possible, for visualising this movement the @BLACKROLL® is an excellent training device.
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Your spine needs to be mobile - our body is smart and will find to get that motion from somewhere else! Those areas of compensation might lead to poor movement patterns, overuse and pain.
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An immobility or stiffness in the thoracic spine can lead to rounded shoulders, shoulder pain, elbow pain, wrist pain, neck pain, lower back pain and even hip pain. ThatÂŽs why it is very important to include this mobilization exercise, together with a pectoralis muscle stretching exercise, in your daily training routine. Because if the pectoralis muscle is locked short ➡⬅ it won't be possible to mobilize the thoracic spine properly!
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1⃣Roll out your back for 1 minute
2⃣Start with your roller at the beginning of your lumbar spine
3⃣Bend your arms in the elbow and extend over the roller
4⃣Work segmentally up to your cervical spine and then back
5⃣It's ok to pause into the extension and allow your spine to relax over the roller. .
Check my YouTube channel for more information about treatment and exercises: www.youtube.com/stefanduell #spine #backpain #osteopathy #sportinjury #posturecorrection #ergonomics #twisting #stiffback
Include thoracic or trunk rotations to fully mobilise the thoracic spine as most of our body’s rotation comes from this area. Repost @stefanduell with @get_repost ・・・ THORACIC SPINE SERIES - SEGMENTAL THORACIC EXTENSION AUTOMOBILIZATION EXERCISE WITH THE @BLACKROLL® [SELF-TREATMENT] . In my previous posts about the thoracic spine I showed mainly the treatment techniques for therapists on how to work on problems in this part of the human body. Following on, I will provide some input on how to work on it by your own especially after receiving some treatment to keep up the balance - stay tuned! . The thoracic spine is built from its anatomical structure to be mobile! That's why it is very important to keep it mobile and even to visualise and feel the possible movement in the thoracic spine. Many people don't even know or just are not able to feel that there is a specific movement possible, for visualising this movement the @BLACKROLL® is an excellent training device. . Your spine needs to be mobile - our body is smart and will find to get that motion from somewhere else! Those areas of compensation might lead to poor movement patterns, overuse and pain. . An immobility or stiffness in the thoracic spine can lead to rounded shoulders, shoulder pain, elbow pain, wrist pain, neck pain, lower back pain and even hip pain. ThatÂŽs why it is very important to include this mobilization exercise, together with a pectoralis muscle stretching exercise, in your daily training routine. Because if the pectoralis muscle is locked short ➡⬅ it won't be possible to mobilize the thoracic spine properly! . 1⃣Roll out your back for 1 minute 2⃣Start with your roller at the beginning of your lumbar spine 3⃣Bend your arms in the elbow and extend over the roller 4⃣Work segmentally up to your cervical spine and then back 5⃣It's ok to pause into the extension and allow your spine to relax over the roller. . Check my YouTube channel for more information about treatment and exercises: www.youtube.com/stefanduell #spine  #backpain  #osteopathy  #sportinjury  #posturecorrection  #ergonomics  #twisting  #stiffback 
HOW TO BUILD OVERHEAD SHOULDER STRENGTH
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✔ Last week I posted some videos on rotator cuff strength, and you guys had asked for more. So today I have a series of videos (swipe to see) on improving overhead press/overhead movement.
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🎈 I started with some really easy ones (isometric holds) at the beginning, and added in more challenging exercises as the video progresses. Find a few that work for your individual situation, and try them out as a warm up, or use them for prehab. I like the prone position to challenge the shoulder in a novel way against gravity.
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⚪ Isometric Shoulder External Rotation - I'm using a barbell here, but any object heavy enough to not move works.
⚪ Behind the neck - Love this one. It looks really easy, but it is not (especially for me) Use something light here like a golf club or a dowel rod
⚪ Prone Abduction over object: Use a small or large object to give feedback to keep your arms elevated off the ground. Progressively challenge yourself to add more motion. Add in a resistance band to add another layer of challenge.
⚪ Prone lift offs - Try holding these at end range for 5-10 seconds. It will burn so good.
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📈 Working sets: 1-3 ↔ Rep range: 15-20

Save the 📷 or share it with someone in need of some shoulder❀
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🌈 𝐓𝐡𝐞 𝐌𝐚𝐫𝐞 𝐘𝐚𝐮 𝐊𝐧𝐚𝐰... 𝐅𝐚𝐥𝐥𝐚𝐰 𝐭𝐡𝐞 𝐌𝐚𝐯𝐞𝐊𝐞𝐧𝐭

𝐍𝐢𝐜𝐀 𝐇𝐞𝐥𝐭𝐚𝐧 @𝐃𝐫.𝐍𝐢𝐜𝐀.𝐃𝐏𝐓
#𝐇𝐞𝐚𝐥𝐭𝐡𝐒𝐭𝐫𝐞𝐧𝐠𝐭𝐡𝐌𝐚𝐯𝐞𝐊𝐞𝐧𝐭
HOW TO BUILD OVERHEAD SHOULDER STRENGTH --- ✔ Last week I posted some videos on rotator cuff strength, and you guys had asked for more. So today I have a series of videos (swipe to see) on improving overhead press/overhead movement. - 🎈 I started with some really easy ones (isometric holds) at the beginning, and added in more challenging exercises as the video progresses. Find a few that work for your individual situation, and try them out as a warm up, or use them for prehab. I like the prone position to challenge the shoulder in a novel way against gravity. - ⚪ Isometric Shoulder External Rotation - I'm using a barbell here, but any object heavy enough to not move works. ⚪ Behind the neck - Love this one. It looks really easy, but it is not (especially for me) Use something light here like a golf club or a dowel rod ⚪ Prone Abduction over object: Use a small or large object to give feedback to keep your arms elevated off the ground. Progressively challenge yourself to add more motion. Add in a resistance band to add another layer of challenge. ⚪ Prone lift offs - Try holding these at end range for 5-10 seconds. It will burn so good. - 📈 Working sets: 1-3 ↔ Rep range: 15-20 Save the 📷 or share it with someone in need of some shoulder❀ - 🌈 𝐓𝐡𝐞 𝐌𝐚𝐫𝐞 𝐘𝐚𝐮 𝐊𝐧𝐚𝐰... 𝐅𝐚𝐥𝐥𝐚𝐰 𝐭𝐡𝐞 𝐌𝐚𝐯𝐞𝐊𝐞𝐧𝐭 𝐍𝐢𝐜𝐀 𝐇𝐞𝐥𝐭𝐚𝐧 @𝐃𝐫.𝐍𝐢𝐜𝐀.𝐃𝐏𝐓 #𝐇𝐞𝐚𝐥𝐭𝐡𝐒𝐭𝐫𝐞𝐧𝐠𝐭𝐡𝐌𝐚𝐯𝐞𝐊𝐞𝐧𝐭 
Journey of my stiff back a year ago to many variations of back bends today. Can't get enough of them #ustrasana #ustrasanavariation #camelpose #backbend #yogalife #yogagirl #yogaeverywhere #stiffback #yogaeverydamnday #yogajourney #yogainspiration #progressnotperfection
Wearing ; #omgoingootd #liquidoactive
𝘿𝙀 𝙮𝙀𝙪 𝙝𝙖𝙫𝙚 𝙚𝙩𝙞𝙛𝙛 𝙝𝙞𝙥𝙚? -
✔Stiff hips are not only annoying, they increase pain in other areas of your body, especially in the shoulder/neck areas. -
✔Poopy shoulders lead to upper back stiffness and increased slouching.
✔Increased slouching leads to poor breathing. Did you know you breathe approximately 22 thousand times a day? -
✔Poor breathing leads to stress. -
✔Stress is the 6th leading cause of death. -
——
Death.
Death? 
Death. 😳
——
Tag someone who could benefit from this🙌🏜 ——————Standing Hip Hurdles————
1⃣ Stand up and lengthen up super tall. 
2⃣ Grab a chair, desk or small child’s head. Whatever works for you. 
3⃣ Lift one knee as close to your chest as high possible. Stay tall. 
4⃣ Bring that knee all the way to the side of your body without dipping the height of your leg. 
5⃣ Then rotate your knee down and face it towards the wall in front of you while aiming the bottom of your foot to the wall behind you. This is called Internal Rotation of the leg.
6⃣ Keep bringing the leg around and keep your pelvis as still as possible. This part is *very* challenging. 
7⃣ Scrape the knees together and then reverse it. ▶ 3X each leg, each direction. ➡ Try not to let your upper body fall while you lift your leg. Don’t worry about how high. Worry about if you can maintain a long spine while doing this. ↪ Try this today right before your first potty break at work 🚜 , right before lunch 🥗 , and 5 minutes before you have to leave work🕖. -
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#frc #hipcars #controlyourself #controlledarticularrotations #hiphurdles #stiffback #lowbackpain #slouching #posture #poorposture #badposture #poorbreathing #badbreathing #lungs #ribcage #thoracicspine #deathofthedesk #officechair #officelife #feelgood
𝘿𝙀 𝙮𝙀𝙪 𝙝𝙖𝙫𝙚 𝙚𝙩𝙞𝙛𝙛 𝙝𝙞𝙥𝙚? - ✔Stiff hips are not only annoying, they increase pain in other areas of your body, especially in the shoulder/neck areas. - ✔Poopy shoulders lead to upper back stiffness and increased slouching. ✔Increased slouching leads to poor breathing. Did you know you breathe approximately 22 thousand times a day? - ✔Poor breathing leads to stress. - ✔Stress is the 6th leading cause of death. - —— Death. Death? Death. 😳 —— Tag someone who could benefit from this🙌🏜 ——————Standing Hip Hurdles———— 1⃣ Stand up and lengthen up super tall. 2⃣ Grab a chair, desk or small child’s head. Whatever works for you. 3⃣ Lift one knee as close to your chest as high possible. Stay tall. 4⃣ Bring that knee all the way to the side of your body without dipping the height of your leg. 5⃣ Then rotate your knee down and face it towards the wall in front of you while aiming the bottom of your foot to the wall behind you. This is called Internal Rotation of the leg. 6⃣ Keep bringing the leg around and keep your pelvis as still as possible. This part is *very* challenging. 7⃣ Scrape the knees together and then reverse it. ▶ 3X each leg, each direction. ➡ Try not to let your upper body fall while you lift your leg. Don’t worry about how high. Worry about if you can maintain a long spine while doing this. ↪ Try this today right before your first potty break at work 🚜 , right before lunch 🥗 , and 5 minutes before you have to leave work🕖. - - - - - #frc  #hipcars  #controlyourself  #controlledarticularrotations  #hiphurdles  #stiffback  #lowbackpain  #slouching  #posture  #poorposture  #badposture  #poorbreathing  #badbreathing  #lungs  #ribcage  #thoracicspine  #deathofthedesk  #officechair  #officelife  #feelgood 
SCAPULAR AND SHOULDER STRENGTH
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Now that you've done some of the previous t-spine drills, now it's time to address some scapular strength. Scapular strength is an important factor in everything from pressing to carrying to lifting and is often overlooked in gen pop training programs.

In the video I'm using a resistance band, and I've attached it to a tree. Because outdoor workouts are only going to be plausible for the next few weeks out here in Illinois. (#winteriscoming) You can attach it to a pull up bar, the railing in your house, the squat rack in your gym, etc. I like to go about chest height, but variations are fine.

1⃣ Level 1 - Rows + Face Pulls
2⃣ Level 2 - Overhead Flexion Pulls
3⃣ Level 3 - Scapular Clock Drill

Face pulls and rows are great starters. They're a common exercise, and a great way to hit the shoulder and scapula. I also really enjoy the overhead flexion pulls for something novel, as it's a bit more uncommon. The scapular clock drill is a challenge. To start, pull both arms back in to overhead flexion. Try to keep one arm static while the other side moves. It's a challenge to the whole body to maintain unilateral tension with movement. Go all around the clock and work on the ranges that are challenging for you. I struggle with 10 and 2 to keep from moving/maintain straight arms. Note: Bent elbows are fine here, as it is slightly easier. To increase difficulty, keep the arms straight.
-
🔑 This is an awesome exercise to really hit your scapula/shoulders in many planes of movement.

Save the 📷 or share it with someone in need of some shoulder ❀
🌈 𝐓𝐡𝐞 𝐌𝐚𝐫𝐞 𝐘𝐚𝐮 𝐊𝐧𝐚𝐰... 𝐅𝐚𝐥𝐥𝐚𝐰 𝐭𝐡𝐞 𝐌𝐚𝐯𝐞𝐊𝐞𝐧𝐭

𝐍𝐢𝐜𝐀 𝐇𝐞𝐥𝐭𝐚𝐧 @𝐃𝐫.𝐍𝐢𝐜𝐀.𝐃𝐏𝐓
#𝐇𝐞𝐚𝐥𝐭𝐡𝐒𝐭𝐫𝐞𝐧𝐠𝐭𝐡𝐌𝐚𝐯𝐞𝐊𝐞𝐧𝐭
SCAPULAR AND SHOULDER STRENGTH --- Now that you've done some of the previous t-spine drills, now it's time to address some scapular strength. Scapular strength is an important factor in everything from pressing to carrying to lifting and is often overlooked in gen pop training programs. In the video I'm using a resistance band, and I've attached it to a tree. Because outdoor workouts are only going to be plausible for the next few weeks out here in Illinois. (#winteriscoming ) You can attach it to a pull up bar, the railing in your house, the squat rack in your gym, etc. I like to go about chest height, but variations are fine. 1⃣ Level 1 - Rows + Face Pulls 2⃣ Level 2 - Overhead Flexion Pulls 3⃣ Level 3 - Scapular Clock Drill Face pulls and rows are great starters. They're a common exercise, and a great way to hit the shoulder and scapula. I also really enjoy the overhead flexion pulls for something novel, as it's a bit more uncommon. The scapular clock drill is a challenge. To start, pull both arms back in to overhead flexion. Try to keep one arm static while the other side moves. It's a challenge to the whole body to maintain unilateral tension with movement. Go all around the clock and work on the ranges that are challenging for you. I struggle with 10 and 2 to keep from moving/maintain straight arms. Note: Bent elbows are fine here, as it is slightly easier. To increase difficulty, keep the arms straight. - 🔑 This is an awesome exercise to really hit your scapula/shoulders in many planes of movement. Save the 📷 or share it with someone in need of some shoulder ❀ 🌈 𝐓𝐡𝐞 𝐌𝐚𝐫𝐞 𝐘𝐚𝐮 𝐊𝐧𝐚𝐰... 𝐅𝐚𝐥𝐥𝐚𝐰 𝐭𝐡𝐞 𝐌𝐚𝐯𝐞𝐊𝐞𝐧𝐭 𝐍𝐢𝐜𝐀 𝐇𝐞𝐥𝐭𝐚𝐧 @𝐃𝐫.𝐍𝐢𝐜𝐀.𝐃𝐏𝐓 #𝐇𝐞𝐚𝐥𝐭𝐡𝐒𝐭𝐫𝐞𝐧𝐠𝐭𝐡𝐌𝐚𝐯𝐞𝐊𝐞𝐧𝐭 
MORE T-SPINE DRILLS!?
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Can you ever have TOO many t-spine drills? Probably. However, I wanted to touch on another important movement which is t-spine extension. Often times improving t-spine extension can help with shoulder issues, neck stiffness, and in general feels pretty damn good.
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This series of drills does two things: it can help with t-spine extension, and can also help improve tension in the lats. When you watch the video of me holding the golf club and going into extension, my lat stiffness gives a slight barrier to my extension due to my arm position. If that is the case for you as well, bringing your hands closer together is less tension on the lats and will shift more of the movement onto the t-spine for extension. Or if you're quite flexible in your lats, unlike me, you can position your arms however you like and will still get good t-spine extension.

1⃣ Level 1 - Simple and easy kneeling exercise ball rolling. Forward + left/right

2⃣ Level 2 - Kneeling t-spine extension rock backs

3⃣ Level 3 - Kneeling rock backs + Bias towards left or right lat - push one arm out into external rotation using the stick.

4⃣ Level 4 - Kneeling rock backs + unilateral lift offs

The unilateral lift offs can be done in a variety of ways. I like to create tension on one side by pressing the elbow down. Then lift the opposite side off the object. This will create a bit of unilateral rotation + extension to bias one side. This is a drill I like to use with my athletes who tend to perform a lot of unilateral directional sports (golf, baseball, etc)
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🔑 This is an awesome exercise to really improve spinal movement. It's not abnormal for it to feel easier to rotate in one direction, many people will have a dominant side.
-
Save the 📷 or share it with someone in need of some t-spine love
🌈 𝐓𝐡𝐞 𝐌𝐚𝐫𝐞 𝐘𝐚𝐮 𝐊𝐧𝐚𝐰... 𝐅𝐚𝐥𝐥𝐚𝐰 𝐭𝐡𝐞 𝐌𝐚𝐯𝐞𝐊𝐞𝐧𝐭

𝐍𝐢𝐜𝐀 𝐇𝐞𝐥𝐭𝐚𝐧 @𝐃𝐫.𝐍𝐢𝐜𝐀.𝐃𝐏𝐓
#𝐇𝐞𝐚𝐥𝐭𝐡𝐒𝐭𝐫𝐞𝐧𝐠𝐭𝐡𝐌𝐚𝐯𝐞𝐊𝐞𝐧𝐭
MORE T-SPINE DRILLS!? --- Can you ever have TOO many t-spine drills? Probably. However, I wanted to touch on another important movement which is t-spine extension. Often times improving t-spine extension can help with shoulder issues, neck stiffness, and in general feels pretty damn good. - This series of drills does two things: it can help with t-spine extension, and can also help improve tension in the lats. When you watch the video of me holding the golf club and going into extension, my lat stiffness gives a slight barrier to my extension due to my arm position. If that is the case for you as well, bringing your hands closer together is less tension on the lats and will shift more of the movement onto the t-spine for extension. Or if you're quite flexible in your lats, unlike me, you can position your arms however you like and will still get good t-spine extension. 1⃣ Level 1 - Simple and easy kneeling exercise ball rolling. Forward + left/right 2⃣ Level 2 - Kneeling t-spine extension rock backs 3⃣ Level 3 - Kneeling rock backs + Bias towards left or right lat - push one arm out into external rotation using the stick. 4⃣ Level 4 - Kneeling rock backs + unilateral lift offs The unilateral lift offs can be done in a variety of ways. I like to create tension on one side by pressing the elbow down. Then lift the opposite side off the object. This will create a bit of unilateral rotation + extension to bias one side. This is a drill I like to use with my athletes who tend to perform a lot of unilateral directional sports (golf, baseball, etc) - 🔑 This is an awesome exercise to really improve spinal movement. It's not abnormal for it to feel easier to rotate in one direction, many people will have a dominant side. - Save the 📷 or share it with someone in need of some t-spine love 🌈 𝐓𝐡𝐞 𝐌𝐚𝐫𝐞 𝐘𝐚𝐮 𝐊𝐧𝐚𝐰... 𝐅𝐚𝐥𝐥𝐚𝐰 𝐭𝐡𝐞 𝐌𝐚𝐯𝐞𝐊𝐞𝐧𝐭 𝐍𝐢𝐜𝐀 𝐇𝐞𝐥𝐭𝐚𝐧 @𝐃𝐫.𝐍𝐢𝐜𝐀.𝐃𝐏𝐓 #𝐇𝐞𝐚𝐥𝐭𝐡𝐒𝐭𝐫𝐞𝐧𝐠𝐭𝐡𝐌𝐚𝐯𝐞𝐊𝐞𝐧𝐭 
Staple-free! I felt so good this morning I thought I'd dance at least try which was a No-No for just over 3 weeks post-op #stiffhips #breakyoback #stiffback #plif #spinefusion
ACTIVE SPINE ROTATION
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Thoracic spine mobility is something I get questions on a lot. Most often people say they feel stiff/tight, or even have some cervical issues that are related to their thoracic spine. This is one of my favorite drills to work on that, as it incorporates active movement of the spine with active contraction of the hips/lower body. And there's a variety of levels in this video for anyone to try out.

1⃣ Level 1 - Active rotation
2⃣ Level 2 - Active rotation + reach
3⃣ Level 3 - Active rotation + reach + full body tension
4⃣ Level 4 - Counter rotation
5⃣ Level 5 - Counter Rotation + full body tension

Adding in the full body tension (irradiation) can really change the way the exercise feels. The idea is to use the wall to create more tension, and then move around that tension.
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🔑 This is an awesome exercise to really improve spinal movement. It's not abnormal for it to feel easier to rotate in one direction, many people will have a dominant side.
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Save the 📷 or share it with someone in need of some t-spine love 🌈 𝐓𝐡𝐞 𝐌𝐚𝐫𝐞 𝐘𝐚𝐮 𝐊𝐧𝐚𝐰... 𝐅𝐚𝐥𝐥𝐚𝐰 𝐭𝐡𝐞 𝐌𝐚𝐯𝐞𝐊𝐞𝐧𝐭

𝐍𝐢𝐜𝐀 𝐇𝐞𝐥𝐭𝐚𝐧 @𝐃𝐫.𝐍𝐢𝐜𝐀.𝐃𝐏𝐓

#𝐇𝐞𝐚𝐥𝐭𝐡𝐒𝐭𝐫𝐞𝐧𝐠𝐭𝐡𝐌𝐚𝐯𝐞𝐊𝐞𝐧𝐭 📚 𝐓𝐡𝐚𝐧𝐀 𝐲𝐚𝐮 𝐟𝐚𝐫 𝐰𝐚𝐭𝐜𝐡𝐢𝐧𝐠! 𝐏𝐥𝐞𝐚𝐬𝐞 𝐟𝐞𝐞𝐥 𝐟𝐫𝐞𝐞 𝐭𝐚 𝐬𝐡𝐚𝐫𝐞 🔗 , 𝐜𝐚𝐊𝐊𝐞𝐧𝐭, 𝐚𝐬𝐀 𝐪𝐮𝐞𝐬𝐭𝐢𝐚𝐧𝐬, 𝐚𝐫 𝐬𝐞𝐧𝐝 𝐊𝐞 𝐃𝐌𝐬 𝐚𝐧 𝐩𝐡𝐲𝐬𝐢𝐜𝐚𝐥 𝐭𝐡𝐞𝐫𝐚𝐩𝐲 𝐫𝐞𝐥𝐚𝐭𝐞𝐝 𝐪𝐮𝐞𝐬𝐭𝐢𝐚𝐧𝐬. 𝐃𝐌/𝐞𝐊𝐚𝐢𝐥 📧 𝐟𝐚𝐫 𝐚𝐩𝐩𝐚𝐢𝐧𝐭𝐊𝐞𝐧𝐭𝐬.
ACTIVE SPINE ROTATION --- Thoracic spine mobility is something I get questions on a lot. Most often people say they feel stiff/tight, or even have some cervical issues that are related to their thoracic spine. This is one of my favorite drills to work on that, as it incorporates active movement of the spine with active contraction of the hips/lower body. And there's a variety of levels in this video for anyone to try out. 1⃣ Level 1 - Active rotation 2⃣ Level 2 - Active rotation + reach 3⃣ Level 3 - Active rotation + reach + full body tension 4⃣ Level 4 - Counter rotation 5⃣ Level 5 - Counter Rotation + full body tension Adding in the full body tension (irradiation) can really change the way the exercise feels. The idea is to use the wall to create more tension, and then move around that tension. - 🔑 This is an awesome exercise to really improve spinal movement. It's not abnormal for it to feel easier to rotate in one direction, many people will have a dominant side. - Save the 📷 or share it with someone in need of some t-spine love 🌈 𝐓𝐡𝐞 𝐌𝐚𝐫𝐞 𝐘𝐚𝐮 𝐊𝐧𝐚𝐰... 𝐅𝐚𝐥𝐥𝐚𝐰 𝐭𝐡𝐞 𝐌𝐚𝐯𝐞𝐊𝐞𝐧𝐭 𝐍𝐢𝐜𝐀 𝐇𝐞𝐥𝐭𝐚𝐧 @𝐃𝐫.𝐍𝐢𝐜𝐀.𝐃𝐏𝐓 #𝐇𝐞𝐚𝐥𝐭𝐡𝐒𝐭𝐫𝐞𝐧𝐠𝐭𝐡𝐌𝐚𝐯𝐞𝐊𝐞𝐧𝐭  📚 𝐓𝐡𝐚𝐧𝐀 𝐲𝐚𝐮 𝐟𝐚𝐫 𝐰𝐚𝐭𝐜𝐡𝐢𝐧𝐠! 𝐏𝐥𝐞𝐚𝐬𝐞 𝐟𝐞𝐞𝐥 𝐟𝐫𝐞𝐞 𝐭𝐚 𝐬𝐡𝐚𝐫𝐞 🔗 , 𝐜𝐚𝐊𝐊𝐞𝐧𝐭, 𝐚𝐬𝐀 𝐪𝐮𝐞𝐬𝐭𝐢𝐚𝐧𝐬, 𝐚𝐫 𝐬𝐞𝐧𝐝 𝐊𝐞 𝐃𝐌𝐬 𝐚𝐧 𝐩𝐡𝐲𝐬𝐢𝐜𝐚𝐥 𝐭𝐡𝐞𝐫𝐚𝐩𝐲 𝐫𝐞𝐥𝐚𝐭𝐞𝐝 𝐪𝐮𝐞𝐬𝐭𝐢𝐚𝐧𝐬. 𝐃𝐌/𝐞𝐊𝐚𝐢𝐥 📧 𝐟𝐚𝐫 𝐚𝐩𝐩𝐚𝐢𝐧𝐭𝐊𝐞𝐧𝐭𝐬.
The foam roller is a fabulous tool to release the back. What with desk work, motherhood, mobile devices and more... the upper back sits consistently curved. The foam roller is a bulky yet extremely effective tool to fight the hunchback. Give it a try! link in bio and here: http://ow.ly/A0PZ50j3Sjw
#foamroller #roller #foamrollerfriday #fitnessfriday #fitfriday #upperback #thoracicspine #spinestretch #backstretch #rollspine #spinalstretch #physioadvice #releaseupperback #releasespine #deskposture #momposture #mumposture #improveposture #posture #reducedbackpain #reduceneckpain #timetostretch #rollerstretch #stiffback #stiffneck #physiohacks #workhacks #deskhacks
The foam roller is a fabulous tool to release the back. What with desk work, motherhood, mobile devices and more... the upper back sits consistently curved. The foam roller is a bulky yet extremely effective tool to fight the hunchback. Give it a try! link in bio and here: http://ow.ly/A0PZ50j3Sjw #foamroller  #roller  #foamrollerfriday  #fitnessfriday  #fitfriday  #upperback  #thoracicspine  #spinestretch  #backstretch  #rollspine  #spinalstretch  #physioadvice  #releaseupperback  #releasespine  #deskposture  #momposture  #mumposture  #improveposture  #posture  #reducedbackpain  #reduceneckpain  #timetostretch  #rollerstretch  #stiffback  #stiffneck  #physiohacks  #workhacks  #deskhacks 
Was kind of hoping we could all look past the fact that I’m doing like basically everything wrong to get the leg up here. Although let’s be honest, I cheated my hips open every time I did an arabesque in the olden days, too. #stiffback #itried 🀓 I’m setting a little goal to dance a little bit every day and busting a move here or there on the street totally counts. My kids are gonna love me💁🏻‍♀
Was kind of hoping we could all look past the fact that I’m doing like basically everything wrong to get the leg up here. Although let’s be honest, I cheated my hips open every time I did an arabesque in the olden days, too. #stiffback  #itried  🀓 I’m setting a little goal to dance a little bit every day and busting a move here or there on the street totally counts. My kids are gonna love me💁🏻‍♀
Our unique stretching method — The Bendable Body Method — restores damaged fascia tissues in your body. By working on your hard-worn fascia, you are peeling away years of pain and stiffness — literally allowing your body to regenerate new, healthy tissue on a cellular level that is long lasting. It’s like taking a swig from the fountain of youth. Who doesn’t want that? #stretchbetter #assistedstretching #inflexibleyogis #inflexibleyogi #flexibilitytraining #fasciahealth #fascialrelease #stretchclass #tighthamstrings #stiffback #stiffwhere #tightneck #neckpainrelief #hippain
Our unique stretching method — The Bendable Body Method — restores damaged fascia tissues in your body. By working on your hard-worn fascia, you are peeling away years of pain and stiffness — literally allowing your body to regenerate new, healthy tissue on a cellular level that is long lasting. It’s like taking a swig from the fountain of youth. Who doesn’t want that? #stretchbetter  #assistedstretching  #inflexibleyogis  #inflexibleyogi  #flexibilitytraining  #fasciahealth  #fascialrelease  #stretchclass  #tighthamstrings  #stiffback  #stiffwhere  #tightneck  #neckpainrelief  #hippain 
My position for 12 hours today....cant feel my legs, my back is stiff and I have aches in places I didn't know I had! But all worth it seeing @_matthew_mw off on his British Army adventures :-) He's gunna love it!
#numbbum #stiffback #wheresmylegsgone #newadventures #britisharmyjuniorsoldier #followingadream #harrowgateyorkshire
I’m suffering from headache again but whatever. I did a slow run-walk 9km routine at the gym but forgot pictures. Though I felt very ‘soft’, the #sweat and #workout made me feel good. 😜💪👍Here my breakfast yesterday, kimchi egg beehoon soup. Very hearty, very yummy 😛✌🏃‍♀💪😉
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#mileage #runwalk9km #motivation #love #food #foodgasm #foodlover #gymlover #latergram #asianfood #kimchisoup #beehoon #ricevemicelli #delicious #eatwell #livewell #healthy #homecooked #homemade #yougojillie #countyourblessings #restore #stiffneck #stiffback #sad #heal
I’m suffering from headache again but whatever. I did a slow run-walk 9km routine at the gym but forgot pictures. Though I felt very ‘soft’, the #sweat  and #workout  made me feel good. 😜💪👍Here my breakfast yesterday, kimchi egg beehoon soup. Very hearty, very yummy 😛✌🏃‍♀💪😉 . . #mileage  #runwalk9km  #motivation  #love  #food  #foodgasm  #foodlover  #gymlover  #latergram  #asianfood  #kimchisoup  #beehoon  #ricevemicelli  #delicious  #eatwell  #livewell  #healthy  #homecooked  #homemade  #yougojillie  #countyourblessings  #restore  #stiffneck  #stiffback  #sad  #heal 
Have you been waking up with back pain. Try this Simple Back Routine to loosen up your spine. Tag a friend that needs to try this!
Repost from @tony.comella

#physiofood #physiotherapy #physiotherapytips #physicaltherapy #physicaltherapytips #backpain #bodybuilding #fitness #exercise #workout #education #powerlifting #officelife #stress #health #crossfit #prehab101 #fitfam #calisthenics #stiffback #relaxation #achesandpains #USPA #lumbarsprain #desk #backinjury #yoga #pilates #posture #chronicpain
Have you been waking up with back pain. Try this Simple Back Routine to loosen up your spine. Tag a friend that needs to try this! Repost from @tony.comella #physiofood Â #physiotherapy Â #physiotherapytips Â #physicaltherapy Â #physicaltherapytips Â #backpain Â #bodybuilding Â #fitness Â #exercise Â #workout Â #education Â #powerlifting Â #officelife Â #stress Â #health Â #crossfit Â #prehab101 Â #fitfam Â #calisthenics Â #stiffback Â #relaxation Â #achesandpains Â #USPA Â #lumbarsprain Â #desk Â #backinjury Â #yoga Â #pilates Â #posture Â #chronicpain 
It band stretch. Gall bladder meridian. John’s stretch for sure. It’s great for back pain that radiates side to side and digestive health. Give it a try! #gallbladder #stretchclass #assistedstretching #fascia #flexibilitytips #stiffback
Don't forget core strength is not only based on how many crunches you can do! Gotta cover multiple angles that complement your daily life or athletic performance! The body is meant to rotate!  #coretraining #stabilitytraining #overallfitness #weakcore #stiffback #personaltraining
THORACIC THURSDAY:
Today's yoga post isn't JUST thoracic relief, rather these postures provide "feel goodness" for your ENTIRE back!

1. Restorative #matsyasana
(fish pose) with #suptabaddhakonasana (reclining bound angle/ butterfly). This combination posture creates a baby backbend with the support of a bolster beneath the spine as well as a hip/inner thigh release. ***I like to take blocks beneath my knees to increase relaxation/ decrease knee pressure. 
2. #baddhakonasana (bound angle/butterfly) keep legs the same as you left from the bolster, then fold over the legs until the body naturally stops movement. 
3. Maintain the butterfly hip stretch and add in a side bend by walking hands to one side, then to the other. (This is one of my favorite things on the planet!) Enjoy each pose for 1 min, or perhaps a bit longer if your body feels up to it!

September is national yoga month! Online mindful mobility challenge coming up to celebrate! DM me for info or to set up a private session. Link to sign up in bio!!! Mobility matters, folks! ❀

Yoga Schedule:
Tuesday: 
9 am, core and alignment, yoga patch 
Wednesday: 
12 pm, core and alignment, karma tribe
Thursday: 
10 am, release into alignment, yoga patch
Friday:
8:30 am, core and alignment, yoga patch
12 pm,  release into alignment, karma tribe

#yoga #kc #sthirasukham #kansascity #thoracicthursday #stiffback #strongbody #strongmind #butterflypose #butterflyhipstretch #babybackbend #spine #backrelief #mobilitymatters #flexibility #stability #resorativefishpose #restorativeyoga #sidestretch
THORACIC THURSDAY: Today's yoga post isn't JUST thoracic relief, rather these postures provide "feel goodness" for your ENTIRE back! 1. Restorative #matsyasana  (fish pose) with #suptabaddhakonasana  (reclining bound angle/ butterfly). This combination posture creates a baby backbend with the support of a bolster beneath the spine as well as a hip/inner thigh release. ***I like to take blocks beneath my knees to increase relaxation/ decrease knee pressure. 2. #baddhakonasana  (bound angle/butterfly) keep legs the same as you left from the bolster, then fold over the legs until the body naturally stops movement. 3. Maintain the butterfly hip stretch and add in a side bend by walking hands to one side, then to the other. (This is one of my favorite things on the planet!) Enjoy each pose for 1 min, or perhaps a bit longer if your body feels up to it! September is national yoga month! Online mindful mobility challenge coming up to celebrate! DM me for info or to set up a private session. Link to sign up in bio!!! Mobility matters, folks! ❀ Yoga Schedule: Tuesday: 9 am, core and alignment, yoga patch Wednesday: 12 pm, core and alignment, karma tribe Thursday: 10 am, release into alignment, yoga patch Friday: 8:30 am, core and alignment, yoga patch 12 pm,  release into alignment, karma tribe #yoga  #kc  #sthirasukham  #kansascity  #thoracicthursday  #stiffback  #strongbody  #strongmind  #butterflypose  #butterflyhipstretch  #babybackbend  #spine  #backrelief  #mobilitymatters  #flexibility  #stability  #resorativefishpose  #restorativeyoga  #sidestretch 
And We at Celtic Healing Massage & Wellness are here to help.. Call or Text
@lisastpierrelmt 407 613 6360
@brianmcatamneylmt  407 300 6665

Book your Weekend appointment or get scheduled for Next Week..
Come on #Jacksonville let's get u on the path to Wellness

#MedicalMassage #MassageTherapist #Stiffneck #painrelief #stiffback #chronicpain #Reiki #Selfcare #MassageJax #JacksonvilleMassage #MassageJacksonville
#Repost @physioinqnepean_nepeanhydro (@get_repost)
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Pain-free mobilising of a stiff lumbar spine-helping that stiff spine bend forward without pain. 
Chris takes us through a refresher of some of the useful Mulligan’s techniques that help improve movement between the vertebral segments. 
Always fun sharpening our skills together!! #backpain #stiffback #stayactive #movebetter #spinalmobility #nepeanphysiotherapyhydrotherapy #physioinq #nepean #penrith #kingswood #orchardhills
#Repost  @physioinqnepean_nepeanhydro (@get_repost) ・・・ Pain-free mobilising of a stiff lumbar spine-helping that stiff spine bend forward without pain. Chris takes us through a refresher of some of the useful Mulligan’s techniques that help improve movement between the vertebral segments. Always fun sharpening our skills together!! #backpain  #stiffback  #stayactive  #movebetter  #spinalmobility  #nepeanphysiotherapyhydrotherapy  #physioinq  #nepean  #penrith  #kingswood  #orchardhills 
Join us for stretch class tonight in NYC. 6:30pm. It’s time to focus on your fascia. #stretchclass #assistedstretching #fascialrelease #fascia #hamstringstretch #tighthamstrings #flexibilitygoals #stretchyourself #eccentrics #stiffness #stiffback #stiffneck
When you have the whole gym to yourself...including no trainer.
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#whattodo #workitweds #earlybird #stiffback #gettingoldsucks #gymtraining
ABS, SHOULDERS, AND ARMS.. OH MY
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I'm a huge fan of closed chain shoulder work. It's such a great way to tie in the shoulder with the whole body, and with the scapula. And when you can add in some abdominal work (and be shirtless for no reason) it's a win-win.
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Welcome to the exercise ball roll out. They're a fun tool to use to add some variation to your training. They're quite versatile in their ability to be used for a multitude of exercises (hint hint on more videos)
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1⃣ Start off prone on the ball. Begin to walk out with your palms on the ground.
2⃣ ⬆ difficulty the further you go out. When you start it will undoubtedly feel easy, and get progressively more challenging as you roll out.
3⃣ Once you run out of real estate on the ball, go on to your tip toes and perform an iso hold.
4⃣ From here, you can add in unilateral leg lifts and a hold, or if you're feeling really crazy a unilateral arm lift (not shown here)
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This exercise is a great way to change up your ab routine, and give you some novel things to try over a standard plank.
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🔑 Closed chain drills like these give you a lot of bang for your buck. If you're short on time, or just want a great all around compound movement, give these a shot.
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Save the 📷 or share it with someone in need of some shoulder love.
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🌈 The More You Know... Follow the Movement

Nick Helton @Dr.Nick.DPT
#HealthStrengthMovement
ABS, SHOULDERS, AND ARMS.. OH MY --- I'm a huge fan of closed chain shoulder work. It's such a great way to tie in the shoulder with the whole body, and with the scapula. And when you can add in some abdominal work (and be shirtless for no reason) it's a win-win. - Welcome to the exercise ball roll out. They're a fun tool to use to add some variation to your training. They're quite versatile in their ability to be used for a multitude of exercises (hint hint on more videos) - 1⃣ Start off prone on the ball. Begin to walk out with your palms on the ground. 2⃣ ⬆ difficulty the further you go out. When you start it will undoubtedly feel easy, and get progressively more challenging as you roll out. 3⃣ Once you run out of real estate on the ball, go on to your tip toes and perform an iso hold. 4⃣ From here, you can add in unilateral leg lifts and a hold, or if you're feeling really crazy a unilateral arm lift (not shown here) --- This exercise is a great way to change up your ab routine, and give you some novel things to try over a standard plank. -⠀⠀⠀⠀⠀⠀ 🔑 Closed chain drills like these give you a lot of bang for your buck. If you're short on time, or just want a great all around compound movement, give these a shot. ⠀⠀⠀⠀⠀⠀⠀ ⠀ Save the 📷 or share it with someone in need of some shoulder love. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🌈 The More You Know... Follow the Movement Nick Helton @Dr.Nick.DPT #HealthStrengthMovement 
Holistic Flint is launching! It’s been a good start so far and I’ve enjoyed meeting so many amazing people through it! DM @holisticflint for queries and services 😊 #massage #massagetherapy #holistictherapy #startup #soletrader #arttherapy #artandhealing #creativelpractitioners #creatives #carpaltunnel #stiffback #sorefeet #creativebusiness #artistsoninstagram #holisticflint
[AOM EPISODE 176]
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✹THORACIC ROTATION FOR MID-BACK STIFFNESS✹
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💺How often are we sitting all day whether that be at work or at school and start to feel tension build up through our backs? Sitting itself is not necessarily the problem, it's the hours spent sitting and not moving! When we sit hunched over for so many hours, our mid-backs (thoracic spine) can become stiff. This is an area that is designed for mobility and when there are restrictions, the areas above and below will compensate - specifically the shoulders above or the lower back (lumbar spine) below.
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▪Here are 3⃣ variations to work on thoracic mobility - specifically into thoracic rotation!
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1) Thoracic Rotation in 4 point
2) Thoracic Rotation with a groin (adductor) stretch
3) Thoracic Rotation with single arm stability for the shoulders!
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Perform 10 reps x2 for each side. Try these variations and let us know what you think! #artofmobility #aom
[AOM EPISODE 176] . ✹THORACIC ROTATION FOR MID-BACK STIFFNESS✹ . 💺How often are we sitting all day whether that be at work or at school and start to feel tension build up through our backs? Sitting itself is not necessarily the problem, it's the hours spent sitting and not moving! When we sit hunched over for so many hours, our mid-backs (thoracic spine) can become stiff. This is an area that is designed for mobility and when there are restrictions, the areas above and below will compensate - specifically the shoulders above or the lower back (lumbar spine) below. . ▪Here are 3⃣ variations to work on thoracic mobility - specifically into thoracic rotation! . 1) Thoracic Rotation in 4 point 2) Thoracic Rotation with a groin (adductor) stretch 3) Thoracic Rotation with single arm stability for the shoulders! . Perform 10 reps x2 for each side. Try these variations and let us know what you think! #artofmobility  #aom 
So I finally got a #yoga #book 💖 My mom did a lot of yoga in her younger years and was in much better shape 👙 than I am now (with 3 kids, mind you 🀔)
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In my battle against #anxiety #depression my #fatasss and #chronic #stiffback - I thought #whythehellnot ?! I've always wanted to get back into yoga! I did it as a child and loved it and then stopped for some odd reason 🀔 🀔
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So #thankyou to all you #gorgeous yoga masters on here, you guys #motivated me from #couchpotatoe to mat potatoe (corpsepose lol and many others!) 😂😂
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#callanetics is still the #loveofmylife but it's time to expand my horizons and get even more involved with my #mindandbody 💖💖
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#gettingstronger #health #fitness #mentalhealth #loveyourbody #loveyourself #newexperience #trynewthings #coder #teacher #gamer #booklover #yogisofinstagram 🀔 #yogagirl #yogaathome
So I finally got a #yoga  #book  💖 My mom did a lot of yoga in her younger years and was in much better shape 👙 than I am now (with 3 kids, mind you 🀔) . . In my battle against #anxiety  #depression  my #fatasss  and #chronic  #stiffback  - I thought #whythehellnot  ?! I've always wanted to get back into yoga! I did it as a child and loved it and then stopped for some odd reason 🀔 🀔 . . So #thankyou  to all you #gorgeous  yoga masters on here, you guys #motivated  me from #couchpotatoe  to mat potatoe (corpsepose lol and many others!) 😂😂 . . #callanetics  is still the #loveofmylife  but it's time to expand my horizons and get even more involved with my #mindandbody  💖💖 . . #gettingstronger  #health  #fitness  #mentalhealth  #loveyourbody  #loveyourself  #newexperience  #trynewthings  #coder  #teacher  #gamer  #booklover  #yogisofinstagram  🀔 #yogagirl  #yogaathome 
Foam roller treats in store starting back at class tonight!  I like to use small equipment in my classes for variety and challenges. There are only so many mat work exercises, but there are so many more combinations with adding in something  extra to the mix.  Stiff thoracic spines love some extension. #physiotherapy #physioledpilates #pilates #stiffback #liverpool #crosby #backpainrelief #posture #foamroller #iliketomoveitmoveit
Facing my nemesis (backbends) once in a while. The struggle is real.
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If Yan can cook, so can you. If Lian can bend, so can you.
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#TightShoulders #Flatback #Stiffback #Cannotbendbackwards #dropback
My favourite mobility exercise to prevent stiffness in the middle my back and neck. Perfect for Preventing injuries in BJJ. #bjjforlife #bjjmobility #bjj #mobility #mobilitytraining #stiffback #stiffneck #thoracic
Working on my scorpion and I am pretty sure there is concrete in my back! I tried it from handstand today for the first time and it was a little scary. I swear it felt so much deeper than it looks! Something to keep working on. *
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#scorpionpose #pincha #hamdstand #practicemakesprogress #yogastudent #yogamom #yogalife #backbends #stiffback #mustworkonflexiblity #yogaeveryday #photobomber
Do you experience stiffness in your mid-back with working at your desk all day? Try this mid-back activity to loosen up your back muscles. Tag a friend that needs to try this!
Repost from @drkev_hybrid

#physiofood #physiotherapy #physiotherapytips #physicaltherapy #physicaltherapytips #backpain #bodybuilding #fitness #exercise #workout #education #powerlifting #officelife #stress #health #crossfit #prehab101 #fitfam #calisthenics #stiffback #relaxation #achesandpains #USPA #lumbarsprain #desk #backinjury #yoga #pilates #posture #chronicpain
Do you experience stiffness in your mid-back with working at your desk all day? Try this mid-back activity to loosen up your back muscles. Tag a friend that needs to try this! Repost from @drkev_hybrid #physiofood Â #physiotherapy Â #physiotherapytips Â #physicaltherapy Â #physicaltherapytips Â #backpain Â #bodybuilding Â #fitness Â #exercise Â #workout Â #education Â #powerlifting Â #officelife Â #stress Â #health Â #crossfit Â #prehab101 Â #fitfam Â #calisthenics Â #stiffback Â #relaxation Â #achesandpains Â #USPA Â #lumbarsprain Â #desk Â #backinjury Â #yoga Â #pilates Â #posture Â #chronicpain 
THORACIC THURSDAY:
I friggin' love bear twists! They're easy peasy and feel amazing!

There isn't much to it either, just space your feet wide and go to town swinging in partial circles. It feels great before/after triangle pose! *Pro tip: pretend you're wearing a sweater with super long sleeves. It makes it more fun. 
September is national yoga month! Online mindful mobility challenge coming up to celebrate! DM me for info or to set up a private session. Mobility matters, folks! ❀

oga Schedule:
Tuesday: 
9 am, core and alignment, yoga patch 
Wednesday: 
12 pm, core and alignment, karma tribe
Thursday: 
10 am, release into alignment, yoga patch
Friday:
8:30 am, core and alignment, yoga patch
12 pm,  release into alignment, karma tribe

#yoga #kc #sthirasukham #kansascity #thoracicthursday #stiffback #strongbody #strongmind #bears #beartwists #twist #spine #backrelief #mobilitymatters #flexibility #stability
THORACIC THURSDAY: I friggin' love bear twists! They're easy peasy and feel amazing! There isn't much to it either, just space your feet wide and go to town swinging in partial circles. It feels great before/after triangle pose! *Pro tip: pretend you're wearing a sweater with super long sleeves. It makes it more fun. September is national yoga month! Online mindful mobility challenge coming up to celebrate! DM me for info or to set up a private session. Mobility matters, folks! ❀ oga Schedule: Tuesday: 9 am, core and alignment, yoga patch Wednesday: 12 pm, core and alignment, karma tribe Thursday: 10 am, release into alignment, yoga patch Friday: 8:30 am, core and alignment, yoga patch 12 pm,  release into alignment, karma tribe #yoga  #kc  #sthirasukham  #kansascity  #thoracicthursday  #stiffback  #strongbody  #strongmind  #bears  #beartwists  #twist  #spine  #backrelief  #mobilitymatters  #flexibility  #stability 
CelÃœ ty hodiny u počítače můşou za to, ÅŸe moje záda jsou ztuhlá, ÅŸe do levé ruky mi občas něco vystřelí. Tohle je moje nejoblíbenější/nejkratší série cviků, kterÃœ mi moc pomáhají. Jóga totiÅŸ zachrání svět a je jedno kterou variantu si vyberete.) 🧞‍♂
#yogasavetheworld #favouriteseries #positions #of #wheelyoga #stiffback #yogalover #doyoga #ahojzterasy
CelÃœ ty hodiny u počítače můşou za to, ÅŸe moje záda jsou ztuhlá, ÅŸe do levé ruky mi občas něco vystřelí. Tohle je moje nejoblíbenější/nejkratší série cviků, kterÃœ mi moc pomáhají. Jóga totiÅŸ zachrání svět a je jedno kterou variantu si vyberete.) 🧞‍♂ #yogasavetheworld  #favouriteseries  #positions  #of  #wheelyoga  #stiffback  #yogalover  #doyoga  #ahojzterasy 
SHOULDER AND SCAPULAR DRILL

𝐈'𝐊 𝐚 𝐡𝐮𝐠𝐞 𝐟𝐚𝐧 𝐚𝐟 𝐜𝐥𝐚𝐬𝐞𝐝 𝐜𝐡𝐚𝐢𝐧 𝐬𝐡𝐚𝐮𝐥𝐝𝐞𝐫 𝐰𝐚𝐫𝐀. 𝐈𝐭'𝐬 𝐬𝐮𝐜𝐡 𝐚 𝐠𝐫𝐞𝐚𝐭 𝐰𝐚𝐲 𝐭𝐚 𝐭𝐢𝐞 𝐢𝐧 𝐭𝐡𝐞 𝐬𝐡𝐚𝐮𝐥𝐝𝐞𝐫 𝐰𝐢𝐭𝐡 𝐭𝐡𝐞 𝐰𝐡𝐚𝐥𝐞 𝐛𝐚𝐝𝐲, 𝐚𝐧𝐝 𝐰𝐢𝐭𝐡 𝐭𝐡𝐞 𝐬𝐜𝐚𝐩𝐮𝐥𝐚.

Closed chain work is often a great test/retest when working with patients with shoulder pain. Being able to visualize the shoulder, scapula, and upper thoracic give some great context to dynamic strength of the shoulder.

1⃣ Start off in the push up position. Walk your arms out to the left or right. Try to keep your body stable as your arms are moving to add more dynamic abdominal strength. I like to work elbows straight to add more tension to the shoulder/scapula, but arms bent could be a great pec/triceps workout.
2⃣ ⬆ difficulty, elevate yourself on a higher surface. If you're in the gym, a bench works well. Or at home a couch, ottoman, or recliner can work just fine.
3⃣ If you want to make that even more challenging, add an unstable surface. The exercise ball moves and gives as you try to walk with your arms, increasing the demand to keep your body still. You can see the speed difference here vs the level ground. 
I use the clock analogy a lot, because it's simple to imagine, but go from noon to 3 o'clock, then noon to 9 o'clock. Focus on quality over quantity here. ⠀⠀⠀⠀⠀⠀ -
🔑 Closed chain drills like these give you a lot of bang for your buck. If you're short on time, or just want a great all around compound movement, give these a shot.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Save the 📷 or share it with someone in need of some shoulder love. -
🌈 The More You Know... 𝐅𝐚𝐥𝐥𝐚𝐰 𝐭𝐡𝐞 𝐌𝐚𝐯𝐞𝐊𝐞𝐧𝐭
-
Nick Helton @Dr.Nick.DPT
#HealthStrengthMovement
SHOULDER AND SCAPULAR DRILL 𝐈'𝐊 𝐚 𝐡𝐮𝐠𝐞 𝐟𝐚𝐧 𝐚𝐟 𝐜𝐥𝐚𝐬𝐞𝐝 𝐜𝐡𝐚𝐢𝐧 𝐬𝐡𝐚𝐮𝐥𝐝𝐞𝐫 𝐰𝐚𝐫𝐀. 𝐈𝐭'𝐬 𝐬𝐮𝐜𝐡 𝐚 𝐠𝐫𝐞𝐚𝐭 𝐰𝐚𝐲 𝐭𝐚 𝐭𝐢𝐞 𝐢𝐧 𝐭𝐡𝐞 𝐬𝐡𝐚𝐮𝐥𝐝𝐞𝐫 𝐰𝐢𝐭𝐡 𝐭𝐡𝐞 𝐰𝐡𝐚𝐥𝐞 𝐛𝐚𝐝𝐲, 𝐚𝐧𝐝 𝐰𝐢𝐭𝐡 𝐭𝐡𝐞 𝐬𝐜𝐚𝐩𝐮𝐥𝐚. Closed chain work is often a great test/retest when working with patients with shoulder pain. Being able to visualize the shoulder, scapula, and upper thoracic give some great context to dynamic strength of the shoulder. 1⃣ Start off in the push up position. Walk your arms out to the left or right. Try to keep your body stable as your arms are moving to add more dynamic abdominal strength. I like to work elbows straight to add more tension to the shoulder/scapula, but arms bent could be a great pec/triceps workout. 2⃣ ⬆ difficulty, elevate yourself on a higher surface. If you're in the gym, a bench works well. Or at home a couch, ottoman, or recliner can work just fine. 3⃣ If you want to make that even more challenging, add an unstable surface. The exercise ball moves and gives as you try to walk with your arms, increasing the demand to keep your body still. You can see the speed difference here vs the level ground. I use the clock analogy a lot, because it's simple to imagine, but go from noon to 3 o'clock, then noon to 9 o'clock. Focus on quality over quantity here. ⠀⠀⠀⠀⠀⠀ - 🔑 Closed chain drills like these give you a lot of bang for your buck. If you're short on time, or just want a great all around compound movement, give these a shot. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Save the 📷 or share it with someone in need of some shoulder love. - 🌈 The More You Know... 𝐅𝐚𝐥𝐥𝐚𝐰 𝐭𝐡𝐞 𝐌𝐚𝐯𝐞𝐊𝐞𝐧𝐭 - Nick Helton @Dr.Nick.DPT #HealthStrengthMovement 
Today has been one of those trying days.  I'm not going to lie.. these are the same workout clothes I wore yesterday 🀷‍♀🀊‍♀. I know what your thinking 🀢🀮. When your two year old has a rough night and you feel like you FINALLY are able to get some sleep, THEN the alarm goes off you would do what it takes to 🚫 wake the bear too.

This lead into not really wanting to do my workout this morning. #halfassedit t  I didn't stop but I did pause A LOT. What can I say.. I have my moment too!! I just felt in a fog All day. I had TOTALLY FULL intentions to workout again tonight to make up for my lack of motivation.  A nap won over the treadmill. #listentoyourbody  When your body tells you to ⚠ before it MAKES YOU 🛑. ITS IN YOUR BEST INTEREST TO LISTEN!!! The best part is I have learned this lesson the hard way.. more than once. Tomorrow is a new day and a great time to start over. #newbeginings 
#mommytroubles #momhood #samedayrepair #hardpart #listenlinda #bodycare #soretoday #acheallover #naptime😎 #epsonsalt #dontpokethebear #terriabletwos #nightmares #stiffneck #stiffback #painmedsplease #caffineivplease #useyourmanners #filterlöst #giveadamnsbusted #fuckengiven
Today has been one of those trying days. I'm not going to lie.. these are the same workout clothes I wore yesterday 🀷‍♀🀊‍♀. I know what your thinking 🀢🀮. When your two year old has a rough night and you feel like you FINALLY are able to get some sleep, THEN the alarm goes off you would do what it takes to 🚫 wake the bear too. This lead into not really wanting to do my workout this morning. #halfassedit  t I didn't stop but I did pause A LOT. What can I say.. I have my moment too!! I just felt in a fog All day. I had TOTALLY FULL intentions to workout again tonight to make up for my lack of motivation. A nap won over the treadmill. #listentoyourbody  When your body tells you to ⚠ before it MAKES YOU 🛑. ITS IN YOUR BEST INTEREST TO LISTEN!!! The best part is I have learned this lesson the hard way.. more than once. Tomorrow is a new day and a great time to start over. #newbeginings  #mommytroubles  #momhood  #samedayrepair  #hardpart  #listenlinda  #bodycare  #soretoday  #acheallover  #naptime ðŸ˜Ž #epsonsalt  #dontpokethebear  #terriabletwos  #nightmares  #stiffneck  #stiffback  #painmedsplease  #caffineivplease  #useyourmanners  #filterlöst  #giveadamnsbusted  #fuckengiven 
Here is an example of excessive hip internal rotation. This is usually due to the femur sitting more than 15 degrees anteriorly in the hip socket(acetabulum). Excessive hip internal rotation can occur from ‘W’ sitting or could be congenital. Patients become predisposed to anterior ankle pronation (when the outside of your foot rocks slightly up), and stiffness in the lumbar spine. To combat this condition, strengthen the hip external rotators,  increase core work, and avoid ‘W’ sitting! #sportsmedicine #physicaltherapist #conciergept #physicaltherapy #stiffback #tighthips #pt
Here is an example of excessive hip internal rotation. This is usually due to the femur sitting more than 15 degrees anteriorly in the hip socket(acetabulum). Excessive hip internal rotation can occur from ‘W’ sitting or could be congenital. Patients become predisposed to anterior ankle pronation (when the outside of your foot rocks slightly up), and stiffness in the lumbar spine. To combat this condition, strengthen the hip external rotators, increase core work, and avoid ‘W’ sitting! #sportsmedicine  #physicaltherapist  #conciergept  #physicaltherapy  #stiffback  #tighthips  #pt 
Got a stiff upper and middle back, thanks to the 9 to 5 grind.. Let our Physiotherapists help you rid the aches and pain.. To know more call : 70455 95996 or visit our website : alchemylife.in
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#physiotherapy #physicaltherapy
#physiotherapist #physiotreatment
#thealchemylife
#backpain
#stiffback
#painrelief #upperbackpain
#manipulationtechniques
#backpainrelief