🧘🏼♂️ Improving Mobility 🧘🏼♀️
Ignore the exercise and focus on the principles. In this drill there are 3 parts.
1️⃣ Isometric loading of the regressive angular tissue - AKA isometric loading of the opposing muscle to what you want to stretch.
This recruits a lot of motor units in that tissue safely, and helps strengthen them.
2️⃣ Concentric loading of the same tissue. Same principle, but adding in movement. Strengthening the muscles in the end range of motion.
3️⃣ Unloaded concentric contraction of the same tissue.
Now we can see the full potential ACTIVE range of motion in that movement. AKA how much you can use that joint.
How this works? 🤔
By safely loading opposing muscles to strengthen them in their end ranges of motion (near the limit of available movement), you increase the potential for further movement as you have the strength to move yourself there.
Then you practice that thing and learn to own that movement. Rinse and repeat.
We are pleased to post today's Correll Law Firm #caraccident#personalinjury tip for folks - whether the collision happened recently or you are months after the fact and you are dealing with the other side's insurance company remember: #knowledgeispower
Ha 7 semanas, impossibilitado de usar o braço esquerdo, venho dedicando meu esforço ao exercício que imaginei promover o melhor treino possível dentro “ do que dava “. Esforços foram concentrados no agachamento livre, e pelo menos 100 repetições são feitas todo treino, faça chuva ou faça sol.
O autor do post da ênfase a otimização de treino, mas o que percebo é que, mesmo com minha prática se limitando ao agachamento, os benefícios metabólicos em relação ao bem estar, energia e disposição, crescem exponencialmente!!! #disciplina#foco#mindfull#rehab
Quality Physio: we provide home visits physiotherapy wherever you need and when you need it.
We are able to provide all the usual clinic equipment to you at your home, at the nursing home, or at the residential home.
So, just over 3 months ago, I dislocated my shoulder - an anterior dislocation. Quite a traumatic injury for the joint and subsequently, I lost almost all feeling in my left shoulder from doing nerve damage to the axhillary nerve (runs below the deltoid muscles). The deltoid muscles were essentially paralysed as they were not engaging at all during movement, with no feeling either. I had a lot of tingles going on and then I felt muscle soreness if you poked or bumped it (from the muscle being ripped out of place) but still no muscle contraction or feeling on the skin.
It's been slinged up and I've gone from not being able to pull my trousers up to being able to have it free and then build up some range of motion, sensation and strength in the shoulder which has been a real mental battle.
I was back in the gym as soon as I could be and built back into my football too. Using the safety squat bar has been a lifesaver in terms of keeping me sane as I've been able to keep things heavier there. I deadlifted for the the first time since the injury last week which was good but I don't know when I'll be able to bench with weight confidently although, first and foremost, I just want a healthy shoulder. As you can see though, upper body weights with rotations, pressing and pulls (not shown) are back in the regime which I've been building up sensibly.
Here are a few examples of exercises I've been doing from as soon as I could, to more recently with weights involved. These are examples of me working my 'bad' shoulder but I performed each single arm exercise on the good shoulder too, to not only keep that side working but also, to keep aware of what things should feel like with the joint / muscle. Progression has been made but still work to be done. At the very least, I'm feeling more sane now that I can actually do stuff - let's keep working!
Big up to the NHS treatment I received on the evening it happened too. They put me back together and then followed up with some physio. 👏
IT Band Syndrome (ITBS) is a potential cause of lateral knee pain that is common in runners and cyclists 🚴♂️
The ITB is a very thick and strong band of connective tissue that is located on the lateral thigh from the hip musculature to the lateral part of the knee
Previously, it was thought that the ITB would slide back and forth over the lateral femoral condyle when the knee was moved, causing a "friction syndrome" 🚫
However, we now know that this is not the case, as the ITB is actually attached to the condyle and doesn't actually move 🤯
Now, there is evidence that the ITB actually compresses a layer of highly-vascularized and innervated fat and connective tissue between the ITB and condyle
So, if you're foam rolling the ITB near the knee where it hurts, you're only further compressing structures that have been irritated by compression 👎🏻
Also, if you're foam rolling the portion of the ITB on the thigh to "loosen it up," or "break up adhesions," you're not really doing anything. It's been shown that it takes almost 2,000 lbs of force to increase it's length by 1%, so soft tissue work to it isn't doing anything besides "hurting so good"
The best way to treat ITBS is to improve the strength of the hip abductors and external rotators (due to it's physical connection to these muscles), and to modify painful activities 🏋️♀️
Tag a friend who's always blasting their ITB with the foam roller, and leave any questions ⬇️!
Disclaimer: This is not medical advice. If you are currently experiencing pain, call 860-691-8960 to schedule an appointment with me at Spectrum PT in Niantic
Hamstrings are a tricky muscle. And a pulled hamstring is One of the most common injuries in sports (running season is here), running and life. Studies have shown that when hamstrings are trained w/ a heavy eccentric focus you can drastically reduce injuries. I’m sure you guys have seen Nordic curls and single leg curls but to be honest most people aren’t strong enough to do these correctly. Here is a great bridge to get to those movements safely. Grab you some sliders and try these out. #24Life
I’ll often get asked: “What makes a good PT/chiro/therapist?”
“Who do you recommend I see for XYZ pain/issue?” Some of the best therapists I know share these qualities:
1️⃣ They actively listen ( not just waiting for their turn to talk )
2️⃣ They respectfully educate ( not lecture )
3️⃣ They empower their clients to take actionable steps to better themselves ( instead of waiting to be “fixed” )
4️⃣ They actually care ( and are just good people )
Il muscolo tricipite brachiale è l'antagonista del muscolo bicipite ed è il responsabile della maggior parte del volume del braccio.
Esso è formato da tre capi: ◾Il capo lungo parte dalla tuberosità sottoglenoidea della scapola e si porta in basso passando attraverso il triangolo dei muscoli rotondi;
◾ il capo laterale parte dalla faccia posteriore del corpo dell'omero, sopra il solco del nervo radiale; ◾il capo mediale parte dalla faccia posteriore del corpo dell'omero, sotto il solco del nervo radiale.
Ni som inte vet om hennes historia så kan jag åter berätta! 🌞 SVEA's SOLSKENSHISTORIA 🌞
Svea hade problem med hälta och fick göra artroskopi. När artroskopin i armbågen gjordes visade det sig att hon hade en väldigt ful led med mkt skador. Kirurgen tog det jobbiga beslutet att ringa matte när Svea låg på operationsbordet och frågade henne hur hon ville göra pga skadorna.
Kirurgen talade om att prognosen va mkt dålig men att matte själv fick bestämma om hon ville gå vidare och verkligen "chansa" eller låta Svea få somna in.
Och när en kirurg ringer om en sådan sak så är det verkligen allvarliga skador i en led.
Matte blev oerhört chockad, men tog beslut att försöka ge det en chans. Svea är ju hennes allt. Minns första rehabbesöket hos mig på Strömsholm när tårar av oro föll från mattes kinder.
Svea genomgick en väldigt lång rehab, och har en otroligt duktig matte som följde alla mina instruktioner.
Det gick otroligt bra, Svea svarade mkt bra på rehabiliteringen!
Alla hundar blir inte bra tyvärr även om djurägare ger sitt djur en chans när det är dålig prognos. Det är väldigt individuellt och det är oerhört viktigt för djurägare att veta detta!
Både kirurgen och jag på rehab talade om för djurägaren att man verkligen "chansade" i detta läget. Inga garantier fanns!
Och då är det väl härligt att se att allt gick så här bra ❤
Lower extremity movement dysfunction refers to a compromise in the state of the structural integrity of the human movement system!
Such compromise affects us bidirectionally in that dysfunctional ankle movement can substantially cause injury to the knees, ultimately leading to lower back pains (LBP). Within every movement, the body attempts to realign itself over a constant moving base. Thus, when changes in alignment occurs at one particular joint, then changes in alignment must occur at other such as in walking, or running!
56 Days Sober 🙌🏼🙌🏼🙌🏼🙌🏼🙌🏼🙌🏼 This is an accomplishment for me. I mean, every day that I’m sober is an accomplishment. But today especially.
Today marks the longest sobriety date I’ve had in 7 years.
I’m proud of how far I’ve come.
I’m amazed at how easy putting the drink down has been.
I’m motivated to continue on my journey.
I’m encouraged by what the future holds.
Today, I am grateful to be alive. I am grateful to be sober. I am grateful that I’ve been given this opportunity to learn and grow. I’m blessed to be alive.
4 917 minutes ago
Pourquoi vous devriez tester l'EMS ? 🤔
Parce qu'en plus de vous maintenir en bonne santé, la pratique d'une activité sportive vous aide à mieux gérer votre stress et à réduire la sensation de fatigue ! 😍 🏋️♂️ 🤗 Envie d'essayer ? ⬇️ Première séance gratuite 🏅💪
1 817 minutes ago
Do you really get what this means? Cause it’s GOLD
1- Access your joints in isolation to figure out how fluidly they can move on their own, without another part of the body trying to create movement for them- this is what a coach might refer to as a compensation. I.e when I try raise my arm overhead, my shoulder starts feeling ‘tight’, it won’t go any higher unless I arch my back.
2- Choose movements that respect the CURRENT boundaries of that joint so you do not reinforce compensations from other parts of the body trying to make up for said limitations. I.e Only pressing from overhead on angles where the back is not forced to bend backwards like a landline press or incline bench.
3- Program accessory work that is specific to the limited joint, with the intention of increasing its strength/control through a larger range of motion. You base these off the limitations found in your isolated joint assessment as well as the demands of positional strength specifically to the sports/hobbies/life you live in. Through the @functionalrangeconditioning System, you would use a variety of active stretching, joint articulations and time under tension near/at your current end range of motion to create a more positive/responsive line of communication between you and the part of yourself you want to control.
4- From head to toe, follow the steps over and over. As your body adapts, the implements you use in each step will increase in complexity/intensity/volume/duration etc. Your joint increases it’s parameters and so do you.
These steps are focused on developing healthy joints. A healthy joint moves very fluidly, without creaking or cracking, without pain, without feeling like it’s ‘hitting a wall’. It’s total potential for motion is FREE from interruptions by the nervous system. It can move independently and therefore when it joins a system of other healthy joints it’s capacity to express control, strength, endurance and power within skills, exercises, posture, etc will all be greater and with decreased risk of injury and fatigue.
🔥 Ankle Dorsiflexion: Knee to Wall 🔥
📍Indications/Applications: Warmup to provide small and likely temporary increases in ankle dorsiflexion range of motion in the healthy population. Exposure to ankle dorsiflexion in the rehab setting for ankle sprains and other injuries.
🛠Equipment Required: None!
📌Execution: Begin in a half kneeling position. If needed, stabilize heel with one hand while rocking the knee over the toes or go as far as comfortable. Explore different planes of motion as needed. Perform for 15-20 repetitions per side.
🔗Progressions: Add a kettlebell on top of the thigh for added load.
✂️Regressions: Smaller range of motion.
🖇Modifications: Perform in standing with hands against a wall.
📝Notes: Do not perform in isolation. If possible, immediately follow up with a squat, lunge, or other applicable movement.
🏷 Try it and tag me in your story so I can share it!
In between strength days, it’s body pain program development days/recover time. The focus is on movement, muscle recruitment and range of motion. Not sets and reps. It’s all about just moving to keep mobile and stop the body seizing up with stiffness, aches and pains. I’m constantly working on program variations for this new part of my small group sessions so I can offer different levels of intensity to suit individual needs. I coach each person to understand that the focus is not to smash out as much as you can, but to focus on just keeping the body moving as consistently as you can manage to enable better function and less pain. #. Now when one of my regular PT clients walk in and say, “I’ve injured/am unwell/flared up today I don’t think I can manage my usual weights, can we do a body pain session?” I am able to bring to them something suitable to their specific needs, programming and fitness level all based around suspension training variations and it’s fantastic to see their satisfaction with their own abilities to move successfully through a bad day. #bodypainprogram#fibromyalgia#hashimotos#pain#painmanagement#rehab#trx#suspensiontraining#recovery#personaltrainer#ptmum#belgravept#metaboliccoach#rehabtrainer#smarttraining#edgepowerpersonalfitness#australia