More hinge work. With all of the "band around the knees" and "spread the floor" exercises, here's one that actually has your adductors contribute promoting more joint centration through co contraction around the hip. Not just focusing on abduction and external rotation to force glute activity. We are teaching everything around the joint to play a role helping to keep it more efficient and healthy😃
-movement comes from the hips only. Not the waist
-push the table away from you chest. Do not lift your chest away from the table
-control down just touching hands to the table not falling to table and catching yourself
-Touch ties together behind you and squeeze the block. -you need to squeeze the block the whole time. In the way down and up as well as the transition.
If this isn't difficult then you're doing it wrong or you don't need it.
Working on Weaknesses.
Training soll Spaß machen - keine Frage. Wir wollen stärker werden. Muskeln aufbauen. Uns auspowern.
Oft machen wir dann aber nur Übungen, die wir eh schon gut können. Übungen, bei denen wir eh schon stark sind. .
An unseren Schwachstellen arbeiten - das macht selten Spaß. Unsere Beweglichkeit verbessern. Neue Bewegungen erlernen. Übungen machen, in denen wir schlecht sind. Schwach. Instabil. Uns unwohl fühlen. Außerhalb unserer Komfortzone sind.
Dort entstehen aber die größten Verbesserungen. Wahre Fortschritte entstehen außerhalb der Komfort-Zone.
⚡️Miniband Werrrk ⚡️can be done anywhere, anytime! Finally got me some new banzzz 🤗 -Here are a few exercises I did as part of my leg workout today. Give 'em a try. You'll thank me later 💁🏽Feel the BURRRNNN🔥#staythirsty
So after the last couple months working on getting my back right I finally got something new to work on. I've been hammering SL hamstring work and tons of reverse hyper work for my low back/glute issues. Nothing has seemed to help. Thanks to @wodbodymassage for finding a completely new issue to work on. "Imbalances" in your antagonist/agonist muscle group (or push:pull) can cause issues. Here is my step one to fixing it! Wayyyy harder than is looks. #TheStrengthFeed#oakcitystrength#adductors#hips#glutes#strength
Enjoying the winter roses in the garden on rest day.🌸💜🌸
It is amazing how making one simple change to your workout can have such a big impact!!
I have quite a lot DOMS from yesterday's sled runs in places that I wasn't expecting! 😁😂
So yes it is rest for me today!
I love the flexibility that split training gives that allows me to do this.
And why do we need rest?
Well read on for a few key reasons from the Fit Bit blog by Dean Karnazes.
Here are six simple reasons why getting your rest is so important.
1. REST PREVENTS INJURY
It’s common sense that resting is beneficial for injury reduction, but why? Well for starters, rest days prevent overuse. That extends from running to lifting and even walking. If you’re a regular runner, you know how much your legs and feet can take until you just need a day off. If you push it too hard without a break, your muscles and joints suffer from overuse and that’s where injuries can happen.
2. YOUR MUSCLES NEED REST
This is likely the first thing you learned about strength training. When you lift weights, you’re essentially tearing muscle fibers. But without a proper period of rest for your immune system to repair and grow the muscle, you’re not going to get the benefit of your training. That’s why you need to vary the muscle groups you engage on staggered days.
3. YOUR PERFORMANCE WON’T DIP
In general, it takes your body almost two weeks of non-activity before you start losing a noticeable amount of your progress or performance level. So don’t think that taking a day or two off from training will set you back all that hard work you’ve put in.
4. OVER-TRAINING AFFECTS SLEEP
Is your sleep data all over the place? Over-training could be the culprit. Too much exercise can put your body in a constant state of restlessness or on high alert making a good night’s sleep tough to achieve. A telltale sign is an increase in your resting heart rate. Taking those rest days can help bring down your alertness and heart rate, which can help get you a night of sound sleep.
Sleep is so important to your general rest and well-being, strive to improve your quality & amount of sound sleep. Continued in comments ⬇️
🔥SQUAT WITHOUT KNEE PAIN 🔥 .
Always think of your Body as 1 unit. Weakness in 1 area can lead to injuries in the other
Adductors are one of the most ignored group of muscles that cause injuries and tightness in the lower body of individuals
Adductors are basically the "Inside Thigh" Muscles that aid in bringing your legs towards the body
When working in concert with other muscles, the adductors keep the hips and knees balanced, creating a natural alignment during these athletic motions.” Weakness in hip adductor muscles can cause changes in biomechanics, resulting in decreased athletic performance and increased risk of injury
Ow I know you must be having the isolation fancy machines for Adductors in your gym but apart from Glutes, Hamstrings and quads, Sumo Squats have shown to have a good deal of Adductor Region Activation and fortunately you can put significant as you get stronger
Here I am performing Sumo Squat Landmine Variation
Trust me, it will also improve your performance in the Conventional Back Squats
To start woth Perform 3-4 sets for 8-10 repetitions with Progressively Overloading every single week
Also many people with chronic knee issues find that Sumo Squats are much easier on their knees than the Conventional Back squats. So SHUT UP AND SQUAT! Via @abhinavfitness
Dancing in confetti rooms is definitely one of my new favorite things, thanks to @colorfactoryco 😂@catie.brier.contortion and I had a BLAST 👯🎊⠀
In other news: @physioflexsf is NOW ENROLLING for OCTOBER's Online Flexibility INTENSIVE...MIDDLE SPLITS! 🎉 Get bendy 🙃 from *anywhere* 🎊With our square splits September intensive drawing to a close, we’re gearing up for OCTOBER: the month of MIDDLE SPLITS 🤸🏻♀️ Do you want to supercharge your middle split flexibility, while having weekly guidance from your own, personal flexibility coach? This program SAFELY ramps up your flexibility in FOUR weeks ⏳and will also leave you with a comprehensive flexibility program to keep working on even after the intensive is over 👍 There are only 1️⃣5️⃣ students per intensive, so you you’ll get tons of one-on-one attention! Each week, you’ll be provided with a new flexibility routine to be completed 3-5 times that week ✅This program is custom designed to each group, and will be progressive throughout the four weeks. ✨ Want to learn more?! Check out the link in @physioflexsf bio 💁🏻and tag a friend 👯But sign up fast…the last intensive booked out in only 3️⃣ days 😱
You're the butter to my croissant 🥐 the Buzz to my Woody, and the Jwow to my Snookie. Happy birthday to someone who is smart, gorgeous, funny and reminds me a lot of myself... from one fabulous bitch to another! Love you @msheidir 😘 #wcw#happybirthday#bff
Fix yo squats! A shift pattern into the deep squat movement can indicate a lower extremity reciprocal pattern with a loss of hip rotation. Using he "S" sit technique can help highlight the movement deficit when assessed right to left. Take it to the next level with use of a kettle bell to mobilize the adductor musculature and improve core activation by maintaining an upright position! Move Free, Move Right! #hipmobility#kettlebell#squats#corework#adductors#crossfit#overheadsquat
This weeks Wellness Wednesday stretch- COSACK SQUATS 🏋🏻🏃🏻 This is a great dynamic stretch for the ADDUCTORS a muscle group that is commonly overlooked and usually very tight! Most people only address the hip flexors & hamstrings with and low back or leg tightness and forget about this important muscle group! This stretch is super simple and will quickly give you results regarding tightness and mobility 👍💪 So try this one out this week!
💥Today I did heavy deep squats for the 2nd time in 3 days. With a rushed warm up, all the travel and walking I strained my left adductor on my 2nd set.
🤷🏼♂️ INSTEAD of packing up and leaving the gym I was able to modify the rest of my workout to focus on working around my injured inner thigh.
🏋 I focused on hinge movements (RDL/Glute Thrusts) with narrow feet to really focus on the hamstring and glute muscles to perform the exercise. Notice foot distance and backward hip displacement to achieve full range of motion. Keep your head neutral to minimize low back extension.
🚑 As always maintain a 💪🏻 strong rigid spine in deep hip flexion. Will go into more depth on maintain a flat back in the hinge (hip flexion) position soon!
#Repost @tkstretching (@get_repost)
No fun when your adductors are tight.. can cause a lot of pain! Get the relief you need today and get in for some FST! 🙌🏻❤️ thanks @danny_page_ for being our amazing model 😝👍🏻
Oblique Hip Lift
Excellent exercise to target the obliques from @posturalrestorationinst. Rotating the top hip in front of the other and pushing the ribs away from the ground puts the obliques in a better position to help create a zone of apposition (ZOA). This is one tough exercise and gets that oblique 'burn' without the crunches. Added bonus of adductor strengthening as well.
➡️ side plank position, place on foot in front of the other heel to toe -
➡️ rotate the top hip in front of the other -
➡️ round the back and push elbow into the ground (ZOA), place opposite hand behind head -
➡️ inhale through the nose (rib/post mediastinum expansion) and bring the lower leg up to touch the elbow -
➡️ exhale and return
* this exercise can also be performed on the right side, just try to maintain left ab wall
New vid up, link in bio! This #hamstring is becoming a far bigger issue than it should be 😡 Tweaked my #adductors on the other leg last Friday; glad they felt well enough to hit my scheduled #highbar#squats today, but there's clearly still some #caving of that right knee 😥 I got a nice #footmassage at @neufitrfp yesterday so that didn't hurt! If you'd like to head off any #injuries of your own, it won't hurt to check out the #squattechnique video @mikelusbystrongman and I put together, you can check it out in my bio 👍 #powerlifting#injuriessuck
Normal day at the office ⚽⚽⚽ here is whizz getting some acupuncture treatment for an irritated groin. When managing groins it's essential to work all round the pelvis - even the side that doesn't hurt.
Remember people who do sport for a living can suffer from the every day ailments too. Stretching your leg out to catch a football can hurt, something your body isn't designed to do then add a bad mattress, broken sleep can all add up and create an injury.
Making sure that any every day thing you do Whether it be, sleeping at an angle, on your front, sitting on the couch sideways, having your seat in your car too far back can annoy the pelvic area and then you go and do your sport of choice or play for a team this can have an effect on your muscles and joints. Same if you went to work at an office all day.
Your sleep and posture are awfully important to us as people and it's something that can be taken for granted. So make sure whatever you do when you are stiff or have an injury is to make sure you look after the little things in rehab as well as the big things.
Have a happy Tuesday!
You wanna, you wanna
You want a hot body? You want a Bugatti?
You want a Maserati? You better work bitch 💦💪🏽 I was just relieved to have made it through all four rounds without eating sh*t 💩 I hope you're all having an amazing start to your week!! 🙃 #moveitmonday
Adductors – http://bit.ly/2nqCPBQ
Pre-approved CEC Exam - http://bit.ly/2qWmEy8
Imagine how much better your functional anatomy knowledge would be at the end of a year, if you tackled just one of these articles and exams per week (not to mention having more than enough CE’s to renew your certification/license). Gain access to 500+ articles, 400+ videos, 70+ online courses & a pop-up glossary - New content added every week! - http://bit.ly/1o4OCD6