Improve shoulder and thoracic mobility and build up a strong shoulder with this variation of the arm bar. This is more advanced and isn't something to jump right into if you have any history of shoulder injury or haven't been spending time building up the traditional arm bar
Make sure to go light with this one starting out and have someone spotting you if you haven't tried before, but this can be a game changing mobility exercise for anyone limited in that area. Be a good friend and share it with someone who needs it
At the start of the year, i began a small project involving injury prevention and performance improvement in grassroots sports. I targeted those kids not part of the "elite pathways" and designed for them specific systems and programs with the aim of increasing their physical and mental confidence when competing. The processes definitely aren't perfect, but success stories such as the picture above tell me that im on the right track.
This boy (who's name i won't mention) went through immense hardship and personal problems, causing him to lose all his confidence. He was about to quit his favourite sport. Today he has just made a representative team and i couldn't be more prouder of his hard work and determination 💪💪 Thanks for inspiring me and letting me be a small part of your journey!
Reposting this for those of you who asked about working on squatting with less than ideal ankle mobility. Two videos comin at ya, first one without sound, for those of you who just want the goodies without all the knowledge bombs 😜, second one (swipe left 👈🏾) with all the talking and Maestro madness.
The goblet squat is hands-down my favorite squat variation for a few reasons. It requires less ankle dorsiflexion than other squats, and holding weight in front of you serves as a counterbalance, helping you to keep your chest/torso more upright throughout the entirety of the squat. Because of the more upright torsos position, this is also a great option for folks with limited hip mobility and/or pinching hips.
How to? Choose a light weight (KB or DB works fine) and hold it at chest height. Get your feet in a squat width (hip-width apart), with the toes either facing forward to SLIGHTLY turned out. (I've discussed the turn-out before, but I'm guessing that this post will warrant another discussion. For now, suffice to say it if you turn the feet out too much you will not be forced to work on your 💩y ankle dorsiflexion, which should be part of this drill when using it as a corrective for the squat pattern.) From here, unlock the hips by pushing your butt SLIGHTLY backwards, and then descending straight down.
This is a squat, not a deadlift, and as such, after the hips have been unlocked, they should go down, not continue traveling backwards. Use the kettlebell/dumbbell as a counterbalance, and position it either further or closer to your chest as needed to help you maintain an upright torso.
Try to hang out at the bottom of the squat for a few seconds and work on getting comfortable in that bottom. Focus on moving through good positions and avoid holding your breath. Rinse and repeat. Give it a shot and let me know how it goes.
Like it? Repost it. Don't understand it? Hit me up and get #Maestrofied .
Be sure to follow The Movement Maestro on FB, Instagram, Twitter, and YouTube for all things #movement and #mobility related. Come move with the Maestro.
💥ARTHRITIS & BACK PAIN💥
Health professionals hear this a lot: "I have back pain because of arthritis."
That's never the whole picture. Pain is multifactorial and complex. Dig it?
Don't sit still. Make moves! 🏋
Nick Hannah, PT
Videman T et al. Associations between back pain history and lumbar MRI findings. 2003. Spine. 28:582-588.
✨Christmas is just around the corner✨
Do you need Physiotherapy treatment or would you like to continue Pilates over the Christmas period?
The Body Refinery will be open with the exception of the public holidays (24th, 25th, 26th Dec and 1st Jan)!
We will be operating on a modified timetable between Monday 18 December 2017 and Saturday 13 January 2018.
If you would like to continue attending classes during this period, please either speak with the reception team or log onto your online account to view our timetable and book into available classes.
El abordaje de la persona con #PCI requiere la participación activa del #TerapeutadelLenguaje dentro del equipo multidisciplinario de salud.
¿Han tenido experiencia sobre el tema? Cuéntanos! 👉Compromiso cumplido @amaidacabrera08 😁
Set Goals. Reach. Repeat 😏
Excited to once again support community driven @dayonebasketball with FREE drop-ins for all kids at Stratford Hall on Monday nights 🏀 - starts tonight!!!
Equal opportunity for all 🤟🏼
. . .
The kneeling great toe stretch. The great toe plays a large role in variety of tasks including proper toe off during gait, overall athletic performance, and foot health. Here is an exercise that I like to do to stretch the big toe into extension and also stretch the entire plantar fascia. Here are the dos ✅ for the kneeling great toe stretch.
✅ - Once on hands and knees, you will bring your toes up and put them into an extended position (toes facing up to your knees). From there - you will slowly drop your hips back towards your heels controlling the amount of stretch through the great toe and entire plantar fascia. You should feel a deep stretch throughout your toes and the bottom of your foot if done correctly. Also, I prefer to sit up and slowly drop hips back while bouncing my hips towards my heels. Hang out for a good minute or two in this position.
After the stretch is completed, try to incorporate some active/strengthening movement through the great toe into the range that you just stretched. The second part of the video shows me working the great toe independently of the 4 lateral toes and also applying some pressure with my hand once the great toe is fully extended. .
🐥 - Your great toe can play a pivotal role in your overall foot health. Be sure to keep it healthy and mobile with a variety of stretches and exercises. Give this exercise a shot if you are in need of increasing your great toe extension or need a simple/yet effective plantar fascia stretch!
Do you experience knock knees (knee valgus) when you squat? If you do, there is a high chance you will develop knee pain if you don’t correct it!
Knee valgus can be caused by a number of reasons, including:
1. Poor hip abduction strength
2. Reduced hip mobility (see our videos)
3. Increased hip width in females
4. Reduced ankle mobility (video coming soon)
5. Motor control issues
6. Flat or pronating feet
If the centre of your kneecap doesn’t line up with your second toe on each foot when you squat, then you need to make a conscious effort with the help of a mirror to do so. If you still can’t achieve it, you need to be assessed by our physio’s to find the problem and solve it! -
Our latest blog written by EP, Erin Haske, answers all your questions about #exercisephysiology at #nomoreknots . If you‘re interested in an Exercise Physiology session, this blog has everything you need to know (link is in our bio👍)!
come find us at the Fit Festival on December 3rd for a mini-consultation to find out how we can help you #getafterit
there will be a cardio kickboxing workout and some awesome fitness-inspired products and services that you may want to get your friends or family for the holidays 🎄
early bird tickets end Wednesday the 22nd, so snag a ticket via the 🔗 in bio 🤙
Kieser Pymble member, Carol, had ongoing pain after her knee replacement surgery. After tirelessly trying to find a solution, she turned to Kieser to keep playing with her grandchildren. Hear her story here:
The hip joint is is balance through adequate stability and mobility. Excessive motion or limited motion can lead to functional limitations and/or pathology.
Stability is created by bony configuration, ligament function, dynamic muscle function, the nervous system and myofascial tension. Movement is created through neuro-muscular activity through joint(s), where motion is dependent on capsular laxity, joint congruency, osteokinematics, ligamentous stability, tissue tension, and the nervous system (i.e. mechano-receptors, GTO).
Maintaining full functional range of motion of the hip is having adequate concentric activation to close to end range and adequate eccentric activity to control motion to end range. Controlling motion is essential in maintaining function, where proximal stability allows distal mobility. Most joints have three planes of motion, where a joint requires stability in one plane and mobility in the other plane.
Every person is unique, where movement dysfunction has different and possibly multiple causes. Understanding of principles first is essential to application all the various techniques. What neuro-mechanical evidence does a person demonstrates that warrants a particular technique? Is it related to some mechano-receptor/GTO malfunction causing altered kinematics to the joint? Is it fascial restriction? Lack of muscle strength? Or other possibilities? A thorough Neuro-mechanical assessment is needed. .
This post is the start of multiple series.
Christopher Gerona, PT DPT SCS CAFS
Aspire Physical Therapy
Adjunct Faculty of Clinical Physical Therapy at University of Southern California
Las personas acuden a nosotros mayoritariamente consultando por dolor... Es nuestra responsabilidad estudiar, aprender y enseñar sobre dolor, para poder tratarlo como causa y consecuencia y no sólo mitgando el síntoma.
People come to us mostly consulting for pain. It's our responsibility to study, learn & teach about pain, so we can treat it as cause and as consequence, and not just alleviate it as a symptom.
Did you know that you could have the EXACT same structural dysfunction as your Uncle Schmo and still have very different symptoms? Think of pain as a fingerprint - everyone has their own and everyone’s is slightly different. ▪️
This is because the central nervous system (brain, spinal cord, and neural connections) can rapidly adapt and reorganize when pain is present. ▪️▪️ Since the brain 🧠 is king 👑 this can result in changes in motor control, coordination, timing of muscle activation, and even spatial representations of the body part that hurts! (Say what now...this essentially means your brain may depict your painful wrist to be larger, warmer, redder, etc than non painful body parts) ▪️▪️
The central nervous system may have already begun to reorganize itself with prolonged immobilization or even if you’re moving in different patterns to minimize pain. ▪️ ▪️
Believe it or not, cognition and emotional factors also play into how much pain or dysfunction an individual experiences. Ever notice when you’re sick, stressed out, or upset, things start to hurt more or become more uncomfortable?
The brain 🧠 is amazing and so is the body. Treat it like you give a crap.
Reference: Roy, Jean-Sebastian et al. Beyond the Joint: The Role of Central Nervous System Reorganizations in Chronic Musculoskeletal Disorders
We can help you prevent injury, be at your best for the whole season, and get you back quickly from injury. Many of the people we treat in our clinic come in with sporting injuries. Often these musculoskeletal sprains and strains are injuries to joints, muscles, bones and/or nerves. Does this sound like you? 🤔
A misaligned patella results in pain. Strengthening your VMO (which controls how your knee cap tracks during movement), will address pain and enhance your performance. 👍🏼
Try these Single leg squats. Stand against a wall, bend your inside leg, and perform a squat on the standing leg. Watch points 👉🏻 Make sure your knee tracks over the 2nd toe. 👉🏻 Limit the movement to only a 1/3rd squat. 👉🏻 Keep it slow and controlled. 👉🏻 2 sets of 15 reps.
If you want a personalized plan of attack to help you overcome pain and injury, come and see us. Link in the bio. We'll get you onto the path of recovery in three easy steps -->
1. Come in for an assessment.
2. We'll design a tailor made plan specifically for you.
3. We'll execute that plan and work with you to guide you beyond this injury into prevention for the future.
#ZPTintro - Injured or Nahhhh?
Injury: ACL Injury Mechanism: Asymmetry
The human body is naturally somewhat asymmetrical based on where organs are located and preferred limbs for writing, kicking, and throwing. However, preferred dominance is not the same as imbalance. Imbalances in strength, mobility, and stability can increase the risk for injury especially when it comes to the ACL
Sorry ladies, research indicates you are more likely to have a difference between limbs, increasing your risk for injury over the boys.
The use of single leg assessment tests like the single leg jump, lunge, step up, and step down can make differences between lower limbs clear.
Neuromuscular deficits will become apparent as you watch the movement between left and right sides
Knees Caving In
Feet Turning Out
Trunk Swaying From Side to Side
Movement simply Looks less coordinated and smooth, or pleasing to the eye
Tag a friend who has mentioned having these signs or symptoms. Self-assessment comes tomorrow.
#movebetter - weekly movement & mobility tips thanks to MYOown Bodywork.
For more info on how to perform this exercise, as well as others, check out @myownbody
- If self-help isn't enough, give us a call (630) 399-5163! We would love to get you moving better!
WANT TO FIND AN ISSUE? GO GET IMAGING 📸
If you're alive, it's gonna show something. The finding on images does not always correlate to your symptoms. Sometimes assymptomatic people have the worst images and sometimes people with horrible pain have no significant findings with imaging
Now don't get me wrong, there is a time and a place for imaging... But it shouldn't be the first line of defence. And images often don't tell the full story of what's going on
First talk to the patient. Listen to them. Watch them move. Ask them more questions. Treat the person infront of you. If the goal is to restore function then the person needs to be an active participant in their recovery
Inspired by @themovementmaestro
Go check out the page for great content -
Exercise is for everyone, it’s all about finding what form floats your boat. In a life time you may choose one activity or many. Don’t stop searching for your thing. Recently I returned to Roller Blading, something I did 14 years ago in Melbourne after I finished competitive cycling. Back then I’d do 40 km from Port Melb to Mentone and Back, these days just a 14 km (2 laps of the Bay) session is good for now #FunctionandForm#physio#rollerblading#robertocavalli#glutmed#glutmax#physionorthsydney#activeforlife
Side effects of surgery, pills, etc like...
There is no replacement for the wisdom and perfection of our bodies. Keeping it hydrated, well fed and strong are the most effective ways to get and stay healthy. A quick fix is a trap.
Proper coordination of the humerus and scapula (i.e. scapulohumeral rhythm) is what allows for efficient shoulder movement. When this relationship becomes abnormal b/c of altered periscapular muscle activity (such as an overactive upper trap [UT] combined with an underactive middle trap [MT], lower trap [LT] as well as serratus anterior [SA]) we may predispose ourself to potential 🤕injury such as subacromial impingement (SIS) (Kolber et al 2017) which is highly common amongst those who lift. A matter of fact, Kolber et al (2014) found that up to 20% of lifters may experience SIS at some point!
To help fix this muscle imbalance, Cools et al (2007) and Ludewig et al (2004) have recommended side-lying forward flexion, prone horizontal abduction (with external rotation) as well as push-up plus to best activate the MT, LT, and SA. The problem with these exercises is that they may place the shoulder in unfavorable positions which may create for overload-associated pain as well as SIS (Miyasaka et al 2016). The question then becomes could different shoulder angles influence how the MT / LT / SA are activated without overacting the UT? ———————————————————–
Miyasaka, J., Arai, R., Ito, T., Shingu, N., Hasegawa, S., Ibuki, S., Ichihashi, N., Matsuda, S., & Moritani, T. Isometric muscle activation of the serratus anterior and trapezius muscles varies by arm position: a pilot study with healthy volunteers with implications for rehabilitation. Journal of Shoulder and Elbow Surgery 26 (7), 1166-1174————————————————————
This is ❌NOT medical advice. If you're in pain, please see your local physical therapist by visiting www.moveforwardpt.com