👨⚕️Doctors of Physical Therapy 🏋Strength & Conditioning Specialists 💡Scientific insight for your optimal movement system 📧Questions/Biz inquiries
378 following764 posts214634 followers
👨⚕️Doctors of Physical Therapy 🏋Strength & Conditioning Specialists 💡Scientific insight for your optimal movement system 📧Questions/Biz inquiries
378 following764 posts214634 followers
Episode 577: "Regaining Knee ROM Before/After Surgery" . There are NUMEROUS way to regain knee ROM prior to or after surgery. When it comes to ACL reconstruction in particular, one of the best indicators for good post-operative outcomes is normalizing range of motion PRIOR to surgery itself. This is why, in addition to allowing swelling to decrease, surgery is usually held off for a bit after someone tears their ACL. . Shown in the video are just SOME of the many ways we like to gain back knee ROM. In general, we can classify the exercises as either PASSIVE, ACTIVE-ASSISSTED, or ACTIVE range of motion exercises. . Passive exercises rely simply on gravity to do the 'stretching' work. Exercises like supine knee props, bag hands, or seated knee flexion all rely on gravity to stretch the knee. . Active-assisted exercises incorporate active movement into the exercise, in addition to an external force like gravity, your other leg, or even another person's body. An example of this is the supine knee flexion against wall exercise. Gravity is pushing Craig's knee into flexion, while he contracts his hamstring at the same time to add a further stretch to the quads. Note that this exercise and others can easily be made passive if Craig doesn't contract! . Active range of motion exercises use the agonist muscle to move into the range. Examples of this are the long arc quad to achieve full knee extension (using quadriceps ) or supine heel slide to achieve full knee flexion (hamstrings ). . Consult with your Physical Therapist to find the best combination of range of motion exercises for YOU! #ROM #ACL #ACLr #prehabROM ______________________________________________ The Prehab Guys: Optimizing human movement and performance, promoting longevity, and keeping your movement system in tune one post at a time. Instilling new meaning into #physicaltherapy Follow us on IG, Facebook, YouTube, Twitter, and make sure to visit www.ThePrehabGuys.com. The information provided is not medical advice. If you are in any pain, please see your local physical therapist by visiting www.MoveForwardPT.com #prehab #theprehabguys #TPG #fitness #healthandwellness #exercise #PT #DPT #DPTstudent #physio
Episode 576: "Crossover Symmetry For Building Shoulder Health" [are you doing your banded shoulder work correctly?] . WE ARE GIVING AWAY 2 COMPLETE CROSSOVER SYMMETRY UNITS! To enter: 1️⃣ Double tap ❤️ this post 2️⃣ Tag 3 friends 3️⃣ Follow @crossoversymmetry ======== We teamed up @crossoversymmetry to bring you a little PSA on how to get the most bang for your buck out of your banded shoulder work! Typically when incorporating any horizontal abduction (rowing ) movements for shoulder health, the goal is to target the trapezius muscles with our pulling techniques. . Divided into 3 parts—upper, middle and lower—the trapezius plays a major role in proper shoulder movement and health. We often neglect to hit this muscle simply due to the fact that most of our "back days" at the gym are focused on the rhomboids and lats. When you perform "rows" with the elbow lower towards your side, you are primarily hitting your rhomboids and lats. There's nothing inherently wrong with that if you're trying to get big! But if you're aiming for better shoulder health, you need to RAISE YOUR ELBOWS to at least shoulder height to properly hit the middle and lower traps! . At shoulder height (90deg ), we get the best MIDDLE TRAPEZIUS activation during our pulling techniques. At higher than shoulder height (120deg ), we get the best LOWER TRAPEZIUS activation during our pulling techniques. . Arm height isn't the only thing you need to keep in mind during your pulls, but also the position of the shoulder. Particularly, is the shoulder in a neutral or fully externally rotated position? . In a neutral position, the posterior delt is able to join the party and thus put your traps at a disadvantaged position. Again, nothing wrong with this for bodybuilding but not the most optimal for building shoulder health. . With the shoulder fully externally rotated, you put the posterior delt in an extremely shortened position where it is not able to generate much force known as active insufficiency. In this position YOU GET MORE TRAPEZIUS ACTIVATION!!! . Moral of the story - make sure to fully externally rotate the shoulder during your @crossoversymmetry work to build healthy and strong shoulders!
Episode 575: Hamstring Prehab . Hamstring strains are one of the most frequently occurring injuries in sport. They can be challenging and frustrating to treat because of the high recurrence rate. Hamstring strains account for 12–16% of all injuries in athletes with a re-injury rate reported as high as 22–34%. Previous hamstring injury appears to be the most consistent risk factor for restraining the hamstring. These exercises can be used for [P]Rehab exercises to keeping healthy hamstrings. . Here are 3 great exercises that will help strengthen the hamstring at it's END-RANGE of motion which is key for [P]Rehab. The hamstring perform Hip Extension and Knee Flexion, therefore end-rage for the hamstirng= Hip Flexion and Knee Extension. 1️⃣Double Leg Hip Hinge- emphasis on moving at the hip! Used here is a thera-band around Arash's Neck for extra resistance. You can also use a Mobility Band here. 2️⃣Single Leg Hip Hinge (RDL )- Same idea as ^^^. Work slowly and to end-range of your hamstring length. 3️⃣Seated Hamstring Curl- Make sure to sit up with a straight back here, a rounded back may give you a false sense of hip flexion. The lower the surface = More hip flexion. . Hamstring injuries have long been the bane of athletes' participation in sport among those who engage in sprinting and explosive movements, primarily because of both the high occurrence and recurrence rates. These injuries appear to create subsequent weakness at the muscle's lengthened state, predisposing the athlete to further injury. It has been well established in the literature that eccentric training is effective in the prevention of hamstring strains . Citation: -"HAMSTRING INJURY REHABILITATION AND PREVENTION OF REINJURY USING LENGTHENED STATE ECCENTRIC TRAINING: A NEW CONCEPT" By: Schmitt et al. 2012.
Episode 574: "How To Train Every Hamstring Muscle" [Hamstring Advice] . When it comes to addressing the hamstrings, most people are great with sagittal plane focused movements including hip/knee flexion and extension. However, the hamstrings are not oriented just in the sagittal plane‼️This is due to different insertion points of the individual hamstring muscles ⏬read more⏬ . The hamstrings is a muscle group that consists of the biceps femoris long and short head, semimembranosus, and semitendinosus. All of the hamstring muscles except the biceps femoris short head originate on the ischial tuberosity, but they insert on different locations near the knee. Due to the different insertion points, the hamstrings not only contribute to sagittal plane movement, but also transverse plane rotational movements. . Adding rotational movements to eccentric biased hamstring exercises is essential to fully address the hamstrings. Two traditional hamstring exercises you can add rotation to are 1️⃣RDLs 2️⃣ Airplanes . Video 1️⃣ RDLs ➡️ make it easier by providing a target, such as foam rollers. . Video 2️⃣ Airplanes ➡️ cue the person to reach for the inside/outside of the foot that is on the ground to help groove the rotation. . Tag a friend who needs their #hamstring prehab‼️ _________________________________________________ The Prehab Guys: Optimizing human movement and performance, promoting longevity, and keeping your movement system in tune one post at a time. Instilling new meaning into #physicaltherapy Follow us on IG, Facebook, YouTube, Twitter, and make sure to visit www.ThePrehabGuys.com. The information provided is not medical advice. . . . . #prehab #theprehabguys #TPG #fitness #healthandwellness #exercise #PT #DPT #DPTstudent #physio #physiotherapy #chiro #chiropractic #mobility #athlete #workout #recovery #rehab #prevention #rehabilitation #fitness #correctiveexercise #stretching #crossfit #longevity #movement
💥Ankle Neurodynamics💥 _________________________________________________ Here is a shoe-string mode for the visual learner to better understand neurodynamics at the ankle and foot. . Tag your #anatomy and #DPT classmates who could benefit from this post ‼️ #nerd #nerve #nerves _________________________________________________ The Prehab Guys: Optimizing human movement and performance, promoting longevity, and keeping your movement system in tune one post at a time. Instilling new meaning into #physicaltherapy Follow us on IG, Facebook, YouTube, Twitter, and make sure to visit www.ThePrehabGuys.com. The information provided is not medical advice. . . . . #prehab #theprehabguys #TPG #fitness #healthandwellness #exercise #PT #DPT #DPTstudent #physio #physiotherapy #chiro #chiropractic #mobility #athlete #workout #recovery #rehab #prevention #rehabilitation #fitness #correctiveexercise #stretching #crossfit #longevity #movement
Episode 573: Different Band Positions for Side Steps [make your sidesteps harder] . Various studies have looked at the efficacy of the side step exercise and its many variations such as the monster walk in terms of gluteal activation. All of these exercises have found relatively high gluteal action, making them a staple in many corrective exercise programs. There are many ways to progress the sidestep, but one of the simplest ways is to change the band position. The lower down the chain it goes, the larger the lever arm and thus the harder the exercise. . Around knees = EASIEST . Around ankle = HARDER. The lever arm creates a normal amount of torque at the knees for everyone who is concerned about it being too much to handle. We put more stress on our lateral ligaments during everyday functional tasks than the amount a band will place on the knees. Of course, if someone has something like an LCL sprain don't place the band at the ankle, but for everyone else it is 100% fine! . Around foot = HARDEST. Get some extra peroneal and lateral ankle muscle activation. Try to keep your Toes pointed forward the whole time, don't let them point in! . Cue 1: DON'T LET TENSION OUT OF THE BAND. Keep constant tension on the band during the whole exercise. The moment you lose tension, you lose that extra gluteal activation you're trying to get in the first place by incorporating the band. Also, the band is often more of a neuromuscular facilitator than something that will actually add any load or demand to the exercise, so losing tension means you’ve just lost that tactile cue. . Cue 2: KEEP YOUR HIPS LEVEL. People love to cheat and use their quadratus lumborum and other trunk muscles during this exercise. Look at yourself in the mirror: does your pelvis move while doing this? It shouldn't move at all. If you feel pain or stress in your low back while doing this exercise, you're doing it wrong. #sidesteps #glute #glutes #theraband Bands @alphafitnesssolutions
FBF to Episode 313: “Reverse Salamander” . The Reverse salamander is a great way to improve muscle function of the core in a rotational manner. As shown here when I drop my hips to the left; my torso is in left rotation in relationship to my lower extremity. To get my hips back up to my starting position, I must use my trunk right rotators which includes primarily the right internal Oblique, left External oblique, and left Multifidus. This exercise will work on the anterior, posterior, lateral, and spiral movement slings. . I initially show this exercise demonstrated with support of the foot. This is a regressed version of the exercise and will decrease the demand placed on the core. . I progress this exercise by elevating my entire leg to allow myself to ONLY make contact to the floor with my hips. (This is harder than it looks! ) . This requires adequate mobility in the transverse plane; if mobility/tightness is limiting you form lowering your leg all the way down, just work within your given range of motion. . 📝 Try this exercise! It is more difficult than it looks! Make sure to do this exercise slow and controlled. . Tag someone who can benefit from the Reverse Salamander.
Episode 572: "Fix Your Bedtime Neck Pain"
Do you wake up with #neckpain , #jawpain , or #headaches ❓Did you know your sleeping position and your pillow set-up could be contributing to these symptoms⁉️
SIDE SLEEPERS‼️ Try out this simple trick that may be the 🔑 to improving your morning and daytime aches. Rolling the pillow up will promote a more neutral neck position. But why does this matter 🤔
Check out this side sleeping position example presented by Craig. For someone with broad shoulders sleeping on a firm surface, the neck is going to be put into a lot of side-bend in order for the head to be supported. Even with a flat pillow, the neck will still not be in a neutral position.
If you’re a heavy sleeper 😴 and stay in the same position all night - the facet joints in the cervical spine on the same side as the sleeping surface are going to be compressed all night🌛, which could make them unhappy when you wake up 🌝
Did you know that we see patients and clients⁉️ If you’re still experiencing symptoms that limit you on a daily basis, don’t hesitate to reach out to us and get an appointment scheduled in the greater Los Angeles area‼️
The Prehab Guys: Optimizing human movement and performance, promoting longevity, and keeping your movement system in tune one post at a time. Instilling new meaning into #physicaltherapy Follow us on IG, Facebook, YouTube, Twitter, and make sure to visit www.ThePrehabGuys.com
Episode 571: "Hip Joint Distraction" . Got a tight hips? Give THIS hip joint distraction a try! . First, use a thicker monster band (thicker than the one used for the ankle distraction we posted a few weeks ago ). For this set up, ideally try and wrap the band ABOVE THE MALLEOLI (those little bones on each side of your ankle ). By wrapping the band above the ankle joint, we can try and minimize the amount of distraction force going through the ankle, as the purpose of this technique is to distract the hip joint, not the ankle. . Next, push yourself back to get a good distraction force on the band. . All joints have "loose-pack" and "open-pack" positions. The loose-pack position is the position of the joint in which there is the least amount of joint surface congruency and the ligaments and capsules are most lax. This is the ideal position for a joint if the goal is to distract it, like in this technique! For the hip joint, the open-pack position is 30 deg of hip flexion, 30 deg of abduction, and slight external rotation. . Place a foam roller under your thigh. By doing this, you're putting your hip in ~30 deg of hip flexion. Make sure that your leg is abducted (out to the side ) a bit as well, and slightly externally rotated (toes pointed slightly to the outside, not inside ). This set up puts your hip joint in the best position possible to maximize the efficacy of this technique. . Before performing this technique, make sure you don't have any knee or ankle issues!! You should ideally only be feeling a pull in your hip! Hold the position for 1 min, relax, and repeat a few times. Then go try that deep squat or whatever other position you feel your hips are limiting you from achieving! Tag a friend with tight hips!! #hipdistraction #hipjoint #tighthips
Episode 570: Prehab yourself from shoulder dislocations [Anterior Shoulder Stability] . What’s the Strongest of the 4 Rotator cuff muscles (Supraspinatus, Infraspinatus, Teres Minor, and Subscapularis )? . It’s the Subscapularis❗️(According to Keating JF. Et al. ) This is primarily based on the Physiological cross-sectional area (PSCA ) and the lever arm. Shown here are 2 ways to strengthen the entire shoulder girdle biasing the subscapularis which is an internal/medial rotator of the shoulder. . Question 2️⃣What is the most common direction that a shoulder dislocates into? . Anteriorly❗️97% recurrent or first time dislocations are in this direction. (Boone et al. ) The most common dislocation is cased by the arm being in an excessive amount of abduction and external rotation as shown in these 2 exercises shown above! . These are 2 exercises that you can perform to strengthen your shoulder in this commonly dislocated position. ✔️Focus on performing the first one in a slow and controlled manner prior to going into the second exercise. ✔️Emphasis pure rotation at the shoulder, make sure your elbow stays in the same position. . Citation: -Boone JL, Arciero RA. First-time anterior shoulder dislocations: has the standard changed? Br J Sports Med. 2010;44:355-360.
Episode 569: "A Better Way To Warm-Up The Hip Flexors & Obliques" [Warm-up Advice] . Bored of static hip flexor stretching⁉️Looking for a better way to warm up your hip flexors and obliques⁉️ . Check out this dynamic stretch and eccentric exercise you should add to your warm-up targeting your hip flexors and obliques. The hip flexors include the psoas major, psoas minor, iliacus, and the rectus femoris. The rectus femoris is unique as it crosses 2️⃣joints whereas the other hip flexors only cross 1️⃣joint. In order to stretch the rectus femoris, not only does the hip have to extend, but the knee needs to flex as well. . The other 1️⃣ joint hip flexors, specifically the psoas, is not only stretched with hip extension, but also contralateral trunk side-bend. The psoas group originates on the ipsilateral L1-L4 lumbar vertebrae and the last thoracic vertebrae, thus contralateral side-bend contributes to stretching the muscle group. . Due to muscle orientation, the external obliques contribute to posterior pelvic tilt. The second movement on the right-hand side is a nice eccentric exercise targeting not only the 1️⃣joint hip flexors, but also the obliques. This is an excellent warm-up movement to practice resisting anterior pelvic tilt with hip extension. . Try out both movements prior to your next training session instead of static hip flexor stretching and reap the benefits 👍🏻👌🏻Perform 10x on each side for each movement. Tag a friend, classmate, or training partner that needs this warm-up‼️ #hipflexors #hips _________________________________________________ The Prehab Guys: Optimizing human movement and performance, promoting longevity, and keeping your movement system in tune one post at a time. Instilling new meaning into #physicaltherapy Follow us on IG, Facebook, YouTube, Twitter, and make sure to visit www.ThePrehabGuys.com. The information provided is not medical advice. . . . . #prehab #theprehabguys #TPG #fitness #healthandwellness #exercise #PT #DPT #DPTstudent #physio #physiotherapy #chiro #chiropractic #mobility #athlete #workout #recovery #rehab #prevention #rehabilitation #fitness #correctiveexercise #stretching
Great post here by our buddy @strengthcoachtherapy on when lifting with straps is OK ⤵️. We'll also add that of course - work on grip strength and pull double OH as much as you can and during your working sets. But when going heavy, I prefer straps or hook grip - if you can. For any of you that rely on your hands for income like us, save your thumbs and set aside your ego 💪🏻 and just use straps. . ⚠️You might not agree with this post. That's ok. You're entitled to your wrong opinion. . 📝Pulling mixed grip can cause problems in the long term. For those unfamiliar, mixed grip is when one hand is over the bar and one hand is under. Lifters use this grip because it allows them to hold more weight. . 🏋🏽Lifting with a mixed grip is necessary for heavy weight, and if you are a competition lifter you should always practice it. But does this mean you have to do it for every rep? Probably not. I suggest using a double overhand grip and build as heavy as you can there. . ✅Once the double overhand fails you, use straps. Continue to always push your double overhand grip and practice iso holds with submaximal weights. Build your grip strength and just use mixed grip sparingly. Lastly, practice alternating your mixed grip between sides. . 🙅🏽♂️The mixed grip can cause a few different problems including biceps and elbow tendinonpathy. It can also lead to back or torso imbalances from a change in shoulder and arm position during the lift. I'll be honest: for a lot people they're probably fine, but this is just general advice that could be helpful if you're having these issues. . 🐶Let me finish by saying I went at least 7 or 8 years with always using a mixed grip, never changing sides or using straps, and deadlifting once or twice a week. With a lifetime best DL of 550 lb, I like to think I'm qualified to speak on this subject and not just a wimpy physio. I also had chronic R biceps tendinopathy for like 4 years, and R sided back pain. It never really held back my training, but it was definitely annoying. One of my goals on social media is to help the younger me. Don't be as stubborn as I was. #deadlift #hookgrip #doubleunder #gripstrength