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Serratus Anterior

Serratus Anterior, which is also known as the “Big Swing Muscle” or “Boxer’s muscle” due to it’s effectiveness of protracting the scapula. Not only does this muscle have a cool name, it is needed for a plethora of arm movements; weather open chain (punching/grabbing something out of cabinet) or closed chain (pushups, planks, downward dogs, or handstands). Due to it’s large role in stabilizing the scapula,  inadequate strength here is often the culprit of Scapula Winging. This article will demonstrate a few exercises to improve activation and control of this Scapula Stabilizer in open kinetic chain. […]

Pull-ups - INSTAGRAM

How To Excel At Pull-Ups And Why You Might Be Struggling

When it comes to performing pull-ups, whether it’s accomplishing your first rep ever, or chasing a new PR, using proper form will make or break your success, and can help keep your body feeling good. The pull-up is a very technical exercise and is one that involves so much more than simply moving your body to and from the bar. While upper body strength matters, your entire body must work as a synchronized unit, and there are many components that will ensure you are performing pull-ups to your full potential.

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Advanced Lateral Ankle Sprain Exercises And Interventions

This article will cover advanced lateral ankle sprain exercises and interventions. We have written a previous ankle prehab article on how to prehab your ankles and initially manage a lateral ankle sprain. However, how do you get the ankle back to 100%? What exercises should you include in the athlete’s training sessions to best prepare them for returning to play? What can clinicians do hands-on to rehab and help support a lateral ankle sprain? Read more to find out!

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Prehab Your Groin

If you have played ice hockey or soccer before you are probably familiar with tweaking your Groin (Adductor). A groin strain is an injury to the muscle tendon unit of the adductor tendon or its insertion onto the pubic bone. The reason groin strains are so common during hockey and soccer is because it requires such a strong eccentric contraction of the adductor musculature. Other sports that require twisting, turning, kicking, and sprinting including tennis, rugby, football (American), basketball, and running have also historically caused groin strains.  This Article will give you actionable exercises on how to Prehab your Groin Strain. […]

Blood Flow Restriction Training in a Nutshell

If you’re in any which way connected to the rehabilitation, sports medicine, or athletic performance worlds, you’ve probably heard the word “blood flow restriction” or “BFR” at some point. A growing body of evidence now supports the use of using blood flow restriction combined with low-load resistance training to enhance hypertrophic and strength responses in skeletal muscles. Blood flow restriction training utilizes the application of an inflatable pneumatic cuff or wraps around a limb to limit the amount of blood flow available to the exercising muscle. The goal is to fully occlude venous blood flow out of the exercising limb and restrict a certain percentage of blood flow into the exercising limb.  […]

Perfect Your Bridge

The Bridge is a versatile exercise that can be used for developing great Gluteal muscle function. Individuals with back and hip pathologies are often taught to perform bridges in the hook-lying position, elevating the pelvis off the floor. This exercise is particularly useful for facilitating pelvic motions and strengthening the low back and hip extensors. In Read more about Perfect Your Bridge[…]

Nordic Hamstring Curl Variations To Prehab Against Hamstring Strains

Hamstring injuries are among the most common non-contact injuries in sports. The Nordic hamstring curl exercise, in particular, has been shown to decrease risk by increasing eccentric hamstring strength. In this article, we’re going to cover our favorite nordic hamstring curl variations to prehab against hamstring strains!

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How To Stay Active And Manage Your Knee Pain

So you’ve been trying to get back into shape and just when you caught stride your knees started to hurt. Now what!? There are a few key elements with handling this issue that include optimal exercise selection, smart programming, and activity modification. Here is a comprehensive approach on how to stay active and manage your knee Read more about How To Stay Active And Manage Your Knee Pain[…]

Exercises To Improve Your Thoracic Spine Mobility

Sedentary lifestyles are an undesirable hallmark of modern society, affecting a significant proportion of the population. Prolonged sitting (a form of sedentary behavior) has progressively become the norm with computerization in the work place. These developments are not only detrimental for physiological health and well-being with rising levels of obesity, diabetes, and cardiovascular disease, but also musculoskeletal health. Recent research findings have found association between prolonged sitting (>8 hours a day) and increased neck-shoulder and low back pain. Sedentary behaviors may induce a relatively stiff thoracic spine contributing towards the dysfunction in the adjacent spinal regions. This article will provide you exercises to improve your thoracic spine mobility!

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