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Deadlift variations are simply loaded hip hinge patterns, which is an essential movement pattern to master. There are many benefits to deadlifting, which include improving core stability, improving strength of the lower extremities, improving strength of the lower back, and promoting a more optimal functional movement pattern that is very translatable to activities of daily living. In fact, whether you may know it or not, you potentially deadlift multiple times a day! A few examples include picking up your laundry basket from the floor, lifting up your grandchild, or performing the actual exercise itself in the gym! In particular, the Romanian Deadlift, or RDL, is one of our favorite variations and we'll be sharing our favorite and best RDL variations for [P]Rehab and strength and conditioning goals alike.

The landmine has got to be one of the most underutilized, but highly effective pieces of equipment for adding a challenge and variation into your core movements (push, pull, hip hinge, etc). Even if you don't have a landmine available, you can use a corner of your gym (please use towels so you don't scuff up the walls). This foundational exercise is great for building strength, stability, and motor control in a variety of different ways! Here is a list of our top five favorite landmine exercises.

Muscle activation exercises prior to training, playing sports, and working out is absolutely essential. Oftentimes, we see individuals who become injured because they do not warm up nor cool down properly with exercise. We get it, we know it can be challenging at times to dedicate more time to our workouts. With busy lives, we want to get in and out of the gym as quickly as possible. However, if we cut corners, that is when our bodies can talk back to us with nagging pain and injuries! Moreover, the principles behind muscle activation are essential to encourage optimization of our entire body for fitness! In this article, we are going to show you the best muscle activation exercises prior to training, with a wide variety of specific exercises for activities ranging from deadlifting, playing golf, squatting, basketball, and much more!

Before we dive into advanced plank progressions, we must first set straight what the core is and why core stability is so vital for our movement systemโ€™s health and longevity. The core, from a muscular standpoint, is so much more than just a 6-pack of washboard abs. It essentially includes any and every that moves the trunk and aids in maintaining a neutral spine position.

This includes the popular โ€œcore musclesโ€ such as the rectus abdominis, transverse abdominis, and multifidus, but also other muscles such as the latissimus dorsi, quadratus lumborum, and pectoralis muscles.

Hip strengthening should be a stable of any rehabilitation or strength and conditioning program. The hip musculature is capable of generating large amounts of torque used for explosive athletic movements. Additionally, the hips are the key to trunk and core stability, and therefore balance. To be simplistic, our trunk sits on top of our hips. Thus, if our hips are weak, it doesnโ€™t matter how much core strengthening we do, because the foundation on which our core sits upon is weak. Moreover, we need to ensure that our hips are not only strong but stable! In this article, we are going to show you the essentials of how to improve hip stability with prehab exercises!

Medial collateral ligament (MCL) injuries are not super common in isolation; however, they do still occur mostly in sports, and can be one of the structures involved in more serious knee injuries. In most cases, the prognosis is good for these injuries with proper treatment. In this article, we will cover MCL injury rehabilitation considerations, by providing you with a framework regarding the anatomy of this structure, common mechanisms of injury, the healing process, and the best way to optimize recovery with exercises!

Recently youโ€™ve begun to feel numbness, tingling, and occasional burning pain in your hand and your co-worker proclaims, โ€œOh no, you have carpal tunnel syndrome!โ€ If that indeed is true, donโ€™t feel like youโ€™ve been struck with a bit of bad luck, as carpal tunnel syndrome (CTS) is an extremely common entrapment neuropathy. A study by the University of Manchester estimates that CTS affects 1% to 3% of the general population. A nerve, called the median nerve, runs from your neck (nerve roots C6-T1) throughout your arm and all the way down into your hand and if there is an issue with it you may experience CTS symptoms. In this article, we are going to explain what carpal tunnel is and how to manage it!

Medial knee collapse, also known as knee valgus, is when the knee collapses or falls inward during any sort of weight-bearing activity, like a squat, during gait, or during sport-specific movements like cutting. Knee valgus is characterized by hip adduction and hip internal rotation in a flexed hip position. This position of the knee is most commonly associated with a non-contact mechanism of injury of the Anterior Cruciate Ligament (ACL), and occurs in the running or jumping athlete during the deceleration phase of a cutting movement. The gluteus maximus plays an interesting role in medial knee collapse and can help with preventing knee valgus. In this article, we will show you how to prevent knee valgus with gluteus maximus targeted exercises!

The neck is an area that often gets neglected in regards to exercise, and therefore is not our strongest asset! Having weakness and poor recruitment of the deep neck muscles has been correlated with increased pain and disability in our population. In this article, we demonstrate great exercises for people with neck pain, especially those with whiplash-induced neck pain, that target not only the popular deep cervical flexors, but also the deep cervical extensors! Pay close attention to the cueing, as activation of the deep cervical extensors should be emphasized at selected spinal levels for the management of segmental dysfunction. In this article, learn the secret to improving neck strength by targeting the deep cervical extensors!