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The importance of the deep stabilizing musculature of the neck for spinal segmental support and control has been demonstrated and clinical research indicates that many patients with neck pain have inadequate support from these muscles. Insufficiency in the pre-programmed activation of the cervical muscles, altered motor control recruitment patterns and increased fatigability have also been found in patients with neck pain. Further, the measured increased activation of the superficial cervical musculature in those with neck pain is thought to be a compensation for poor passive or active segmental support. This article will show you how to Strengthen your neck out of pain!

Got shoulder pain? A tight posterior cuff is associated with a handful of shoulder dysfunctions like subacrominal impingement syndrome, posterior impingement, anterior instability, etc. And thus, increasing posterior shoulder mobility is part of the treatment protocol for many with shoulder pain. There's a high probability increasing your posterior shoulder mobility will help, and we're going to show you some of our favorite posterior shoulder mobility drills that you can perform NOW to give you some relief!

Healthy shoulders are essential to participate in life, exercise, and recreational activities without pain or restrictions. However, healthy shoulders require maintenance and attention. Below you learn the ultimate shoulder warm-up before lifting, which includes some of our favorite mobility drills, stretches, and exercises that should be a part of everyone's shoulder maintenance.

Trendelenburg Gait, otherwise referred to as a hip drop or trunk lean are all compensatory movement patterns that may lead to back pain over time. This article will demonstrate exercises to fix your Trendelenburg gait initiating with Activation -> Strengthening ->ย Movement Re-Training.

Banded side stepsโ€ฆ.ooooh so fancy and sexy! ๐ŸคฃBut really, there is an over-obsession with the banded side step exercise in the fitness community and most don't really need to do this exercise if they are already healthy and strong as the maximum voluntary isometric contraction (MVIC) for the gluteus medius in the exercise is not even at an adequate level for true strength gains (<40% MVIC). However, in theย rehab setting, the banded side step and all its variations (e.g. monster walks) are great for re-training proper movement patterns and neuromuscular control. Furthermore, bands are a great way to increase the MVIC in the exercise and challenge the patient even further.

This article will feature 5 different phases of a dynamic basketball prehab warm up. The dynamic warm up will be broken up into dynamic mobility, glute activation, core activation, agility activation, and plyometric activation. Each of these 5 phases plays an important role in improving basketball performance.

Serratus Anterior, which is also known as the โ€œBig Swing Muscleโ€ or โ€œBoxerโ€™s muscleโ€ due to its effectiveness of protracting the scapula. Not only does this muscle have a cool name, but it is also needed for a plethora of arm movements; weather open chain (punching/grabbing something out of the cabinet) or closed chain (pushups, planks, downward dogs, or handstands). Due to its large role in stabilizing the scapula, ย inadequate strength here is often the culprit of Scapula Winging.ย This article will demonstrate a few exercises to improve activation and control of this Scapula Stabilizer in open kinetic chain.

When it comes to performing pull-ups, whether itโ€™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.

This article will cover lateral ankle sprain advanced exercises & techniques. 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!

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 into the pubic bone. The reason groin strains are so common during hockey and soccer is that 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. ย This Article will give you actionable exercises on how to Prehab your Groin Strain.