Blog

15 Jul Blood Flow Restriction Training in a Nutshell

Posted at 14:43h in Uncategorized 2 Comments

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.

08 Jul Master Bulgarian Split Squats

Posted at 19:46h in Hip, Knee 5 Comments

Learn how to master Bulgarian split squats! Whether you call them BSS, rear leg elevated split squats, or rear leg elevated lunges - we are covering everything you need to know about this exercise including why you should do it, alignment, set-up, and variations!

01 Jul Perfect Your Bridge

Posted at 14:51h in Hip, Knee 0 Comments

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 addition, O'Sullivan et al. have demonstrated the bridges ability to enhance motor control of the lumbo-pelvic region. This article will help you Perfect Your Bridge!

24 Jun Nordic Hamstring Curl Variations To Prehab Against Hamstring Strains

Posted at 12:00h in Hip, Knee 5 Comments

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!

11 Jun How To Stay Active And Manage Knee Pain

Posted at 06:06h in Knee 0 Comments

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 pain regarding different physical activities including running and hiking.

30 May Exercises To Improve Your Thoracic Spine Mobility

Posted at 21:29h in Mid Back 8 Comments

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 workplace. 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 an 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!

07 May Stork Exercise For Gluteus Medius Activation

Posted at 18:00h in Hip 8 Comments

The stork exercise is one of our all-time favorites for gluteus medius activation and neural priming prior to exercise. Not only is it already in a functional weight-bearing position, but you can ramp up as much activation as you want by pushing harder and harder into the wall!

30 Apr Deceleration Control in All Three Planes

Posted at 15:40h in Knee 0 Comments

When beginning the transition to plyometrics, I always want to make sure my athletes can first control regressed movements, positions of instability, and demonstrate good deceleration control in all three planes in a SLOW AND CONTROLLED MANNER. This is an absolute prerequisite before I ask them to generate power (speed component) and change directions (agility component), especially in reaction to an external stimulus (ie an opposing player or ball). Assessing and training deceleration control in all three planes is absolutely vital for the athlete, as no sport is truly one dimensional.

24 Apr Squat Better With The Best Squat Warm-Up

Posted at 08:18h in Hip, Knee, Low Back, Mid Back 0 Comments

The best squat warm-up should include a full body dynamic squat prep. Preparation is key when it comes to squatting better. This article features some of our favorite content that will squat prep your body for every type of squat you can think of.

22 Mar Oblique Sling Exercise Progressions and Assessment

Posted at 08:32h in Low Back 18 Comments

Slings (also referred to as chains and/or loops) are a functional component of the musculoskeletal system. If we think of our torso as a core cylinder, there are multiple slings that wrap around the cylinder in different orientations. The cylinder depends on strength and balance from the slings to provide a stable foundation. This article will cover a brief overview of the sling systems, as well as cover the anterior and posterior oblique sling exercise progressions and assessment!