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03 Aug

Posted at 16:47h in Mid Back

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.

29 Jul

Posted at 10:46h in Foot/ankle

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!

23 Jul

Posted at 12:43h in Hip
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.

15 Jul

Posted at 14:43h in Uncategorized

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 cuffย or wraps around a limb to limit the amount ofย blood flowย 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.ย 

08 Jul

Posted at 19:46h in Hip, Knee

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

Posted at 14:51h in Hip, Knee
The Bridge is a versatile exercise that can be used for developing great Gluteal muscle function.ย 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!

11 Jun

Posted at 06:06h in Knee

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

Posted at 21:29h in Mid Back

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

Posted at 18:00h in Hip

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!