Posterior Shoulder Mobility Drills

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!

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How to Properly Perform The Banded Side Step

Banded side steps‚Ķ.ooooh so fancy and sexy! ūü§£But 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 the¬†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.

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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.¬† […]

Deceleration Control in All Three Planes

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.

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Instagram - oblique sling exercise progressions

Oblique Sling Exercise Progressions and Assessment

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!

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Evidence based shoulder

Evidence based Shoulder Exercises – How To Treat Muscle Imbalances

This isn’t your average rotator cuff and scapula article. We will be demonstrating and explaining seven evidence based shoulder exercises. Principles of biomechanics, kinesiology, and electromyography will be explained and you’ll learn how to increase targeted muscle activation, improve scapular muscle activation sequencing, and challenge shoulder stability. We are taking broscience to the next level, providing research and evidence based approaches to prehab the shoulder for longevity.

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hamstring strain

4 Reasons “Tight” Hamstrings Lead to Hamstring Strains

This article was first published on the The Strength Doc, Dr. John Rusin’s Blog.

Have you ever strained your hamstring before? You’re not alone! Hamstring strain injuries are among the most common acute musculoskeletal injury in the United States. Athletes who participate in track and field, soccer, and football are especially prone to these injuries given the sprinting demands of these sports. One study found that over a 10-year span in the NFL, the occurrence of hamstring strains was second only to knee sprains. The average number of days lost for athletes with hamstring strains ranged anywhere from 8 to 25 days, which equated to missing up to 4 NFL games or 25% of the season. Even more concerning is that hamstring re-injury rates are extremely high, especially during the first 2 weeks after return to sport. In fact, over 1/3 of hamstring injuries will reoccur during this time.

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low back dissociation

The Three Best Exercises for Learning Low Back Dissociation

Low back pain is one of the most common musculoskeletal diagnoses in the world. The low back is typically considered the lumbar spine region, but it is also important to remember¬†the pelvis and the hips influence motion at the low back.¬†After an injury or unpleasant experience¬†in this region, the human brain is capable of rewiring it’s movement. Sometimes as a protective mechanism, the body will move in a more rigid pattern, thus less dissociation from joint to joint. In these scenarios, you have to go back to the basics to retrain the foundations for healthy movement. This article describes three exercises to help retrain low back dissociation.

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lunge variations

Lunge Variations

This 3-video post will be covering the ever so popular LUNGE. We will cover:

‚ě°ÔłŹ Prehab considerations for multi-directional lunges
‚ě°ÔłŹ Lunges for power development
‚ě°ÔłŹ Our favorite lunge combo
If you don’t already include some variation of a lunge into your lower body training, hopefully by the end of this article we will have convinced you to not only do so, but also gave you some creative ideas on variations that best suit your goals!

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