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Change Your Mechanics to Improve Your Knee Pain

Do you have knee pain? Have you tried changing your movement mechanics? Did you know there is a difference between a knee strategy and a hip strategy? A Knee Strategy has been shown to increase risk of Tibiofemoral joint injury, Patellofemoral joint pain, Patella Tendinopathy, ACL sprains, as well as IT band syndrome. Utilizing a Hip Strategy with movements such as squatting, stair climbing, and jumping will reduce demand on your knees, which may reduce your knee pain or help prevent you from having knee pain in the future! Read more to understand the difference between a Knee vs. a Hip Strategy. […]

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Step Ups (And Down) Variations

Step ups and downs are amazingly simple, yet truly effective in lower extremity rehab. Adding variability to the classic step ups and downs is key to movement proficiency and developing a well-rounded athlete. Have you tried these step up variations before?!

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Basketball Shoulder Instability Rehab

This article is all about basketball shoulder instability rehab! Shoulder injuries are not uncommon in basketball. Shoulder instability can be the result of a shoulder dislocation, labrum injury, or secondary to musculoskeletal or neurological impairments. In this article, you will learn more about shoulder instability in general and how to address it with early, middle, and late rehab progressions. More importantly, you will learn how to prescribe basketball shoulder instability rehab for the athlete.

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Strengthen Your Neck Out Of Pain

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!

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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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The Ultimate Shoulder Warm-up

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, which includes some of our favorite mobility drills, stretches, and exercises that should be a part of everyone’s shoulder maintenance.

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How to Properly Perform The Banded Side Step

Banded side steps….ooooh so fancy and sexy! 🤣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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Basketball Prehab Warm Up

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 play a dynamic role in improving basketball performance.

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Serratus Anterior

Serratus Anterior, which is also known as the “Big Swing Muscle” or “Boxer’s muscle” due to it’s effectiveness of protracting the scapula. Not only does this muscle have a cool name, it is needed for a plethora of arm movements; weather open chain (punching/grabbing something out of cabinet) or closed chain (pushups, planks, downward dogs, or handstands). Due to it’s large role in stabilizing the scapula,  inadequate strength here is often the culprit of Scapula Winging. This article will demonstrate a few exercises to improve activation and control of this Scapula Stabilizer in open kinetic chain. […]