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!
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 -> Movement Re-Training.
Serratus Anterior, which is also known as the “Big Swing Muscle” or “Boxer’s muscle” 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, 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. […]
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. This Article will give you actionable exercises on how to Prehab your Groin Strain. […]
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! […]
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!
Americans consume a large majority of the world’s opioids. Approximately 80% of the global opioid supply is consumed in the United States, a country that represents a mere 5% of the global population. There were approximately 300 million pain prescriptions written in the US in 2015 equating to a $24 billion market. While we seem to know a fair amount about pain from the financial side, the actual science behind pain is still somewhat of an enigma. Let’s take a closer look at pain science.
Rock climbing is a sport that has been gaining popularity over the last few years. The diverse range of movement, mobility, and strength the sport requires makes it appealing to everyone from the weekend warrior to the most serious and dedicated athlete. This fast-growing allure has helped catapult climbing into the 2020 Olympic Games in Tokyo. The three disciplines that will be included in the upcoming Olympics are sport, bouldering, and speed. Each discipline has its own unique demands varying in power, agility, strength, and endurance naturally inducing risk for both traumatic and overuse injury. In this article, I will highlight the most common injuries seen in rock climbing and demonstrate rock climbing prehab exercises based on research and biomechanics to prevent these injuries.
The hip is a ball and socket joint with 27 muscles that cross it to control its many planes of movement! Some muscles act as primary movers while others act as dynamic stabilizers of the hip. When the hip capsule is hypomobile or tight, your body may compensate from either up or down the kinetic chain to gain mobility. This has been shown to lead to pathologies in the lumbar spine (Reiman 2009, Devin 2012, Burns 2011) and lower extremity (Reiman 2009, Cliborne 2004, and Currier 2007). This article will show you 4 exercises to improve your Hip Mobility! […]
Low back pain is the leading cause of activity limitation and work absence throughout much of the world and is associated with an enormous economic burden. This called for Preventative measures! Here are 10 exercises from the leading Rehab and Fitness professionals that may help reduce your risk of injuring your lower back!