How does your back feel when you do overhead press? How does your pelvis react when you lock out the movement? Too much anterior tilt from tight Hip Flexors is NOT good for your Lumbar facet joints. Learn where to stretch to fix this.
Watch as we loosen the thoracic joints and activate the thoracic extensor muscles. Ironically the reason we are doing this is nothing to do with the thoracic spine! Rather it is for the shoulder joints ... to minimise impingement.
In this Rehab Combo - all about the art and science of combining "Hands-On” loosening techniques with "Activation Drills” - we will loosen then activate various body areas in order to empower this movement to happen … do it multiple times daily as a Rehab drill, or in every warm-up and warm-down as part of Rehab Training.
Welcome to a new series I’m calling “Rehab Combos” - all about the art and science of combining "Hands-On” loosening techniques (but of course for the Fitness Professional they are not strictly hands-on, rather using tools of some sort!) with "Activation Drills”.
This is the bread and butter work of Rehab Training. First free up the dirty movement with myofascial release or trigger pointing or PNF or whatever technique you choose (deactivate the dominant muscles),
If you have ever been to any of our face to face workshops on the shoulder …then you will know that we strongly advise you to prioritise LOOSENING of the external rotators of the cuff rather than strengthen them.
These mobility sessions with the Stretchband are doing my body so much good! My Right Hip especially needed the stuff we do today on Hip Love to give room for the Femoral Head to spin more freely and get less jammed in my mild Hip impingement - so common in the fitness industry and often known as FAI (Femoro Acetabular Impingement).
You have no idea how good my low back feels after using the Stretchband for just a couple of sessions…have lost some mobility after travelling a lot recently and a couple of hard hits of tennis with my sister!
So welcome to a few newsletters that I couldn’t resist calling “Rehab Love”.
How to Know if Your Client Sucks at Functional Movement (Part 2)
Biomechanical Blockages are hidden icebergs that block easy movement and force us all to compensate. They are the on-going issues we battle with long after significant injuries feel like they are gone.
Biomechanically the main issue that will affect Achilles is “eccentrically loaded end of range dorsiflexion”. If its inflamed you even have to limit stretching of the Achilles as it will compress it onto the calcaneus (heel).
Ohhh you know what?
Adductor tendons. The compression zone for this tendon is the attachment onto the adductor tubercle of the pelvis. When the leg is adducted (as it would be with a follow through after kicking a ball) the tendon can be pushed up against the adductor tubercle and a pathology may develop. Hence why this problem is common in footballers.
Patella tendon: This is the classic "jumpers knee". The spot of maximum tenderness is usually the tendon as it attaches onto the distal pole of the patella. When the knee flexes (bends) the change in angle of the tendon to the patella causes the pointy inferior pole to push into the uppermost portion on the patella tendon. Again, this compression area corresponds very closely to the site of pathology.
The Supinator muscle: A little-known lateral elbow muscle that seems critical in the control of the Head of Radius, especially as the forearm is in more pronation it does the important job of eccentrically controlling it.
I have a treat for you today as I beat up on my friend Brad’s tight and grumpy (there’s that word again..) elbow musculature! Don’t forget MFR = “Myo-Fascial Release" which includes quite a few different techniques from firm rolling, to light rubbing, to deep pressure point release, to active movements.
Climbing flexes the elbow repeatedly with a fully pronated forearm, overloading Brachioradialis and Pronator Teres muscles and irritating the superior radio-ulnar joint for many weekend warriors. Here's how to rehab and strengthen these..
Let’s do a little series entitled “Gym Junkie’s Elbow” and see what we can all learn. I’ll also get small opinion articles from our other Educators to help us learn, and send you little videos on what you can do to help clients along towards improved function and less pain.