❗️QUADRICEPS - WAYS TO TARGET❗️
🏋️♂️The knee-extension machine is something you can use to focus on your quads. The different ways to target ”lacking” areas are following⬇️
•Foot pointing outwards (1️⃣) Will target the inside of your quads.
•Foot pointing straight will be more neutral but also more on the intermedius muscle (quads)(2️⃣)
• Foot pointing inwards will target the outside of your quads (3️⃣)
❤️Try it out and let me know what you think!
Talk to ya soon,
I’m out /Anton
1 42 minutes ago
Next level. Smoking cigarettes while racing in the 1927 Tour De France. Haven’t we come a long way.
🔵 Do you get back pain when deadlifting?
🔵 Are you a Over Archer, Hunchback or do you combine the deadlift with the Romanian deadlift?
🔵 Record your deadlift and compare your technique with the above videos.
Struggling with back pain? To make an appointment, please visit our website to book online via the link in our bio.
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1 511 minutes ago
Great weekend at the hockey interpros with the very talented Connaught girls 🏑🏑🏑 #physio#sportsphysio
The biggest risk factor of a calf strain is a previous calf strain. Finish your rehab.
Following a calf strain or tear it is important that you rehabilitate and retrain your calf to do all the things you want it to do. You need to train it beyond calf raises. Guided by your physio, you need to train eccentric strength (strengthening whilst lengthening), power, speed, running, agility. Your calf needs to be ready.
Finish your rehab and progress as the calf is ready not your predetermined timeline. The last thing you want is to skip a few steps and re-injure your calf sending you back to square one. #calf#tear#injury#muscle#physio#rehab#exercise#strength#movement#strong#fisio
A great isolating exercises for the quads that I use both in the gym 🏋️♂️and with my patients! 👨⚕️ #
Due to the open kinetic chain effect (feet are not against anything) of the exercise it means that there is no direct stress through the knee joint 🦵 and solely works the muscles in question.
A simple movement, but to make it more effective I have made 2 CHANGES to it over the last 12 months. This has definitely helped with overall activation of the muscles!! 💪
🛑 BAND ACROSS HIPS - this helps to anchor your hips in the seat. As a result greater stability from the hips mean GREATER FORCE PRODUCTION from the quads. And a lower chance of cheating your reps!! #
🛑 RELAXING ANKLES - By relaxing your ankles and not keeping them pulled back, your relaxing the muscles in the lower leg! Meaning that the quads are having to do more work to lift up the pad and extend your knee!
They are only small tweaks but ones that will show a lot of difference over the long term! 📅
Sometimes you don’t need BIG CHANGES to make a BIG DIFFERENCE!!
We had a premiere today in NYC! Repost @alexandre_munz ****** 🔥❤️🔥 Today was my first group teaching since my moving to New York 6 months ago, one that I will remember for sure; at some point I became spectator of my own class, participants were delving into the SAFE® FLOOR fascia treatment as if they had done those spherical movements all their life. I watched people letting go of tensions, bodies spreading in space, I could hear deep diaphragmatic breathing, people left with huge smiles covering their beautiful happy faces. What a gorgeous experience, what a gift for my premiere in NYC, thank you very much everyone!!! Next months I will often be abroad for Certification Programs but @maison_munz already scheduled new monthly classes in New York, I will lead them all @gibneydance, dates are ____Wednesday October 16 (6:00/8:00pm) ____Sunday November 10 (10:00am-12:00pm) ____Sunday December 8 (10:00/12:00pm) 👉 email@example.com
🔥❤️🔥 Today was my first group teaching since my moving to New York 6 months ago, one that I will remember for sure; at some point I became spectator of my own class, participants were delving into the SAFE® FLOOR fascia treatment as if they had done those spherical movements all their life. I watched people letting go of tensions, bodies spreading in space, I could hear deep diaphragmatic breathing, people left with huge smiles covering their beautiful happy faces. What a gorgeous experience, what a gift for my premiere in NYC, thank you very much everyone!!! Next months I will often be abroad for Certification Programs but @maison_munz already scheduled new monthly classes in New York, I will lead them all @gibneydance, dates are ____Wednesday October 16 (6:00/8:00pm) ____Sunday November 10 (10:00am-12:00pm) ____Sunday December 8 (10:00/12:00pm) 👉 firstname.lastname@example.org
Three weeks and one day since my overly-excited Labrador launched me clavicle first towards a cat/pigeon/rabbit - I don’t know exactly which but I do know that when I sat up I was a little...crunchy.
And oh man, the things I have learned from my broken collarbone... •
🦴 Confirmation that pain is weird. This didn’t hurt at all. I know. The doctor said I’m weird which I don’t disagree with but keen to get him to read some of these pain posts. •
🦴 Fracture healing is EXHAUSTING and nap time is sacred. •
🦴 Pain and function are often what we talk about as measures of how well you’re doing as a patient but my most significant personal sign I can measure my good and bad days with is fear. •
🦴 Things that increase my fear/make my day worse: doing something daft with my arm and accidentally making it hurt, spending too long reading internet posts by people who seem to be doing better than I feel I am after breaking their collarbone, spending too long alone, telling myself my movement/discomfort isn’t ‘normal’ based on no one’s actual medical opinion. •
🦴 Things that reduce my fear/make my day better: spending time with people - whole days - talking about things that aren’t my injury, fresh air, walking, initially in the sling, spending time out of the sling doing tasks like making a cup of tea, my consultant telling me I’m safe to move and, in true testament to how nuts Orthopaedics is (see second pic for X-ray), that my bones are in a good place for natural healing.
SO WOW, moving and socialising and reassurance are good for reducing pain and fear? And that increases my sense of well-being? I am learning how hard it is to remember that when you’re a limb down and feeling vulnerable - and I’m the one with an Instagram account dedicated to these very messages. It’s tough out there being in pain or with a disability and I hope this helps.
Get a strong 💪 and resilient back in the gym.
Ever tried this simple exercise - Lumbar Extension... but do you do it correctly❓
Tune in to this short video and eliminate the common mistakes 👇👇👇👇👇 This easy little tip can encourage the right muscle activation patterns, helping you train your muscles much more efficiently whilst protecting your back.
Do you want some more information on lower back pain - find out the common mistakes to avoid that can prolong back pain by checking out our blog: http://bit.ly/5-mistakes-that-can-prolong-back-pain - link in our bio.
🔹Hamstring Rehab: Askling L Protocol:▪️
▪️The Askling L Protocol focuses on loading the hamstring during lengthening because studies have shown that hamstring strains most often occur when the hamstring is working eccentrically. This protocol has been shown to be superior with regard to re-tear rate and faster RTS time when compared to other more contemporary hamstring programs that focus mainly on stretching and isometrics [Askling, 2013]
—𝐓𝐡𝐞 𝐀𝐬𝐤𝐥𝐢𝐧𝐠 𝐏𝐫𝐨𝐭𝐨𝐜𝐨𝐥—
1️⃣T𝐡𝐞 𝐄𝐱𝐭𝐞𝐧𝐝𝐞𝐫: Stop before pain is reached
2x a day, 3x12
2️⃣𝐓𝐡𝐞 𝐃𝐢𝐯𝐞𝐫: Again, stop before pain
Every other day 3x6
Start slow and increase speed gradually
3️⃣𝐓𝐡𝐞 𝐆𝐥𝐢𝐝𝐞𝐫: Again, stop before pain.
Every 3rd day, 3x4
Increase distance and speed (use arms to come back up)
💪🏼Strengthening the hamstrings eccentrically [Both lengthening with hip flexion and knee extension] is important due to the common mechanism of injury--this doesn’t mean that using isometrics and concentric contractions during hamstring strain rehab is bad. Having an individualized plan that focuses on strengthening in the positions the athlete will be in, exposing them to sport specific movement, and top end sprinting are all essential in a comprehensive return to sport hamstring rehab program
📍Tag someone who would benefit
⬇️ Drop comments or questions below
3 261 hour ago
The only thing worse than #lowbackpain on a Sunday evening is...
Not having an appointment with an @elitehealthservices#manualtherapist on Monday morning! 😩
⤵️ #weekendwarriors ⤵️
📆 Use the 🔗 in our bio to request your appointment with an Elite PT in either our📍Old Greenwich or 📍Westport, CT location today!
We’ve already helped thousands of your colleagues, friends and neighbors over the last 15 years.
Learn how we can help you.
☎️ 203-983-5748 | 203-349-8430
1 51 hour ago
🔥𝐒𝐄𝐀𝐓𝐄𝐃 𝐈𝐍𝐂𝐋𝐈𝐍𝐄 𝐁𝐈𝐂𝐄𝐏 𝐂𝐔𝐑𝐋🔥
📍Sitting on a bench with the back rest inclined, and your arms hanging straight down, the bicep will become activated differently compared to the traditional standing barbell curl. This exercise would help to create the bicep peak (short head of the bicep).
📍By having your shoulder in the hyperextended position relative to the neutral (hands by your side) position, the heads of the bicep will be targeted differently. You are better able to workout your bicep through greater range of motion which will help target your bicep short and long head better.
📍Long Head of the Bicep (Outer Bicep)
Attaches from the supraglenoid tubercle and glenoid labrum to the radial tuberosity and bicipital aponeurosis.
📍Short Head of the Bicep (Inner Bicep)
Attaches from the tip of the coracoid process of the scapula to the radial tuberosity and bicipital aponeurosis.
📍The short head of the bicep will be stretched to a greater degree compared to the long head which will make it go through a greater excursion, and then the long head would be second, but to a slightly less degree.
What do you guys think? Do you do this exercise to increase bicep peak?
A period of total rest (bed rest) is almost a thing of the past when rehabbing an injury. In most cases an injury will heal better to early movement and load 🏃🏻♂️
Active rehab has shown improved healing rates as tissue reacts best to movement and loading. That's why doctors recommend early mobilisation after hip/ knee replacement, even a few hours after the operation 🤯
Generally it's best to avoid the 'thing' caused the pain or whatever aggravates it. Instead, a sports therapist will prescribe a series of exercises that are progressive and structured 📊
A rehab specialist will be able to find the sweet spot for optimal loading to avoid overdoing it or not doing enough.
Let me know if you have any questions on appropriate resting during rehab 💪
1 91 hour ago
Muscle strains are one of the most common sporting injuries.
They should be treated initially with the usual POLICE protocol followed by an incremental return to play rehab programme.
And as always any feedback/questions are more than welcome.
Sunday vibes 🎀
I’ve had so much fun adventuring with the dog this week! 🐕 But tomorrow it’s back to the grind, I have physio and then back to uni on Tuesday! 💪🏻📚
This term is going to be a big one, with my surgery under 2 weeks away and lots of work to do to get back to dancing. Bring it on! 🏃🏼♀️
🔥💥 Offloading a tendon to help recovery can be minimal if that’s all it takes to allow for healing.
You need to understand how to offload the tendon (eg less overall load to the tendon when lifting weights or fewer reps of incline/hill running. Once you figure that out you can often continue training whilst a full recovery takes place.
Plus, it helps us therapists get you back to your chosen sport because there will be less time spent away from actual intensity. If we keep you training it’s because it often makes our jobs way easier. 💥🔥
💥 MORE EXCITING NEWS!💥 _
We are delighted to announce that @thesportstherapyclinic have opened a brand new physiotherapy clinic based at @visionfitnessuk
They officially open their doors for the very first time tomorrow!
With treatments such as injury rehabilitation, massage, spinal adjustments, acupuncture, ultrasound, laser therapy and diagnostic scans to name a few!
With exclusive FREE consultations and assessments available to everyone and anyone. Yes we said FREE!
Pop into the clinic tomorrow or simply call 01279 850 428 to book an appointment or find out more information on the services they provide.
Welcome to the @visionfitnessuk team guys 💙
🔥Episode 10 is out!!🔥
In today’s episode we share our own experiences and provide you with tips for the Canadian Physiotherapy practical exam! 🤓📚
Link in bio! 🙌
1 71 hour ago
Na skupinovce, kterou spouštíme ve čtvtek 3.10.2019 se budeme věnovat nejen tomuto “rozdělenému dřepu”, ale také prací s dechem ve cvičení. -
Chtěl bych vás naučit, jak správný dech dokáže pozitivně ovlivnit výkon a výdrž.
INFO: Kapacita lekce 8 lidí, abych vás všechny dokázal dobře vést. Přihašovat se zatím můžete přes DM tady na IG.
PRVNÍ LEKCE ZDARMA
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We are looking for an ambitious, driven, qualified physiotherapist with a specific interest in musculoskeletal physiotherapy to join our dynamic team.
Whether you are newly graduated or an experienced clinician, we have a range of opportunities for all levels.
What we’re looking for:
As an LB Physiotherapist you will be a key member of our team and be responsible for delivering an outstanding service to our clients on a daily basis.
We pride ourselves on offering all clients clear direction, a consistent service and credible results. If our company values and high standards marry up with yours, you will be a great addition to our team.
What you can expect from us:
We are a flexible employer that will put you at the centre of everything we do.
We will share our expertise through coaching and training, offering regular CPD.
We believe in supporting you to become the best version of yourself.
If you would be interested in this role we would love to hear from you. To express your interest please send a copy of your CV, along with a covering letter to email@example.com
That goes for your rehabilitation and training to!! It’s startling the amount of people who will not invest time in their well being. Cutting down on one family take away a week can equate to; • 1 GP visit. • Physio session • Personal training session
• 3 self help books
Don’t put off your long term health and well being for short term gains, if you have pain fix it, if you have a goal.... achieve it! #goalsettingsunday#Physio#Rehab
تيبس الكتف أو frozen shoulder هو عبارة عن ألم شديد في منطقة الكتف بتمنع حركته بشكل طبيعي نتيجة التعرض لكدمة او كسر في مفصل الكتف و بيعتمد علاجه اما على التمرينات الرياضية او التدخل الجراحي و في الحالتين لازم نلتزم بجلسات العلاج الطبيعي للحفاظ على مدى حركة الكتف وللتقليل من انقباض وتقلص العضلات في المنطقة.
و عشان تمشي على خطوات العلاج السليم تعالي Tree of Life و أطبائنا المختصين هيشخصوا الحالة و يحددوا أنسب خطة للعلاج على حسب حالتك.
للحجز يرجى الاتصال:
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🔍La probabilità di incorrere in una distorsione di caviglia aumenta verso la parte finale della partita o dei due tempi di gioco.
💡Si ipotizza che ciò sia dovuto all'effetto della fatica su propriocezione, equilibrio e controllo muscolare.
Infografica di Gianluca Valdifiori.
1 842 hours ago
🚨Il tasso di infortuni al rientro alla prima partita è molto alto.
❌Ridurre i tempi di recupero post infortunio rappresenta un importante fattore di rischio per un re-infortunio.
Infografica di Luca Turone.
1 8521 September, 2019
❓Come viene percepita la qualità della vita a lungo termine dai soggetti che hanno subito una rottura del Legamento Crociato Anteriore?
Infografica di Nicole Schenato.
2 9019 September, 2019
⚠️Come avete risolto la vostra cefalea?
👉🏻Infografica di Leonardo Francesca
1 10018 September, 2019
🔍A 16 anni di follow up in seguito ad intervento chirurgico riparativo della cuffia dei rotatori, vi è un 37% di probabilità di incorrere in una nuova lesione tendinea.
🎯Nonostante ciò, gli outcome clinici rimangono comunque positivi, a prescindere dalla presenza di una nuova lesione.
❓Cosa vi fa pensare questo?
Infografica di Francesca Lonardi.
↕️ DEADLIFT WARM-UP🔥
Building off of our last post:
If you’re looking to improve the efficiency of your deadlifts, try mixing in this drill to your warm-up on deadlift day!
Keep the weight relatively light and focus on owning the hip-hinge!
Tag your deadlift buddy who needs this! 💪
Improve Your Cutting POWER❗️⠀
⛹️The crossover step is a must-learn technique for any athlete when it comes to frontal plane movement drills. Essentially you have 2 options for lateral movements. Either a pure lateral shuffle (feet never cross each other) or the crossover step (feet cross over each other). You need BOTH to maximize your performance on the field.⠀
🏋️While it's extremely important to practice the actual techniques themselves, you can also work on drills to improve that first step power.⠀
To simply things:⠀
To work on the lateral shuffle ➡️ any lateral lunge based drill⠀
To work on the crossover step ➡️ any curtsey lunge based rill⠀
This clip is a weighted curtsey lunge working on explosive power.⠀
Curtsey lunges are my favorite!!! #curtsey#curtseylunge#cuttingtechnique#athlete
D E A D L I F T S 👊
1️⃣ Deadlifts are SAFE!
2️⃣ HIP HINGE is key!
3️⃣ Deadlifting is FUN!
↕️ B A R P A T H :
If you’re a powerlifter working towards your max, getting the bar back down to the floor will be a controlled drop, which is perfect!👌
However, if you’re deadlifting moderate weight for reps (ie. CrossFit WOD), then keeping the barbell as close as possible to vertical will be one of the keys to movement efficiency! 💪
If your knees are getting in the way of the bar, focus on driving your hips back to promote more of a hip hinge, increasing the load through the hammies & glutes! 🍑
If the bar is traveling too far away from you, focus on setting up with the bar over your shoelaces and keep the bar tight to your legs throughout the lift!🦵⬅️
Tag a workout buddy who needs this! ✌️
24 1,28220 September, 2019
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