[PREHAB BASICS SERIES: KNEE PREHAB]
💡 Building on yesterday's post about shoulders, here is the knee prehab part of the series. Knee pain is common and people are often given bad advice in regards to how to manage it. They are told to use ice, braces, utilizing stretches and a myriad of other passive treatments but none of these modalities help increase your knee's tolerance to load.
✔ We need to train. It's not about modifying our lifestyle to never expose ourselves to stress, it's about building tolerance so we can prepare our bodies to meet the demands of life.
✔ Here are a few of my favorite knee prehab exercises to incorporate to help bridge that gap:
1.) Split squat isometrics: Slowly build up to 45 second isometrics as evidenced by Jill Cook's work on tendinopathy. If "rehab" requires it then why not build that capacity in advance?
2.) Squats: I am using a puggle but feel free to load it with a barbell, kettlebell, dumbbell, etc. Squatting is a non-negotiable, don't skip leg day.
3.) Sliding reverse lunge: This challenges the entire lower kinetic chain, definitely one of my favorite variations of the lunge.
4.) Skater squats: More single leg training because most of the things we do in life require a single leg stance.
✔ Did you find these exercises helpful? Make sure to check back this whole week because I am going to be covering some of my favorite "prehab" exercises that can help you incorporate with different body parts. If you have any questions, feel free to drop a message.
⛷ Tag a friend that needs some knee love!
“Challenge yourself to move”
Research has shown more than once that lack of exercises in the geriatric population 👨🏻🦳👵🏻will lead to higher chances of falls, higher prevalence of chronic diseases and cardiovascular disorders.[Urs Granacher, 2012]. Annual societal cost spent on the aging population will increase every year. Why not invest the money 💰 now on injury prevention and start exercising?
My client here is 60 years old, had inguinal hernia 2 months ago and still rolling. He decided to get matters back on track to stay fit. So I put him on an intense core workout to strengthen that transverse abdominis
Swipe ⬅️ 1️⃣ Plank (not shown)
2️⃣ Shoulder tap plank (not shown)
3️⃣ Push up cone tap
4️⃣ High plank kettlebell slide
5️⃣ Farmers’ walk
If your client does not have strong shoulders it might be best to adopt the high plank position rather than the regular plank, as he or she can lock the elbows with stronger triceps. To raise the intensity, have one leg off ground while incorporating dynamic motion like reaching.
💥Point here being is never say too late for exercises! You will never know how much you can achieve with own body. -
🤳🏼Tag your best workout buddy
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“Whoever compels you to go one mile, go with him two.” — Matthew 5:41
What is it that separates us from others? Whether it’s in business, the arts, or any other occupation? I feel that it is our drive to do more than what is expected of us. The second mile is one of life’s little secrets to success.
The first mile is a mandated mile. It might interrupt our schedule, cause us to swallow our pride, make us angry, frustrated etc. The second mile is what Christians call the Miracle Mile. It is the miracle mile that separates some from others. Someone who journeys on the miracle mile has a way of lightening the load of those around them. It only takes one second miler in a home to change the entire environment. It only takes one second miler on a team or in a group to do the same.
As you reflect on Mathew 5:41 (the verse above), think about the ways in which you can go the second mile today. In what ways can you do more than what’s required of you, to go the second mile, the Miracle Mile, with someone else today? It will brighten your road and most importantly lighten someone else’s load. •
How do you know you are making an impact? That what you are trying to teach is actually reaching people? When the RIGHT people really embrace the concepts and ideas you are sharing!
💪🏻 That’s how I feel about the work #dvrt master @cmcripe demonstrates. Our whole system is based on progressions of movement from the ground and foundational to standing and more sophisticated. This series of Ultimate #sandbag drills that Cory shows is a great example!
💪🏻These are all versions of a side #plank . First starting on the ground to connect the body and the kinetic chains. Like how the obliques work with the groin muscles, how the lats work with the core, and #glutes . Then building to more complex versions where our movements become more reactive and dynamic.
💪🏻These types of Ultimate Sandbag drills confuse people because they can’t figure out what muscle we are working. As physical therapist Gary Gray would say, from the toes to the nose!
Join me tomorrow for some elegant strength, Pilates at 9:15am at Buffalo Grove Fitness Center or 10:45am Fitness Pilates at Lifetime Athletic in Vernon Hills. Let’s hit that core HARD CORE!! Fancy some serious, FUN Strength Training? Then join me tomorrow at 8:15am subbing for Jill before my Pilates class! Hey, maybe do all three!!😜 Shout if you need a pass! #groupfitness#pilates#strengthtraining#coreworkout#justdoit#mondaymotivation 💪🏻👊
😣Unable to reach behind your back after doing a lot of planks, push ups, overhead and bench presses and/or bicep day?
Don't forget to stretch your anterior/front deltoid and/or biceps! 💪
The anterior deltoid is just next to your biceps. They both share the same function of flexing your shoulder forward. When stretching one, you inevitably stretch the other. However, there is a way to bias one from the other and that is by changing your grip.😎 ⚠️As usual, if you recently sprained your shoulder or have severe pain with shoulder movements, do exercise caution with trying out exercises over zealously as it may make your current injury worse. Please go get professional help for that! 🙌This video was also created upon a DM request from a follower. Do hmu for more video requests! 🙏Tag a friend who struggles to reach behind his/her back!
Servus meine Sportler,
heute gibt was was für den unteren Bauch.
Um ein Sixpack zu bekommen muss man eben alle Bereiche trainieren 😉.
Bei der Ausführung gibt einen Teil der leicht Tricky ist und so gern mal übersehen wird.
Wir hängen uns am Gerät ein, legen die Unterarme auf die Polster und greifen mit den Händen an die Griffe.
Die Schultern werden nach hinten unten gezogen und der Bauch wird angespannt um die Vorspannung zu erzeugen.
Die Zehen werden zum Körper gezogen um gleich alle Muskelketten mitzunehmen.
Jetzt kommt der Tricky Teil.
Wir heben erst die Beine hoch und lassen sie konzentriert runter, bis wir bis zum höchsten Spannungspunkt kommen um den Hüftbeuger auszuschalten.
Ab jetzt geht die Ausführung los.
Beine heben und konzentriert nach unten führen aber nicht komplett durchhängen, somit bleibt immer ein leichter Knick und wir verlieren nicht die Spannung.
Das war es auch wieder und nicht vergessen der Sommer kommt schneller als man denkt 😉
Next time you Crunch try lifting your heels slightly off the ground like this. Makes it much harder and a better core contraction. Swipe left to see the video and a few other moves from yesterday's home workout. Geared out in @ryderwear Rogue D-Mak shoes and apparel from the Royals drop. Shop & save 10% off through Ryderwear.com/Wittig.
❤️SAVE THIS VIDEO FOR LATER❤️
So your workouts have been lacking any kind of umpf lately... I’ve been there!
Little aches & pains messes up any motivation to train hard, because you always hurt - and that’s NO FUN.
Being overwhelmed, inconsistent & in a rut is the result of INDECISION.
One of my favorite quotes:
“Indecision is the ENEMY of progress. You can’t steer a parked car.”
Decide to be happy.
Decide to lose the fat.
Decide to make more money
Decide to invest in yourself & you future.
Decide to surround yourself with driven people like YOU.
Decide to join a team in a sport that you love!
Decide to be THE BEST example for your kids.
Decide to get in superhero shape, to play & LIVE everyday without pain!
When you decide to do something you’re STOKED about & NEED TO DO, it happens.
There’s no other way, no other option, you just get’er done.
I was having a conversation with a member of the #joe2proacademy last night & this came up… it’s totally true!
When we stop to “think it through” there’s no focus,
no compelling reason to get shit done…
& we wait for the answer to come to us.
The ONLY way to make a change is to DECIDE right freakin’ now to do it for nobody else but yourself.
TO USE THIS MOMENT OF OUTGOING DRIVE & REACH OUT FOR HELP!!
This is the moment you get a hold of your aching shoulder, ‘weak core’ & get more consistent with your health & training.
YOU KNOW you should ASK FOR guidance.— Please, don’t be the victim here.
Join us on Monday by clicking the link in my bio [ @coach_richthaw ] or commenting below
I’m only taking on a small batch of people & would love to meet you where you’re at & move forward, together.
2️⃣CORE & MORE moves to kick off the week 😅 Certainly #aworkinprogress ————————————————-
#leggings provided by @lepota_clothing 💝
Top provided by @kdwapparel 💫
#fitball provided by @dyna_pro ———————————————-—-
STABILITY BALL PLANK • variations
—————————————————- TIPS & STUFF: 📌 stability ball planks has been shown to activate 2X the number of core muscles; because of the instability of the surface and the balance required to perform 📌 A lot of the stabilizer muscles that aren’t engaged on the weight machines are fired up during these moves 📌 your body will need to make lots small adjustments that require greater muscle activation 📌 Keep abs contracted- pull navel in and up 📌lift out of the shoulder girdle while pressing into the ball 📌take these nice and slowly —————————————————-
Sunday gym session - alot of my own programming is a mash up of pilates, mobility, traditional strength and conditioning and calisthenics. These candlesticks and falls are closely related to long/short spine series in reformer and have been my go to exercise for shoulder mount (notice my triceps shaking here - using cup grip) conditioning and getting ready for moves like flags and Ayesha's. I'm very aware of my spine shape here and the deeper levels of abdominal support required to keep this exercise safe and challenging. Also awards for this gym noob here - zero etticatte! . #calisthenics#pdconditioning#strengthtraining#strengthandconditioning#coreworkout#core#coretraining
Formación de #pilates, #core y estabilizadores de la columna para el Team del @cerclesabadelles1856
Los principios del Pilates: Concentración,Respiración, Control, Precisión, Centralización y Fluidez de movimiento.Aplicalo a tú entreno, verás lo eficaces que seran.
Cualquier movimiento de las extremidades es por la contracción anticipada de la musculatura del Core.
Lo importante es todos los casos, es saber cual es la musculatura implicada, que función tiene y cómo aplicarla.
Empezando por el principio, musculos globales que unes varias articulaciones de la columna, con la cadera y el tórax, y son los responsables de generar el movimiento.
Una mala estabilización o un control motor bajo, hace que la organización central no sea efectiva! IMPRESCINDIBLE en cualquier entrenamiento 👌
Gracias chic@os, encantada de compartir mis conocimientos.
Don’t forget that our South Studio is having their Picnic today!
It will be a great opportunity to take class, meet your fellow practitioners, eat good food AND mark another square on your challenge bingo 😱🔥✔️
Try this quick medicine ball ab finisher, set your timer to 45 seconds on 10 seconds rest and try it 5 times. Press save to try it later❤💪🏽
💪🏽Medicine ball sit ups
💪🏽Medicine ball plank
💪🏽Medicine ball mountain climbers #coreworkout#workoutvideos
Your 5x5 HIIT Post Brunch Workout! 🏋🏽♂️
After today’s Brunch try out this 5 Move HIIT Workout!
It’s a burner! 🔥 5 Rounds| 40 secs on | 20 secs off
Ready team!? GO!
👇🏼Tag someone below to try this with! 😆
This is a good before and after i wanna share with you all. It took an overwhelming amount of time and energy to get where im at. The stress of it was worth the fight. Im glad to say im currently at the best shape of my life, i just cant believe it took me this long to get the wheels going, i was stuck. My second selfie was taken at 2016 and it was that tipping point where i said no more. 2017 rolled along with a few minor changes to dieting and exercising but no results yielded and i just had to find a solution, i was grasping for straws. So much that my work life, confidence, and health had taken a toll (hypertension, pre diabetes, perhaps even depression sunk in). Mid 2018 i surrendered from carbs and piloted keto dieting and increased drastically my workout regimen. Met some great inspiring people along the way, there i saw the light and continued inspiration. 10 months into keto dieting and fitness changes and here i am, motivated everyday. Dieting never really mattered up until now and im glad this lifestyle has chosen me. This is for the people who doubted me, continuously bashed my psyche and afflicted my self confidence. Thank you for the push because now im living at my best. Its a great feeling looking on down from up here. 🤙🏼This is my redemption song. Im here to inspire those who are in doubt and to keep the push. Let all the stressors fuel you, negate the bullshit, and tell them “watch out, im gonna take the world”. Keep fighting guys, its gonna be worth it.
Romans 5:3-5- Not only so, but we also glory in our sufferings, because we know that suffering produces perseverance; perseverance, character; and character, hope. And hope does not put us to shame, because God’s love has been poured out into our hearts through the Holy Spirit, who has been given to us.