Scapular control is crucial to overall health of the shoulder. This video looks at scapula pushups, snow angels, scapula setting, Y's, T's, and W's to help strengthen the muscles that surround the scapula.
When trying to gain shoulder ROM especially after injury, active assisted exercises are a great place to start as they allow us to work through the ROM without activation of the muscles. We look at shoulder flexion, abduction, internal and external rotation with a dowel. We then look at shoulder circumduction to increase overall shoulder ROM, and two exercises to increase shoulder internal rotation (IR with a towel and the sleeper stretch.)
Isometrics are a great way to begin strengthening the shoulder again after injury. By activating different muscles around the shoulder without actually moving the arm, we strengthen without aggravating a previous injury. The exercises we cover include isometric shoulder flexion, abduction, horizontal abduction and adduction, and external and interal rotation.
This video looks at strengthening the shoulder in multiple different ranges (flexion, extension, abduction, horizontal abduction and adduction, internal and external rotation both at 0 and 90 degrees) as well as multiplane movements we call drawing the sword and picking the apple. These can be done with bands, a cable machine, or free weights.
An important part of rehab, perturbations require stabilization by all the muscles surrounding the shoulder joint, as well as challenging the mechanoreceptors to know where the arm is in space. Retraining the stabilizers and mechanoreceptors will prevent future shoulder injuries from occurring. We cover the folllowing exercises: thread the needle, ball bounces on wall, updowns on bosu ball, woblle board taps, parter assisted shoulder perturbations, and shoulder slides.
This video reviews bear hugs, overhead press with band, push up plus with band, snow angels on roller with weight, and standing shoulder CARS with scapula stabilization.
Ready to increase your shoulder flexibility? This video covers the stop sign stretch, pec and bicep stretch on the wall, using a lacrosse ball along the medial border of the scapula to stretch the pec, using a lacrosse ball to roll the pec, bicep, and upper trap, and a fascial stretch for the chest and arm.
This video covers around the worlds (or halos), weighted flexion and abduction, standing rows, high pulls, overhead press, and farmer's walk.
Take your shoulder perturbation exercises to the next level! In this video we review walking lunges with overhead weight, exercise ball rollouts, and partner perturbations specific to your sport.
In this video, Jenna takes us through the role of the scapula as well as some exercises that can be done to help strengthen and stretch the muscles that surround the scapula.
We start out with isometrics in 6 ranges for the elbow: elbow extension, elbow flexion with palm up, palm down, and palm in neutral, pronation, and supination. These exercises are great for the early stages of rehab after injury to the arm.
In this video we discuss stretches for the biceps, triceps, and forearm flexors and extensors, Then we look at how to trigger point the forearms with a marble, golf ball, bouncy ball, or rolling stick.
Proprioception is an incredibly important and often overlooked part of rehabilitation. In this video we look at plank on a bosu ball, exercise ball walkouts, partner perturbations with the ball, plyo pushups from wall or floor, closed eye dribbling, and ball tosses against the wall.
In this video we look at concentric and eccentric elbow ranges of motion (extension, pronation, supination, and 3 variations of flexion.)
We begin with isometric holds for wrist flexion, extension, ulnar, and radial deviation. We then explain how to do rollups for the wrist.
In this video we look at CARs for the wrist, mobilizations with movement for wrist flexion and extension, and how to roll out the thumb and hand.
In this video we look at concentric and eccentric wrist ranges of motion (flexion, extension, radial and ulnar deviation, pronation, and supination.)
In this video we discuss how the median nerve is affected in carpal tunnel, how to floss the nerve to keep it happy, and how to open up through the carpal tunnel area.
This video covers pincer grip weight holds, door frame holds, elastic band finger extension, playdough exercises, tennis ball squeezes, pen rolls, marble finger dexterity.
Is neck pain bothering you? Are you sitting at a desk for long periods of time and can feel it straining on your neck and shoulders? In this video we discuss the muscles that are often found to be a problem in improper posture, how your breathing relates to posture, and a device you can use to remind you to always think about your posture.
Now we review a couple strengthening exercises (chin tucks, banded head retraction, and standing rows) for muscles that are often weak in the neck.
Most of us have poor flexibility and mobility in the neck due to chronically tight muscles. This video looks at exercises to increase neck extension, stretches for the upper traps, scalenes, SCM, and pec minor, as well as how to use a lacrosse ball on the base of the neck (suboccipitals) and the upper traps.
In this video we look at a variety of exercises that can be done as part of a warm-up before strength training, or to increase overall mobility of the shoulder and t-spine, especially when recovering from an injury. We cover the following exercises: t-spine extensions, side bends for t-spine, alligator opener, snow angels, shoulder circumduction, isometric internal and external rotation of shoulder, wall slides with scapula setting, and threading the needle.
This video discusses the most common types of postures and how to find a spinal neutral, which is the ideal position for our spine to be in.
Here we look at a few exercises for lumbar mobility as well as t-spine and hip mobility because we must target the joint above and below also! The exercises we review include spinal CARS in flexion, extension, and side bending, Mackenzie protocol extensions, t-spine extensions on the roller, how to find pelvic neutral on an exercise ball, windshield wipers, and multiplane lunges.
In this video we look at trigger pointing the QL's and TFL, child's pose stretch for QL, PNF stretch for the erectors, hip flexor stretch, rectus femoris stretch, two different ways to stretch the hamstrings and the adductors, and some different variations of a piriformis stretch.
In the first level of strengthening for the lumbar spine we discuss how to engage the transverse abdominus and multifidus, the proper way to do a crunch and side crunch, back extensions, side plank and regular plank (modified), reverse crunches, and bent knee windshield wipers.
In the second level of strengthening for the lumbar spine we progress the windshield wipers to straight leg, towel slide outs for core strength, full side plank with thread the needle, weighted, or with a band, reverse crunches with a band, kneeling crunches, TA and multifidus activation on a roller with opposite leg and arm extension (and a progression with bands,) deadbug with an exercise ball, crunches with a band or weight, back extensions with weight, and dolphin kicks on an exercise ball.
Back pain bugging you? This video goes through a quick way to do your own spinal flexion self-assessment, and some exercises to help improve limited spinal flexion. We discuss self release of the spinal muscles, scapula pushups, cat portion of cat & cow, hip hinge, and hamstring stretching.
Many of us have limited spinal extension. This video goes through a quick way to do your own spinal extension self-assessment, and some exercises to help improve limited spinal extension. We discuss side bends and back extensions over a foam roller, book openers, cat & cow, cobra, and hamstring stretching.
If you have pain in your knee or hip when you run, the problem may be a weak gluteus medius muscle. In this video we look at how to assess for glute med weakness, and some exercises you can do at home to correct this.
Gearing up for hiking season? This video reviews exercises for the lower leg, ankle, and foot, to help prevent common injuries such as ankle sprain and plantar fasciitis. We cover banded heel raises, banded eversion and inversion, balance, arch lifts, trigger point techniques for the calf and plantar fascia, and stretches for the calf and plantar fascia.