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hip mobility

5 best ways to improve knee pain.

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5 best ways to improve knee pain.

Nothing will make you feel old like a bum pair of knees. Walking can be a laborious. Climbing stairs resembles climbing some snow-covered mountain. Even sitting and standing can become an Olympic event.

Maybe you want to start exercising to take off some lbs so you can save your knees. Not a bad plan until you follow a bad plan.

Following the wrong program when you have bad knees will absolutely make them worse!

I am going to go over each in more detail, but the 5 strategies are:

  1. Remove/modify pain stimulus - this often means things like squats, lunges, running and jumping need to be tabled or altered.

  2. Soft Tisse Mobilization (STM) - this is a $2 word for massage. Issues with your quads, IT bands, hamstrings, adductors and calfs need to be addressed.

  3. Ankle mobility - when your ankles do not move, your knees try to move more to compensate. This is bad news for your knees.

  4. Hip-dominant movements - this serves two purposes. It assists #1 and it builds up a part of your body that is probably weak to begin with.

  5. Deloaded knee-dominant movements and controlling knee valgus - all the squats and lunges and running and jumping that we took away in the beginning are brought back to finish your rehab.

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Your poor balance is probably not a balance issue.

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Your poor balance is probably not a balance issue.

Many of us know someone who seems to be a little more clumsy. Maybe they trip a lot, stumble often and sometimes even fall. Maybe I am describing you.

Occasionally losing your balance or stumbling here or there is not a balance problem.

Vertigo is a true balance disorder. Issues that involve the vestibular system (which is a fascinating system) are true balance disorders. These can be triggered by head, neck and eye movements and are often associated with nausea, dizziness and true loss of balance (LOB) which often results in a fall.

Balance is a difficult thing to quantify since it involves many systems and many variables. Your balance is maintained by a dynamic interplay between three systems in the body. In the ideal world, all three systems would work harmoniously together.

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5 best strategies to manage low back pain.

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5 best strategies to manage low back pain.

Low back pain (LBP) is common. Way too common. Treating it is difficult as there are often many factors contributing to your pain. The strategies I am going to share are meant to improve your situation. At worst, they should do nothing, meaning they will not make it worse.

All of the strategies will have multiple videos to help guide you through the process. These are strategies I have used with both clients and patients to not just manage, but ultimately resolve their LBP.

I am going to go over each in more detail, but the 5 strategies are:

  1. Supine deloading - I will also share how to deload in sitting and standing

  2. Core stabilization - it’s not so much what you do but HOW you do it

  3. Glute exercises - in general, when the glutes are strong there are less issues with the knees and low back

  4. Hip mobility - when the hips are tight, there tends to be more movement through the low back to compensate

  5. Hip hinge - poor awareness and understanding of how to properly bend at the hips will routinely flare up the back

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Pullthroughs - a better way? (video)

This is a great alternative if using some attachment for the hands increases back pain or you find yourself pulling too much with the arms. Start by setting the pulley so it is around hip-height. Set the strap so it goes around the front of your hips. Set and brace your neutral spine position. Focus on keeping pressure through the heels and sitting back through the hips. To return to the start position, squeeze the glutes and push the hips forward. Avoid overextending the hips and straightening the body as this will cause you to lose your balance and fall back.

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Spiderman hip stretch (video)

This is an excellent movement for mobilizing and stretching the hips. Start with the first position and progress to the others as needed. Remember, focus on a mild-to-moderate intensity in the hip and glute area when performing these. Start in a pushup position. Bring one leg forward to the outside of the arm. In the second video, bend the elbow and try to get it as close to the floor as you can. In the third video, rotate the arm up towards the ceiling. Make sure to rotate the body, not just the arm. One way to help do this is to keep your eyes on your hand. The arm should not travel where the eyes cannot follow it.

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