Stretch Strong on Instagram: "From @yuri_marmerstein GO TRY IT NOW! Surprisingly difficult! 😮 It's a BACK WALL ALIGNMENT drill. Excellent as a lower back remedy and shoulder active flexibility builder. He uses it as a handstand accessory drill. Grab a stick with shoulder width grip. Back against wall. Feet a bit out. Do not bend your knees, flex your quads hard to keep them straight! Now, remove ALL the space between your lower back and the wall. REALLY glue that back to the wall air tight! Then begin plastering your upper back against the wall, too. Just maintaining all this stuff should be challenging. Now begin raising your arms up and try to touch your wrists to the back of the wall. Keep your ENTIRE BACK GLUED to the wall the whole time! LEGS STRAIGHT! Practice it off and on for 10
Stay Strong Osteopathy on Instagram: "Femoroacetabular impingement (FAI) has been closely linked with reduced adductor strength, as evidenced by various clinical studies and biomechanical analyses🧐 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Individuals with FAI often experience pain and limited range of motion in the hip joint due to abnormal contact between the femoral head and acetabulum. This impingement can lead to muscle weakness and imbalance globally at the hip, but particularly affecting the adductor muscles😫 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Addressing adductor weakness through targeted rehabilitation may be an essential component of comprehensive management strategies for individuals with FAI✅"
Anthony Green | Mobility on Instagram: "KNEE STABILITY PROGRAM LINK IN BIO Experiencing knee pain due to a lack of knee stability? Try this exercise to strengthen the muscles surrounding your knee and improve knee stability. Go for 2-3 rounds, with each round lasting 60 seconds. Let me know how it feels! #kneepain #knees #knee #kneepainrelief #rehab #stability #pain #movement"
RAN AHARON on Instagram: "1. Calf raises ( ball in between your feet) 2. Big toe flexibility and strength 3. Lifting the big toe while keeping the resistance band in the base of support of the big toe. 4. Side walk on your toes (don’t let your heels touch the ground) 5. Stand on 2 yoga blocks and try to keep balance while changing center of mass."
At - Home Fix For Back Pain + Sciatica on Instagram: "⚡️Sciatica Rehab⚡️ Sciatica is a neurological disorder characterized by pain, tingling, or weakness in the lower back, buttocks, and legs. This condition arises from the compression or irritation of the sciatic nerve, the largest nerve in our body. ❌ Unfortunately a lot of people with sciatica have no idea how to recover from it and often make a lot of mistakes, so here are 5 of my favorite exercises that can help reduce your sciatic symptoms: 1️⃣ Assisted Hip Airplane 2️⃣ Prone Leg Lifts 3️⃣ Side Lying Decompression 4️⃣ Fire Hydrants 5️⃣ Wall Piriformis Stretch 💪 These exercises can help strengthen your lower back, piriformis & glutes and help reduce your sciatic symptoms. 📱 If you need an individualized plan to help you out wit
Dr. Stacie Barber | Physical Therapist + Strength Coach on Instagram: "Mommy’s thumb, also known as De Quervain’s tenosynovitis, is a condition that causes pain and inflammation in the tendons on the thumb side of the wrist. It is common in new mothers or caregivers who repeatedly lift their babies or young children. The condition can cause discomfort, swelling, and difficulty moving the thumb and wrist. ▪️Recovery timeline depends on severity, but it’s a good idea to get things moving as soon as possible to restore range of motion, strength & most importantly to improve tolerance to painful movements (because we can’t really stop lifting up our babies!) ▪️Here are some simple exercises that I give patients to do as often as they can on their own (within pain-free motion at first): 1️
Health ⚕️ Tips ⚕️ on Instagram: "✅ A great set of exercises for the health of your feet. Be sure to save, like and share with friends. 🤌🏻 Perform these exercises regularly, even if your feet do not hurt. I especially recommend it for those who walk in heels or uncomfortable shoes. 😉 Remember, the feet are a very important part of the body, as is the back. If you have problems with your feet, then your posture will be bad, as well as your back will hurt. Cradit By @makarin #football #gym #workout #fitness #pilates #healthy #leg #exercise"
Thomas Elliott on Instagram: "Post Training Mobility Routine You Need I should have done this after every training session and game to help my body recover efficiently instead of training hard, feeling stiff, fatigued, lacking range of motion because my muscles were tight and then elevating my chances of injury or a lesser performance But I was too busy watching Netflix and playing Call of Duty If this is you… take 20 minutes to take care of your body so it will take care of you in the future!!! Train Smarter 💪🏾⚽️ #limitlessathlete #football #soccer #athlete #mobility"
Fix Knee Pain | Hip Pain | Back Pain on Instagram: "🍑Get MORE Out of Your Glute Training!🔥 Save + Try these 4! 🧐Is it a problem if you can’t feel your glutes working on things like bridges or lunges? What if you can get one side activated, but the other feels completely different during single leg exercises? 👍🏼This is something I commonly cover with my one-on-one clients. The key here is to gain the ability to feel the glute working and contributing to the motion we want it to, equally on both sides. If there is one side that feels much different, we do a deeper evaluation to figure out why. 😎On a functional level... the glutes help with stability on one leg, controlling end range hip extension, and creating power coming up out of a lunge or squat. These are things I would argue a
THE MUSCLE & MOBILITY MAKER on Instagram: "BANDED TERMINAL KNEE EXTENSIONS WITH HIP EXT. This is one of my favorite setups to use. Especially if lunges give your knees trouble. Anchor the band low on a post and place it at the back of the knee. Take a deep step back so the band is in tension with the knee bent. Tuck your tailbone engaging your glutes to keep your pelvis stable. Be sure your front leg is fully extended with the knee rotating open inline with your smaller toes. Your back leg should be internally rotated at the hip so your small toes are planted and favored. Now press the back of the knee into the band flexing the quads and fully extending the back leg. Start with a lighter band and gradually build up as you gain strength and confidence in the movement. Save this one
955K views · 77K likes | Gina Amin on Instagram: "Helpful tips on Bulgarian Split Squats ✅ ✅ Push your hips back to engage your glutes better. Move like an escalator on the way up and down. ✅ Make sure the bench is knee height OR lower. ✅ Hold the dumbbell on the opposite side of your working leg to create more stability and core engagement ✅ DON’T RUSH IT!! Yes it hurts lmao but it’s more effective when YOU control the movement. Hope this was helpful! Make sure to save it!"
Elisabeth Bradley on Instagram: "how to structure your own glute-focused lower body day with just 5 movements: 1. choose a hip thrust variation (pause, traditional, eccentric, etc) - make one of these sets a PR set (usually set #1) 2. choose a quad movement (squats, lunges, etc.) 3. choose a hinge movement (deadlifts, good mornings) 4. forward leaning abduction for glute max (~2 sets, high reps for feel) 5. exteded/upper abduction for glute med (~2 sets, high reps for feel) ٭ if you’re training glutes 3x/week, then 2-3 working sets is appropriate. ٭ if you’re training glutes 2x/week, then 3-5 working sets is appropriate (depending on your training intensity). coach: @bretcontreras1"
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