Back In Motion Mount Gravatt in Mount Gravatt, Queensland, Australia | Physical therapist

Back In Motion Mount Gravatt

Locality: Mount Gravatt, Queensland, Australia

Phone: +61 7 3849 4714

Address: Shop 3, 1498 Logan Road 4122 Mount Gravatt, QLD, Australia

Website: http://www.backinmotion.com.au/mount-gravatt

Likes: 444

Add/Update information

Reviews

Tags

• Sport & recreation
• Physical therapist
• Pilates studio

25.01.2022 Posted @withregram @theperformancedoc The Tale of 2 Squats Patient consistently complains of lower back pain with specific movements especially squats. My goal is never to eliminate what causes pain, instead problem solve ways to best suite the person. We figured out how to load her posterior chain more efficiently using a hip dominant strategy (right video) instead of a quad dominant strategy (left video). In the meantime, we will address t-spine mobility and lumbar ...stability deficits. Tag, Comment, & Share with someone who has SQUAT issues #ThePerformanceDoc #RehabWithTheDoc #TeamMovement #FitnessGoals #FitnessMotivation #Fitspo #YouCanDoIt #GoalSetting #NoExcuses #BodyGoals #GymMotivation #WeightLossMotivation #JustDoIt #FindYourStrong #GetFit See more

24.01.2022 Posted @withregram @moveu Is bending over or deadlifting painful for you or someone you know? #REPOST We hip hinge an average of 3500 times each day. Many of you who have lower back pain usually struggle to keep your lower back neutral and engaged when you hip hinge so that your butt and hamstrings do most of the work. This video has 3 different variations of how to improve your hip hinge. Use a PVC pipe, yard stick, fishing pole, etc on your back to make sure that it ...is aligned as you rock back/hinge in each of the 3 movements. The goal is to make sure that you maintain THREE points of contact with the stick: top of the sacrum (top of your butt crack), mid-back, and the back of your head. There should be some space between the stick and your lower back. The lower back shouldnt touch the stick. Is it bad to round your back? No. It is healthy for the spine to move in as many directions as possible as long as you KNOW that it is moving in those directions. Problems arise when people have no idea whether they are hip hinging with their hips or rounding their lower back. If you have lower back pain and rounding your back is painful, then it is time to improve your body awareness and your hip hinge. When you round the lower back repeatedly for years and only use your lower back to lift objects (rather than your glutes and hamstrings), then you can create some imbalances in the body. If you lift heavy weights in that rounded position, then discs in the lower back can bulge. Even if you have an injury down there, the human body is pretty damn durable. You can improve your movements and your pain will likely disappear on its own with time and continued practice. Drop your ego, evaluate your movement, and put in work. Fix yo shit. Written by Andrew Dettelbach @MoveUShirtlessDude Want more help from us? The MoveU online program allows us to help people all over the world. Learn more, and begin improving today at www.moveu.com, or simply click the link in our bio. #Deadlift #HipHinge #LowerBack #QuadratusLumborum #RDL #Goodmorning #SumoDeadlift #LowerBackPain #Backpain #ErectorSpinae #DoWork #Crossfit #BodyBuilding See more

23.01.2022 Posted @withregram @trustmephysiotherapist Great tweet by Taavi Metsma on back movement and posture. What do you think? Should we fear the low back and flexion? Or is it just the amount of time you spend in the position? Let us know in the comments ... . . . #Abs #muscle #instafit #gymlife #fitnessmodel #fitnessmotivation #fitnessaddict #cardio #fitgirl #exercise #weightloss #shredded #strong #crossfit #gains #fitlife #girlswholift #nutrition #aesthetics #body #fitspiration #physique #getfit #dedication #cleaneating #muscles #yoga #nopainnogain #strength #bodybuilder @ Brisbane, Queensland, Australia See more

23.01.2022 Posted @withregram @moveu Have one of those giant yoga balls sitting somewhere in your house? Grab it and give this a try! It will challenge your balance, your core, your glutes, adductors, hamstrings all the things! And the best part? You can do it at home! Dont have a ball? Do it without the ball. Get creative with your bodies and the things you DO have in your home. You dont need a gym to get in a good workout! When you do this, focus on keeping the pelvis tucked ...a bit into a posterior tilt. This will help fire those glutes better and will give a nice stretch to the hip flexors as well. Take note of what your hip bones are doing. Is one shifted more forward than the other one? Try to keep them even. Move slow and with control. It will make it more challenging. Challenging is good. This exercise has many real-life applications actually I can only think of one. Help me out in the comments! How does this translate to your daily life? Tag a friend who needs to strengthen those watermelon-crushing muscles! Written by Katie Goss @MoveUKatie The online MoveU program has helped thousands of people around the world! Click the link in our bio or head to MoveU.com. #MoveU #AtHomeWorkouts #ExerciseBall #YogaBall #StabilityBall #StabilityBallExercise #StabilityBallWorkouts #AtHomeFitness #HomeExercise #HomeExercises #FitAtHome #BootyGain #HealthyLife See more

23.01.2022 Posted @withregram @pheasyque BLOOD FLOW RESTRICTION TRAINING - You guys asked for a post on BFR, so there you have it! I want to thank @thehpm whos content helped me out on building this one for yall, so, if youre interested in BFR research hes the guy to go to. ... Anyway, BFR is definitely a valid option for many different reasons, because it has many benefits, especially during this time. First of all, its able to produce muscle growth with very light weight (as low as 15-20% of 1RM) thanks to the increased oxygen demand and metabolite byproducts build up, which accumulate fatigue, increase motor unit recruitment and finally increasing mechanical tension on active muscle fibers. With this post I also want to shed some lights on the myths or frequently asked questions, so hope you guys enjoy it! References: 1) https://pubmed.ncbi.nlm.nih.gov/20847704/ 2) https://pubmed.ncbi.nlm.nih.gov/31553951/ 3) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6530612/ 4) https://physoc.onlinelibrary.wiley.com///10.1113/JP279554 5) https://www.researchgate.net//293767736_SAFETY_CONSIDERATI 6) https://pubmed.ncbi.nlm.nih.gov/30208794/ 7) https://pubmed.ncbi.nlm.nih.gov/30377584/ 8) https://pubmed.ncbi.nlm.nih.gov/21410544/ 9) https://www.jstage.jst.go.jp/article/ijktr//2_1_5/_article TAG Somebody who needs to see this post! #pheasyque #FitnessGoals #FitnessMotivation #Fitspo #YouCanDoIt #GoalSetting #NoExcuses #BodyGoals #GymMotivation #WeightLossMotivation #JustDoIt #FindYourStrong #GetFit @ Brisbane, Queensland, Australia See more

22.01.2022 Posted @withregram @realgame.athletics Bulgarian Chop Squats#theextra10 This is an excellent exercise to improve single leg loading. It also displays the relationship between the anterior and posterior oblique slings In sport, the quicker an athlete can load up, the earlier they can accelerate. Essentially, getting a head-start over someone who cant load up as quick. This exercise utilizes a hard eccentric snap down to improve our loading capabilities The a...nterior and posterior oblique slings play a major role in sports performance. The anterior oblique sling consists of the serratus anterior, unilateral external oblique, interconnecting linea alba fascia, contralateral internal oblique, and contralateral adductor complex. Its responsible for flexion, as well as movement in the sagittal and transverse planes. Meanwhile, the posterior oblique sling consists of the latissimus dorsi, contralateral gluteus maximus, and interconnecting thoracolumbar fascia. Its responsible for extension, as well as movement in the sagittal and frontal planes. When the anterior oblique sling contracts the posterior oblique sling stretches, and vice versa. In other words, the anterior oblique sling loads the posterior oblique sling, and the posterior oblique sling loads the anterior oblique sling. The quicker one loads the other, the more powerfully the other is able engage This exercise conditions the anterior oblique sling to effectively load the posterior oblique sling. The chop down engages the anterior oblique sling, while the swing up engages the posterior oblique sling Inspired: @mullocsportsperformance . . . #FitnessGoals #FitnessMotivation #Fitspo #YouCanDoIt #GoalSetting #NoExcuses #BodyGoals #GymMotivation #WeightLossMotivation #JustDoIt #FindYourStrong #GetFit See more

22.01.2022 Posted @withregram @dr.caleb.burgess Knees Passed Toes - TAG or SHARE this post with someone who needs to know this! - This may come as a surprise to some of you, but YOUR KNEES CAN PASS YOUR TOES when you squat, and this is perfectly okay and safe (and NORMAL)... - Its also okay when you lunge... - ...when you go down stairs - ...when you jump - ...when you bend down to pick something up - ...when you play sports - ...etc - And YES, sometimes keeping the knee further behind the toes with these movements can help to decrease pain in the area if the knee is sensitive to loading at the moment because doing this loads the knee less then allowing the knee to travel further forward - This does NOT mean that keeping the knees behind the toes is "GOOD" and letting the knees pass the toes is "BAD" - Its just changing HOW MUCH LOAD is applied to the knees during the movement! - Telling everybody that letting the knees pass the toes is "bad" just because it is painful in SOME individuals is similar to telling everybody that lifting 10 lb overhead is "bad" because it hurts for SOME people with painful shoulders - Or that walking is "bad" for you just because SOME individuals have pain in their feet when they walk - Its creating a false dichotomy of "good" vs "bad" where it doesnt exist! - In fact, many times after knee surgery (e.g. ACL Reconstruction), we actually want to promote MORE of the knees passing the toes during exercises if the person is avoiding loading the knee due to weakness or fear! - As always, WHY we choose a specific movement or exercise (and their modifications) depends on the specific situation! - So dont be afraid of letting your knees pass your toes when you squat, run, jump, kneel, etc...theyre allowed to! - Questions? Comments? Send me a message or leave a comment below . . . #FitnessGoals #FitnessMotivation #Fitspo #YouCanDoIt #GoalSetting #NoExcuses #BodyGoals #GymMotivation #WeightLossMotivation #JustDoIt #FindYourStrong #GetFit See more

21.01.2022 Posted @withregram @_projectspeed [Drill] Tennis Ball Drop: Sprint to Reaction Hip Turn #speedtraining #speedtrainingdrills #speedandagility #speedandagilitytraining #speedandagilitydrills #plyo #plyometrics #plyometricstraining #explosivetraining #boxjumps #showmecoach #speedkills #speedkills #firststepwins #holdthestandard Don’t forget to bookmark! ... Powered by @sklz DEUCE Athletics Blog Subscribe to Newsletter Movement library on YouTube Tag us on social media for feature * * * * #srkt #showmecoach #speedkills #fastisfast #firststepwins #trainngtactics #agility #sprint #FitnessGoals #FitnessMotivation #Fitspo #YouCanDoIt #GoalSetting #NoExcuses #BodyGoals #GymMotivation #WeightLossMotivation #JustDoIt See more

21.01.2022 Lets stay safe folks! If youve been to any of these places on those dates, please get tested! Lets work together to prevent a second outbreak in Brisbane.

21.01.2022 Posted @withregram @kurtvogel.coach // THE SWEET SPOT // Exposure matters. Let's talk radiation first - that red line is where all the evidence on radiation is. We have this idea that radiation is bad for us. The forces that be extrapolated that line to tell us radiation is bad, but you'll get more radiation on a plane flight from Brissy to Melbourne than a DEXA scan, you consume radiation just eating bananas, you walk out into UV radiation every day in the sun. Small amou...nts benefit us in the long term. Zero amounts, and high dosages are bad for our health though. This applies to everything else health related too. Have a think of every health related dosage of something. A small amount tends to be okay. A large amount bad. Zero, also bad. Unless you have allergies then small doses of exposure can be beneficial. Zinc, iron, selenium - heavy metals, needed in our body for basic function. If we get zero, then our body doesn't like us. We need small amounts. This little green section is our target. Do we know what this section is specifically? No. It changes with every health related matter, but overall, the graph is the same - with a few adjusted quantities. As an athlete, too much or too little exposure = less improvement. That green section is ideal. Sometimes we have to breach the green as an athlete to perform better, albeit being detrimental to our health. That's a small sacrifice, depending on what your goal is. . . . . . #health #mortality #elite #athlete #success #sacrifice #strong #fit #fast #revolve #science #chart #stats #sweetspot #train #win #success #microdose #dose #load #performance

21.01.2022 Posted @withregram @exercisinghealth If not, check out our Strong Feet, Strong Foundation Program @exercisinghealth . . . #Physicaltherapy #physicaltherapist #triggerpoint #injuryprevention #myofascialrelease #rehabilitation #backinmotion #pysio #spikyball #revcaptioning #selfhelp #exercisephysiology #pilates #pilatesreformer #pilatesbody #pilatesfit #squat #squats #practice #form

21.01.2022 Posted @withregram @moveu At MoveU we refuse to be boring. So guess what, NEITHER ARE OUR WORKOUTS !! Time to pull up your big boy and girl pants, and do the rockaway. Lean back, lean back You want to stop or refrain your back from hurting because of that old disc herniation, or from straight weakness?! Then heres an exercise that can help retrain the way your spine looks, feels and movesto get it into a more aligned position on the regular.... ( Pssssst these moves also happen to be a sneak peak of what training sessions look like in the upcoming programs with @yogi.ish ) Let’s break it down Step 1: Standing in a neutral posture, cross your arms and place your fingertips on your opposite shoulder, keeping the elbows high. This is more so to help you have a clearer view of your alignment and movements in front of a mirror, which we always suggest you do in order to know what the eff you’re doing. Step 2: Now, keeping your hips still, rotate your sternum up. The goal: To feel those muscles in your upper back working damn hard. Step 3: Go back to your neutral position and now rotate your sacrum up. (FYI The sacrum is the base of your spinal column, right where it intersects with your hip bones to form your pelvis). The goal: To feel your lower erector muscles also working damn hard. Pause for a second and enjoy that contraction. Now get up, follow along, and lean back to strengthen that back. Currently limited with back pain, sciatica, tightness, or muscle imbalances and set on getting back to living life free from pain? Then MoveU is definitely for you. Link in bio, or head to www.MoveU.com for more info #BackExercise #BackPain #DiscHerniation #NoButtSyndrome #BackStrap #Muscles #Alignment #Strengthening #Workout #MoveU #TrainingSession #LeanBack #painrelief

19.01.2022 Posted @withregram @myologysportsmassage S/O to one of the greatest anatomy instructors out there @instituteofhumananatomy for explaining shin splints so well. . If you suffer from shin splints we can help. #PainIsNotALifestyle #myofunctionalbodywork #sportsmassage #cupping #iastm #hypervolt #sportsmassagetherapy #sportstherapy #massagetherapy #tensegrity #raleigh #durham #greensboro #hollysprings #fuquayvarina#teammyology... Myologysportsmassage.com See more

19.01.2022 Posted @withregram @trustmephysiotherapist No.... you didnt, right? A disc cant slip. Lets never use this term again, please! Your spine is not like a tower of Jenga, which crumbles when you pull something out ... Your spine is a robust, strong structure... a lot of ligaments, joints, joint capsules, tendons, muscles, big layers of fascia. Dont be scared of your spine. Use it, move it, load it. . . . . #Physicaltherapy #physicaltherapist #triggerpoint #injuryprevention #myofascialrelease #rehabilitation #backinmotion #pysio #spikyball #revcaptioning #selfhelp #exercisephysiology #pilates #pilatesreformer #pilatesbody #pilatesfit #squat #squats #practice #form See more

19.01.2022 We will just like to thank everyone for this massive milestone . . . .... #100k #100kfollowers #thankyou #physiotherapist #physiotherapy #physio #instadaily #instagood #instagram #instamood See more

18.01.2022 Posted @withregram @trustmephysiotherapist The only prom I care about is passive range of motion! . . . #Physicaltherapy #physicaltherapist #triggerpoint #injuryprevention #myofascialrelease #rehabilitation #backinmotion #pysio #spikyball #revcaptioning #selfhelp #exercisephysiology #pilates #pilatesreformer #pilatesbody #pilatesfit #squat #squats #practice #form

18.01.2022 Posted @withregram @exercisinghealth Full video @exercisinghealth !!This is such an important topic to discuss. . . . #barefoot #barefootrunning #barefootshoes #barefootsandals #barefootlife #barefootlifestyle #barefootrunner #barefootrunningshoes #barefoottraining #runninginjury #thereadystate #exercisescience #physiotherapy #physicaltherapy #physiotherapist #physicaltherapist #exercisescientist

17.01.2022 Posted @withregram @thetrainingmanual The Leg Press [Foot Placement] Tag a friend that needs to know this - Follow @TheTrainingManual for daily fitness/nutrition tips & education - ... Foot placement while executing the leg press is pretty important. It is this that drives the emphasis on the part of the leg thats being trained Standard foot placement in which the feet are shoulders width apart and in the middle of the platform is by FAR the most effective for OVERALL leg development. But sometimes some muscle groups aren't as strong as others (for me its glutes ) so we need to place more emphasis on them Top photo: Feet are in the middle of the platform, heels together, toes pointing away from each other. This places the emphasis on the inner thigh Middle photo: Feet are in the middle of the platform, 6"-8" apart, toes pointing straight up. Places the emphasis on the quads Bottom photo: Feet are high on the platform, as wide as you can go, toes pointing slightly outward. This places the emphasis on the glutes & hammies Turn On Post Notifications Via @ejmfittips #squat #squats #glutes #legday #quads #hamstrings #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #weekendyoga #deadlift #hypertrophy #workout #yogaformen #physio #irishfitfam #idoportal #legpress #myodetox #shouldermobility #mobility #hipmobility #yogafit #stretchdaily #iifym #sportperformance See more

17.01.2022 Posted @withregram @exercisinghealth Building the right technique in your sport or the gym is a long term investment! While these investments usually take time to pay off, in the end the dividends are well worth the patience. . . ... . #gymmotivation #gymlife #exercisescience #biomechanics #progressisprogress #motivationalspeaker #fitnessjourney #fitnessgoals #exercisinghealth #longtermgoals #longterminvesting #techniquematters #exerciseroutine #wisdomquote See more

16.01.2022 Posted @withregram @exoseducation Check out this rotation exercise from @sportstherapycode and give it a try. Repost @sportstherapycode: High Split Stance T-hip Rotation: Focusing on extension of the back leg, external rotation of the front hip, and thoracic rotation control. . Key points:... 1 Maintain your starting trunk position as you rotate and pivot on your back leg. Dont stand up as you move. 2 Keep the knee of the front leg aligned over the second toe. 3 Ear, shoulder, hip, knee, and heel should form a straight line at the start position (my head starts off too flexed). 4 Heel of back leg should be aligned with heel of front leg at the end of the motion, creating a T or 90 degree angle with each other. . Give it a try and DM me with any questions! . Sports Therapy Code: Performance Physical Therapist who specializes in bridging the gap between rehab and performance. For more information, please send a direct message. *Disclaimer: This information is meant as a resource. Always consult a healthcare professional first, to ensure each exercise and intervention is appropriate and safe. . . . #teamexos #physicaltherapy #rehabilitation #performancetraining #speed #nutrition #movement #mindset #recovery #movementspecialists #everydayisgameday #strength #power #mobility #stability #functionalmovement #movewellmoveoften #sportstherapy #sportsmedicine #athlete #performance #strengthtraining #sandiego #carlsbad #movement #exossports #hiprotation #thoracicrotation #control See more

16.01.2022 Posted @withregram @therapyvault Check this out by @dr.surdykapt REVERSE NORDICS . If you want to maximize the strength and hypertrophy of your quads, you need to be incorporating exercises that emphasize isolated knee extension. The rectus femoris does not receive sufficient stimulation during compound movements such as the squat or leg press that involve simultaneous hip and knee extension. There are several studies that demonstrate this.... That leaves us with two primary options to target the rectus femoris: seated leg extension and the reverse nordic. Well, there are two reasons the reverse nordic wins right now. 1Gyms are closed. Most people dont have access to machines. 2The rectus femoris is the most commonly strained quad muscle and has a high rate of reinjury (17%). The injury normally occurs during kicking and sprinting, especially in soccer players. Although we dont currently have studies demonstrating that the reverse nordic reduces the risk of these injuries, we see that they may play a role similar to the nordic hamstring curl which has been shown to reduce hamstring strains. There are several potential mechanisms at play here. Therefore, if youre going to perform this exercise, I highly recommend doing it eccentrically if you can tolerate it. Muscle damage and DOMs may be less of an issue with the quads compared to other muscles. ________________________________________ Follow @thetherapyvault for more Follow @thetherapyvault for more Follow @thetherapyvault for more ________________________________________ #chestworkout #legpress #fullbodyworkout #resistancebands #frontsquats #squats #workoutideas #bodybuilding #workoutathome #quarantineworkout #workout #hiitworkouts #fitfam #dumbbells #bodyweightworkout #noequipmentworkout #workoutsathome #athomegym #lunges #athomeworkouts #weightlifting #legworkout #fitness #homeworkouts #fit #dumbells #gym #workoutfromhome #fitnessmotivation #resistancetraining

16.01.2022 Posted @withregram @wesleywang.dpt - - ! - This is a 19 year old male who presents with anterior shoulder pain with bench pressing at bottom of the movement, no specific MOI. He is a college athletes and competed in discus throwing.... - He feared he had torn something and was scared benching would make it worse. His primary goal was to get back to benching with no pain. - He presented with full range of motion and no major strength differences. No pain with overhead pressing. No instability. No pain on a normal day if he didnt go to the gym to bench press. He typically can bench as much as 225 for 8 and 255 for 3. - I will post tomorrow on some of the exercises we did and things I educated him on. - ? ? ! . . . . #FitnessGoals #FitnessMotivation #Fitspo #YouCanDoIt #GoalSetting #NoExcuses #BodyGoals #GymMotivation #WeightLossMotivation #JustDoIt #FindYourStrong #GetFit @ Brisbane, Queensland, Australia See more

16.01.2022 Posted @withregram @realgame.athletics Kick-Save Pops#theextra10 Improves explosiveness Strengthens hamstrings and glutes Improves mobility This exercise is great for improving overall movement quality and explosiveness from a half kneeling/kick-save position. While this can occur in almost any sport, it’s most common in soccer, baseball (especially catchers), and hockey (especially goalies). Regardless, it’s beneficial for all athletes to not only be com...fortable from this position, but to get up from it effectively as well. Doing this requires sufficient explosiveness through the glutes/hip flexors, and flexibility through the adductors This exercise utilizes post activation potentiation to improve an athletes ability to get up from a half kneeling position. Essentially, the kettlebell swing fires up fast twitch muscles fibers and forces the body to recruit more fibers overall. Next, it transfers this exaggerated fiber recruitment into a non-resisted explosive movement. Consequently, the body becomes significantly more efficient in that particular movement . . . #Physicaltherapy #physicaltherapist #triggerpoint #injuryprevention #myofascialrelease #rehabilitation #backinmotion #pysio #spikyball #revcaptioning #selfhelp #exercisephysiology #pilates #pilatesreformer #pilatesbody #pilatesfit #squat #squats #practice #form See more

16.01.2022 Posted @withregram @exercisinghealth Hopefully this information helps you enjoy the festivities to its fullest. We @exercisinghealth wish you a very Merry Christmas. . . Also, for those interested to learn more about this topic, find the awesome literature review linked below .... . Longo, V. and Panda, S., 2016. Fasting, Circadian Rhythms, and Time-Restricted Feeding in Healthy Lifespan. Cell Metabolism, 23(6), pp.1048-1059. . . #christmasgifts #christmascookies #christmasfood #circadianrhythm #timerestrictedeating #timerestrictedfeeding #festiveseason #festivevibes #intermittentfasting #intermittenfastingforbeginners #fastingforweightloss #fastingtips #fastingforhealth #fasting #healthyfood #healthylivingtips See more

14.01.2022 Posted @withregram @nooch_13 Split Depth Drop w/Knee Drive. A great variation to add for your athletes that may struggle with any reactive work. Here were primarily focusing on not anticipating the ground but simply reacting to it and driving into an accelerated position. Generally in sport when we jump we may land in various positions. I do like to add in variations like this one if the athlete is capable of such in order to enhance their overall athletic ability. . . . #Physicaltherapy #physicaltherapist #triggerpoint #injuryprevention #myofascialrelease #rehabilitation #backinmotion #pysio #spikyball #revcaptioning #selfhelp #exercisephysiology #pilates #pilatesreformer #pilatesbody #pilatesfit #squat #squats #practice #form

14.01.2022 Posted @withregram @wesleywang.dpt ACL Rehab - Knee Extension - One of the foundational components of ACL rehab is getting full active extension back. NO EXCEPTIONS. I can not tell you how frustrating it is when someone comes to see me 5-6 months out from surgery and still dont have full extension. I personally really push my patients to work on it frequently and I want them to be very close to full range by 6-8 weeks. I emphasize spending more time on regaining full... extension and waiting on strengthening because if the knee cant fully extend, they will have a hard time getting full quad strength back. - There are many exercises I give for extension and utilizing different ones to regain active knee extension is important: 1 Seated banded knee extension - this is a great active assisted extension exercise. The band is pulling her knee straight while she squeezes her quads at the bottom. This can easily be done at home with a gym bag and some light weights. The weight does not need to be extremely heavy but enough to pull the knee down. #WesleyTalksACLs ? / , , , , . ! - / ? . ! ! Tag someone who could use these exercises! Like and save if you found it helpful! Post questions or comments below! See more

13.01.2022 Posted @withregram @realgame.athletics Jumping Contact Catches#theextra10 Game situations are unique and unpredictable. Therefore, our training should be as well. Aspects such as jumping, landing, reaction time, hand-eye coordination, and contact; all come into play. This drill not only addresses these components directly, but simultaneously as well Every phase of this drill involves reacting. For starters, the bounce of the tennis ball triggers the jump. Next, w...hile in the air, you must react to the push. This is especially challenging because your eyes are locked on the ball. Effectively reacting to the push entails positioning your limbs in a manner that allows you to land with control. Additionally, the limbs need to be in a position that allows you to move effectively after the landing. Ideal positioning varies rep to rep; depending on the push and location of the ball. Finally, you must utilize your hand-eye coordination to track and catch the ball Considering the vast amount of components involved in this drill, virtually all athletes can benefit from it. This is especially true for athletes whose sport involves contact while jumping and catching. Examples that quickly come to mind are American football, basketball, and rugby Huge shoutout to my good friend and fellow trainer @teamliftfitness give him a follow for more awesome content! . . . #FitnessGoals #FitnessMotivation #Fitspo #YouCanDoIt #GoalSetting #NoExcuses #BodyGoals #GymMotivation #WeightLossMotivation #JustDoIt #FindYourStrong #GetFit See more

12.01.2022 Posted @withregram @joetherapy One of my favorite T-Spine Mobility Drills! - My Self-Massage Invention is Live on Kickstarter! Link in Bio to Support! - Get on your knees and mobilize that t-spine and stretch those lats! Your computer chair is awesome for this and if you get some funny stares just stare back and say Do you even stretch bro!... - Here's How To Perform The Kneeling T-Spine Mobility! - 1Kneel down on both knees 2Place both hands on your chair 3Rock hips back and drop chest towards the ground. Repeat. - Tag a friend with poor posture! - #joetherapy #orlando #workout #yoga #yogaeverydamnday #physio #bodybuilding #ifbb #npc #wbff #yogi #asana #personaltrainer #fitness #lululemonmen #yogachallenge #yogainspiration #yogaposes #yogalover #yogaforlife #planks #yogajourney #strengthandconditioning #yogafit #yogafun #yogatribe #entrepreneur #desksetup See more

12.01.2022 Posted @withregram @realgame.athletics Reactive Landing Starts#theextra10 Game situations are all about reacting. The ability to react effectively in all game situations greatly enhances performance, while also decreasing the risk for injury This exercise improves landing and acceleration capabilities when presented with a midair stimulus. Reacting to this type of stimulus entails effectively positioning the feet under the body; and landing in a mechanically corre...ct position. Landing balanced with the arms and legs positioned correctly relative to each other, allows for effective acceleration When landing properly, athletes should be in triple flexion. This allows for effective triple extension when accelerating forward. Full triple extension maximizes forward explosiveness, allowing athletes to cover more ground with less steps Several sports involve midair contact. Simple perturbation drills like this can significantly improve an athletes comfortability in these situations . . . #Abs #muscle #instafit #gymlife #fitnessmodel #fitnessmotivation #fitnessaddict #cardio #fitgirl #exercise #weightloss #shredded #strong #crossfit #gains #fitlife #girlswholift #nutrition #aesthetics #body #fitspiration #physique #getfit #dedication #cleaneating #muscles #yoga See more

12.01.2022 Posted @withregram @realgame.athletics Diagonal Snatches#theextra10 The standard snatch is an excellent way to develop elite power. Snatches, cleans, deadlifts, and squats are all great exercises that improve performance. The conundrum is they all exist in the same plane; the sagittal plane. Therefore, athletes tend to be well conditioned in the sagittal plane. However, sports performance relies on being well conditioned in all planes This snatch variation work...s in the frontal plane. Therefore, we reap the same power benefits from the standard snatch, but in the frontal plane Diagonal snatches work the kinetic chain responsible for frontal plane movement. This includes a different chain of muscles than the kinetic chain responsible for sagittal plane movement. Essentially, every movement has its own unique kinetic chain. In general, the frontal plane kinetic chain goes as follows, (relative to the outside/driving leg); medial gastrocnemius (inner calf), quads, posterior oblique sling (specifically the glute medius, interconnecting thoracolumbar fascia, and contralateral latissimus dorsi). Additionally, the outside oblique engages as a stabilizer. Training this chain significantly improves power and movement quality in the frontal plane . . . #FitnessGoals #FitnessMotivation #Fitspo #YouCanDoIt #GoalSetting #NoExcuses #BodyGoals #GymMotivation #WeightLossMotivation #JustDoIt #FindYourStrong #GetFit See more

11.01.2022 Back to sports and gym rehab packs! The easiest way to manage gym soreness is a combination of muscle release tools and pain relief gels. Address those niggles early and be performing at your physical best before you know it. Pack 1: $40 regularly $49.... Pocket physio Trigger ball foam rol Pack 2: $40 regularly $49 Pocket physio Trigger ball Flexall gel or Biofreeze Pack 3: $60 regularly $73 Pocket physio Trigger ball foam roll Flexall gel or Biofreeze Come grab them from us in store, or msg us and we can ship it to you with $20 shipping fee. @ Brisbane, Queensland, Australia See more

11.01.2022 Posted @withregram @dr.samspinelli Strong backs are a good thing . The other day I had someone tell me I was on a path to a bad back because I deadlifted. This belief has been around and perpetuated for a long time. It’s from a range of theories - none based in science. . Usually people have had a bad experience or had a friend who had a bad experience deadlifting or just picking something up and that starts it. More often than not this story is due to poor progression in l...oad and not being prepared for what they tried to do. . Sometimes it comes from physicians, physios, chiros, etc. who say these are dangerous and usually based on similar reason or just being heavily misinformed in school or over the years. . Does technique matter? Yes, it provides context. Does technique dictate injury? No. Does change in technique with high load or high volume provide a higher risk of injury? Yes. . Everyone can benefit from deadlifting - it just needs to be scaled to their current capacity and tolerance and progressed accordingly. . Have a nice day . . . #Abs #muscle #instafit #gymlife #fitnessmodel #fitnessmotivation #fitnessaddict #cardio #fitgirl #exercise #weightloss #shredded #strong #crossfit #gains #fitlife #girlswholift #nutrition #aesthetics #body #fitspiration #physique #getfit #dedication #cleaneating #muscles #yoga #nopainnogain #strength #bodybuilder See more

10.01.2022 Posted @withregram @trustmephysiotherapist Best massage ever! Credit @naturre . . .... #FitnessGoals #FitnessMotivation #Fitspo #YouCanDoIt #GoalSetting #NoExcuses #BodyGoals #GymMotivation #WeightLossMotivation #JustDoIt #FindYourStrong #GetFit See more

10.01.2022 Posted @withregram @physioosteogram FROZEN SHOULDER [REHAB EXERCISES - SELF TREATMENT] On the picture you can see several rehab exercises which should be done as a daily training routine if you suffer from frozen shoulder! ... #Physiotherapy #Osteopathy #Fisioterapia #Pilates #Osteopatia #Acupuncture #Therapy #Chiropractic #ThoracicOutletSyndrome #Pain #Numbness #Yoga #Treatment #Rehab #Muscle #Biotensegrity #Gym #Tensegrity #Biomechanics #Anatomy #Anatomia #Triggerpoint #Treatment #ManualTherapy #Doctor #DryNeedling #Chiropractic #PhysicalTherapy #InjuryPrevention #Rehab #Medicine #Sportsmedicine #Sportstherapy See more

09.01.2022 Posted @withregram @trustmephysiotherapist Every time Do you have the same experience? Great post by @matt_pt_dip_mdt: "Do family member take your advice? Is it better with immediate family? More difficult with distant family?" ... #physiotherapy #physio #physicaltherapy #rehab #meme #memes #prehab #physiotherapist #dankmemes #fisio #fisioterapeuta #lmao #rehabilitation #cringe #mobility #filthyfrank #edgy #dank #abs #muscle #lmfao #instafit #gymlife #fitnessmodel #fitnessmotivation #massage #fisioterapia #fnaf #fitnessaddict #relatable See more

09.01.2022 Posted @withregram @realgame.athletics Banded Burpee Cuts#theextra10 Burpees are often used for conditioning in various ways. However, they can be altered to yield more sport specific benefits One thing all sports have in common is falling (either intentionally or unintentionally). Our ability to get up from the ground is a key skill. Essentially, it determines how fast we can get back into the play. However, this skill is commonly neglected in training. There...fore to improve performance, athletes should actively practice getting up from the ground This particular exercise simulates getting up from a prone position. Effectively getting up from this position and the ground in general; requires an explosive transition between the upper and lower body. Additionally, a combination of biomechanics and mobility also determines how effectively we can get back up Breaking down this exercise further reveals how these factors play a role. For starters, it begins with an explosive push up. This powerful push creates space for the striking foot to contact the ground at a sharp angle. This angle allows for an effective lateral cut. However, striking the ground at an optimal angle also requires sufficient hip mobility. After the push, the hip must go into flexion and internal rotation. Flexion loads the pushing leg, and internal rotation positions the striking foot outside the body. This allows for forceful ground contact and effective frontal plane movement. Next, proper mechanics must take over. This entails quickly setting the arms properly relative to the legs. Next, the arms must swing laterally as you jump. This allows for coordinated movement, and maximizes power in the frontal plane. The benefit of the band is that it mimics and creates resistance, for the primary force vector required for a lateral cut. This, allows for improved rate of force development that will translate more directly into game situations . . . #FitnessGoals #FitnessMotivation #Fitspo #YouCanDoIt #GoalSetting #NoExcuses #BodyGoals #GymMotivation #WeightLossMotivation #JustDoIt #FindYourStrong #GetFit See more

09.01.2022 Posted @withregram @theperformancedoc A LITTLE Clean up Remember when I injured my wrist about year and half ago I never told you guys how until now....I injured my wrist while letting my ego get the best of me. I wanted to clean 225 by any means/technique necessary and that was my punishment (clip on the left). Fast forward to last week, I was able to rebuild my technique and strength and get 225. I felt more comfortable and prepared for the weight. ... Still cleaning up technique but Im trending up Tag, Comment, & Share with someone who needs to drop weight and focus on their technique #ThePerformanceDoc #RehabWithTheDoc #TeamMovement #FitnessGoals #FitnessMotivation #Fitspo #YouCanDoIt #GoalSetting #NoExcuses #BodyGoals #GymMotivation #WeightLossMotivation #JustDoIt #FindYourStrong #GetFit See more

08.01.2022 Posted @withregram @strong_by_science New post up for @theedgeu on phase potentiation - link in bio to sign up to watch the full video! What is phase potentiation? Its the idea that one training phase helps build the required qualities for the next training phase. We know sport specific actions require lots of different motor qualities in one. For example, we might call the last movement in the sport specific video (bottom video) explosive elastic strength - but how we d...evelop explosive elastic strength might not be best done by only doing that exercise. Instead we take take apart the final movement and break it down into base motor qualities . . Working from the top down, we start with . . general strength with a elevated deadlift - working on building the strength of specific musculature so more power can be expressed . . Next is strength-speed working similar musculature but now at a higher velocity with more power so the strength built in the previous block can be produced at higher velocities . . Next is speed-strength where we are starting to merge the strength, power and now some elastic qualities . . Lastly is a sport specific block where the main goal is to now integrate this new found motor potential into skill - help the body use these new found abilities. . . . #Abs #muscle #instafit #gymlife #fitnessmodel #fitnessmotivation #fitnessaddict #cardio #fitgirl #exercise #weightloss #shredded #strong #crossfit #gains #fitlife #girlswholift #nutrition #aesthetics #body #fitspiration #physique #getfit #dedication #cleaneating #muscles #yoga #nopainnogain #strength #bodybuilder See more

08.01.2022 Posted @withregram @realgame.athletics Resisted Drop Starts#theextra10 In agility sports; going from a relaxed state to an explosive one, requires an initial drop to a more powerful start position. This loading phase prevents energy loss, and effectively sets up the concentric phase. The quicker an athlete can drop and load up, the earlier they can accelerate. This effectively gives them a head-start over someone who can’t load up as quick The band position used... in this exercise provides direct resistance to the loading phase. To compensate for this, the core and hip flexors must engage explosively. Together they drop the body into a loaded start position. When the core and hip flexors actively engage in this manner, they allow for a more efficient acceleration phase in game situations . . . #FitnessGoals #FitnessMotivation #Fitspo #YouCanDoIt #GoalSetting #NoExcuses #BodyGoals #GymMotivation #WeightLossMotivation #JustDoIt #FindYourStrong #GetFit See more

07.01.2022 Posted @withregram @drjessicapt Squat Depth Heres a great post by @evidencebasedmvmt with a summary of some research regarding squats. As a reminder, not only can you be playing around with squat depth during this time where many of us cant get to a gym, but you can also change up concepts like time under tension, volume, & getting creative with weight around the house to help keep you working towards your squat goals ... Research Rapid Fire Given that theres been a good bit of talking regarding squat depth from a few different pages this week, we wanted to weigh in on the topic and try too add a bit more grey to the black and white. . Weve covered these studies before and believe that for most... . Athletes - you should be squatting TO parallel often to improve force capacity and hypertrophy with potential "overloaded" quarter squats sprinkled in . Average gym goers - squatting to at least parallel to maximize hypertrophy benefits and give you a consistent rep to progressively load . Powerlifter or Weightlifter - you need to get down there below parallel for the powerlifting and pretty much as ATG as you can get for weightlifting as you need to get down there and build strength through that ROM . Either way, we believe most people should learn how to progressively squat to parallel, build strength through that range and enjoy the sweet adaptations that come with it (strength, hypertrophy, injury risk reduction, just being all around better at squatting, etc) . What are your thoughts on this?? . . . #Physicaltherapy #physicaltherapist #triggerpoint #injuryprevention #myofascialrelease #rehabilitation #backinmotion #pysio #spikyball #revcaptioning #selfhelp #exercisephysiology #pilates #pilatesreformer #pilatesbody #pilatesfit #squat #squats #practice #form See more

07.01.2022 Posted @withregram @rehabscience Great post from @mariespano! If you want to minimize muscle loss while injured and also return to play fast, pay attention to your nutrition:... Eat enough total calories. Many athletes want to drastically cut calories because they aren’t training. And your calorie expenditure may be lower than it would be if you were still training. But you aren’t just sitting around doing nothing. Your body is healing and that requires energy (calories). Depending on the type and severity of the injury, calorie needs may be 15 50% higher than if you were sedentary. Cut calories too much and your body will make healing an afterthought and slow it down (after all, healing your ACL tear is far less important than other functions in your body). Fewer calories may also lead to muscle loss, especially if protein intake isn’t adequate. However, overeating isn’t a good idea. Excess calorie intake has been shown to increase muscle loss during immobilization, possibly due to an increase in systemic inflammation. And it may lead to unfavorable (for sport) changes in body composition. Protein if you want to decrease muscle loss, you need to eat enough protein and spread your protein intake out throughout the day. The general recommendation is 1.6 2.5 grams per day. Omega 3 fatty acids omega 3s help decrease chronic inflammation. This may be especially important if your recovery period is prolonged. I wouldn’t start omega 3s right away let the acute inflammatory period run its course. Creatine we don’t know if creatine decreases muscle loss when you are recovering from an injury. The research is mixed. But it can’t hurt and it may help once you start the rehab process. Vitamin D. Vitamin D is essential for immune system functioning and your immune system is what cleans up your injury and sets the stage for new tissue growth. Higher levels of vitamin D are associated with faster strength recovery after a muscle injury. Alcohol. Decrease or eliminate alcohol alcohol impairs muscle protein synthesis, increases inflammation and impairs wound healing. . #rehabscience

06.01.2022 Posted @withregram @exercisinghealth Watch full video linked @exercisinghealth . . . #strengthandconditioning #anatomy #exercisescience #movementculture #physiotherapy #physio #physiotherapist #physicaltherapy #physicaltherapist #footarchsupport #primalmovement #primalhealthcoach #barefootrunning #barefootrunner #barefootsandals #footmuscles #footexercises #flatfeet #collapsedarches #strengthtraining #hyperarch #fascialtraining #thereadystate #mobilitywod

06.01.2022 Posted @withregram @neurofit360 Sweat. Tears. Dedication. Determination. It wont be easy, but itll be worth it. . .... . #FitnessGoals #FitnessMotivation #Fitspo #YouCanDoIt #GoalSetting #NoExcuses #BodyGoals #GymMotivation #WeightLossMotivation #JustDoIt #FindYourStrong #GetFit See more

05.01.2022 Posted @withregram @docdavesong Learn to Squat DEEP . Follow @docdavesong for high quality content Follow @docdavesong for high quality content .... Who doesnt want to learn how to squat deep with both efficient and safe form? The main benefits of doing so include increasing your strength in a larger range of motion, developing more muscle control, and increasing time under tension (larger range = more time the load is carried) which will help with muscle growth. Depending on your mobility limitations, one region can be holding you back from feeling comfortable while squatting deep. The limiting regions may be at the ankle, hip, or spine. . Deep Squat Rotations - This exercise will focus on opening up your thoracic mobility while sitting in a deep squat. Not only will this help to open up this region of the spine, but it will help to pattern it since its being held at the bottom of a squat . Spiderman Lunge - This exercise will stretch out the hip flexors of the straight leg and the hamstrings/glutes of the bent leg at the same time, great bang for your buck as it will save you some time from mobilizing each muscle individually . Hip Drops - These will help to mobilize your hip abductors (outer hip) by using gravity as an assistant. For an even deeper stretch you can add some pelvic rotation at the bottom of the hip drop towards the floor (not shown in video - for advanced users only) . . . Tag your friends & family that NEED this! #skwats #romwod #sbd #squatbenchdeadlift #squats #FitnessGoals #FitnessMotivation #Fitspo #YouCanDoIt #GoalSetting #NoExcuses #BodyGoals #GymMotivation #WeightLossMotivation #JustDoIt #FindYourStrong #GetFit See more

04.01.2022 Posted @withregram @trustmephysiotherapist We should never REST a tendon. Prof. Jill Cook explains why in this short clip from her @trustme_ed lecture. Link in bio. With English, Spanish, French, Portuguese, Italian subtitles. What do you think? Let us know :)... #netflixforphysios #FitnessGoals #FitnessMotivation #Fitspo #YouCanDoIt #GoalSetting #NoExcuses #BodyGoals #GymMotivation #WeightLossMotivation #JustDoIt #FindYourStrong #GetFit See more

03.01.2022 Posted @withregram @devonlevesque Testing 20.0 MPH Sprints with Perturbation . . Simulates running through defenders in contact sports like football, rugby soccer, basketball etc . . Comment which body part of mine was sore after doing these sprints with slight perturbation. .... . 1. Legs 2. Ankles 3. Core 4. Shoulders 5. All . . READ MORE BELOW . Perturbation Testing . . Falling often occur as a result of incorrect weight shifting and excessive trunk sway during walking Recent studies have proven that dynamic balance training improves balance performance and decreases falls. A perturbed walking exercise can mimic real slips during walking Previous studies have shown that perturbation-based training using a split-belt treadmill, waist pulling, mastoid vibration, a rotational treadmill, decelerated walking speed and a movable platform can reduce the likelihood of falls during level-ground walking and improve dynamic balance control. (Chien, J., Hsu, W. Effects of Dynamic Perturbation-Based Training on Balance Control of Community-Dwelling Older Adults. 2018) . . . . I like to take it a step further and test the most similar situation for a professional athlete..... SO WE SPRINT . . . Note : dont try this without supervision. #Performixhouse #performix #gymshark #menshealth #womenshealth #sstPre _____________________________________________ See more

02.01.2022 Posted @withregram @realgame.athletics Isometric Cuts#theextra10 This exercise utilizes the same mechanics and muscles that are used when cutting with the inside and outside leg When cutting with the inside leg (left leg), the same side arm swings up. On the other side of the body, the knee drives across and the arm swings back. When cutting with the outside leg (right leg), the same side arm swings up and across the body. On the other side of the body, the knee d...rives laterally and the arm swings back. These mechanics allow for maximum efficiency. Essentially they allow for stability, and concentrate energy in the desired direction of travel When cutting with the inside leg, active muscles include; the gastrocnemius lateral head (outer calf), vastus lateralis (outer quad), and adductors (inner thigh). When cutting with the outside leg, active muscles include; the gastrocnemius medial head (inner calf), vastus medialis oblique (inner quad), and abductors (glute medius). Additionally, the obliques engage to prevent lateral instability This exercise prevents energy leaks throughout the kinetic chain when cutting. Consequently, were able to put more force into the ground with less effort To perform this exercise properly, be sure that the cutting ankle is in plantar flexion, and drive into the rope as hard as possible . . . #Abs #muscle #instafit #gymlife #fitnessmodel #fitnessmotivation #fitnessaddict #cardio #fitgirl #exercise #weightloss #shredded #strong #crossfit #gains #fitlife #girlswholift #nutrition #aesthetics #body #fitspiration #physique #getfit #dedication #cleaneating #muscles #yoga #nopainnogain See more

01.01.2022 Posted @withregram @exercisinghealth Watch the whole video linked on our profile @exercisinghealth . . . #barefoot #barefootshoes #barefootrunning #flatfeet #flatfeetproblems #collapsedarches #overpronation #pronation #barefootrunner #footarch #footarches #anatomy #strengthandconditioning #thereadyset #physiotherapy #podiatry #physicaltherapy #physicaltherapist #physio #podiatrylife #foothealth #physiotherapist #footstrength #archsupport

01.01.2022 Posted @withregram @olychad ANGLEStheyre everywhere! . Which is CORRECT? For the best benefit of your Olympic Lifts and most supportive position for the overhead squat, the BETTER POSITION would by and far be the one on the LEFT. . A few things you can experiment with that will typically help improve overhead positioning and comfort immediately (for many athletes there will still need to be longterm mobility work and changes):... . 1. Get off your heels and onto your entire foot (grip the ground with your toes). 2. Ensure that you are at the end range of your ankle. 3. Ensure that you are bending your knee as much as possible. 4. Force your hips as far forward and underneath the body as possible. 5. Relent tight death grip and/or hook grip and extend the wrists back fully (though keeping bar fully in hand). 6. Align the bar to a the back of a neutral/relaxed head position. . Give it a shot and see if youre capable of any all of these adjustments. If you find that you feel or see a change, post a side by side before and after pic and give me a tag! #angles #olygeometry #whatanglesareyoucapableof #endranges @vaughn_weightlifting @powermonkeyfitness @warmupandworkout . . . #Physicaltherapy #physicaltherapist #triggerpoint #injuryprevention #myofascialrelease #rehabilitation #backinmotion #pysio #spikyball #revcaptioning #selfhelp #exercisephysiology #pilates #pilatesreformer #pilatesbody #pilatesfit #squat #squats #practice #form See more

01.01.2022 Posted @withregram @exercisinghealth Why are gymnasts always barefoot? Well, they rely heavily on their sense of feel and unobstructed use of their toes to balance during complex human movement. They need precise perceptive feedback from their feet to judge exactly how much force to exert into the ground to execute specific jumps and flips. ... They need to dismount with elegance, which requires fast reflexes upon landing on their feet. Basically, gymnasts have realised that moving their body with extreme precision is not possible with big bulky shoes on. This then begs the next question... Why are we not learning from these expert movers? . . . . #Abs #muscle #instafit #gymlife #fitnessmodel #fitnessmotivation #fitnessaddict #cardio #fitgirl #exercise #weightloss #shredded #strong #crossfit #gains #fitlife #girlswholift #nutrition #aesthetics #body #fitspiration #physique #getfit #dedication #cleaneating #muscles #yoga #nopainnogain #strength #bodybuilder See more

01.01.2022 Posted @withregram @trustmephysiotherapist Funny post by @clinicalphysio: "Tag someone who knows what this feels like! . . .... #exercises #physioproblems #physiojokes #exercisejokes #physiobanter" . #fysioterapia #fysioterapi #fysioterapie #physiotherapy_world #physioterapy #physioterapist #physiotherapists #physiolife #fisioterapeutas #physicaltherapy #physicaltherapist #physicaltherapystudent #physiotherapie #physiostudent #fysiotherapie #trustmeimaphysiotherapist #musculoskeletal #musculoskeletalphysiotherapy #kinsithrapie #kin #fizyoterapi #fisioterapia See more