Follow @proactive.sportstherapy and keep updated with: - Patient’s stories (injury, performance and weight loss related), - Injury Prevention methods, - Performance related tips, - Rehabilitation/ Conditioning programmes, and, - To greater understand Biomechanics to myth bust how exercises and movements should be done correctly (as I’ve seen it for far too long that your favourite/ typical basic P.T. has no idea 👀).
📶 Building the base 🔑 . 🤔 Ever experiences pain doing exercise? Whether you run, lift or swim etc. Simply understanding how to stress the body can solve a lot of problems before you look for help 👩🏻⚕️ 💊 . ⚠️ Following injury, how your muscles work can change 🤷🏻♂️ meaning you can develop compensations you may not even notice till you experience pain 💥 . 💪🏼 building strength is easy using gradual overload you can stress tissue (muscles) just enough so you can control the movement well 👍🏼 . 💎 Short low intensity controlled movement are pivotal to rehab. Use a tempo and pause in different positions to challenge the body and develop new movement patterns 👌🏼
At PhysioRight, each treatment is individualized to correct each clients limitations and restrictions in order to have long term pain free performance. This approach results in both immediate and long term relief of symptoms, as well as improvement in the body’s ability to move as a system. This leads to improved athletic performance, as well as reduction of an injury caused from soft tissue or joint restriction.
Push ups. An excellent closed chain upper body exercise that can effectively strengthen the chest, triceps, and deltoids. A commonly done exercise that is just as commonly done with poor form. Here are the dos and dont's for the push up. . . ❌ - This particular version is starting the lift with a large low back arch and with zero core tension. Also large amounts of momentum and sagging the hips to the floor with the exercise. Think of leading the with the top of the chest towards the ground - instead of leading with the lower part of the chest/stomach area which can contribute to overall hyperextended low back position and rib flare. You may be able to complete more reps with this position - but they won't be quality repetitions. . . ✅ - Better job of keeping the in a nice straight line position. This is done by keep tension on both the core and the glutes during the push up. Also leading with the top end of the chest (collarbone area) when lowering down to the floor and not initiating the movement with the hips sagging to the floor. DO NOT LET THE LOW BACK SAG. If you want to perform push ups and place the emphasis on your chest and shoulders - then get the bulk of the movement from your chest and shoulders - and NOT the low back. Perform sets and reps based on your goals! . . 🐥 - Push ups can be a powerful exercise in anyone’s exercise program. Use a mirror if you do not have someone their to help with overall positioning and form. If normal push ups are too difficult to perform - “knee push ups” or standing wall push ups can be used with the same principles. Let me know if you have any questions in the comments! . .
👁👁It’s always a challenge educating athletes on the concept that their visual system is literally the most important aspect of their performance! - - - Between 70-90% of movement and postural activity (balance/stabilization) is mediated by the visual system. - - - Imagine you want to be the best at something. So you put in the countless hours and effort. But you never actually work on the 70-90% part!!!? - - - Unfortunately this is how it goes for most athletes. You can gain strength, speed etc but as soon as your visual system fatigues you’re unable to access the best of those other qualities. Compensation drives you until it can’t anymore. - - - 👉🏻Video 1️⃣ showing an inability to properly converge (eyes tracking in) and gaze stabilize. Watch the left literally leave the target.👀 - - - 👉🏻Video 2️⃣ after a few weeks of convergence training combined with spinal mobility and breathing drills. The left eye has learned how to participate and stabilize during convergence! - - - Suppression has also corrected and @pesqimon came in saying he shot a personal best during his archery practice the evening before! 🎯🏹 - - - It’s the little things that equal the big things!