Have you ever been told that you have tight hips? This is a great exercise to start improving your hip mobility. It’s called the hip 90/90 position. Sit on the floor with your back straight. Do not lean on the sides. Your front leg coming straight out and bending at 90 degrees. Your back leg coming straight out at 90 degrees. Ideally your legs should be perpendicular to each other. You will find that if your hips are stiff, you will lean on the side. So, make sure you just pop yourself up. It’s a great exercise to do in the evening between ads on the TV for a couple of moments. You can even start to rotate around to the other side. A secret tip, if you have lower back pain, try this exercise. If your hips improve in mobility. There is a good chance that your lower back pain will subside as well.
Had a hamstring tear before? Or two?
Ever wondered why you get them again and again?
Hamstring tears (or strains) are one of the most prevalent injuries in sports. More importantly however, they also have a high rate of recurrence.
About 30% of people who suffer a hamstring tear will have a re-tear in the first year of return to sport, with subsequent tears often being worse.
Hamstrings tears are most commonly seen in sports like soccer, basketball, football and sprinting.The hamstring muscles help to bend our knees and extend our hips backwards.
The importance of proper rehabilitation of a hamstring tear is to obtain adequate strength to return to the demands of sport and prevent a re-tear.
The exercises in this video demonstrate just some of the progressions that are useful in hamstring tear rehabilitation.
- Heel slide
- Tummy lying knee bend/leg lift
- Single leg eccentric bridge
- Slide back lunge
The exercises you do for rehab depend on your grade on injury/tear and what stage of your rehab you’re up to.
Tummy lying knee bend/leg lift
Single leg eccentric bridge
Slide back lunge
Strengthening the hip adductors may play an important role in reducing the prevalence and rate of groin injuries in athletes.
Here's a quick exercise to strengthen your inner thigh muscles.
The Copenhagen Adduction exercise has demonstrated high activation of the adductor longus muscle as well as considerable eccentric adduction strength gains following standardised protocols.
Hope this video helps. Stay tuned for more!!
Hey guys it’s Daniel from movement 101 and today I’m going to show you a quick cue for the bench press. The most efficient technique for a bench press is keeping your shoulder blades back and down and pushing the bar away from you. Rather than thinking your pushing the bar up towards the ceiling, that tends to make people round their shoulders or use their shoulder blades. So, this movement as well and puts them out of position. Keep the shoulders back and down and press against the bench and pushing your body away from the bar. Shortens the range of motion. Making the movement more effective and efficient. So, give that cue a go, push your body away from the bar, and let me know how it goes.
Today we’re going to go through some glute stretches.
Exercise 1 - Standing up:
1 - Hold onto a bar or a bench, placing one leg on top of the other.
2 - Try to sit back down into it until you can feel a stretch on your bottom. Then come back up.
Exercise 2 - Standing up:
1 - Sit on a chair, one leg on top of the other, then push that knee out as much as you can.
2 - Gently lean forward from the trunk. You can go to a forward or a sideways direction just until you feel it in that muscle.
Exercise 3 - Lying down on a mat:
1 - Place one leg on top of the other and bring in the other knee to the chest.
2 - Try to hold your stretches for about one minute each time, three times.
Dealing with back pain is a debilitating and frustrating existence; our daily lives can be dominated by either the fear of pain or coping with flare-ups.
The complex nature of backs and the unpredictability of treatment and management of back pain has led to a multitude of myths floating around, some of which were based from what the medical profession understood at the time.
Thankfully, over the last decade, the understanding of backs and their relationship with injury and pain has improved immeasurably – yet unfortunately many of these myths persist.