Visual representation on foam rolling for a commonly restricted area in active individuals. Follow the set up in this video. Best foam roll technique includes slow oscillations over particularly tender areas coupled with global gliding up and down the entire length of a fascial/muscular structure. Concentrate on each muscle/fascial group for 30 seconds or as needed to accomplish relief.
Shin Box Stretch Series:
Useful for individuals with hip mobility deficits prior to exercise.
Set up your legs in a "box" 90/90 position as shown in the video. Perform stretches:
Hold the stretches for 20-30 seconds or as instructed by therapist. Continue breathing through your stretches.
Utilized as a lifting technique aide and mobility drill, perform this as an exercise on its own or as a warm up to heavier lifting at the gym.
Key points are:
1) place stick in center of back
2) keep the stick in contact with the skull, thoracic spine, and sacrum throughout the movement
3) sit your hips back and stand tall bring hips forward to finish.
A foundational exercise in building core stability. Follow the instructions on screen, consult with your therapist for any questions.
Four hip exercises performed in sidelying to strengthen your hips to help with control of core and lower extremity movement. Perform these under the direction of a physical therapist to make sure your technique is on point!
Exercises designed to address postural dysfunction related to the onset of headaches. Do these as preventative care when you feel neck and back tightness, as well as after the onset of a headache to help with recovery from pain.
KC Ida ATC, CSCS performs variations of the 3D Maps exercises here for you to try at home. You can make adjustments to these exercises based on different goals in discussion with your physical therapist
Exercises shown here address various aspects of mobility and strength needed in recovery from plantar fasciitis pain.
Details explained by our own Lauren Nager PT, DPT on how to position our trunk correctly when sitting. Use this technique when sitting for driving, at work, at home, even out to dinner.
Prone Shoulder exercises targeting the muscles of the shoulder blade and rotator cuff. Active holds in this manner increase shoulder stability and facilitate increase in strength, endurance as well as pain reduction/control as you progress time of the hold as well as level of resistance.
See the research behind these benefits here: https://www.ncbi.nlm.nih.gov/pubmed/30625201
Useful for the athletic population in establishing the ability to maintain stability with unpredictable visual tracking. This mimics the need to accomplish eye- hand coordination and can be progressed to dynamic visual tracking where the athlete must maintain eye contact with the ball while performing various agility movements.
Useful for training visual/gaze fixation in the athletic population. Incorporating elements of balance teaches an athletic to maintain center of mass while vision is distracted. Without this skill an athlete may experience loss of balance or decreased performance related to poor visual tracking.
Follow video instructions to practice diaphragmatic breathing.
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El Dorado Physical Therapy