Golfer's Elbow Exercises – Sample Program

Golfer’s Elbow Exercise Advice TAG SOMEONE who needs help with their golfer’s elbow‼️ Golfer’s elbow, which in the medical world is referred to as medial epicondylitis or medial epicondyle tendinopathy, is an orthopedic condition that can involve pain located on the inside of the elbow. However, this injury is far from being exclusive only to golfers. Golfer’s elbow can happen to anyone and it can make simple activities of daily living frustrating and painful like carrying objects, opening a door or jar, and shaking someone’s hand. It is also a common elbow injury with other sports including baseball, field & track throwing sports, and even tennis (think serving and forehand strokes). Golfer’s elbow refers to pain that is typically on the inside of the elbow and originat

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Linear Med Ball Slam Progressions

[Med Ball Exercise Advice] Tag someone you know who loves med ball exercises‼️ We recently covered the benefits of lateral/rotational med ball throws. Linear med ball slams are just as, if not more, important for athletes. A big difference with med ball slams is the emphasis on deceleration (think brakes). I tend to prescribe med ball slams first prior to med ball throws to build big brakes. You need to have bigger/better brakes than a powerful engine. You would never drive 100+ MPH if your brakes stopped working after 80 MPH‼️ Demonstrated in this post are four example linear med ball slam exercises with progressions based on double leg ➡️ single leg ➡️ bounding 1️⃣ Double leg counter movement slam 2️⃣ Double leg counter movement slam + double contact 3️⃣ S

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Lateral Med Ball Throw Progressions

[Med Ball Exercise Advice] Tag someone you know who loves med ball exercises‼️ Med ball throw exercises are an excellent way to build strength-speed and power. Lateral/rotational med ball throws are especially important for rotational/multi-directional athletes. Some example sports include golf, baseball, hockey, lacrosse, and track & field. However, lateral/rotational med ball throws should not be reserved only for these specific athletes. I find myself prescribing these exercises for all athletes ➡️ whether it is an ACLr patient working on lateral acceleration/deceleration, or an elbow rehab patient learning to use their lower body more. Demonstrated in this post are three example lateral/rotational med ball throw exercises with progressions based on double leg ➡️ single l

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Surface EMG

[Electromyography Education] Tag someone you know who would like this‼️ Surface electromyography (EMG) is a technique in which you place electrode stickers onto the skin directly above specific muscles that you want detect and record electrical activity of. Surface EMG is an excellent clinical tool that can provide movement readings for biofeedback, neuromuscular re-education, and strength-power output. These specific surface EMGs by @healertechweb are wireless and the real time feedback is pretty remarkable. As you can see in this example, we have put surface EMGs on the upper trapezius and the infraspinatus. This is such an awesome tool because you can use it in a variety of ways. Demonstrated first 1️⃣ I simply have the individual perform elevation of his scapula followed by

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Runner’s Knee? Improve your kneecap mobility

Tag a friend with runners knee pain or post-op knee surgery! . The Kneecap or Patella is vital for improving knee health. When this joint (Patellofemoral joint) is hypomobile or stiff- knee pain may result, often known as runners knee (patellofemoral pain syndrome). Stiffness in this joint also often manifests after knee surgery. . This joint is very easy to self mobilize: -First, begin sitting up with the leg to be mobilized completely straight with the quad muscles relaxed. This will maximize the ability for the patella to move -I like to go with 2 fingers on each side, if very stiff you can leverage your palm to create additional force -Shown here is patella movement in the 4 main motions (superior/inferior/lateral/medial). Key Work into different positions and find your restriction.

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Improve Hip Rotation Mobility Hip Health

Improve Your Hip Hinge Mobility Improving Hip Internal Rotation Limitations in hip flexion and internal rotation range of motion have been implicated as characteristics of hip pathology (Burnett 2014, Clohisy 2009, Sutlive 2008). Any activities that require squatting, pivoting, planting and cutting, and/or rotating your body will require hip flexion and internal rotation. Here is a drill shown to work on both hip internal rotation while hinging into hip flexion. This exercise should NOT be painful. Progressions are done by increasing the amount of hip hinge or by rotating more toward that leg that you are stretching. What does an individual’s hip internal rotation tell us? 1. One’s bony morphology or the way the angle the head of the femur fits in the acetabulum. This is kn

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How To Introduce & Progress Cutting

How To Introduce & Progress Cutting Agility Training Advice . Check out this episode that demonstrates a step-by-step process for cutting. . Cutting is a foundational movement in sports that incorporates acceleration with a change in direction. Cutting movement analysis is a hot topic because dynamic knee valgus is common. As we have said in previous episodes, dynamic knee valgus is bound to happen in sports and athletes will use it to their advantage. It is our goal to train athletes how to control it. . The major theme is promoting dynamic knee stability, training the hips, and 🔃 ➡️ (up arrow) planes of movement ➡️ speed ➡️ complexity of task . This is just one example of how to progress towards agility training. Additional strength training and condit

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