Now that you’ve mastered how to brace your abdominals and create stability while moving and breathing in level 1, let’s add some more challenges!💪🏻 This series progresses the coordination and stability of core muscles while BOTH arms and legs move, as well as the demand by adding longer lever arms, and load! This Dead-Bug series …
Get your *abs* in gear! Did you know your core includes the joints and muscles of the abdomen, spine, pelvis, and hips? The muscles of the core are like an orchestra of muscles, working together, creating ‘optimal control’ between movement and stiffness depending on the demand. Strength PLUS coordination and control of the core musculature are a …
KNEE INJURIES – IS YOUR ATHLETE AT RISK? THREE EASY TESTS! Movement Performance Assessments are a key measure to reveal young athletes’ risks for injury, learn what to do to bulletproof against them, and increase their odds of staying healthy and playing great during the season. PREVENTABLE KNEE INJURIES The knee is the most commonly injured joint …
In part one of our Hamstring Injury Prevention Series, we mentioned that one of the more common injuries in running sports is hamstring strains. Now that you know some basic but important ways to start strengthening and lengthening your hamstrings from part 1 and 2, time to get “functional” in Part 3 and train in …
Hamstring Health, Part 3: Advanced Strength & Flexibility Read More »
Don’t “pull a hammy” Part 2! Hamstring Flexibility. Since a major key in injury prevention is flexibility, here are our favorite stretches that not only lengthen your hamstrings, but also protect your back while you’re doing them. 🔹Hamstring Hooklie Stretch 🔹Seated Hamstring Stretch 🔹Wall Assisted Hamstring Stretch 🔹Dynamic Walking Stretch Hamstring Hooklie Stretch: While lying …
Hamstrings: Part 1 Foundational Strengthening and Injury Prevention Exercises Hamstring injuries are one of the most common injuries in recreational and competitive sports! Normal daily activities, training and competition time, and quality of life are significantly impacted, and re-injury rates are high. Research suggests that hamstring weakness and lack of flexibility are modifiable risk factors …
Last week we got you started with chasing away the desk dwelling blues through movement strategies and spine mobility exercises. Now let’s turn the light switch on for key postural muscles that switch “off” and get weak when you let the desk chair do all the work for you when you sit, and sit, and …
Elevate’s “Office Fit” Part 2: Postural Muscle Activation Tips Read More »
Feeling stiff or sore from a hard workout this weekend? Or getting ready for a big one today to kick your week off? There are lots of benefits to foam rolling both pre and post exercise! Elevate’s co-owner Dr. Meredith PT, DPT demos what to do for the lower body using a high density foam …
We’ve got your back! Sitting for hours on end hunched over a desk and a computer is not what the spine is naturally built for, nor is any part of our bodies for that matter. It’s not that sitting is so bad, it’s the lack of MOVEMENT due to the excessive sitting that’s the problem! The …
Sometimes it’s difficult to know if you’ve rolled your ankle or done something more that may require an x-ray. The Ottawa Ankle Rules help us decide whether or not an x-ray is warranted: Unable to put any weight on your injured side for 4 steps Tenderness at the base of your 5th toe. Tenderness 6 cm up from your …
