Список из самых популярных хештегов по теме #MOVEWELL

✔️ ✔️ . . . Flat feet? Need to strengthen your arch? Try this exercise to fix that arch and help your feet! Effectively targeting the muscles that create the arch is one way to improve your arch and foot mechanics, and gaining awareness of the foot and controlling its position is another. This exercise accomplishes both of those methods at the same time! If your feet are messed up then other areas can suffer such as your knees, hips, and even low back! The feet are so important, so fix your feet! . 1️⃣ Grab a band, in this video we are using the @acumobility band, and first put it around the forefoot of the non-targeted foot. Now, pull the band around the ankle of the foot you wish to target. Spread the feet apart so that the band is pulling your ankle/foot inwards creating a flat foot. Now fight against the band so that you learn to create an arch and control your foot position! . . . ‍⚕️- Grant Elliott future Dr. Model- @itsjuliemichelle . follow @rehabfix ...... ! ______________ Take charge of your own health, understand your body, and get your daily fix of rehab, movement, and empowerment! #rehabfix • • • • • • • • • #keepmoving #archsupport #footarch #footrehab #plantarfasciitis #plantar #shinsplints #footpain #footpainrelief #footstrength #footarch #kneepain #kneepainrelief #lowbackpain #backpain #sportsinjury #fitness #movementismedicine #motionislotion #prehab #rehab #rehab2performance #strengthandconditioning #movewell #moveoften #exerciseismedicine #chiropractic #chiropractor #physicaltherapy

✔️ ✔️ . . . Piriformis scraping still not helping? Of course not because it isn’t doing anything! Scraping and tissue work can be an appropriate adjunct intervention at times for temporary relief, but if this is all you are doing then you should start trying something different! Scraping a muscle isn’t going to change the muscles function, or the way your body moves. We need to challenge the muscle and your body so that we address the root cause instead of scraping and waiting. Here is one way we can begin this! . 1️⃣ Single leg work can be a great way to really challenge the piriformis and the other hip muscles so they learn how to dynamically stabilize. This single leg deadlift/hinge really does a great job at challenging the hip, and some extra cues on the knee can make it even more effective by driving the knee out! Actively changing your hips function is the best way to address these issues so give this a try! . . . ‍⚕️- Grant Elliott future Dr. Model- @itsjuliemichelle . follow @rehabfix ...... ! ______________ Take charge of your own health, understand your body, and get your daily fix of rehab, movement, and empowerment! #rehabfix • • • • • • • • • #keepmoving #piriformis #piriformissyndrome #softtissue #musclerelief #hippain #hippainrelief #backpainrelief #backpain #lowbackpain #mobilitytraining #mobility #sportsinjury #fitness #movementismedicine #mobilitywork #motionislotion #prehab #rehab #rehab2performance #strengthandconditioning #strength #movewell #moveoften #movewellmoveoften #exerciseismedicine #chiropractic #chiropractor #physicaltherapy

We can’t change what we don’t know, own and understand ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #inspiration #selflove #health #wellness #danispies #cleananddelicious #eatwell #bewell #movewell #loveyourself #eatclean #cleaneats #inspiration #lifestyle #gratitude #grateful #weightloss #weightcoach #weightlossjourney

[ACHILLES TENDON REHAB EXERCISES] . When rehabbing any sort of tendinopathy, we want to initially working on managing the load and gradually building tolerance through exercise. This foundation comes before adding on other qualities such as force absorption and power as previously shown in the patella tendon video a few days back. . Isometrics are a great entry point for this particular strategy because it can be graded through duration and you can change the amount of output based on your tolerance. Typically, you can try to work up to 30-45 second holds then progress to single leg isometrics. . You can also incorporate what we call heavy slow resistance which means that the eccentric(lengthening phase) and concentric(shortening phase) are both 3 seconds long. This control under tension can help with tendon adaptation. For a general guideline, training every 48 hours using strategies in my previous post to monitor symptoms. . ‍♂️ Here are some basic exercises you can use if you're wanting to rehab or even strengthen your Achilles tendon: . 1.) Calf raise isometric 2.) Single leg calf raise isometric 3.) Heavy slow calf raises 4.) Single leg heavy slow calf raises . The surface is elevated to allow for increase range of motion. This allows you to work through the full range instead of stopping where the floor which is important for building overall capacity. . ‍♂️ If you have any questions, feel free to shoot me a DM or leave a comment below. Tag a friend that could use some of these exercises for their programming or rehab!

✔️ ✔️ . . . Difficulty getting into a deep squat due to limited hip mobility? Try this! Limited hip mobility will put extra stress on the low back and knees. Imagine squatting in tight jeans, the mechanics just won’t be right! This is a great mobility drill we use all the time to open up the hips and activate them in new ways! . 1️⃣ Frog stretch: This is typically a static yoga pose but do it this way to get more out of it! Rock back and forth and get deeper each rep to open up the joint and muscles around the joint. Keep the toes pointed up! . 2️⃣ Tactical Frog: As you come out of the hole on each rep internally rotate one of your legs (lift the foot off the ground) to activate those muscles of the hip. Alternate legs. . . . ‍⚕️- Grant Elliott future Dr. Model- @itsjuliemichelle . follow @rehabfix ...... ! ______________ Take charge of your own health, understand your body, and get your daily fix of rehab, movement, and empowerment! #rehabfix • • • • • • • • • #keepmoving #squatmobility #squats #squat #squatworkout #hipmobility #kneepain #kneepainrelief #hippain #hippainrelief #backpainrelief #fixyoursquat #lowbackpain #mobilitytraining #mobility #sportsinjury #fitness #movementismedicine #mobilitywork #prehab #rehab #rehab2performance #strengthandconditioning #movewell #moveoften #exerciseismedicine #chiropractic #chiropractor #physicaltherapy

Ｊｕｓｔ Ｍｏｖｅ #Friday | #MoveWell | #HaveFun It’s Friday. Maximize it. Move forward, and make the most out of it! BElieve in YOUrself and have the Best Day Ever

⚙️Peso muerto 1p Ya es sabido la incidencia positiva que pueden tener los unilaterales en la preparación de cualquier deportista Permiten ✍️Simular situaciones normales de rendimiento deportivo. Ya que muchas suceden a un pie. ✍️Aplicar altos niveles de fuerza unilateralmente ✍️Generar estabilidad en los 3 ejes de movimiento, aportando positivamente en la prevención de lesiones ✍️Ideal para personas que sufran dolores al hacer bilaterales. Permitiendo cargar relativamente muy pesado (mi ejemplo 6x100 kg. RM peso muerto 170 kg). Los extremos no son buenos, creo. Todos mis planes tienen un mix entre bilaterales y unilaterales. Pero como siempre el que manda es el deportista y su posibilidad de movimiento. MOVETE BIEN #movetebien #movewell #strength #deadlift

⚙️Bosch drill A un paso frontal le agregamos un arranque Dirigiendo la aplicación de fuerza hacia el vector antero-posterior en la triple extensión, transferible a toda aquella disciplina que se desplace hacia adelante Partimos de una posición bilateral asimétrica, como regresión. Para luego progresar y hacerlo unilateral en todo el recorrido Cuando? Cuantas? ✍️En temporada, al inicio de la sesión ✍️Un volumen total de entre 12/16 movimientos. Respetando siempre la calidad del movimiento MOVETE BIEN #movetebien #movewell #strength #velocity

[PATELLAR TENDON REHAB EXERCISES] . The meat and potatoes of tendon rehab is going to be load management. You can do all the ice, stretching, massage, etc that you want but none that is helping your tendons adapt/remodel. They can help decrease symptoms temporarily but what good is temporary relief while not participating in an actual activity that will help you reach your goals of being active again? . A couple of key points is that tendons remodel every 24-36 hours so you do NOT need to perform exercises everyday. A 2-day rest break in-between training sessions not only help manage load but it gives you a better idea of what you can tolerate. . ‍♂️ If your symptoms increase following the training session, taper down the intensity/volume. If your symptoms are the same or are better then slowly ramp it up. . ‍♂️ Here are some of the exercises are what I consider staples for tendon rehab: . 1.) Split squat isometric 2.) Heavy slow resistance squats 3.) Drop squat 4.) Drop staggered stance 5.) Depth drop 6.) Squat jumps . The goal with administering isometrics initially is to help with pain management and provide an entry to load. This gets progressed to heavy slow resistance training stimulates tendon adaptation and remodeling. Afterwards we work on force absorption with the next 3 exercises. Once you build your brakes and tolerate force absorption, we can move onto power development which is the fun part. . If you have any questions, feel free to leave a comment below. Tag a friend that has been having some knee pain and could use some of the information on this post!