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A great side plank variation that incorporates an easy movement that can assist in training the brain to stabilize the body during movement.⠀ ・・・⠀ 🎥 By @_lowbacks ⇐ Thank you 🙌⠀ ・・・⠀ -Side Plank Reach-⠀ .⠀ This is an excellent exercise to help build your core and train your core to stabilize while movement is happening. As we recover from an injury often our brain likes to turn off certain muscles. And it is within some of these therapeutic exercises that we begin to regain that mental control. Try doing 5 reps on each side as part of a warm up or in between sets of squats or lunges. ⠀ ••••••••••••••••••••••••••••••••••••⠀ ✅ Have something to share? DM us and we will help get it out there.⠀ ✅ Looking for something specific? DM us and we will do our best to find it for you.⠀ ⏬ Download the FitChirp app today for iOS & Android.⠀ 🏋🏽🤸‍♀️🥑🛏⠀ ••••••••••••••••••••••••••••••••••••⠀ #health #wellness #fitness #fitfam #fitspo #healthsharing #healthylife #coachingcues #nutrition #massagetherapy #physiotherapy #strength #mobility #flexibility #exercise #workout #workoutvideo #exercisevideo #corestability #corework#coreexercises https://www.instagram.com/p/BsJj3XeAkoX/?utm_source=ig_tumblr_share&igshid=13ai8dwkh7id2

Do your knees knees give you discomfort/ache? It is possible that it due to tight muscles surrounding your knee and not the actual knee itself. Try this mobility drill, it may be a simple way to relieve some of that discomfort.⠀ ・・・⠀ 🎥 By @chrisgarciadpt ⇐ Thank you 🙌⠀ ・・・⠀ Do you have tightness or pain in your knees?⠀ .⠀ Try using a lacrosse ball or softball on the front of your knee. .⠀ .⠀ Slowly bend and straighten your leg as you put pressure on the thigh muscles to relieve that achy knee. .⠀ ••••••••••••••••••••••••••••••••••••⠀ ✅ Have something to share? DM us and we will help get it out there.⠀ ✅ Looking for something specific? DM us and we will do our best to find it for you.⠀ ⏬ Download the FitChirp app today for iOS & Android.⠀ 🏋🏽🤸‍♀️🥑🛏⠀ ••••••••••••••••••••••••••••••••••••⠀ #health #wellness #fitness #fitfam #fitspo #healthsharing #healthylife #coachingcues #nutrition #massagetherapy #physiotherapy #strength #mobility #flexibility #exercise #workout #workoutvideo #exercisevideo #kneepain #triggerpoint #kneepainrelief https://www.instagram.com/p/BqvTlX8A5nQ/?utm_source=ig_tumblr_share&igshid=13e7zllqe8xl

When beginning the process of mastering a handstand its important to take your time in each progression to let your body learn to stabilize efficiently and properly. A couple simple beginner exercises that can help you get going.⠀ ・・・⠀ 🎥 By @kchu.dpt. ⇐ Thank you 🙌⠀ ・・・⠀⠀⠀⠀⠀⠀⠀⠀⠀ Check out some progressions to get you started.⠀ .⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🥇This movement can be very daunting initially on. Mastering it truly takes time and dedication just like anything else worth doing.⠀ .⠀⠀⠀⠀⠀ 😀Box inverted holds- find an object to place your knees on to take the weight of your legs. Perform a static hold for as long as you can tolerate building up to a minute time frame.⠀ .⠀⠀⠀⠀⠀⠀ 😎Inverted Hold taps- now that you’ve mastered holding, work on progressions for single arm strength and balance. Start by tapping your opposite wrist for a quick second then place it back down. To progress go higher up the arm.⠀ .⠀⠀⠀⠀⠀⠀ 😉Inverted Walking- Similar to the taps except now you won’t have that second brace of your other arm for support. Take your arm off the ground and bend your elbow like you were walking.⠀ .⠀⠀⠀⠀⠀ 🤓Inverted Holds On Toes- Now that you are familiar in that inversion position, let’s make it harder. Transfer the weight from your knees to your ankles. Start from the static holds then work your way through the various positions.⠀ .⠀⠀⠀⠀⠀⠀ 😡Wrist pain is very common for people that have not done anything with their hands in a weight bearing position for awhile. This is not something to push through and may require some time to help to desensitize the body in those positions.⠀ ••••••••••••••••••••••••••••••••••••⠀ ✅ Have something to share? DM us and we will help get it out there.⠀ ✅ Looking for something specific? DM us and we will do our best to find it for you.⠀ 🏋🏽🤸‍♀️🥑🛏⠀ ••••••••••••••••••••••••••••••••••••⠀ #health #wellness #fitness #fitfam #fitspo #healthsharing #healthylife #coachingcues #nutrition #massagetherapy #physiotherapy #strength #mobility #flexibility #exercise #workout #workoutvideo #exercisevideo #handstands #beginnerhandstand #handstandexercise https://www.instagram.com/p/BoNNr3_ACae/?utm_source=ig_tumblr_share&igshid=10gq34xyt4t72

Too often we see folks do the wrong things to try and relieve back pain, here is a quick demo on some movements not do and some to do.⠀ ・・・⠀ 🎥 By @auburn.physiotherapy ⇐ Thank you 🙌⠀ ・・・⠀ WHAT TO DO AFTER A BACK TWEAK!⠀ -⠀ Auburn Physio to talk about what to do when you tweak your back! So often we see people going into aggressive flexion, extension, and rotation after they tweak their backs, thinking it will help them loosen up. But the reality is this excessive and haphazard movement often causes more irritation and damage than good.⠀ -⠀ In this video, we show four different things to do when you tweak your back that will help you regain mobility and strength!⠀ -⠀ 1️⃣Deep belly breathing with feet elevated. Elevating your feet helps you to get your rib cage and diaphragm in a good position. From there, inhale deeply, trying to initiate the breath down in the belly, and allowing it to rise up into the chest, then exhale fully reversing that pattern.⠀ ⠀ 2️⃣Cat/Cow. Be sure to move very gently through a range of motion that is comfortable and doesn’t cause pain.⠀ ⠀ 3️⃣Rocking on all fours. Slowly sit your hips back toward your heels while maintaining a neutral spine.⠀ ⠀ 4️⃣Supine marching. LEVEL ONE: lie on your back with your knees bent and feet flat. Press your lower back down toward the floor by depressing your rib cage. Without allowing your ribs to flare, slowly bring one knee in toward your chest, then return it to the floor and switch sides. LEVEL TWO: Lie on your back with your knees up at 90 degrees. Keep your ribs down and back flat to the floor, the slowly lower one heel to the ground, bring the leg back up and switch sides.⠀ ______________________________⠀ ✅ Discover reliable, driven health professionals, and quality, useful information. Follow us and download the app!⠀ ✅ Looking for something specific? DM us and we will do our best to find it for you!⠀ 🏋🏽🤸‍♀️🥑🛏⠀ ••••••••••••⠀ #health #wellness #fitness #fitfam #fitspo #healthsharing #healthylife #coachingcues #nutrition #massagetherapy #physiotherapy #strength #mobility #flexibility #exercise #workout #workoutvideo #exercisevideo #backpain #lowerbackpain #painrelief

Breathing may be the best way to relax the body & mind. Learn different breathing patters, find ones that work best for you. Its an amazing feeling once understood and practiced properly.⠀ ・・・⠀ 🎥 By @actionjacquelyn ⇐ Thank you 🙌⠀ ・・・⠀ YOGA BREATHING LESSON 🧘🏼‍♀️💨 🌙⠀ .⠀ Today’s video to learn LONG DEEP BREATHING, which is a perfect breathing practice for beginners to learn how to: ⠀ • breath completely and deeply
• learn how to control the breath
• connect with your breath and body
• quiet your mind.
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The mind follows the breath, so if you want to control your mind, practice controlling your breath.
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WHY PRACTICE BREATHING?? 🧐 We hold a tremendous amount of tension and emotional trauma in our muscular structure in the form of armoring. Proper breathing allows the release of armoring. Learning to breathe deeply and completely is the most effective for developing higher consciousness, and for increasing health, vitality and connectedness in your life.⠀
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Do this LONG DEEP BREATHING meditation for 1, 3, or 11 minutes today.⠀ ______________________________⠀ ✅ Discover reliable, driven health professionals, and quality, useful information. Follow us and download the app!⠀ ✅ Looking for something specific? Let us know and we will do our best to find it for you.⠀ 🏋🏽🤸‍♀️🥑🛏⠀ ••••••••••••⠀ #health #wellness #fitness #healthshare #healthsharing #healthylife #coachingcues #nutrition #massagetherapy #physiotherapy #strength #mobility #flexibility #exercise #workout #workoutvideo #exercisevideo #breatheproperly #breathingexercises #stressrelief

A fun movement to work & test abdominal control through a full body rotation. Great for a warm up and just building body awareness.⠀ ・・・⠀ 🎥 By @dr.nick.dpt ⇐ Thank you 🙌⠀ ・・・⠀ ❎ CAN YOU DO THIS ON BOTH SIDES OF YOUR BODY?✅
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🏝️ This one is going to look ridiculous. But, I love it for assessment and for a home program. Most people are probably going to have more difficulty doing this on one side. It's not abnormal. We all tend to have asymmetry. I tend to find that a lot of unilateral rotation athletes have a lot of difficulty going away from their dominant side (baseball pitchers, golfers, etc) ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
🌴 To perform it correctly: Start with your leg or arm vertical. Roll towards the opposite side. Try to only use that extremity to move. If you're using your right leg, don't use your arms to help you roll over. If you do it correctly, your body should roll over gently as you reach your arm/leg far enough to move your center of mass. Try to be smooth with the motion and control it. This shouldn't hurt.
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✅ I'm actually quite poor at rolling with my left arm going to my right. It's something that I try to work on_______________________________⠀ ✅ Discover reliable, driven health professionals, and quality, useful information. Follow us and download the app!⠀ ✅ Looking for something specific? DM us and we will do our best to find it for you!⠀ 🏋🏽🤸‍♀️🥑🛏⠀ ••••••••••••⠀ #health #wellness #fitness #fitfam #fitspo #healthsharing #healthylife #coachingcues #nutrition #massagetherapy #physiotherapy #strength #mobility #flexibility #exercise #workout #workoutvideo #exercisevideo #hipcontrol #abdominals #bodycontrol #bodyrolling

Training the eccentric portion of a movement is an effective way to build strength to prevent injuries. Nordic hamstring curls target the eccentric portion of the hamstring curl. ⠀ ・・・⠀ 🎥 By @teachbyexample⇐ Thank you 🙌⠀ ・・・⠀ Nordic hamstring curl⠀ . ⠀ A great exercise choice to target and focus on the hamstrings eccentrically. This version shows how to perform in the gym when you don’t have someone there to hold your ankles/feet in place.
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⠀ ✅ -For this version - I am using a squat rack frame with a barbell and bumper plates placed against the frame. I am using a soft “squat pad” in the middle of the barbell to place my ankles on and a yoga mat to place my knees on. Once in a tall kneeling position with back of achilles/ankles locked into the squat pad - slowly lower self down focusing on control and descent through your hamstrings. I prefer to keep my ankle in a more dorsiflexed position (toes up) rather than a plantar flexed position (toes pointed down) - which is personal preference. Experiment with what feels best for you. Think of keeping slight flex in hips and slowly lower chest towards the floor. Repeat for desired reps and sets based on your goals
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⠀ 🐥 - Nordic hamstring curls are an extremely effective exercise to create tension and produce muscle building qualities within the hamstrings. If you are looking to target your hamstrings and don’t have a partner - try this version of the nordic hamstring curl - only downside is the set up time. Let me know if you have any questions in the comments!⠀ _______________________________⠀ ✅ Discover reliable, driven health professionals, and quality, useful information. Follow us and download the app!⠀ ✅ Looking for something specific? DM us and we will do our best to find it for you!⠀ 🏋🏽🤸‍♀️🥑🛏⠀ ••••••••••••⠀ #health #wellness #fitness #fitfam #fitspo #healthsharing #healthylife #coachingcues #nutrition #massagetherapy #physiotherapy #strength #mobility #flexibility #exercise #workout #workoutvideo #exercisevideo #hamstringcurls #eccentricfocus #nordichamstringcurls

If we are looking to get deeper into our squat we need good ankle mobility. This move really focuses the stretch and mobility in the achilles/calf which will allow the ankle to be more mobile.⠀ ・・・⠀ 🎥 By @squat_university ⇐ Thank you 🙌⠀ ・・・⠀ Do you need to work on your ankle mobility? Stiffness in this area can kill your squat technique, causing your chest to drop, back to round and limit your depth. If this is something you struggle with, here's an exercise almost everyone should be capable of doing! 🙌🏼
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Find a box, bench or stack of weights to start. Put your foot up on the box and drive it forward until you feel a good stretch in the back of your calf. You can lean your chest onto your thigh, push down with your hand or pull yourself forward by grabbing onto the front of the bench to increase the intensity of this stretch. ✅
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Recommended sets/reps: try 3 sets of 30 seconds on each side. Afterwords check your bodyweight squat and see if its easier to get into a deeper squat with a more upright chest. 🙏🏋🏽⠀ _______________________________⠀ ✅ Discover reliable, driven health professionals, and quality, useful information. Follow us and download the app!⠀ ✅ Looking for something specific? Let us know and we will do our best to find it for you.⠀ 🏋🏽🤸‍♀️🥑🛏⠀ ••••••••••••⠀ #health #wellness #fitness #healthshare #healthsharing #healthylife #coachingcues #nutrition #massagetherapy #physiotherapy #strength #mobility #flexibility #exercise #workout #workoutvideo #exercisevideo #deepsquat #anklemobility #squats