Dr. Nick Buonforte DPT CSCS

Dr. Nick Buonforte DPT CSCS Dr. Nick has experience working with a myriad of orthopedic musculoskeletal disorders, sports rehabilitation, and post-operative rehabilitation.

12/05/2021

💥SHOULDER MOBILITY EXERCISES💥

Here’s some exercises for shoulder mobility. Keeping it simple and working on an overhead position two ways. Lift offs and hovers. Each have a component of time under tension giving the shoulder complex a different stimulus. Also, range of motion is biased in each of them. Let me know your thoughts on them in the comments ⤵️
💡If you are looking to improve your shoulder mobility check out my FREE mobility masterclass training to see what you can’t be missing! (Link in bio)
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11/07/2021

💥IMPROVING CORE WORK💥
⛑Abdominal strength is super important in life. Here are some ways to help improve the strength of the ‘core.’
⛑ Here are some variations of working the front core on your back. Simply using a band and a MB and holding positions can really hit the core well
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11/03/2021

🔥 QUAD STRENGTH🔥

Here’s a post working on some quad strength. The idea here is to bias the knee moving over the toes, which emphasis a quad dominant movement. The first up on the slant board really addressed this. Then the next up - split stance eccentrics, puts a twist on it by also emphasizing ankle dorsiflexion through a range of motion in an eccentric manner - at the same time working on quad lengthening. Some good ones to try!
Have you checked out my FREE masterclass training to help optimize your movement & health? If not, check out the link in my bio!!
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10/31/2021

🔥HIP IMPINGEMENT MOBILITY OPTIONS 🔥
⚡️Here’s a nice post on techniques I use for myself for some hip issues ✔️. In each of them I am ‘searching’ for areas of “tightness/stiffness” and monitoring ‘pinch’ sensations ✅. The Idea I am trying here, with myself, is to desensitize myself to a position of typical discomfort with hip impingement (flexion/adduction/internal rotation), which could be a result of numerous factors: muscular/joint stiffness/tightness, mobility deficits, etc.
😈Starting off with leg elevated on the box, which places my hip in flexion (As tolerated). I then perform a multidirectional reach searching for areas that I feel need to be addressed. Helps with components, such as improving tolerance to typically bothersome positions. The reach allows for different ranges to be targeted (varying degrees of flexion, adduction, internal rotation).
😈Next up: switching up the variation and instead of reaching in variations directions, ’scouring’ my leg in/out finding positions to address/improve tolerance too ✔️.
⚡️Next up: Switching up the position to prone. This position puts a little more load through the joint and provides a different stimulus. Starting off with “rocking” into 3 different angles, with the same concept as described above. Then transitioning into a different variation, where I am rocking straight backward - loading/going into more hip flexion.
⚡️I incorporate variations like these for myself, because it seems to help me desensitize motions that are at times bothersome. This could be a result from numerous things: neurological standpoint (different stimulus) / sensitizing/tolerating positions progressively in ‘safe’ positions, etc. Either way, seem to work well when I incorporate them into different aspects of training/rehab.
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10/26/2021

💥SINGLE LEG BALANCE 💥
✍️Here is a post on some SL balance variations using ropes and a band. I use these often in rehab and training as a starting point to make progressions off of.
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10/24/2021

💥IMPROVING SHOULDER STABILITY 💥

Here’s a good series of some shoulder stability exercises. Great for the rotator cuff/periscapular musculature ✔️.
💰Prone “Shoulder North/West” with slider. The stabilizing shoulder complex is the stationary arm🏋️‍♀️.
💰Prone “Shoulder North/East” with slider + resistance band 💪
💰Standing “North/East” with physioball 🎈, more challenging than it looks. Key is to slightly lean (i.e. weight-bear) into the wall. This helps increase the stability demands of the upper extremity ‼️

10/22/2021

🔥DUMBBELL ROW OPTIONS🔥
❤️Here are some options to “switch-up” the common dumbbell (DB) row. Four variations demo'd: essentially the same movement, however, there are different challenges in each of them ✔️
🔑First: the classic DB row on a stable surface. Helps focus on technique/form ✅
🔑Second: creating more of a challenge by forcing more stabilization/control moving to an unstable surface (I.e. physioball) ✔️
😈Third: CREATING TENSION throughout the body (via fist, bracing, etc.) 👉 crucial concept 🎯. Also, this creates more of a rotational piece to the movement to stabilize against.
😈Fourth: Single leg DB row, same concept as above for creating tension, ➕ single leg stance 👉 stabilizing even more against a rotatory component while performing the movement.
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10/17/2021

💥ATHLETIC PLYOMETRIC JUMP OPTIONS💥
✍️ Here are some options on different plyometric exercises. Used to emphasize force absorption/production - dynamically/reactive.
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10/11/2021

💥SIDE PLANK POSITION: CORE VARIATIONS 💥
✍️Here is a nice post on some core variations off of the side plank. In all positions: lateral line + rotatory stability is addressed, which is great for athletic development/sport ✔️
😈Starting off with side plank w/ resisted hip ABD + row. This one is the most advanced of the whole series. This one was a tough one for me for sure ✔️. Modifying/regressing this one by bending the bottom knee, which decreases the amount of load/challenge during the exercise.
⚡️Next up: Side plank + Clamshell + row. This could also be used as a modification/regression.
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09/17/2021

💥DYNAMIC MOBILITY FLOW💥
✍️Here’s a couple ways to improve some mobility in the “spider man” position. Working on the hip mobility and upper back with these options. These are good just to get the body going, not necessarily working on “true” mobility. But, as a warm up type of option, seems to be helpful for me. Other variations off of these of course, but here’s 3 I did the other day.

Are you looking to improve your flexibility? If so, check out my FREE masterclass training in my Bio.
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09/06/2021

💥 SL BALANCE OPTIONS 💥
✍️Single leg balance is crucial in many athletic events, training, rehab progressions, etc. Here are some nice progressions/options to address single leg stability using the resistance band, an AIREX pad, and a MB. Countless progressions and exercises for single leg balance, here are just a options!
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08/25/2021

💥HIP MOBILITY HEALTH💥
✍️Here’s a couple ways to improve hip mobility addressing the inner groin (Adductors). The first 2 exercises help loosen the inner groin up via dynamic mobilization and eccentric training. Then once these regions are “opened up” then using activation strategies on the opposite side (hip abductors) to teach the body to control the newly acquired range of motion. Great principles I follow a lot when it comes to improving flexibility/mobility. (Exercises to open up a new range - via dynamic/banded/eccentrics, then activation to control/teach the body).
Are you looking to improve your flexibility? If so, check out my FREE masterclass training in my Bio.
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Franklin Lakes, NJ
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