Strength Generation Rehab

05/03/2020

The big toe is one of the most overlooked aspects of our evaluations in the sports medicine/s&c industry. Flexibility here counts.

04/30/2020

Your “tight” muscles probably are not actually tight, or even shortened. They may just be weak.

04/27/2020

🔥Quick Relief for Prolonged Desk-Sitting🔥
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📍Have you been sitting 👨‍💻 in front of your screens and devices more than usual as a result of recent circumstances? 📱💻🖥
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📍Poor sitting posture is one of the most common causes of back and neck pain. When you sit for long periods of time, the body tends to round forward, making your posterior neck and back muscles work extra hard to maintain an upright position. This also causes the muscles in the anterior neck/upper torso to become shortened and tight/weak.
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📍This position also causes your diaphragm to be placed in a suboptimal position, which negatively affects your breathing mechanics. As a result, your accessory muscles become more active in helping you breathe, which can cause your neck and shoulders to feel tense and strained over time.
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📍The Brugger’s relief position is designed to help reverse the tendencies of a slumped/slouch posture, and helps to give better lumbar support to your upper back and neck. This can be performed every 20-30 minutes of sitting, or when you start to feel stiff/sore.
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📍Steps :
1.Sit on the edge of your chair 🪑
2.Hold your head up high, as if a string is pulling you towards the sky
3.Spread your legs slightly to the sides
4.Turn your legs out slightly
5.Rest weight on legs and feet, and relax abdominal muscles
6.Tilt pelvis forward and raise your breastbone up
7.Turn your hands, palms-up
8.Turn your arms slightly outwards
9.Hold this position with deep “belly” breaths for 10 seconds.
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📍I recommend doing this every 20-30 minutes of prolonged sitting. This will definitely help to reduce muscle tension, improve your breathing, as well as improving overall posture when this is performed regularly.

04/27/2020

Quick Relief for Prolonged Desk-Sitting
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📍Have you been sitting 👨‍💻 in front of your screens and devices more than usual as a result of recent circumstances? 📱💻🖥
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
📍Poor sitting posture is one of the most common causes of back and neck pain. When you sit for long periods of time, the body tends to round forward, making your posterior neck and back muscles work extra hard to maintain an upright position. This also causes the muscles in the anterior neck/upper torso to become shortened and tight/weak.
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
📍This position also causes your diaphragm to be placed in a suboptimal position, which negatively affects your breathing mechanics. As a result, your accessory muscles become more active in helping you breathe, which can cause your neck and shoulders to feel tense and strained over time.
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
📍The Brugger’s relief position is designed to help reverse the tendencies of a slumped/slouch posture, and helps to give better lumbar support to your upper back and neck. This can be performed every 20-30 minutes of sitting, or when you start to feel stiff/sore.
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
📍Steps :
1.Sit on the edge of your chair 🪑
2.Hold your head up high, as if a string is pulling you towards the sky
3.Spread your legs slightly to the sides
4.Turn your legs out slightly
5.Rest weight on legs and feet, and relax abdominal muscles
6.Tilt pelvis forward and raise your breastbone up
7.Turn your hands, palms-up
8.Turn your arms slightly outwards
9.Hold this position with deep “belly” breaths for 10 seconds.
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
📍I recommend doing this every 20-30 minutes of prolonged sitting. This will definitely help to reduce muscle tension, improve your breathing, as well as improving overall posture when this is performed regularly.

03/06/2020

Trigger Point Therapy 💆🏼‍♂️💆‍♀️ - What the hell is going on?
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There’s been a lot of flack towards manual therapy on social media nowadays, 🗣despite plenty of evidence that shows its efficacy as part of an overall treatment plan. Regardless of whether we know what is “really going on” at the cellular level, it’s without a doubt that you can see improvements in function and performance as a result of manual therapy.
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Regarding trigger point therapy, there have been several theories of what happens when you release a trigger point, or “knots in your muscles.” Trigger points/knots are basically small sore spots in your muscle that are associated with soreness/stiffness.
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✅One popular theory is that these small trigger points, due to being in spasm, cause decreased circulation by pinching on local capillaries around the muscle tissue. These trigger points are also part of the muscles that are actively working harder, thus releasing more metabolic waste locally around the muscle, which could cause pain and soreness.
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✅Another theory is that these “trigger points” aren’t actually in the muscles. Some scientists believe that it is a purely neurological 🧠 and sensory issue. This school of thought basically believes that trigger point therapy isn’t actually changing the orientation of the muscle whatsoever, and that you are merely causing neurological and sensory changes.
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Regardless of which theory is true, the results are usually the same: Manual therapy and trigger point therapy leads to more functional and happier muscle, and better overall outcomes as part of a comprehensive treatment/conditioning plan.
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Photo Source : 123rf.com

03/06/2020

Trigger Point Therapy 💆🏼‍♂️💆‍♀️ - What the hell is going on?
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
There’s been a lot of flack towards manual therapy on social media nowadays, 🗣despite plenty of evidence that shows its efficacy as part of an overall treatment plan. Regardless of whether we know what is “really going on” at the cellular level, it’s without a doubt that you can see improvements in function and performance as a result of manual therapy.
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Regarding trigger point therapy, there have been several theories of what happens when you release a trigger point, or “knots in your muscles.” Trigger points/knots are basically small sore spots in your muscle that are associated with soreness/stiffness.
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
✅One popular theory is that these small trigger points, due to being in spasm, cause decreased circulation by pinching on local capillaries around the muscle tissue. These trigger points are also part of the muscles that are actively working harder, thus releasing more metabolic waste locally around the muscle, which could cause pain and soreness.
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
✅Another theory is that these “trigger points” aren’t actually in the muscles. Some scientists believe that it is a purely neurological 🧠 and sensory issue. This school of thought basically believes that trigger point therapy isn’t actually changing the orientation of the muscle whatsoever, and that you are merely causing neurological and sensory changes.
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Regardless of which theory is true, the results are usually the same: Manual therapy and trigger point therapy leads to more functional and happier muscle, and better overall outcomes as part of a comprehensive treatment/conditioning plan.
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Photo Source : 123rf.com

03/03/2020

🦠🦠🦠
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As the ramifications of the coronavirus hitting the U.S. continue to develop, it’s imperative that the general public be well informed to take the proper steps to prevent catching COVID-19. It really hit home (literally) when the first case in Manhattan was confirmed just a few days ago.
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Here are some of the suggestions as suggested by Dr. James Robb, an American pathologist and molecular virologist who was one of the early researchers of the coronavirus, as well as determining how many genes 🧬 the virus had.
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1)NO HANDSHAKING 🤝🚫! Use a fist bump👊, slight bow, elbow bump, etc.
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2)Use ONLY your knuckle to touch light switches, elevator buttons, etc. Lift the gasoline dispenser with a paper towel or use a disposable glove.
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3)Open doors🚪with your closed fist or hip - don’t grasp the handle with your hand, unless there is no other way to open the door. ESPECIALLY important on bathroom and commercial doors.
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4)Use disinfectant wipes at the store when they are available, including wiping the handle and child seat grocery carts.
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5)Wash your hands with soap 🧼for 10-20 seconds and/or use a 60% or greater alcohol-based hand sanitizer whenever you return home from ANY activity that involves locations where other people have been.
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6)Keep a bottle of sanitizer available at each of your home’s entrances, and one in your car.
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7)If possible, cough or sneeze 🗣into a disposable tissue and discard. Use your elbow only if you have to.
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8)Latex or nitrile disposable gloves can be considered for use when going shopping, using a gas pump, etc.
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9)Surgical masks are only useful in preventing you from TOUCHING your nose/mouth. They will not prevent the virus in a direct sneeze from getting into your nose/mouth.
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10)Zinc lozenges can be helpful to prevent the coronavirus from multiplying in your throat and nasopharynx.
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If you are reading this, please take care of yourself and be safe!

03/03/2020

🦠🦠🦠
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
As the ramifications of the coronavirus hitting the U.S. continue to develop, it’s imperative that the general public be well informed to take the proper steps to prevent catching COVID-19. It really hit home (literally) when the first case in Manhattan was confirmed just a few days ago.
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Here are some of the suggestions as suggested by Dr. James Robb, an American pathologist and molecular virologist who was one of the early researchers of the coronavirus, as well as determining how many genes 🧬 the virus had.
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
1)NO HANDSHAKING 🤝🚫! Use a fist bump👊, slight bow, elbow bump, etc.
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
2)Use ONLY your knuckle to touch light switches, elevator buttons, etc. Lift the gasoline dispenser with a paper towel or use a disposable glove.
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
3)Open doors🚪with your closed fist or hip - don’t grasp the handle with your hand, unless there is no other way to open the door. ESPECIALLY important on bathroom and commercial doors.
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
4)Use disinfectant wipes at the store when they are available, including wiping the handle and child seat grocery carts.
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
5)Wash your hands with soap 🧼for 10-20 seconds and/or use a 60% or greater alcohol-based hand sanitizer whenever you return home from ANY activity that involves locations where other people have been.
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
6)Keep a bottle of sanitizer available at each of your home’s entrances, and one in your car.
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
7)If possible, cough or sneeze 🗣into a disposable tissue and discard. Use your elbow only if you have to.
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
8)Latex or nitrile disposable gloves can be considered for use when going shopping, using a gas pump, etc.
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
9)Surgical masks are only useful in preventing you from TOUCHING your nose/mouth. They will not prevent the virus in a direct sneeze from getting into your nose/mouth.
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
10)Zinc lozenges can be helpful to prevent the coronavirus from multiplying in your throat and nasopharynx.
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you are reading this, please take care of yourself and be safe!

01/22/2020

Accurate 😂😂
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Posted • Tag this friend

01/02/2020

Happy New Years! May your year be one of blessings and health!

08/10/2017

I like to end my workouts doing some quick proprioceptive work. Here I'm squatting on a bosu ball while catching a 10 lb medicine ball on the descent, continuing to pass it back on the way up. You don't recruit as much fibers in your glutes on unstable surfaces, but this is a great exercise for core recruitment and improving balance.

08/06/2017

Great article regarding today's clinical interventions with non-specific back pain, and mentions great points about how non-invasive treatment can actually relieve your pain better than analgesic drugs or surgery.

https://www.vox.com/science-and-health/2017/8/4/15929484/chronic-back-pain-treatment-mainstream-vs-alternative

A review of 80-plus studies upends the conventional wisdom.

08/01/2017

Anterior Deltoid/Pec Minor Release!
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Got tight pecs/rounded shoulders? Think about it - Everytime you’re doing a movement that requires horizontal pressing movements 🏋️ (i.e bench press or push-up), you’re stretching your pecs on the eccentric phase of the movement. If these movements are happening independently of your scapulae, you will compromise your shoulder capsule in the long run. Tightness in the pecs can ⬇️ range of motion when performing these actions, because the eccentric motion MUST occur simultaneously with scapular retraction and depression. Over the next few days I’m going to show a few variations of the upper pec stretch - I want to emphasize the fact that everyone’s body is different! - We all have different anatomical features, and the same exact stretch might feel completely different on two different people. Try different variations and add small changes to see what works and what FEELS best for YOU!
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Foam Roll Pec Stretch
One of my favorites for releasing the pectoral muscles. Lie down on the foam roller, make sure you support the weight of your entire back, all the way up to your skull. Keep your knees bent and feet flat on the floor. Bring your elbows and shoulders to 90-90, keeping your forearms parallel to the roller and your upper arms perpendicular to the roller (My right arm has major GIRD). Relax your elbows and wrists, and try to drive your wrists to the ground, attempting to bring them past your elbows. Your wrists will want to naturally come back up but keep them down and keep those forearms parallel. Take 5️⃣ deep breaths, and hold this position for a minute, doing it for a total of 3️⃣x6️⃣0️⃣sec, with a 3️⃣0️⃣ sec break in between reps.

Go give it a try!
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34 Likes, 4 Comments - Strength Generation () on Instagram: “Anterior Deltoid/Pec Minor Release! _____________________ Got tight pecs/rounded shoulders? Think…”

07/19/2017

Having neck pains? Tension headaches? A lot of people today have what’s known as Upper Crossed Syndrome. People are constantly on their 📱👨‍💻👩‍💻💻, or looking at screens with their head tilted forward. You probably have your head forward reading this right now. Imagine trying to balance a 12 pound ball on a stick, and imagine trying to balance the same contraption instead with the ball a few inches forward - it’s a lot harder. 🚶 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ That’s essentially what your body is trying to do throughout the day to maintain this position. This constant forward position of the head leads to tightness of the upper traps, pectorals, and the anterior deltoids. There is weakness of the serratus anterior muscle, deep neck flexors, and middle and lower trapezius muscles. This imbalance further leads to joint dysfunction, especially at the - 1️⃣Atlanto-occipital joint 2️⃣C4-C5 segment 3️⃣Cervicothoracic joint 4️⃣Glenohumeral joint ⠀⠀ 5️⃣T4-T5 segment (Janda 1988). This condition can lead to pain in the neck, shoulders, and upper back and can cause headaches or migraines. 🤦‍♂️⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
In the upcoming weeks I’ll be posting some instructional corrective exercise videos. 🏃I like to use the NASM’s corrective exercise process - It starts by inhibiting or relaxing the overactive muscles and lengthening the same muscles. You then follow up by strengthening the complementing underactive muscles. Finally, you can integrate all the involved muscles to acheive optimal neuromuscular syngergistic movement.