Optimize Movement Article Archives

Check out all my articles on how to restore and optimize movement.  Explore the archives below or click the button to subscribe and never miss another post.


Performance Physical Therapy: Why Our Profession Needs to Progress

Physical therapy can span a wide spectrum, ranging from injury rehabilitation, to injury prevention, and even performance enhancement. To truly help people get the most out of their bodies, we need to focus on all three of those.

But many of us don’t, and if you’re one of them, I think you may be really missing the boat.

I’m not completely sure why this happens, but if I had to guess, I think there may be two main thoughts holding us back:

  1. The vast majority of the physical therapy profession is focused on injury rehabilitation, this includes both our college curriculums and most workplace settings, which is really limiting our potential to help people maximize their function and performance.
  2. We spend the majority of time focusing on “function” and not “performance.”

Perhaps this is just terminology, but I know when I was in school and early in my career, “function” was people’s activities of daily living, and “performance” was sports. Would you agree? That was my perception at least.

I couldn’t disagree with these definitions more. Here is how I would define them now:

  • Function is an activity. Sure, this could include things like bathing and getting dressed, but I would also say running, jumping, throwing, and just playing a sport, in general, is also a function.
  • Performance is how well you perform that function.

Performance is not something that only athletes do. We all need to perform at whatever function we want with our bodies. This is probably the most important concept to understand, and one of the main things that people have said have helped them most after going through my Champion Performance Specialist course.

The Need for a Shift Towards Performance Physical Therapy

Here’s what I suspect is the most common vision of the performance spectrum to most physical therapists. At any point in time, you have your baseline. Most people then focus on either restoring or enhancing performance based on that baseline.

restore and enhance performance

We sit back and wait for someone to get injured, then help them restore themselves back to baseline.

Well, what if their baseline was part of the reason why they got injured in the first place?

If we just focus on restoring their function back to their baseline, we’re completely missing the boat on helping them optimize and enhance their performance.

I can’t help but think that this is one of the reasons why so many people have recurring injuries, chronic pain, and failed surgeries. Restoring people back to their baseline isn’t enough, we need to build their capacity and enhance their baseline.

As we all know, many things can predispose a person to injury, including weakness, mobility concerns, and imbalances.

There has been a recent uptick in criticism on social media that too many physical therapy interventions are either ineffective, transient in nature, or both. Rightfully so.

But maybe it’s not the physical therapy treatments that are the concern, but rather the overall strategy? Maybe we are focusing too much on just restoring function, and not enough on optimizing and enhancing performance?

If you have limited shoulder range of motion overhead, and you have pain in your shoulder every time you overhead press in the gym, then we can do a great job reducing that pain with physical therapy. But don’t you think that pain will likely just come back when they get back to overhead pressing? We reduced their pain, restored them to their previous baseline (which wasn’t optimal), but we didn’t optimize their mobility.

Their long term outlook can’t be great, right?

The Goal of Performance Physical Therapy

The goal of performance physical therapy is to raise the capacity of the body, not just restore their function. If you haven’t seen it yet, you should watch our podcast episode discussing our vision of performance based physical therapy.

It’s not enough to simply try to restore someone to their previous baseline. That’s “traditional” physical therapy if you ask me. Performance physical therapy not only restores function, but also works on optimizing and enhancing performance. That’s the key difference to me.

If you add optimizing performance to the spectrum, it could look like this:

restore optimize and enhance performance

But I still don’t think that’s enough, we can do better.

If you are working on restoring or enhancing performance, you should also be working on optimizing performance. Realistically, there is an overlap between these concepts.

performance physical therapy restore optimize enhance

This changes our focus in a couple of ways:

  1. It shows that these concepts all overlap. We can restore and optimize performance, and we can optimize and enhance their performance. Thinking of them as independent factors, is not ideal
  2. It shifts our thought process from retrospective, to prospective. When you know the endpoint isn’t just to simply restore their baseline, but also to optimize and hopefully even enhance their performance, it changes your entire outlook on the injury rehabilitation process from day 1.

Our Profession Needs Performance Physical Therapy

I have good news for you.

Physical therapists are really good at diagnosis and treating injuries. All of the assessment and diagnostic skills that allow physical therapists to evaluate and treat an injury can easily be adapted to also assess someone’s function and level of performance.

Think about it, what’s the difference between an evaluation of someone with an injury and someone that is healthy that wants to enhance their performance?

Special tests. That’s kinda it, right?

Special tests were designed to help diagnose a specific injury. If this special test, or cluster of tests, is positive, then you may have this injury.

But everything else other than special tests essentially evaluate someone’s level of function, right? Strength, mobility, balance, movement. These are all things that we can evaluate to help develop a complete performance therapy and training program for a person. We can then work on optimizing and enhancing each of those qualities.

How do you blend all this together? Treat the injury and optimize the body.

All it takes is a shift in your perspective.

How Do You Get Started?

If you’re interested in learning more about my approach to performance physical therapy, you should check out my free Introduction to Performance Therapy and Training online course.

Introduction to performance therapy and training - laptop mockup

When we started our facility at Champion PT and Performance, one of our biggest goals was to develop a simple system for our physical therapists and strength coaches to help people move and perform better.

My Introduction to Performance Therapy and Training program will teach you our 4-step system at Champion to assure you have everything you need to start helping people move and perform better.

Do You Want to Learn More About Optimizing Movement and Enhancing Performance? 

I’m really excited to be launching my brand new course for rehabilitation and fitness professionals looking to help people restore, optimize, and enhance performance.   It’s my Introduction to Performance Therapy Training course.

And you know what the best part is???

It’s absolutely FREE!

Check out the information and video below, and click the link below to enroll today!

 

Introduction to Performance Therapy and Training

If you’re anything like me, I’m sure you’d love to work with more highly motivated people, and even athletes, that want to focus on improving their performance.

But I remember not really feeling prepared for this or knowing how to get started, I really felt overwhelmed. We all learned the basics, but no one really teaches you how to optimize movement and enhance performance.

Over these years, I’ve learned a ton. Good and bad! But everything I have learned has shaped what I do, and it took some time and experience to realize this.

There so much info out there, but people tell me all the time they’re still confused and that they feel like they just start treatments and training programs and aren’t even confident that they choosing the right ones!

Check out this video for more of what I mean:

 

Enroll in My Course for FREE

I want to help.  When we started our facility at Champion PT and Performance, one of our biggest goals was to develop a simple system for our physical therapists and strength coaches to help people move and perform better.

My Introduction to Performance Therapy and Training program will teach you our 4-step system at Champion to assure you have everything you need to start helping people move and perform better.

Introduction to Performance Therapy and Training

Best of all, it’s absolutely free to anyone that signs up for my Newsletter. You’ll get all my best articles straight to your email, and immediate free access to the course.

Thank so much, hope you enjoy!

 

 

 

 

 

 

 

5 Common Core Exercise Mistakes and Fixes

We’ve come along way over the last decade when it comes to training the core.  Not too long ago, training the core consisted of mainly exercises like sit ups, with no specific attention to how the core functions.

One of the key areas of core training that I focus on to enhance movement quality and performance is stabilizing the core while the arms and legs move.  Essentially proximal stability, with underlying distal mobility of the extremities.

However, don’t forget that the body is amazing at compensating to get the job done.

Any lack of mobility or motor control will often result in compensatory movements.  Many people want to fly through their core program, but often times don’t focus on the quality of the movement.

Here are 5 common core exercise mistakes that I see, along with some suggestions on how to fix them.  I posted these as a series on Instagram, if you want to see more posts like this, be sure to follow me there.

 

Front Plank

A common error I see when people perform a front plank is over relying on the hip flexors to hold the position. You sometimes see them tighten their core but also come up into a bit of hip flexion.

If you hold planks for too long, you may also notice that you slowly creep up into this position as your core fatigues and your hip flexors take over.

There are two easy ways to improve this:

1. Focus on tightening your core AND your glutes.  This should help hold the neutral pelvic position.
2. Perform sets of planks with each rep being ~8-10 seconds, with no break, just a quick reset, instead of sustained holds.⠀This will keep the focus on the core before the hip flexors take over.

 

 

Side Plank

Similar to the front plank, the side plank is easy to use larger muscle groups to compensate.  One easy way to ruin a good side plank is simply to lift the body too high off the table. You’ll see too much side bend and will make this a lateral bend motion instead of a core stability exercise.

To fix this, try performing with a mirror so you can see your form. Your body should be in a straight line with a nice neutral spine.

 

 

Dead Bug

One of the common faults we see with the dead bug core exercises is a loss of neutral spine when the arms or the legs are full extended. ⠀The person tends to focus on getting there hands and feet extended, rather than keeping their core stable.

Remember the goal of the exercise is to brace and stabilize the core while moving the extremities.

Be sure to keep that brace, but also realize that it’s often better to reduce your arm and leg motion a bit if you are struggling and arching your back.⠀I’d rather you make the exercise less challenging, but performed well, then slowly progress over time.

 

 

Bird Dog

I’m a big fan of the bird dog exercise for two main reasons:

1) It’s great exercise to work on driving hip extension with proper core stability. A lot of people hyperextend their back instead of extending their hip.
2) Because you use alternate arm and leg for advanced variations, it also provides some rotational stability through the core.

But people LOVE to perform this exercise poorly by compensating and arching their back.  Many people struggle to extend their hip while keeping their spine stable.  Be sure to keep your core stable and just work on reaching with arms and legs.⠀Similar to the dead bug, I’d rather you reduce the quantity of your motion, and focus on the quality of the motion.

 

 

Glute Bridge

A common flaw with the glute bridge exercise (and hip thrusts) is thinking that you need to go as far as possible, as far as your body will go.

But keep in mind, the goal here is the glutes, not the low back. So the exercise should really be performed to extend you hips and NOT your back.

To help with this, really tighten your anterior core during the exercise and focus on squeezing your glutes. Then, simply stop the motion when the glutes are done squeezing. Many people want to keep going.  They tighten their glutes, but then keep pushing the body higher over the ground.  Resist the urge to continue by hyperextending at your back.

 

 

Want to Learn More About How I Train the Core?

Check out Eric Cressey and I’s Functional Stability Training of the Core program.  We discuss the core in detail and how we rehabilitate and train the core.

 

 

 

 

5 Exercises You Should Perform If You Sit All Day

Do you sit all day? Don’t worry you are not alone.

Sitting throughout the day, and a more sedentary lifestyle in general, has dramatically increased over the last several decades as desk jobs have become more popular and our devices have taken over as our form of entertainment.

The media loves to tell you that “sitting is the new smoking.” This is backwards in my mind, and something I’ve discussed in detail in a past article Sitting isn’t bad for you, not moving is.

In the article, I listed 3 things you should do if you sit all day to stay healthy:

  1. Move, Often
  2. Reverse your posture
  3. Exercise

For those looking for some specific exercise, here are 5 great exercises to perform to combat sitting all day.

 

5 Exercises You Should Perform if You Sit All Day

I’ve been talking about the concept of Reverse Posturing for years. The concept is essentially that we need to reverse the posture that we do the most throughout the day to keep our body balanced and prevent overuse.

Sitting involves a predominantly flexed posture, so doing exercises that promote the posterior chain would be helpful. These will depend on each person, but if I had to pick a basic set of exercises these would be the 5 exercises to combat sitting all day.

 

Thoracic Extension

The first exercise is for mobility of your thoracic spine. This is the portion of your back that becomes the most flexed while sitting all day. This is probably the biggest bang for you buck exercises in my mind:

If you are looking for more drills, you should view one of my past articles for several more great thoracic mobility drills.

 

True Hip Flexor Stretch

The second exercises is another mobility drill, this time for the pelvis. We always perform mobility drills first to maximize range of motion. This exercise is called the true hip flexor stretch, something I termed several years ago after seeing so many people do this stretch poorly.

This exercise will help prevent your hips from getting too tight, as well as put your entire spine in a better position.

Chin Nods

Now that we’ve done a couple of mobility drills, let’s try to reinforce a few movement patterns to reverse your sitting posture and activate a few select muscle groups.
The first is the chin nod, which is great for the neck muscles and forward head posture. Many have heard of the chin tuck exercise, but the chin nod exercise is a little different in my mind.

Shoulder W’s

The next exercise builds off the chin nods, and now combines the chin nod posture with retraction of your shoulders. This will help turn on your posterior rotator cuff and scapular muscles all in one drill.

Glute Bridge

Lastly, we want to focus on the glutes and their ability to extend the hips, and taking some pressure off your low back. This glute bridge exercise, in combination with the above true hip flexor stretch, will be a great combo to help with your overall posture and core control.

How to Integrate These Exercises into Your Day

An easy way to start and keep it simple is to perform each of these 10 times. These should take less than 5 minutes to perform and will make a big impact on how you feel throughout the day.
Many people ask, “how many times a day should I perform these?” Or even, “do I need to do these every day?”

You don’t need to do these every day. Just on the days that you sit… :)

But seriously, remember these are 5 exercises you should do if you sit all day, so doing them at the end of each day to reverse your posture is a great idea. Many people who sit for a really long time like to perform them during the day as well.

As you get comfortable with them, you may find that certain ones help you feel better than others. Feel free to add repetitions to those as needed.

 

Want a Comprehensive Online Training Program?

champion strong online training - multiple devices

We’re super excited to now offer our amazing online training programs.  You can now train from a distance using the same programs we use at our gym Champion PT and Performance with many of our clients.  We have a ton of options to choose from based on your goals.  All of our programs are designed to give you a comprehensive program to follow at the gym that focuses on helping you look, feel, move, and perform better.

We’re really proud if it. Click below to learn more and sign up for less than $1 a day:

 

Sorry, Sitting Isn’t Really Bad for You

Over the last several years, the health concerns surrounding sitting have really been highlighted by the health and fitness crowds, as well as the mainstream media.  In fact, there have been entire books published on this topic.  I’ve seen articles with titles such as “Sitting is Evil,” “Sitting is the New Smoking,” and even “Sitting will kill you.”

Wow, those seem pretty aggressive.  We’ve been sitting since the beginning of time!  I’m going to really shock the world with this comment…

Sorry, sitting isn’t really bad for you.

Yup.  There is nothing wrong with sitting.  I’m actually doing it right now as I write this article.  You probably are too while you read this article.

Don’t get me wrong, sedentary lifestyles are not healthy.  According to the World Health Organization, sedentary lifestyles increase all causes of mortality and raises the risk of health concerns such as cardiovascular disease, diabetes, obesity, cancer, and even depression and anxiety.

But let’s get one thing straight:

It’s not sitting that is bad for you, it’s NEVER moving that is bad for you.

By putting all the blame on sitting, we lose focus on the real issue, which is lack of movement and exercise.  We are seeing a shift in people switching to standing desks at work, still not exercising, but thinking that they are now making healthy choices.

This is so backwards it boggles my mind.

It it all begin with the negative myth that “sitting is the new smoking” and completely ignores the true issue.

The body adapts amazingly well to the forces and stress that we apply to it throughout the day.  If you sit all day, your body will adapt.  Your body will lose mobility to areas like your hips, hamstrings, and thoracic spine.  Your core is essentially not needed while sitting so thinks it’s not needed anymore during other activities.  And several muscles groups get used less frequently while sitting and weaken over time, like your glutes, scapular retractors, and posterior rotator cuff.

Your body is a master compensator, and will adapt to the stress applied (or not applied) to make your efficient at what you do all day.

Unfortunately, when all you do is sit all day, and you never reverse this posture or exercise, your body adapts to this stress to make you the most efficient sitter.
That’s right, you get really good at sitting.

For example, think about what happens to the core when you sit all day.

One of the functions of your core is to maintain good posture and essentially to keep the bones of your skeleton from crashing to the floor.  The core is engaged at a low level of muscle activity throughout the day for postural needs.

The problem with sitting is that the chair also serves this function, so your core isn’t needed to keep you upright, the chair serves this function. If sitting is all you do, then when you stand up, your core essentially isn’t accustomed to providing this postural support so you rock back onto your static stabilizers by doing things like standing with a large anterior pelvic tilt and lumbar extension.

bad sitting posture isnt bad for you core control

Unfortunately, this becomes the path of least resistance, and most energy efficient, for your body.  Your core gets used to relying on the chair to function, then when you need it, gets lazy.

Despite what you may read in the media, it’s OK to sit all day.  That is, as long as you are reversing this posture at some point.  This can be as specific as exercises designed to combat sitting and as general as simply taking a walk in the evening.

 

3 Strategies to Combat Sitting All Day

I want to share the 3 things that I often discuss with my patients and clients.  You can apply these yourself or use them to discuss with your clients as well.  But if you sit all day, you really should:

  1. Move, Often
  2. Reverse your posture
  3. Exercise

But the real first step is to stop blaming sitting and start focusing on the real issue.  It’s lack of movement and exercise that is the real concern, not sitting.

 

Step 1 – Move, Often

The first step to combatting sitting all day is to move around often.  The body needs movement variability or it will simply adapt to what it does all day.

I get it, we all work long days, and sitting is often required in many of our jobs.  But the easiest way to minimize the effects of sitting all day is to figure out ways to get up and move throughout the day.

This doesn’t need to be 10 minutes of exercise, it could simply be things like getting up to fill up a water bottle or taking quick 2 minute walk around the office.  When I am not in the clinic or gym, I personally tend to work in my home office.  What I do is try to work in one hour chunks, so I will get up and walk around in between chunks to get a glass of water, snack, or use the bathroom.

This works well for me, but you need to find what works for you.  I know of others that use things like Pomodoro timers, or even some of the newer fitness tracking devices, which can remind you to stand up and move around at set times.

 

Step 2 – Reverse Your Posture

I’ve been talking about the concept of Reverse Posturing for years.  The concept is essentially that we need to reverse the posture that we do the most throughout the day to keep our body balanced and prevent overuse.

Sitting involves a predominantly flexed posture, so doing exercises that promote the posterior chain would be helpful.  These will depend on each person but a basic set of exercises may look like:

  • Thoracic extension
  • True hip flexor stretch
  • Chin nods
  • Shoulder W’s
  • Glute bridges

reverse your posture

I have another article you should check out on the 5 Exercises to Perform if You Sit All Day.  Perform each of these for 10 reps.  These should take 5 minutes to perform and will make a big impact on how you feel throughout the day.

 

Step 3 – Exercise

Remember going back to some of the past concepts above, the body adapts to the stress applied.  To combat this perfectly, a detailed exercise program that is designed specifically for you and comprehensively includes a focus on total body and core control is ideal.

This will assure that the muscle groups that are not being used while sitting all day get the strength and mobility they need, while the core gets trained to stabilize the trunk during functional movements.

If you want to get the most out of your body and stay optimized, you need to do things like work on your hip and thoracic spine mobility, strengthen your rotator cuff, groove your hinge pattern, and learn how to deadlift and work your glutes.

 

Sitting Isn’t Bad For You, Not Moving Is

As a profession, we need to get away from blaming sitting as the enemy and labeling it evil.  Our society is sitting more and more each generation.  We need to be honest with ourselves and realize that sitting isn’t the problem, it’s not moving enough that is the concern.  We need to stop pointing fingers and get to the root of the problem.

Go ahead and sit, just move more often and use these 3 strategies to combat sitting all day.

 

Want a Comprehensive Online Training Program?

champion strong online training - multiple devicesWe’re super excited to now offer our amazing online training programs.  You can now train from a distance using the same programs we use at our gym Champion PT and Performance with many of our clients.  We have a ton of options to choose from based on your goals.  All of our programs are designed to give you a comprehensive program to follow at the gym that focuses on helping you look, feel, move, and perform better.

We’re really proud if it.  Click below to learn more and sign up for less than $1 a day:

 

 

The True Hip Flexor Stretch

The hip flexor stretch has become a very popular stretch in the fitness and sports performance world, and rightly so considering how many people live their lives in anterior pelvic tilt.  However, this seems to be one of those stretches that I see a lot of people either performing incorrectly or too aggressively.  I talked about this in a recent Inner Circle webinar on 5 common stretches we probably shouldn’t be using, but I wanted to expand on the hip flexor stretch as I feel this is pretty important.

I’ve started teaching what I call the “true hip flexor stretch.”

I call it the true hip flexor stretch as I want you to truly work on stretching the hip flexor and not just torque your body into hip and lumbar extension.  It’s very easy for the body to take the path of least resistance when stretching.  People with tight hip flexors and poor hip extension often just end up compensating and either hyperextend their low back or stress the anterior capsule of the hip joint.

I explain this in more detail in this video:

 

The good thing is, there is a simple and very effective.  Once you adjust and perform the true hip flexor stretch, most people say they never felt a stretch like that before, hence the name “true hip flexor stretch.”

 

True Hip Flexor Stretch

To perform the true hip flexor stretch, you want to de-emphasize hip extension and focus more on posterior pelvic tilt.  Watch this video for a more detailed explanation:

 

Key Points

  • There is a difference between a quadriceps stretch and a hip flexor stretch.  When your rationale for performing the stretch is to work on stretching your hip flexor, focus on the psoas and not the rectus femoris.
  • Keep it a one joint stretch.  Many people want to jump right to performing a hip flexor stretch while flexing the knee.  This incorporates the rectus and the psoas, but I find far too many people can not appropriately perform this stretch.  They will compensate, usually by stretching their anterior capsule too much or hyperextending their lumbar spine.
  • Stay tall.  Resist the urge to lean into the stretch and really extend your hip.  Most people are too tight for this, trust me.  You’ll end up stretch out the anterior hip joint and abdominals more than the hip flexor.
  • Make sure you incorporate a posterior pelvic tilt.  Contract your abdominals and your glutes to perform a posterior pelvic tilt.  This will give your the “true” stretch we are looking for when choosing this stretch.  Many people wont even need to lean in a little, they’ll feel it immediately in the front of their hip.
  • If you don’t feel it, squeeze your glutes harder.  Many people have a hard time turing on their glutes while performing this stretch, but it is key.
  • If you still don’t feel it, lean in just a touch.  If you are sure your glutes and abs are squeezed and you are in posterior pelvic tilt and still don’t feel it much, lean in just a few inches.  Our first progression of this is simple to lean forward in 1-3 inches, but keep your pelvis in posterior tilt.
  • Guide your hips with your hands.  I usually start this stretch with your hands on your hips so I can teach you to feel posterior pelvic tilt.  Place your fingers in the front and thumbs in the back and cue them to posterior tilt and make their thumbs move down.
  • Progress to add core engagement.  Once they can master the posterior pelvic tilt, I usually progress to assist by curing core engagement.  You can do this by pacing both hands together on top of your front knee and push straight down, or by holding a massage stick or dowel in front of you and pushing down into the ground.  Key here is to have arms straight and to push down with you core, not your triceps.

 

 

I use this for people that really present in an anterior pelvic tilt, or with people that appear to have too loose of an anterior hip capsule.  In fact, this has completely replaced the common variations of hip flexor stretches in all of our programs at Champion.  This works great for people with low back pain, hip pain, and postural and biomechanical issues related to too much of an anterior pelvic tilt.

Give the true hip flexor stretch a try and let me know what you think.

 

 

3 Popular Exercises I Am No Longer Using

It’s almost 10 years since I wrote one of my most popular articles on this website, My Top 5 LEAST Favorite Exercises.

I still dislike all of those exercises, and today I wanted to share 3 more exercises that I am not going to use anymore. These are pretty popular exercises, so I expect many to disagree with me. I actually have no problem with you using these exercise, I just wanted to share some reasons why I have started to critically assess the value of them, and have considered not performing them anymore

 

Side Planks

Woah, I’m starting by throwing out a haymaker! Side planks?!? But everyone needs side planks!

Side planks are actually a great exercise for the core, and fairly common staple in people’s core programs. But over the years I have found that many people have complained about the impact the side plank position has on their shoulders.

So I would modify their programs. And then it would happen with someone else. And someone else.

I think the position has the shoulder abducted slightly below 90 degrees of abduction and then puts full body weight through the joint in a super orientated force vector:

So I’ve added side planks as an exercise I’m not going to be using much in the future. There are variations that may work that place less strain on the shoulder, like the feet-off-the-bench variation, but other functional activities like weighted carries can likely provide a similar treatment or training effect, while not irritating the shoulder.

Now, realize I am biased. I work with a lot of people with shoulder pain and hypermobility. So perhaps my population tend to not handle them as well. But if my population doesn’t, maybe your population won’t either.

 

TRX Y’s

Next up is the TRX Y. I love the TRX, and the TRX Rip Trainer, two great devices. But I’ve always felt uncomfortable when performing a shoulder Y exercise using the TRX.

The shoulder Y is designed to incorporate upward rotation of the scapula, protraction, and posterior tilt of the scapula. It’s a great exercise for the lower trapezius.

However, when performed on the TRX, the Y exercises is drastically different, involving more scapular retraction and upward shrugging. Plus, the Y exercise is much more subtle, using your body weight, even at an angle, simply overloads the exercise and causes compensation. I think this promotes poor habits.

Just because two exercises may look the same, like the TRX Y and the Prone Y, doesn’t mean they have the same effect on the body.

 

Hip Flexor Stretch

My 3rd exercise is the wall hip flexor stretch. I’ve been pretty vocal on the fact that many people do this stretch poorly, hyperextending their back and placing more stress on their anterior hip capsule than on their hip flexors.

I popularized the use of the True Hip Flexor Stretch to help people shift focus on the right structures.

But even I sometimes felt that some people were Ok to do the standard wall stretch if they were “loose enough.”

You know what, I think those loose people actually just compensated more, like in the below video. So if we are really working on the flexibility of the hip flexors or on anterior pelvic tilt, I think we should all probably be sticking to a variation of the true hip flexor stretch and maybe just leaning forward more, than going back to the wall.

 

I really want to hear what you think, hit the comments below and let me know if you agree, disagree, or have more to add to this list! I don’t hate these exercises for everyone, but for now, these are a few I’m going to use less frequently.

 

 

5 Ways to Get More Out of Self Myofascial Release

With the popularity of self myofascial release skyrocketing over the last decade, we’re seeing people rolling all over the place.  And for good reason…

Foam rolling helps you feel and move better.

Foam rollers are great, and I have talked about other self myofascial release tools that I highly recommend you try.  But it’s not always just about WHAT you are using to roll out, it’s also about HOW you are performing self myofascial release that is important.

If you combine some of our basic understanding of functional anatomy with our understanding of movement, we can really enhance how you perform self myofascial release to get even better results.

5 Ways to Get More Out of Self Myofascial release

To illustrate this concept, I wanted to share 5 videos demonstrating how you can enhance how you perform self myofascial release.

Reduce the Surface Area

My first video discusses the concept of reducing the surface area while rolling.  Again, foam rollers are great.  But depending on the tissue you are focusing on when rolling, you may want to reduce the surface area.

When you get used to foam rolling and are looking for a deeper sensation, putting the same amount of body weight on a smaller surface area will obviously increase the applied pressure.

This is also helpful when you are foam rolling an area that is hard to place full body weight on the roller, like the calf, as you will be able to apply more pressure.

 

Roll in 360 Degrees

In the next video, I discuss the ability to use a mobility sphere to be apply to easily alter the direction of rolling, instead of just back and forth using a foam roller.  This is one of my favorite progressions.

 

Hold a Spot

Often times when rolling, you’ll find one spot that is really tender.

Once you find a tender spot, combine our treatment technique of sustained pressure on the area.  Stop rolling and hold pressure on that spot for 10-30 seconds.  The goal is not to crush the spot, but rather to gentle hold and increase pressure as the tenderness subsides.

You’ll be surprise how the spot will decrease in tenderness after holding the spot.

 

Add Active Motion

The next variation is also a simulation of our treatment techniques, this time a pin and stretch.  Again, when you find a tender spot, hold it for a duration, then add some active motion of that muscle group.

Focus on slowly moving the muscle through full range of motion while sustain pressure.

Move Another Muscle

On a similar note, you can also pin one muscle and stretch an adjacent muscle.  The example I use in the video below is the hamstring and adductor group.  You can pin the adductor and slowly flex and extend the knee to move the hamstring.

 

These examples are just 5 of the many ways we enhance self myofascial release with our patients and clients at Champion.  I’d love to hear what you do as well.  By combining some of our treatment concepts, we think you can really get a lot more out of your self myofascial release.

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