Get MORE Out of Your Glute Training!
Is it a problem if you can't feel your glutes working on things like bridges or lunges? What if you can get one side activated, but the other feels completely different during single leg exercises?
This is something I commonly cover with my one-on-one clients. The key here is to gain the ability to feel the glute working and contributing to the motion we want it to, equally on both sides. If there is one side that feels much different, we do a deeper evaluation to figure out why.
On a functional level... the glutes help with stability on one leg, controlling end range hip extension, and creating power coming up out of a lunge, squat or running.
These are things I would argue are essential for all of us!
One important tip to improving your glute activation is choosing the right exercises to set you up for success (not too easy or too difficult, so you maximize effectiveness)
Today's post shows some of my favorite ways to improve how well you can get your glutes fired up!
One tip on the side plank lifts: perform at a wall and make sure the heel slides along the wall the whole time. This helps isolate the lateral hip, and minimizes hip flexor activation.
Find this helpful? Save for later and share with a friend who needs it!
#booty #glutework #gymnast #gymnastics #gymmom
Multi Directional Plyometric Training
Here is a plyometric drill to help improve reactive strength and change of direction ability
Single Leg Hurdle Jump + Lateral Bound
▫4-6 sets, x1 rep
LIKE + SHARE + SAVE for your next Workout
#gymnast #gymnasticsc #offseason #NCAAgymnastics #elitegymnastics
🤸🏼🤸♀️…. And the winner is… 🤸🏻♀️🤸🏽♀️
🎉The winner of our One Year Anniversary Give away is @_ellz_gymnast_ !
✨Ellie will receive a Perfect 10.0 Branded swag bag consisting of:
💗P10 Plum Leo
🖤P10 sweatshirt
💗P10 yeti mug
🖤pink lacrosse ball
💗P10 hot/cold pack
🖤P10 magnet decal
💗and a pair of P10 sweat pants!
🙏🏻Thank you to everyone who entered!
👀Stay tuned for more Giveaways coming up this Holiday Season!
#plum #contest #giveaway #p10 #Perfect10leo #gymnast #dancer #cheerleader
🎉GIVEAWAY TIME!🎉
🖤💗Perfect 10.0 Physical Therapy is celebrating their ONE YEAR Anniversary!🎉
🖤To say thank you to all our amazing patients, friends and followers we are doing an "All P10 Swag Basket" Give Away!!!
💗 Champion (black OR gray) P10 Sweatshirt
🖤 White Yeti P10 Mug
💗 Custom Perfect 10.0 Plum Leotard
🖤 Pink Lacrosse Ball
💗 P10 Car Magnet Decal
🖤 Black P10 Sweatpants (Adidas OR Champion)
💗 P10 Pink Hot/Cold Pack
‼️Giveaway ends Tuesday 9/20! We will announce a winner that night on stories and there will be NO other accounts reaching out to you!
HOW TO ENTER:
1. Like & SAVE this post! ⠀
2. Follow @perfect_10pt (We will check!)
3. Tag alllll your friends - separately! Each person you tag counts as 1 entry.⠀
💫BONUS ENTRY: add to your story & tag us so we can see it! (5 extra entries!)
⭐️OR leave us a Google Review (10 extra entries!)
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➡️Side note: this is our ONLY Instagram account. We will not contact you from another account asking for your personal information, this is a FREE GIVEAWAY!
🇺🇸USA ONLY! ⠀
This giveaway is not endorsed or sponsored by Instagram, Champion, Adidas or Plum!
#freegiveaway #giveaway #septembergiveaway #fallgiveaway #smallbusinessgiveaway #oneyearanniversay #oneyear #gymnast #dancer #cheerleader #dancemom #cheermom #gymmom #momlife
INJURY PREVENTION PROGRAM
Can you actually prevent injuries?
Maybe you can...maybe you can’t.
Let me explain.
Sometimes, freak accidents/injuries happen, as do injuries which are the result of direct contact from another person, object, etc.
These injuries are pretty difficult to prepare for, as you don’t usually see them coming... they aren’t really preventable.
Now, let’s talk about the potentially preventable kind.
Keep following
Bob lifts weights. His bicep curl 1 rep max is 50#, therefore the internal load/tissue capacity of Bob’s bicep is 50#.
Bob started a new job, and one of the job requirements is to bicep curl 100# several times throughout the day. Do you think Bob may end up hurting his bicep?
YES.
Why? The external load (100#) required to perform the task is way larger than the internal capacity of his bicep (50#), which means he is susceptible to tissue related injuries such as muscle strains, tendinopathies, ruptures, etc.
Is it preventable? YES! In instances like this, if we increase the internal capacity of the tissue, we can reduce the potential risk for an injury. This is why strength training for gymnasts UPGRADES/General gymnastics is SOOO IMPORTANT!
Now, most people do a fair amount of strengthening for their larger muscles? How about those smaller muscles? Unilateral work? Mobility work?
Well, I’m kind of an expert in creating programs just like this for my patients!
Here’s an example of some strengthening exercises in the program:
1️. Copenhagen Body Lifts with Reverse Flyes
2️. Prone I Y T W Lifts
3️. Weighted Hip Abduction Lifts
4️. Front Leg Elevated Deep Forward Lunge
#gymmom #momlife #dancemom #cheermom #gymnastmom
HIP MOBILITY OPENERS ‼️
Here’s a fun little weekend routine you can do with family today to get everyone's hips moving better and feeling better!!!
Being flexible and bendy is great, but having control of your full range of motion should be the ultimate goal!
Rarely these days do I prescribe static stretching to improve someone’s mobility as I’ve found out over the years that static stretching is not the best use of your time and it doesn’t translate well into functional movement.
✅Active mobility techniques like these improve range of motion while also gaining better muscular control of this new range!
This creates a neuromuscular response that allows our body to feel SAFE into greater ranges of motion and keeps ligamentous stress at bay.
VIDEO BREAKDOWN
1️. Kneeling Hip Airplane
2️. Sidelying Reverse Clam/Clam Combo
3️. Sidelying Hamstring to Supine Groin Mobilization
I recommend adding a set of 10-15 reps on each side to your program at least 3 times a week!
Also, SLOW IT DOWN- after all, mobility isn’t how fast you can do something, it’s about slow controlled movement!
#gymnast #dancer #cheerleader #dancemom #family
Meniscus Rehab
First off, what is the meniscus? Well, the meniscus is a fibrocartilage that acts like a shock absorber for the knee and also assists in movement (gliding) of the knee joint. We have 2 of them on each knee - a medial and a lateral meniscus.
Many people will tear their meniscus over the course of their life, and many people do NOT need surgical intervention. It all comes down to what your symptoms look like, how much pain you are in and if you get repetitive locking and catching which limits you during daily and recreational activities/sports.
Early goals
1️. Get the knee moving, ultimately getting full extension back is first priority (for normal walking) then working knee flexion.
2️. Slowly rebuild strength- this includes all muscles surrounding the hip and knee and ankle, it’s all connected and it all matters.
3️. Rebuild confidence with movement. Beginning with double leg exercises then progressing to single leg exercises as able.
Here is an example of what that may look like
1️. Terminal Knee Extension
2️. Heel Wall Slides
3️. Clamshell Taps
4️. SLS on BOSU
5️. Glute Bridge with Band
6️. Goblet Squats to Box
7️. Single Leg Balance with Reach
8️. Lateral Step Downs
These exercises are a good place to start for those opting not to get the surgery or even those who are a couple weeks out of surgery!
#gymom #NOVAmom #loudounmom #cheermom #dancemom #momlife
Activation is key to unlocking speed 🔑 ✅
Lift your knee high, fast, and stay balanced. This will help your hips get stronger, leg move faster, and your core stabilize to hold efficient running form.
#hippain #tumbling #cheer #dance #gymnast
3 Deceleration Drills For Elite Level Athletes with Resistance Bands Only
Disclaimer: This is for education purposes only and I recommend talking with your MD/PT before implementing these exercises.
#elite #gymnast #dancer #cheerleader #tumbling #momlife
Elbow Rehab for a gymnast
Many gymnasts are inherently hypermobile which can sometimes cause pain from repetitive loading, especially when that loading is performed at the end range of a joint's movement. Having strong and stable joints is extremely important to reduce the risk of injuries in a sport that demands so much out of the upper body- like gymnastics.
Here is a typical elbow rehab day for my patient. As you can see we are working on improving the strength, stability and power and doing both open-chain and closed chain activities in our rehab/training sessions.
1️. Banded Earthquake Pushups
2️. Single Arm DB Push Press
3️. Handstand Pushups on Wall
4. Tall Kneeling Med Ball Wall Pass
5. Depth Drop to Vertical Jump with Vertical Med Ball Toss
6. Ground to Wall Plyo Jump
The goal of every good rehab program is to get patients stronger, more powerful and way more stable than they think they need to reduce risk of re-injury.
If this looks a lot like sports performance coaching, it should.
👏🏼 Blurring the lines between rehab and training, one patient at a time!
Tag someone who could use these exercises!
Questions or comments?
#elbowpain #OCD #gymnastrehab #NOVAcheer #NOVAgymnastics #gymnastics #gymnast #tumbling #dance
Bunion Rehab
🦶A bunion is a bony bump that forms on the joint at the base of your big toe. It occurs when some of the bones in the front part of your foot move out of place. This causes the tip of your big toe to get pulled toward the smaller toes and forces the joint at the base of your big toe to stick out.
🦶Wearing tight, narrow shoes might cause bunions or make them worse. Bunions can also develop as a result of the shape of your foot, a foot deformity or other medical conditions, such as arthritis.
🦶In addition to the bump, some people may also experience pain, mobility limitations, redness, calluses and/or swelling around the big toe joint.
🦶For those with mild to moderate bunions, exercises can help reduce pain, improve mobility and can even reduce the appearance of the bunion to a degree.
Here’s some ideas to help:
1️⃣Banded Big Toe Flexion
2️⃣Banded Big Toe Adduction (band helps to mobilize into abduction then goal is to adduct to neutral to retrain where that should be 😉)
3️⃣Toe Yoga
4️⃣Towel Scrunches
5️⃣Hand Assisted Foot Rotations (can also use toe spacers/socks)
🦶If you have bunions, please consider purchasing shoes with a wider toe box to not make things worse!!!
💕I hope this helps you out!
👇Tag a friend who could use this information!
⬇️Post comments or questions below
#bunions #footpain #gymnast #dancer #dancefeet #cheerleader
Abductor Hallucis...look at that beautiful muscle 😍
It's time for part 2 of our mini series on bunions and it's all about this guy right here.
Abductor Hallucis is one of the main muscles that supports the medial longitudinal arch of the foot (the main arch that gets all the glory 👑). He needs to work in harmony with all of the surrounding muscles, including adductor hallucis. However, with years of 'traditional' footwear and a narrow toe box, Abductor Hallicus doesn't have a fighting chance to keep up and we end up looking like our friend here.
Want to find your Abductor Hallucis muscle? Try the foot twist..
1️⃣ Lift your heel and turn your foot inwards about 45 degrees
2️⃣ anchor the big toe down to the ground
3️⃣ twist your foot back straight, fanning out your toes
4️⃣ lower the heel
5️⃣ feel that abductor hallucis waking up to say hello! 👋
More to come tomorrow! Stay tuned🤓
Image from the Color Atlas of Anatomy by Rohen et al
#footpain #dancemom #gymmom #momlyfe #cheermom
How about a little mini series? Over the next several days, we are going to talk all things bunions
Up first, what are they REALLY? I know that’s a question you all stay up at night thinking about.
1. They are a result of instability in your foot (I would argue instability ABOVE your foot as well).
2. The “bump” is not some new growth that has decided to rear its ugly head. It’s the head of the first metatarsal
3. Early intervention is KEY. Once that thing becomes rigid, and if it is PAINFUL, surgical intervention may be necessary
PSA: DO NOT HAVE YOUR BUNION ‘FIXED’ FOR AESTHETIC REASONS. If I need to explain WHY, well you’re probably following the wrong page. Little hint: Cutting into our fascia decreases our movement efficient
What we will tell you over the next several days is what you can do to improve the function of your foot, and improve its stability and prevent progression. I’ll throw in some shoe talk too…stay tuned.
Please go to perfect10pt.org for information on:
Virtual consultations
Online and In Person Appointments
#footpain #bunion #gymnast #dancer #cheerleader
💪🏽 Build Strong Ankles - Improve Speed, Agility, Quickness, and Power👣
📲 Share | Save | Tag a Friend
Here’s a drill that will help you build strong ankles for better speed, agility, quickness, and power! This drill also has a ton of other benefits as well! Perform 2 x 12 seconds on each leg!
Let’s work! ⚡️
#plyometrics #Dance #cheer #gymnast #momlife
Supine Switch/ March Variations!
Developing an athlete's ability to project the hips forward into extension while simultaneously snapping through their opposite leg is a key component of all running based sports. Targeted development of the posterior chain is critical to enable athletes to repeatedly produce the high quantities of force needed to perform this movement rapidly.
Supine loaded marches and switches are fantastic exercises for enhancing rate of force development within the posterior chain and also increasing the system's ability to remain stiff and not yield due to the force.
The videos demonstrate some of my favorite supine switches and marching variations.
#NOVAgymnast #NOVAdancer #NOVAcheer #tumbling #momlife
Plyo-Gility
Plyo:
✅ Balance
✅ Explosiveness
✅ Body Control
Agility:
✅ Coordination
✅ Lateral quickness
✅ Fluidity
2-3 sets (pick 1 drill per workout) 2-3 reps
Find the rhythm and coordination within the drill
Que athletes to use their hands for control
Midfoot everything, no heels allowed
To be an athlete you have to get athletic reps
These are the positions and skills that actually translate to sport
Comments and questions below
Bunion Rehab
A bunion is a bony bump that forms on the joint at the base of your big toe. It occurs when some of the bones in the front part of your foot move out of place. This causes the tip of your big toe to get pulled toward the smaller toes and forces the joint at the base of your big toe to stick out.
Wearing tight, narrow shoes might cause bunions or make them worse. Bunions can also develop as a result of the shape of your foot, a foot deformity or other medical conditions, such as arthritis.
In addition to the bump, some people may also experience pain, mobility limitations, redness, calluses and/or swelling around the big toe joint.
For those with mild to moderate bunions, exercises can help reduce pain, improve mobility and can even reduce the appearance of the bunion to a degree.
Here’s some ideas to help:
1️. Banded Big Toe Flexion
2️. Banded Big Toe Adduction (band helps to mobilize into abduction then goal is to adduct to neutral to retrain where that should be 😉)
3️. Toe Yoga
4️. Towel Scrunches
5️. Hand Assisted Foot Rotations (can also use toe spacers/socks)
If you have bunions, please consider purchasing shoes with a wider toe box to not make things worse!!!
💕I hope this helps you out!
#bunions #footpain #gymnast #dancer #dancefeet #cheerleader
The Best Glute Medius Exercises | Evidence Based | Highest EMG
Here are some evidence based exercises for the gluteus medius muscles. Let me know if there are other ones that you like.
#glutes #booty #power #gymnast #tumbling #TNT #cheer #dance
The development of our athletes isn't just about gymnastics movement. The Turkish Get Up with a high bridge is a must for shoulder Stability, Mobility, Health, core stability and lower body mobility. Take the time to learn this complex movement. Start with a traditional Turkish get up (first video), then move to one of my many variations (second video). Think outside the box.
#gymnastics #NOVAcheer #LOUDOUNgymnastics #gymmom #tumbling
Lower Trap Strengthening
The lower trap is pretty important, especially for high impact sports that involve the upper body like gymnastics, cheerleading and dancing.
The lower trapezius works with the upper trapezius and serratus anterior to help move your arm overhead. If you have weakness or any type of dysfunction in the low trap, you may find yourself having some shoulder pain such as impingement, rotator cuff tendinopathy, or an inability to "open your shoulders" while tumbling like in a back handspring.
🎉 The following 5 exercises are easy ways you can add in some low trap strengthening into your training/rehab programs in order to improve the mechanics and strengthen your overhead positions:
1️⃣ Prone Shoulder Hurdles
2️⃣ Prone "W" to "I" Raises
3️⃣ Prone Low Trap Extension Lifts
4️⃣ Standing "I" Band Pulls
5️⃣ Standing Band Face Pulls
I recommend adding 2-3 sets of a couple of these to your workouts 2-3 times a week as part of your warmup!
Feel free to tag a friend, comment or share‼️
#virginia #loudouncountyva #HerndonVA #arlingtonva
#ChantillyVA
#shoulderpain #shoulderrehab
🤸🏻♀️ Shoulder rehab for a Gymnast, Cheerleader or Dancer 🤸🏻♀️
🤸🏻♂️ Many gymnasts, cheerleaders and dancers are inherently hypermobile, which can sometimes cause pain from repetitive loading, especially when that loading is performed at the end range of a joint's motion. Having strong and stable shoulders is extremely important to reduce the risk of injuries in a sport that demands so much out of the upper body.
Here is a typical shoulder rehab day for my patient. As you can see we are working on improving the strength, stability, power & doing both open-chain and closed chain activities in our rehab/training sessions.
Exercises Performed:
1️⃣ Arch Hollow Med Ball pass
2️⃣ Med Ball Sit-Up Plyo Passes
3️⃣ Hollow Body Arm Circles
4️⃣ Prone Bench Supported Row +ER + OH Press
5️⃣ Med Ball Eccentric Chest Pass (partner)
6️⃣ Med Ball Chest Pass
7️⃣ Dumbbell Overhead Carries
8️⃣ Offset Box Push-Ups
The goal of every good rehab program is to get patients stronger, more powerful and way more stable than they think they need to reduce risk of re-injury.
💪🏼Tag someone who could use these exercises!
Questions or comments?
#shoulderpain #gymnastwrist #upperbodyplyos #NOVAgymnast #NOVAcheer #NOVAdance
ANKLE STIFFNESS?
◾️The research shows we need about 10 degrees of ankle dorsiflexion for normal gait mechanics.
◾️On the other hand, if you are a gymnast, dancer or gymnast or just a person who likes to squat, you are going to want a lot more...like 30-40 degrees more.
◾️So how much ankle mobility do YOU need? However much it takes to perform the required task- whatever that may be. There is no one-size-fits all answer, because everyone is different.
How do you know if you are limited❓
1️⃣Try the knee to wall test.
Unfortunately, limited ankle dorsiflexion is one of the most common limitations I see in my patients/athletes. Sometimes these restrictions end up causing other problems/compensations, & sometimes they don’t. Either way, I am a big fan of improving mobility & developing a healthier amount of capsular workspace. Every little bit helps!
✳️Here are 4 different ways you can begin working on it!✳️
1️⃣ Kneeling Loaded Ankle Rocks
2️⃣ Loaded Kickstand Ankle Squats
3️⃣ Squat with Weight on Knees
4️⃣ Kneeling Big Toe Stretch
◾️Try them out, see what works best for you, then pick a couple to add into your warm-up routine a few days a week.
Feel free to message me with questions or check out perfect10pt.org for more info!
#anklepain #anklerehab #NOVA #briarcheer #gymnastics #anklesprain
If you don't have a rope for rope climbs, what else can you do?
I personally like using seated or kneeling band pulldowns or cable pull down (double or better-single arm)
While they are not 100% exactly the same, they can help develop a similar vertical pulling strength for the lat.
They are great for younger athletes too who may not be quite developed yet or strong enough to perform a rope climb.
Lastly, they are also good to work on single-arm strength differences, which sometimes show up in skills.
Hope this helps!
#gymnast #gymnastics #gymnasticscoach #gymnasticscoaching #NOVAgymnastics
Full Body Mobility
How do you explore and challenge your mobility? Especially as a gymnast, dancer or cheerleader?
Here’s a full body mobility routine that allows you to explore, create and expand.
1️⃣ Cossack Squat to Thoracic Rotations
2️⃣ 90/90 Lean + Shoulder CARs to Segmental Switch
3️⃣ Child Pose Walk Arounds
4️⃣ Alternating Modified Lizard to Hamstring
5️⃣ Behind Head Lift Offs
6️⃣ Behind Back Lift Offs
7️⃣ Bretzel Stretch
👉🏻 Tag and share with friends that could benefit from this post ❤️
#loudouncheer #loudoungymnastics #loudounddance #mobilitytraining #injuryrehab
Achilles Repair Rehab Weeks 7/8
Welcome to part 3 of Achilles repair rehab!
After achieving 14º of ankle dorsiflexion last week, the boot will go and you will start wearing your sneaker full-time! However, being on your feet all day will cause swelling. Manage this by icing and elevating the leg whenever you can.
Rehab Revelations
Tendons take ~12 weeks to heal. Research shows that the likelihood of re-rupturing the Achilles tendon decreases significantly after this period of time
Muscles and their associated tendons are strongest at an optimal length (mid-range)
Tissues that “healed short” can be lengthened, but not vice versa
Although regaining my range of motion makes you more functional and begin weightlifting again, you do not want to lengthen the tissue too fast
Rehab goals
MOBILITY
Limit ankle dorsiflexion until Week 12 to allow proper healing of the Achilles
STRENGTHENING + BALANCE:
Challenging these two elements in different planes with rotational + anti-rotational exercises more functional as we do not only move in the sagittal plane
Here are some of the exercises for 7/8 weeks post-op:
-Seated weighted calf raises
-Foot on wall clams
-Band eversion
-Resisted retro walking
-Circle walking with weight
-Squat to table+ calf raises
-Single leg paloff press
-Banded Hip hinge lunge pushes
Disclaimer: This is for education purposes only and I recommend talking with your surgeon/PT before implementing these exercises.
Please like, comment, save, and share! Post any questions you have below!
#anklerehab #achillesrupture #gymnast #dancer #tumbling #gymnastics
Achilles Repair Rehab Weeks 5/6🦶
Sharing part 2 of the Achilles repair accelerated rehab!
As a brief review of the last post. During week 5, most will be cleared to begin full weight bearing (FWB) and transitioned to 0º in their boot…that’s a huge jump though! Your heel was throbbing throughout the day from the drastic change - I would recommend a more gradual approach to a neutral position in the boot ie. decrease heel lifts gradually week by week.
During these two weeks you will transition from the boot/scooter/iWalk to sneakers.
Traveling, standing on your feet all day, and being FWB may cause swelling, so at this point I recommend compression socks, which help minimize swelling that could mitigate the available range of motion in the ankle.
Rehab goals do not change significantly during weeks 5/6 – we are still focusing on mobility, strengthening, and proprioception/balance. With weight bearing precautions now lifted, most are now able to do exercises on one leg.
This is what I do weeks 5/6 post-op:
1️. 50% Single leg bench calf raises
2️. Double limb Calf raises (push through your hallux/2nd toe)
3️. Sprinter stance toe mobilization with hands on box
4️. Bottoms up
5️. Single leg RDL to bench
6️. Step up to knee drive balance
7️. Single leg dumbbell pass
8️. Single leg woodpecker
9️. Tandem march with weight
Disclaimer: This is for education purposes only and I recommend talking with your surgeon/PT before implementing these exercises.
Like, comment, save and share with your friends! Any questions? Share below!
#anklerehab #achillesrehab #gymnastics #gymnast #cheer #tumbling
Achilles Repair Rehab Weeks 3-4
Have you ruptured your Achilles? This injury has become substantial in the NCAA this season and I think it's important to take a look at the extensive rehab that takes on average 9-12 months to get back to previous activities
The worst part? The recovery “protocol” is all over the place…there’s no consistency between surgeons, when to weight-bear, when to begin PT and most of them skip over many important steps.
So instead of complaining about it, I decided I would use my knowledge as a PT and implement an accelerated rehab program to show others what is possible with early weight-bearing and progressive strengthening exercises
This is phase 1!
After the cast is taken off, most people are put in a hinged walking boot, which is set between 20º and 25º of PF to shorten the Achilles complex and help it heal…so that means you can only be toe touch weight-bearing (TTWB) in the boot.
↪️So, you will definitely need all the assistive devices to help with daily activities (ie. crutches, a knee scooter, an iWalk and a shower chair).
Phase 1 Goals:
MOBILITY: as mentioned, the ankle/foot will be in a boot, therefore it’s important to get that ankle moving in all directions ASAP!
STRENGTHENING: yes, it’s possible to begin strengthening the foot, ankle and lower leg in this phase, and it’s vital to include exercises for the hip/knee as well, as long as weight bearing precautions are being followed.
PROPRIOCEPTION: proprioception is the body’s ability to sense movement and position in space. The bottom of the foot is a primary receiver of this info (with 400,000 proprioceptors!), making it critical to integrate early on!
This is what I did week 3/4 post op:
🔸Seated isometric plantarflexion
🔸Wall PF / DF (to neutral)
🔸Towel Crunches
🔸BAPS inv / ev
🔸Banded Hip Abduction
🔸Heel Slides
🔸short foot/foot doming
🔸Slider Corkscrews
🔸Seated PF Stretch
Disclaimer: This is for education purposes only and I
How to Improve your Hip External Rotation Mobility and Strength
Hip joint external rotation occurs when the femur rotates in the hip joint, away from the mid-line of the body.
Hip ER occurs during squatting, all sports that require rotation (multidirectional movement)
A "normal" value for hip external rotation is anywhere from 45-60 degrees, and although many individuals might have this much motion passively, very few have the prerequisite strength to actively control the entire range of motion.
So how much Hip ER mobility do YOU need as a gymnast, dancer or cheerleader? However, much it takes to perform the required task- whatever that may be. There is no one-size-fits all answer, because everyone is different.
Moral of the story: most of us could use more hip ER ROM / MOBILITY as well as hip ER STRENGTH.
Here are 4 mobility exercises and 3 strengthening exercises to not only improve the hip mobility, but to also get the mobility work to last, which is why it’s important to follow up your mobility work up with strengthening exercises.
1️. Prone Hip ER Lift Offs (position 1)
2️. Prone Hip ER Lift Offs (position 2)
3️. Hip ER Lift Overs
4️. Standing Hip CARs
5️. Banded Hip ER Turnouts
6️. Band ER + Frog Pump Combo
7️. 4 Way Banded Hip ER
❤️ Like, comment, save and tag a friend that needs to get more hip mobility!
#dancemom #cheermom #gymmom #momlife #gymnast
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Scoliosis Exercise Ideas
There are many types of scoliosis, S curves, C curves, curves in the cervical spine, curves in the thoracic spine, curves in the lumbar spine or a combination of any of these! That means there is no one-size-fits-all exercise or rehab plan.
The following are some of the exercises I use to accomplish certain goals with a Right Sided "C" curve in the thoracic spine. If you can figure out, which muscles are shortened and tight and spend more time stretching/mobilizing that side and then add in the midline stability exercises as those are appropriate for just about every kind of scoliosis.
1️. Thoracic CARs
2️. Banded Sidelying Open Books
3️. Suitcase Carry
4️. Rotational Bird Dog
5️. Cable Twisters
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If you have any questions please reach out or comment below so I can help you!
#scoliosis #backpain #NOVAgymnast #NOVAcheer #NOVAdance
