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Category Archives: Injury Prevention
Workout Wednesday
2 Evidenced-based Core Exercises to Start Your Next Workout! Abdominal Roll-Out on Swiss Ball To perform the abdominal roll-out begin in a kneeling position with both knees flexed at 90 degrees and hip-width apart on top of a floor mat. … Continue reading
Posted in Core Strengthening Exercises, Daily Workout, Injury Prevention, Inspiration
Tagged 2010) The prime movers for the abdominal pike are the rectus abdominis, 2010) The prime movers for the abdominal roll-out are the rectus abdominis, Ab Workout, Abdominal Pike, Abdominal Roll-Out, Abdominal Roll-Out on Swiss Ball To perform the abdominal roll-out begin in a kneeling position with both knees flexed at 90 degrees and hip-width apart on top of a floor mat. Place a Swiss Ball in fr, adductor longus, and adductor brevis) stabilize the lower extremities, and performs a concentric contraction as the arms lower and the body returns to the starting position. The shoulders, and place both hands on the apex (top center) of the Swiss Ball. Keeping a neutral spine and pelvis position, and returned to the starting position. (Escamilla et al., and tensor fascia latae) produce a concentric contraction to perform hip flexion and raise the hips. When the hips are lowered, and transverse abdominis. Like the abdominal roll-out mentioned above, and transverse abdominis. They produce an isometric contraction to stabilize the spine and prevent excessive arch in the low back. The latissimus dorsi performs an eccentric contraction as the arms ar, and triceps are active as stabilizers throughout the motion. Abdominal Pike on Swiss Ball To perform an abdominal pike begin in a prone position with both lower legs (at mid-shaft of the tibia) on the, and vastus lateralis) and the adductor muscles (adductor magnus, Core Exercises, draw-in belly button towards spine, extend elbows, extended, external and internal obliques, flex shoulders to about 30 degrees, Hips, Isometric Contraction, maintaining a straight-leg position and legs centered on top of the Swiss Ball throughout the exercise’s duration. Further, pectineus, rectus femoris, roll out on to the Swiss Ball until forearms are centered on top of Swiss Ball and shoulders flexed about 90 to 100 degrees. Tighten abdominal muscles and roll back to the starting position. (Escamill, sartorius, slowly roll ball inferiorly towards the dorsal part of the feet as the hips are raised. The hips flex to about 90 to 100 degrees and knees remain in full extension. The body resembles an upside-down â, Swiss Ball, the hip flexor muscles (iliopsoas, the hip flexor muscles produce an eccentric contraction as the gluteus maximus produces a concentric contraction to extend the hip flexor muscles., these muscles also produce an isometric contraction to stabilize the spine and prevent excessive arch in the low back. The triceps brachii stabilize the elbows and shoulders while the serratus anterio, vastus intermedius, vastus medialis
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Workout Wednesday
How do I feel like getting my fitness on today? Power through a weight-bearing exercise! Here’s the science behind it: A combination of weight-bearing and non-weight-bearing exercises can be effective training to increase enjoyment, decrease burnout, and prevent injury. Non-weight-bearing exercises, … Continue reading
Workout Wednesday
Are you new to exercise? Are you confused about where to start? Do you have continuous low back pain? Complete this 4 week program to alleviate low back pain and build a strong, stable core foundation needed to progress in your … Continue reading
Fit Friday
Do not allow the holidays to distract you from your exercise routine! Consistency is key. Focus on daily and hourly movement. 10 minutes of exercise performed 3 times a day can be as effective as one 30 minute workout performed 1 time a day. Make it … Continue reading
Posted in Active Aging, Daily Workout, Flexibility Training, Injury Prevention, Inspiration, Tips to Stay Active and Keep Moving, Workplace Wellness
Tagged Injury Prevention, Manual Therapies, Muscle Imbalance, Muscular Dysfunctions, Rehabilitation, Sports Medicine Insights, Web Exercises
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Workout Wednesday
Are you struggling to lose those last 5 pounds to reach your goal weight? Do you have much more weight to lose and just can’t seem to maintain a consistent healthy, active lifestyle? Are you seeking ways to simply feel good and be happy? 5 Simple Tips to Lose … Continue reading
Workout Wednesday
Do you often say to yourself, “I am at the gym… Now, what should I do?” First, do not focus on what you should do; focus on what want to do. Do what feels good to you today. To get you started and stay motivated… I have compiled … Continue reading
Workout Wednesday
The glutes are important muscles of the hips. They set the foundation for proper pelvic alignment and they promote the key movements of hip extension and external rotation. To get the most out of your glute workouts, be sure to … Continue reading
Workout Wednesday
The glutes are important muscles of the hips. They set the foundation for proper pelvic alignment and they promote the key movements of hip extension and external rotation. To get the most out of your glute workouts, be sure to … Continue reading
Workout Wednesday
Are you seeking new “go-to” exercises for a strong and shapely rear? Today is the first round of a five part glute-building series. Each week I will post a new exercise to activate, strengthen, and tone your buttocks. Say “bye bye” to gluteal … Continue reading
