Month in Motion – April 2017

Thank You!!

I have been receiving a lot of positive feedback on my social media content and just wanted to say thank you all for your kind words! Currently, I just finished my 2nd year of PT school (pretty pumped about it) and am starting a clinical rotation to fulfill my Acute Care requirement this summer in one week.

Due to your positive feedback, I decided to start doing a monthly review so that you have all of the videos in one place broken up by month. Here is the first edition of “Month in Motion” Enjoy!

To perform, contract the hamstrings by pulling your ankles towards yourself against an object that can be placed between your hips and ankles. Then perform a typical crunch by shortening your abdominals to elevate both scapula up off of the floor.
How does it work?
One of the biggest concerns with abdominal workouts is the question of “How can I best isolate my abdominals so I can get the best muscle recruitment?” Using the process of reciprocal inhibition (RI) you can inhibit the antagonist (opposite) muscle group by contracting the agonist (contractile) muscle group. When performing abdominal workouts, one of the most common compensations that occurs is over activity of the hip flexors that take over for the abdominals. Using RI the Hip Flexors (Illiopsoas, Rectus Femoris) can be quieted down to allow the abdominals to perform the majority of the exercise, resulting in #gains

This is a sport specific movement that I’m dedicating to the recent start of MLB action. By keeping your arms straight and extended with an athletic stance, this exercise does a great job simulating a batting stance and isolating your core and hips to drive rotation. During a baseball swing, the majority of your power should come from your hips and translate into your core. This exercise drives correct motor planning to accomplish the desired muscle activation to help you drive the ball from the ground up.

Step 1: Scan the room to make sure you won’t be embarrassed when someone sees you struggle.
Step 2: Start in a side plank position keeping your body in a straight line from head to feet.
Step 3: Progress to abducting your top leg straight into the air and holding it until you can’t. (After 5 seconds I was about ready to call the paramedics as you can clearly see)
Rationale: While it appears that this exercise would focus on the hip ABuctors of the top leg, it actually forces the ABductors of the bottom leg to go into overdrive due to the removal of the hip ADductors on the superior leg.

This is an excellent exercise for combining glute and hamstring strengthening with dynamic stability of the hip muscles in one movement. I use it as a finisher after doing other various lower body lifts to make sure I make the posterior chain work together.

To make it even harder: remove your hands from the floor and cross your arms over your chest. This will decrease your base of support making you rely on your core, hips, glutes, and hamstrings even more.

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