Rehab Blog

Modified Hip Hinge: Rack Pull

4/28/2023

The rack pull is a great maneuver for patients to do, especially those who are looking to improve their strength and performance in lifting exercises.

A rack pull is a weightlifting exercise that involves pulling a barbell from a rack positioned at knee-height, which allows for heavier weights to be lifted than traditional deadlifts. Here are some reasons why this maneuver can be beneficial for patients:

Builds strength and power: Rack pulls target multiple muscle groups, including the lower back, glutes, hamstrings, and quadriceps. By using heavy weights and targeting these muscles, patients can improve their overall strength and power, which can be beneficial for a wide range of activities.
Improves lifting mechanics: By focusing on the movement of lifting a weight from the ground, patients can improve their lifting mechanics, which can be beneficial for reducing the risk of injury during other lifting exercises or daily activities.
Targets specific weaknesses: Patients with weak or underdeveloped muscles in the lower back, glutes, hamstrings, or quadriceps can benefit from the rack pull as it targets these specific muscles and can help build strength and power where it's needed most.
Enhances sports performance: The rack pull can be beneficial for athletes who need to improve their strength and power for sports-specific movements, such as jumping, sprinting, or throwing.

However, it's important to note that the rack pull is a complex exercise and should only be performed under the guidance of a qualified healthcare professional, especially for patients with pre-existing injuries or conditions. Patients with a history of low back pain or herniated discs should be cautious when performing rack pulls and may need to modify the exercise or choose an alternative exercise altogether.

Integrating accessory movements into rehab is helpful and important!

3/17/2023

Integrating accessory movements into rehab is helpful and important for several reasons:

Improving functional movement patterns: Many injuries or conditions can limit an individual's ability to perform functional movements, such as squatting, reaching, or walking. By integrating these movements into rehab exercises, individuals can regain the ability to perform these movements safely and effectively, improving their overall function and quality of life.
Preventing compensation patterns: When an injury or condition limits an individual's ability to perform a specific movement, they may compensate by using other muscles or movement patterns. Over time, this compensation can lead to imbalances or further injury. By integrating movements that challenge and strengthen the affected area, individuals can prevent compensation patterns and improve overall movement patterns.
Increasing neuromuscular control: Integrating movements into rehab can help improve neuromuscular control, which refers to the ability of the nervous system to coordinate and control muscle movements. By performing exercises that challenge the nervous system to coordinate complex movements, individuals can improve their ability to control their movements and reduce the risk of future injury.
Enhancing overall fitness: Integrating movements into rehab can also help improve overall fitness, including strength, endurance, and flexibility. By incorporating movements that challenge multiple muscle groups and movement patterns, individuals can improve their overall fitness and reduce the risk of future injury.

Build lower body strength, improve hip mobility, reduce muscle imbalances, increase core stability, and modify this exercise for all different fitness levels!

2/24/2023

Bulgarian squats, also known as split squats or rear foot elevated split squats, are a popular strength training exercise that primarily targets the legs and glutes. Here are some of the reasons why Bulgarian squats are beneficial:

Builds lower body strength: Bulgarian squats target the quadriceps, hamstrings, glutes, and calf muscles, which help to build lower body strength. By performing Bulgarian squats regularly, you can increase your leg strength, stability, and balance.
Improves hip mobility: Bulgarian squats require a great deal of hip mobility, which can help to improve your overall hip flexibility and range of motion. This can be especially beneficial for athletes who need to perform explosive movements, such as sprinting or jumping.

Reduces muscle imbalances: Since Bulgarian squats require you to work each leg independently, they can help to reduce muscle imbalances between your left and right leg. This can be especially helpful for those who have a weaker or less dominant leg.

Increases core stability: Bulgarian squats require a great deal of core stability to maintain balance and control throughout the movement. By performing Bulgarian squats regularly, you can increase your core strength and stability.
Can be modified for different fitness levels: Bulgarian squats can be modified for different fitness levels by adjusting the weight, reps, and sets. They can also be performed with or without weights, making them a versatile exercise that can be done almost anywhere.

Maintain good mobility, reduce pain and discomfort, improve your overall quality of life AND GET A WORKOUT AT THE SAME TIME!

2/17/2023

Stretching the hip flexors is beneficial for a number of reasons, including:

Improved posture: Tight hip flexors can also cause poor posture by pulling your pelvis forward and downward, which can lead to an excessive curve in your lower back. By stretching your hip flexors, you can help restore proper alignment and improve your posture.
Reduced risk of injury: Tight hip flexors can increase your risk of injury, especially if you participate in activities that require sudden or explosive movements, such as sprinting or jumping. Stretching your hip flexors can help improve your flexibility and reduce your risk of injury.

Improved flexibility: Tight hip flexors can restrict your range of motion and limit your ability to perform certain movements, such as squatting, lunging, or running. By stretching your hip flexors, you can improve your flexibility and make these movements easier.
Reduced back pain: When your hip flexors are tight, they can pull on your lower back, causing pain and discomfort. Stretching your hip flexors can help alleviate this tension and reduce back pain.

Transform your sprinting. Improve your technique, speed and efficiency.

2/8/2023

Say goodbye to bad habits and hello to a faster sprint. Watch Dr. Tello and Carlos discuss this technique for priming your body to sprint with good technique!

You should learn to sprint with good technique for several reasons:

Increased speed: Proper technique can help you run faster, as it allows you to maximize your stride length and frequency, and reduce energy wastage.
Improved efficiency: Good technique can help you run more efficiently, which can reduce the energy required to run at a given speed. This means you can run faster and for longer with less fatigue.
Reduced injury risk: Poor sprinting technique can put extra stress on your joints, muscles, and bones, increasing the risk of injury. Good technique can help distribute the forces of running more evenly and reduce the risk of injury.
Better performance: With good technique, you can perform at a higher level in sprint-based sports and activities, and achieve better results in competitions.

By learning and practicing good sprinting technique, you can enhance your athletic abilities and reach your full sprinting potential.

Strengthen your foundation, enhance your speed: Master the Short Foot Exercise for Sprinting

1/31/2023

Short foot exercises can improve foot and arch strength, reduce foot and lower body pain, improve posture and balance, and enhance athletic performance.

Learn the next progression of short foot exercises with our Athletic Trainer, Carlos!

Short Foot Progression

1/18/2023

Short foot exercises are important because they help to strengthen the muscles in the foot, which can improve foot and ankle stability and balance. This in turn can help to prevent injuries and improve overall foot and lower limb function. Additionally, these exercises can also help to improve the alignment and mechanics of the foot, which can further help to prevent pain and discomfort in the foot and lower limb. A strong, well aligned and coordinated foot is pivotal to performance in sports and activities of daily living. Let Carlos teach you some short foot progressions to help you prevent injuries and improve performance!

Modified Hip Hinge: Rack Pull

Integrating accessory movements into rehab is helpful and important!

Build lower body strength, improve hip mobility, reduce muscle imbalances, increase core stability, and modify this exercise for all different fitness levels!

Maintain good mobility, reduce pain and discomfort, improve your overall quality of life AND GET A WORKOUT AT THE SAME TIME!

Stretching the hip flexors is beneficial for a number of reasons, including:

Transform your sprinting. Improve your technique, speed and efficiency.

Say goodbye to bad habits and hello to a faster sprint. Watch Dr. Tello and Carlos discuss this technique for priming your body to sprint with good technique!

Strengthen your foundation, enhance your speed: Master the Short Foot Exercise for Sprinting

Short foot exercises can improve foot and arch strength, reduce foot and lower body pain, improve posture and balance, and enhance athletic performance.

Learn the next progression of short foot exercises with our Athletic Trainer, Carlos!

Short Foot Progression

Hip Flexor Lengthening: Runner's Lunge

Hip Thruster with Power Throw

Hip Thrusters

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Chiropractic Sports Rehab

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Stretching the hip flexors is beneficial for a number of reasons, including:

Short foot exercises can improve foot and arch strength, reduce foot and lower body pain, improve posture and balance, and enhance athletic performance.​Learn the next progression of short foot exercises with our Athletic Trainer, Carlos!

Author

Archives

Categories

Location

Chiropractic Sports Rehab

Contact Us

Short foot exercises can improve foot and arch strength, reduce foot and lower body pain, improve posture and balance, and enhance athletic performance.

Learn the next progression of short foot exercises with our Athletic Trainer, Carlos!