A Manobra de Valsalva Modificada consiste e uma expiração forçada por 15 segundos com o paciente decúbito dorsal a 45°, imediatamente após a expiração deita-se o paciente a 0° e eleva-se os MMII a 45°, mantendo essa posição por 15 segundos. Após esse período reposicioma-se o paciente a 45° e checa ritmo. Um estudo randomizado mostrou que a asoção da Manobra de Valsalva Modificada apresentou reversão 43% dos vasos, comparado com 17% de reversão com a manobra tradicional, apresentando uma importante relevância estatística.
Fonte: Revista Lancet
ENHANCE SHOULDER MOTION
I was playing around with novel ways to work on shoulder and thoracic spine mobility and came up with this move.
It’s probably not the most effective approach, but variety is nice when you’ve been working on the same thing for some time.
The benefit of being in the squat position here is that it locks my low back in place, preventing me from compensating with the overhead reach.
This allows me to just do the reps and feel what it produces, as opposed to watching for dips in quality.
Come on, keep the momentum for 2019!
Great basic workout today!
8 Rounds for time
5 Deadlifts (Men: 135 lbs/Women: 95 lbs)
7 Push Ups
9 Box Jumps (Men: 20”/Women: 16”)
5 Deadlifts (Men: 225 lbs/Women: 135 lbs)
7 Decline Push Ups
9 Box Jumps (Men: 24”/Women: 20”)
5 Deadlifts (Men: 315 lbs/Women: 225 lbs)
7 Strict HSPU
9 Box Jumps (Men: 30”/Women: 24”)
Keep in mind that this workout is designed to keep moving, so the Deadlifts should be unbroken, which means choose the weight accordingly.
You can substitute push press for push ups and step ups instead of box jumps and still get the same effect.
The workout should take no longer than 15 minutes. .
Tag a buddy and get your fitness in!
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🕺🏻ADDUCTOR GROIN REHAB🕺🏻
⛹🏻♂️Adductor strains are commonly seen in athletes who do a lot of kicking, cutting, and directional speed changes in the frontal plane.
🧘🏻♂️Your adductor muscles (adductor Brescia, longus, magnus, pectineus, gracilis) are located on your inner thigh and all help in bringing your leg in towards the midline of your body.
🏋🏻♂️Passive interventions (dry needling, cupping, myofascial releases etc) are cute and nice, but strengthening your muscles and getting them to adapt to different levels of stress in a graded exposure manner will be the bread and butter of a rehab protocol.
🏆Here are some options you can try that focus on building up resiliency in those adductors!
2️⃣Bridges w/adductor squeeze
3️⃣Kneeling adductor rockbacks
4️⃣Loaded KB butterflies
🤗As always feel free to ask any questions you may have! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
❗️Tag a friend who could benefit from these exercises!
Amor y profesionalismo en pro de tu bienestar | Clínica Luvare
1 732 minutes ago
// ANKLE INJURY REHAB
💡Do you sprain your ankle often? Are you recovering from an ankle injury? Depending on the stage of your recovery (or even if you don’t have an injury), these exercises can be a great addition to your rehab/prehab routine. Each one challenges your ankle stability and single leg balance. All can be performed with a small dumbbell or kettlebell. Give them a try!
1️⃣ Backwards lunge into single leg stance, with hip flexion
2️⃣ Single leg hip hinge, with diagonal crossover pattern
3️⃣ Single leg stance with trunk rotation (great for challenging supination/pronation of the foot)
5 4434 minutes ago
These statistics are scary!
Don't be a number, get proactive today
The gait cycle consists of 2 phases: stance and swing phase
👟The stance phase (single leg stance) makes up about 60% of our gait cycle.
👟Single leg stability training may help work on your imbalances, building better unilateral stability and helping to prevent injury in your lower extremity
3 4838 minutes ago
Dreaming of warmer days 💭... Check out Cris riding the waves. 🌊 🌴 Heading out for a vacation or just getting back from one?
Book a personalized service at Ace Sports Clinic for a tune-up!
A dor cervical é muito comum e geralmente auto-limitada, os sintomas costumam melhorar em poucos dias ou semanas. Quando acontece de maneira transitória é popularmente conhecida como torcicolo. O torcicolo é a cervicalgia aguda, ou seja, os sintomas desaparecem sozinhos por volta de uma semana. Geralmente causado por uma noite mal dormida, movimentos rapidos inespecificos.
Os casos que não resolvem em 2 meses viram problemas crônicos e além da dor podem resultar em perda de função como redução da amplitude de movimento, deformidades e em casos mais graves fraqueza e redução da sensibilidade dos membros.
dor aguda não relacionada a trauma
fraqueza nos braços ou nas pernas
formigamento ou diminuição da sensibilidade nos braços ou nas pernas
associação com outros sintomas: febre, perda de peso, cansaço.
Uso de medicamentos para relaxar e melhorar a dor , em conjunto é indicado início da fisiorerapua onde será realizado procedimentos de soltura muscular, ganho de mobilidade e orientações para casa.
Ft. Danilo Grossi
0 1539 minutes ago
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0 241 minutes ago
✨ A lot pain we experience stems from repetitive movements or positions. Swipe through to see how you can counteract that 😁 tag a friend that complains of back or neck pain ❤️
Get Bendy also includes tips for sitting at the desk - what angles we should aim for to keep our neck, back, wrists and hips happy! As well as express sessions for the lower body and upper body 🙌 Perfect to do before and / or after work ☺️
1 3043 minutes ago
Don’t fear FAILING when you can learn from it!! Embrace the learning opportunities.
8 12144 minutes ago
⭐️FOUR IMPORTANT THINGS FOR REHAB⭐️ by @healyourpain_
📌Here are four important things to consider when rehabbing an injury:
📌Load or how much weight you use can determine how stressing the overall exercise will be. If too much is used, a flare up may occur. If too little, no positive response or significant reduction in pain will occur. The right amount must always be used and small changes (2-5 lbs increases) should be made over time
📌The pace at which you do the exercises can determine which tissues are being primarily stressed. A slow and controlled tempo will likely put more stress on muscles while faster movements may stress tendons, ligaments and other non-muscular tissues more. Better to start slow (for e.g. 4 seconds on eccentric, 2 second on concentric) and build up to higher tempos.
🤸♂️RANGE OF MOTION🤸♂️
📌The more range of motion an exercise has, the more muscle fibres will be stimulated and the more your strength and fitness you will develop at these greater ranges of motion. Greater ROM can also be more stressing on joints and other tissues if not progressed to properly so always start at a comfortable range of motion and progress from there
📌The equipment you use or do not use can determine how your tissues will be stressed during an exercise. For example, bands may place more stress during the concentric part of a muscle contraction while dumbbells place a more constant stress during the entire contraction. Depending on your pain levels and sensitivity, one may fit more better than the other
1 2244 minutes ago
Fun little gymnastics complex from today’s @comptrain workout. 🤸🏻♂️🏋🏻♂️
I wish I could say that I was able to keep every set unbroken...
1 2544 minutes ago
We're pretty big on learning at Life Ready, which is why yesterday, our crew attended a professional development session presented by our very own musculoskeletal physiotherapist extraordinaire, Luke McManus! He walked our team through neural tissue disorders, reviewing clinical assessment of the peripheral nervous system and the role of physiotherapy in the management of neuropathic pain 🙌🏼 As our teams are spread across Perth, our monthly PDs are a great chance for our gang to meet up each month and we love being able to further develop our clinical skills in such a collaborative learning environment! 👌🏼 | 📸: @narissamakeupartistry#lifereadyphysio#lovelifeready#lifereadylearning
🧠Supine Hip Extension with Knee Flexion
🏋🏻♂️An advanced posterior chain exercise that challenges the hamstrings ability to shorten.
👍🏼This is excellent for late stage rehab or for sports performance.
This exercise is usually done with a slide-board but when you don’t have one, a shiny wood floor and a towel works just perfect😂
1️⃣ Go slow and controlled as you extend your legs out (the eccentric portion) maintaining your pelvic positioning.
2️⃣ Extend fully and pause at that end position minimizing momentum.
3️⃣ Quickly pull your heels in towards your butt and make sure your hips stay fully extended.
Keep in mind 👉🏼 The top position should have a straight line from knees, through the hips, to the shoulders.
❓Questions about this exercise or anything else?
DM me or click the link my bio to chat about your goals and how I might be able to help☝🏼
2 3147 minutes ago
Me encanta la combinación de arte y anatomía 🎨😍
1 2948 minutes ago
Call us to see how we can help YOU add life back into your days! ☎️: 251-947-7911
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How to add more mobility into you life…
Monday is my day with the boys. I pick Ari up from school and we go somewhere - usually the @factoryldnont - so the boys can climb and be physical.
Yesterday, because of a staff event, we ended up at @skyzone (which is a trampoline park). One of the attractions there was a obstacle course. So of course I tried it...
All of the elements of the course which relied solely on grip strength I plummeted to my death… which means that among the other million weaknesses I have my grip strength is at the bottom - so that needs to change. But how and when?
Whether it’s shoulder mobility, hip mobility, double-unders, muscle ups, we all have something that we are working on improving. And we all don’t have time because of a busy schedule.
I’m committing to doing 5 minutes - just 5 minutes - after every training session, to work on my grip strength, so that the next time I’m sky zone - I’m owning that course.
Is 5 minutes enough? Nope, not even close, but it’s better than what I’m currently doing. Could I be doing the wrong exercises? Yup, but again being on a path and choosing a direction is better than sitting still and doing nothing.
Will you join me? What are willing to try for 5 minutes a day?
3 291 hour ago
⚠️ SÍNDROME DO TÚNEL DO CARPO⚠️
"Síndrome do túnel do carpo é uma neuropatia resultante da compressão do nervo mediano no canal do carpo, estrutura anatômica que se localiza entre a mão e o antebraço. Através desse túnel rígido, além do nervo mediano, passam os tendões flexores que são revestidos pelo tecido sinovial. Qualquer situação que aumente a pressão dentro do canal provoca compressão do nervo mediano e a síndrome do túnel do carpo. A causa principal da síndrome do túnel do carpo é a L.E.R. (Lesão do Esforço Repetitivo), gerada por movimentos repetitivos como digitar ou tocar instrumentos musicais. Existem também causas traumáticas (quedas e fraturas), inflamatórias (artrite reumatoide), hormonais e medicamentosas. Tumores também estão entre as possíveis causas da síndrome."
9 months, it has been 9 months since I have done push ups on my toes. An exercise that I thought I had perfected put me out of commission for almost a year. I was told I’d have to get surgery to repair my shoulder but stubborn as I am I have fought back and have worked hard for months to rehab on my own. I was on vacation in South Carolina and did plyo pushups and messed up my shoulder. I still cannot lift a barbell over head or do any shoulder lift externally rotated. But yesterday I did my first workout with pushups on my toes and yes I’m sore today but not injured. Patience, perseverance and a lot of relearning how to move properly has brought me back. Will I ever go back to doing barbell thrusters??? Or clean and jerks( one of my favorites) time will tell. It sucks to have to scale back but I’ve learned so much about shoulder mechanics in the process I’m grateful for the injury. #pushups#shoulder#injury#rehab
3 201 hour ago
Nunca perca o foco, acredite sempre no seu potencial, descarte as críticas e não desista dos seus projetos. Utilize seu tempo da melhor forma e com as coisas que realmente valem a pena! 📚😉 #estudandonasférias#fisioencoraja
BIG TOE PAIN (tag a friend with foot pain) Like and save this post for when you need it
The big toe, also known as the great toe can be a great pain. Foot and ankle injuries can be challenging to recover from because it’s hard to rest those parts of the body.
You are busy. You need to walk. You need to run errands. You don’t have time to rest and take it easy.
An active person may take about 10000 steps per day. Imagine if each of those 10000 steps strained the great toe.
The first joint of the great toe is the 1st MTP (metatarsal phalangeal) joint. The great toe needs to extend up while walking or running. --
A lack of extension in the great toe can lead to excessive strain on the joint. A few improper steps are unable likely to harm the joint. The body is very strong and resilient.
But… what affect does 10000 steps per day over your lifetime have on the great toe? Bunions can form over time or get worse. (There are different types of bunions and additional contributing factors).
Biomechanics are important for joint health. The videos in this post show you the effect of foot position on the mechanics of the big toe and how to reduce strain on the big toe.
If you can reduce strain, you can reduce pain and put the swagger back in your step!
Video 1️⃣– shows the difference in big toe extension with a collapsed arch versus a restored arch. --
Video 2️⃣and 4️⃣ – shows the lack of big toe extension during a step with a collapsed arch
Video 3️⃣ and 5️⃣ – shows improved big toe extension during a step with a restored arch
Moral of the story – Use your muscles to keep the foot in a better position while walking.
What is your experience with plantar fasciitis, ankle sprains, or foot injuries?
For all the health and fitness pros, what is it called when the big toe has limited extension?
TENNIS ELBOW (tag a friend with tennis elbow)
Today, we are discussing the topic of tennis featuring @rehabscience. Here is what he has to say:
👉Tennis elbow (lateral epicondylalgia) typically involves pain in the region of the lateral elbow where the common tendon for a number of the wrist extensor muscles attaches. Like other tendon issues, resistance training appears to be helpful in many cases for both reducing painful symptoms and improving the work capacity of the tendon. Here are several strategies that you can try if you are currently experiencing pain in this region.
1️⃣Radial Nerve Mobilization: The radial nerve runs through the extensor compartment of the forearm and may be associated with tennis elbow type pain. The specific movement shown here will put the radial nerve on tension and can be a useful technique for decreasing any nerve sensitivity in the region.
2️⃣Wrist Extensor Isometrics: Position the arm so that only the wrist and hand are hanging off of the support surface. From here, hold a weight that is challenging and shoot for 4-5 reps of 30-45 seconds. Moderate discomfort is okay while performing exercises that load the tendon. Start with this exercise if your symptoms are more severe in nature and progress to the next one when they dissipate a bit.
3️⃣Wrist Extensor (Heavy-Slow) Curls: Move through the full range of motion, which will work the wrist extensors both concentrically and eccentrically. Shoot for 3-4 sets of 6-12 repetitions.
4️⃣Arm Curls with Wrist Extensor Emphasis: In this arm curl variation, hold the bar so that the palms are pointed down. When the bar is in the start position, move the wrist into flexion. As the elbows bend and the bar raises, squeeze the wrist extensors so that the wrist is in full extension at the top of the movement. Slowly control the bar and move the wrist in the opposite direction on the way back down.
✅Give these a try and let me know if you have any questions. Also, a comprehensive tennis elbow program can be found at the link in my bio. 👍
🎨Illustration by: @pheasyque
74 12623 days ago
SIMPLE IS SEXY
Yesterday’s post was misinterpreted by a few individuals so I wanted to make an analogous post for the upper body today.
The basics generally provide the best results. The more complex and convoluted a training or rehab program is, the more I often question its effectiveness.
Sometimes doing less will actually allow you to do more (addition through subtraction). Let’s say you’re doing 7 different exercises to “open up” your lats and improve shoulder flexion. Perhaps you could cut that down to 1 or 2 things that you really like and spend the extra time you saved doing heavy pull ups with an emphasis on the eccentric portion of the movement.
Small, simple tweaks to an exercise or program is usually all people actually need to see the results they are hoping to achieve.
The pull up is just one random example. You don’t have to do pull ups. You don’t have to do rear full elevated split squats. Just spend the most time on the things that you enjoy that provide the most bang for your buck.
I hope that clears things up a bit.
64 21531 day ago
🔥It All Starts With The Feet!🔥
⚕️Improve performance and reduce injury risk by following @activeathletictraining⚕️
Great post by @amonferrymd ➡️
👣 Here I provide the three main classifications of foot strikes as well as the optimal type of running shoe for each class:
👣1. Overpronation (Pronation): Occurs when the arch of the foot flattens as the foot strikes the ground, causing the ankle and foot to roll inward. This places large amounts of stress on the ankles as well as the tibia, which may develop into ‘shin splints’. If you overpronate you’d benefit by choosing a stability shoe to help evenly distribute the impact.
👣2. Neutral: Occurs when the foot neither pronates nor supinates when striking the ground. This is the most efficient and safest manner to walk/run. If you have neutral foot strike, your foot rolls inward about 15 percent and optimally distributes the forces of impact, so you'd choose from a variety of shoes including a neutral-type.
👣3. Supination (Underpronation): Generally occurs in people with high arches. The foot strikes on the outer side of the foot causing an outward role of the ankle. Supinators are at a higher risk of developing ankle sprains, plantar fasciitis, and foot fractures. You’ll typically want to be in more cushioned or neutral shoes that allow your feet to pronate more. Many of the big brand names, like Nike, Asics, and Saucony have supinator-friendly shoes to get you going.
Please let me know if you have any questions
One of the most important goals after an ankle sprain is to attain full ankle ROM again. Not achieving full ROM after an ankle sprain is one of the poor prognostic factors of delayed return to sport and reinjury.
Soccer players tend to have somewhat decreased dorsiflexion mobility, and it’s something I personally have also had to work on. Whether that is a protective factor, a result of previous ankle sprains, or an adaptation based on demands of the sport, we can’t be sure. It is still important to try to return to at least baseline ROM after an ankle sprain, though. If you don’t have preinjury data, compare to the other side.
Here are a few of my favorite ways to work ankle dorsiflexion ROM. I use some of these exercises usually during my warm up for leg days. I have also been doing back squats with a focus on driving my knees forward and pausing at the bottom to really load into ankle dorsiflexion.
Tag a friend/teammate/patient who could work on their ankle dorsiflexion mobility!