For the second week of May we will learn the Supported Side Lying stretch.
As in last week’s restorative exercise, you will need to use a bolster or a set of stacked blankets.
If you have any trouble getting up and down from the floor or shoulder, back or rib injuries, please do not perform this stretch. As with beginning any exercise program, it is recommended to consult with your physician, physical or occupational therapist to determine which exercises are best for you.
What is “turn out”?
“Turn out” is the amount of outward rotation that can be achieved from the legs.
For a ballet dancer, the ideal amount of turn out is 90° from each leg.1 If that motion is not possible from the hip joints, the motion must come from other parts of the body.2 While the ideal amount of hip external rotation of each leg is 90°, no need to toss your pointe shoes in the trash if you don’t have that much hip mobility. Even elite professional ballerinas rely on compensations to produce the desired level of turn out.3
May is here! Summer is just around the corner and some of us may be hitting the gym pretty hard to get ready for the warm days ahead. So for this month’s theme we will be taking it down a notch with some restorative stretches. These passive stretches are like a reset for the body. We allow gravity to do most of the work while we relax.
I’m referring to the ache in the back of your hip that’s been there for a few weeks.
First, you thought it would just go away. Next, you talked to a family member or friend, who recommended “rubbing this cream on it.” Then, you Googled it. Some methods worked, others made your hip pain worse…so what’s next?
Time to see your Athletico Physical Therapist.
Most runners have experienced it: your run is going smoothly and you’re feeling great, then all of a sudden you succumb to the dreaded side stitch, calf cramp or that feeling of “having to go.” Muscle and stomach issues can stop a runner dead in their tracks. With varying spring temperatures, muscle cramps are more common, as there is little opportunity to adjust to the change in weather.
The last of April’s internal hip rotation stretches is one from the yoga world called 1/2 Lord of the Fishes. Fun name!
It is also a bonus stretch because it adds an upper body twist.
If you have or are experiencing any of these please refrain from doing the stretch: sacral problems, hip or knee pain, especially with rotating inward, or low back pain when twisting. In addition, if you have trouble getting up or down from the floor this stretch may not be for you. As always, prior to beginning any exercise program, contact your physician, physical or occupational therapist to determine what is right for you.
You will not need any equipment for this stretch.
From a high level competition to a weekend pick-up game, any athlete can experience a hand injury. Bumping, jamming, crushing, or cutting the backside of the finger near the tip, can cause a tendon injury known as a mallet finger.
Major League Baseball (MLB) has had home run eras, base stealing eras, and dead ball eras. Now, we have the “velocity” era where starting and relieving pitchers are throwing harder than ever.
- 2007 | Pitchers 25 years or younger threw a fastball with an average velocity of 90.8 mph.
- 2008 | 13 different relievers threw a fastball at an average of 95 mph or greater.
- 2013 | The number of relievers that threw 95 mph or greater grew from 13 to 46.
- 2013 | The same age group of pitchers (25 years or younger) averaged 92.5 mph fastballs.
For the 3rd week of April we will review an internal hip rotation movement that will also help to build stability and balance.
This exercise is called Eagle Legs in the yoga world.
You will need a sturdy chair for this stretch.
If you have a history of hip or knee injuries (pain, impingement), hip replacements, have difficulty balancing or have a history of falls, it is not recommended to perform this exercise. As with beginning any exercise program, it is recommended that you contact your physician, physical or occupational therapist to determine what is best for you.
It’s that time of year again when the links are heating up….and so are complaints of elbow pain. Many recreational golfers may experience pain on the inside of their elbows after picking up the clubs again this summer. Some refer to this elbow pain as “golfer’s elbow”. This condition can be very painful, and even causes some to give up the game.