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Category: Exercises

Total Sports TherapyNewsExercises
By Admin 0 Comments Exercises, Glendale Location, Heatlhy Lifestyle, Mobility

How to alleviate neural tension in neck

Have you recently experienced pain in the neck that travels into the arm and hand? You could be dealing with neural tension. Neural tension occurs when the nerves in a specific area get irritated or compressed. Nerve glides are great exercises that help reduce this tension by creating more space for the nerves, improving blood flow, and promoting healthy movement. Here we highlight glides for three of the main peripheral nerves in the arm and hand.

  1. Median Nerve
  2. Radial Nerve
  3. Ulnar Nerve (the fun one!)

Give each of these a try performing 10-15 repetitions.

These should become more tolerable over time as the effected nerves continue to heal.

Push-up progression
By Admin 0 Comments Bodyweight Exercise, Exercises, Heatlhy Lifestyle, Shoulder Therapy, Therapy

Push-up Progression

Progress your push-ups!

Whether you’re recovering from injury or doing them for the first time, push-ups can be more challenging than they often get credit for. ⁣However, like with any exercise, there are ways that we can modify to either regress or progress the standard push up. ⁣
⁣
In this reel, we highlight a few regressions and progressions to the standard push-up⁣:

The key is to start with which ever variation is challenging for you then progress from there.

  • Band-assisted push-ups: Using a weight rack at a gym, place a band across with tension at the height of a fully pressed pushup. Adjust position so band is positioned at waist and begin push-up from knee or toes to ground position.
  • Knee push-ups: Perform standard push-up but from knees to ground position.
  • Standard push-up: The standard push starts from a body plank position and toes to the ground
  • Hand release push-up: This is a standard push-up that the chest makes contact with ground, pause and release hands from floor, then hands make contact with the floor on the push-up motion.
  • Band resistance standard push-up: This is a standard push-up with a band laying across your shoulder blades and trapped by your hands to the ground

 

Push-ups

Push-ups are a great body weight exercise that strengthens you chest, shoulders, triceps, and abdominal muscles. With little to no equipment your can perform these easily at home or at your local gym.

When you can't run anymore
By Admin 0 Comments Exercises, Heatlhy Lifestyle ,

What exercises can you do when you can’t run anymore

Running is an invigorating and efficient way to stay fit, but for many, injuries, chronic pain, or other limitations make it an unsustainable form of exercise. Whether due to joint problems, aging, or injury recovery, when running is no longer an option, it’s natural to wonder, “What’s next?” Fortunately, there are a variety of low-impact yet effective exercises that provide similar cardiovascular, strength, and mental health benefits.

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By Admin 0 Comments Exercises, Glendale Location, Heatlhy Lifestyle, Mobility

3-Way Sciatic Nerve Glide

Have you experienced pain in the low back that travels into the buttock and back of the thigh? If so, you could be dealing with irritation to the sciatic nerve commonly referred to as sciatica. The sciatic nerve is the largest peripheral nerve in the body. Several lumbar and sacral nerve roots exit out each side of the spine and ultimately join together to form the sciatic nerve. With that in mind, there are several areas along its path where the sciatic nerve can become irritated causing this pain that radiates down the back of the thigh.

For recovery and good health, nerves require three main things:

  1. Blood Flow
  2. Space
  3. Movement

A great way to target all three components are nerve glides. The key to these are going to the point of discomfort but not necessarily pushing through it. The goal is for the nerve to gradually desensitize so might notice over time you are able to progress them a bit further before stepping into discomfort. Here we highlight a simple sciatic mobility drill that progresses in intensity throughout. We typically like to prescribe 10 repetitions for each movement, and these can be repeated several times per day. Feel free to give these a try and let us know what you think.

pull-ups
By Admin 0 Comments Bodyweight Exercise, Exercises, Personal Training, Sports Performance , ,

Workout from Home Series: Pull-ups and Chin-ups

Credit Image to Lindy Health

Make Bodyweight Exercises a Staple

Squats, deadlifts, and presses are great for getting strong and building a foundation, but you need to make sure you balance them out with a steady diet of body weight training. ⁣Bodyweight exercises keep you honest because you can’t just eat your way to improved leverages to see strength gains like you could with the barbell lifts. ⁣

Here are some of our favorite bodyweight exercises for the upper body that should be a staple in any program: ⁣

  • Push-up variations ⁣
  • Inverted Rows⁣
  • Chin/Pull Ups ⁣
  • Handstand variations ⁣
  • Dips⁣
  • Planks

Remember to scale each movement appropriately and progress according to your skill level. There are plenty of variations to keep you busy for months with this list of movements.⁣

Pull-ups and Chin-ups

Pull-ups and Chin-ups are great exercises that target your back and Biceps.  Unless you have a pull-up bar at home, you may need to go to a local park that has a bar you can use.

A Pull-up is performed by grabbing the bar with palms facing away from you. They target the Latissimus Dorsi, Trapezius, and forearm muscles.  Perform the exercise in a smooth controlled movement.  The goal is to pull your chin over the bar (More advanced: touch your chest to the bar).  Make sure to control the "down" phase of your pull-up in order to protect your shoulder joint

A Chin-up is performed by grabbing the bar with palms facing towards you. They target the Biceps, Latissimus Dorsi, and Teres Major muscles. Perform the exercise in a smooth controlled movement.  The goal is to pull your chin over the bar.  Make sure to control the "down" phase of your pull-up in order to protect your shoulder joint