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Inverted row

Workout from Home Series: Inverted Rows

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.⁣

Inverted Rows

Inverted Rows are a great back and biceps exercise that you can do at home.  While the demonstrated video shows a person is using a rack and barbell, you can use a sturdy table at home.  Place a pillow under your head before you begin.  Grab the top of the table while underneath, and from an inverted planking position, pull yourself up to the table.  You can also purchase TRX bands and install them at home

Scarecrow exercise

Shoulder Pain Series: Scarecrow Exercise

Shoulder Pain? Improve your shoulder health

In order to maximize back development and maintain shoulder health, make sure to include small isolation movements for the middle and lower traps, rhomboids, and rear deltoids. ⁣
Compound movements will often leave these muscles underdeveloped. It’s essential to train these small muscles with exercises such as:

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    • Retract shoulder blades prior to initiating movement
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    • Use a neutral grip so thumbs are facing you to bias external rotation ⁣
  • ?????????? ⁣
    • “Pretend your biceps is a rotisserie chicken” (???????? ??? ????) to maintain joint centration during rotation ⁣
  • ??????? ???
    • Maintain slight elbow bend⁣
  • ???? ???? ?????? ⁣
    • Straight elbows, initiate movement with shoulder blades⁣
  • ???????? ⁣
    • Hands pull away from body, keep elbows tight to body, maintain flexed elbow ⁣

These exercises can be done twice per week for a few sets of 12-20 reps. ⁣ Make some room for these by adding them into your warm up, in between work sets as a filler exercise, or in between workouts whenever you have free time. ⁣

Scarecrow Exercise

The scarecrow exercise is an excellent exercise for improving shoulder health.  During the scarecrow exercise you target abs and shoulders and also involves upper back & lower traps.  This exercise can be performed using cable pulleys, dumbbells, or elastic resistance bands.  The video below demonstrates the use of cable pulleys.

Courtesy of OrthoInfo

What is Hip Osteoarthritis?

Symptoms and Treatment

⁣⁣When treating hip pain we often assess if the pain is related to hip osteoarthritis.  The hip is a ball (femur) and socket (pelvis) joint. The ends of each bone is covered with articular cartilage which allows the bones to glide smoothly over each other during movement. ⁣⁣Osteoarthritis, the most common form of arthritis, occurs when this articular cartilage gradually wears away and the joint space narrows. Bone spurs may also form in the hip joint as a result of wearing of cartilage. ⁣⁣
Symptoms include: ⁣⁣

  • Pain in the front of the hip/groin/thigh.
  • Stiffness upon waking or with prolonged positions.
  • Loss of range of motion, crepitus, and pain aggravated with weight bearing.
  • Symptoms typically worsen slowly over time. ⁣⁣

Treatment options:

In most cases, physical therapy is the first recommendation for the treatment of hip osteoarthritis.⁣⁣ If conservative management fails, steroid injections into the hip may be attempted. If symptoms still persist, a hip replacement surgery may be performed. ⁣⁣Following a hip replacement, these patients would then return to physical therapy for post-operative rehabilitation in order to restore their hip range of motion, strength, and function. ⁣⁣

Are you dealing with hip pain? Contact us on getting scheduled for an initial evaluation in order to start your road to recovery!  You can also learn more by visiting OrthoInfo.