Månedens WOM er klar for deg og din treningspartner! Huk tak i en venn, kollokviegruppe, study-buddy, hvem enn du vil ha med deg, og test ut denne helkropps-økten! 🤸♀️🤸♂️
Gjennomfør 4 sett av 45 sek per øvelse, pauser mellom settene: 15-30 sek
1. Knebøy (Nivå 2: ettbens knebøy)
2. Benk ballpress (Nivå 2: tyngre ball)
3. Hopp over, kryp under
4. Situp med ballkast (Nivå 2: tyngre ball)
P.S.: Pssst! Ønsker du mer hjelp til å komme igang med WOM’en? Nå har vi gruppetimer på flere sentre, der instruktøren viser hvordan man gjennomfører økta. KUN idag på Workout Wednesday! Sjekk sio.no eller appen for å melde deg på! 🤳
QUAD DOMINANT VS. HIP DOMINANT SQUATS!
What’s up Achievers?! here to tell you that there is a wide range of what’s considered appropriate squat form! So many people like to debate what a “perfect” squat looks like, and today we’re here to ease some of that pressure!
Based on many factors such as limb and torso lengths, previous injury history, current mobility levels, etc. your squat may look either more quad dominant or more hip dominant. A quad dominant squat requires greater ankle mobility and is easier to attain for those with shorter femurs and longer torsos. A hip dominant squat is more likely to occur in folks with more limited ankle mobility and/or longer femurs and shorter torsos.
Mobility is certainly something we can all work on, but factors like limb and torso length we only have our parents to thank (or blame) for! There’s nothing we can do to change it, and instead of trying to fit a square peg in a round hole, we can just modify our squat style to more naturally fit our body type.
When it’s time to add weight to your squats, there are different things you can do to ensure that the bar remains over your base of support (mid-foot) such as move where the bar sits on your back, so that you’re still performing a safe and effective squat whether you’re more quad or hip dominant!
We hope this helps you out! Share with a friend who would appreciate it! And until next time, peace, love, and muscles!
Elite Athlete Rotator Cuff Injury Management
Can vary by type of injury and mechanism of onset.
Examination of the athlete should include:
History including, arm position during MOI
Cervical spine and elbow ruled out.
Active & passive ROM
Strength of shoulder & scapular musculature.
Athletes will often demonstrate a painful arc of active motion.
Overhead athletes with rotator cuff pathology may present with GIRD; (excessive passive external rotation and limited internal rotation at 90 degrees of glenohumeral abduction (>20º vs. normal side)
Plain radiographs - rule out bony injury & assess for pre-existing degenerative changes
MRI scan - gold standard to assess integrity of the rotator cuff tendon, musculature, labrum and articular cartilage.
Diagnostic ultrasound - Dynamic assessment of rotator cuff injury
Particularly in the setting of elite athletes, it is beneficial to have a designated musculoskeletal radiologist who is experienced with athlete-specific pathology to partner with for such studies.
Conservative management should include a comprehensive program.
A recent review by Edwards et al. (2016), provided an evidence-based 4-phase exercise protocol for the conservative management of rotator cuff injury.
1. Range of motion
4. Advanced strengthening/proprioception.
Eliminating initial pain
Addressing stability, strength, power, and neuromuscular control
Correcting identifiable issues along the kinematic chain.
Programs should be progressive and sport-specific for RTP preparation.
Don’t miss anything! Turn on Post Notifications
2. Early Rehabilitation
3. Intermediate Phase
4. Advanced/Late Stage Rehabilitation
5. Future Directions and Conclusions