Modified ELDOAL5S1 to incorporate gleno-humeral mobilization in external rotation...I often find that many of my flexible clients lack proper mobility of their joints even though they have large ranges of motion...which can lead to joint compression because of a lack of stability throughout that range of motion...incorporating mobility exercises along with joint decompression movements is very beneficial for this population. #ELDOA #yesawareitsnotatrueeldoa #jointdecompression #jointhealth #mobility #stability #lowbackpain #uppercrosssyndrome #fitness #correctiveexercise #functionaltraining #personaltrainer #massagetherapist #core #yoga #frc
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Strength is cool 😎
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/Corrective Therapeutic Exercise / 矯正運動治癒 . . 👩‍🎓Learning Outcome 學習成果📚 🔸Gluteus Strengthening(強化臀肌) 🔸Alleviate Pronation Distortion Syndrome(旋前變形綜合症) / Signs 特徵 #足弓塌陷(扁平足Flat Foot) #膝外翻(Knee Valgus/ Knock -Knee) #髖屈曲(Hip Flexed) . . ----------------------------------------------- Welcome to try our VOLUNTEER ASSESSMENT & THERAPEUTIC TRAINING -------------- 初二 • 起動 💪🏻 (MYOFASCIAL RELEASE FOR RELATIVES DURING CNY🐶) . . #UpperCrossSyndrome#上交叉綜合症#sportsmedicine#運動醫學#strength&conditioning#肌力及體適能訓力#RehabMedicine#復健醫療#RehabScience#復健科學#PainManagement#痛症管理#預防醫療#PreventiveMedicine#運動員#SportsPopulation#白領#OfficeWork#藍領#LabourWork#過勞#Overused#唔好比佢再惡化
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@jaronamo32 the man! - helping fix me 🙏🏽🙌🏽 . . . . Step 1 - muscle work with Jaron Step 2 - chiropractic adjustment with Laura Step 3 - Roll & release class with Kula = ready for training tomorrow 🥊🙏🏽🙌🏽💚 . . . #recovery #therapist #hamilton #crossfiber #uppercrosssyndrome #healing #repair
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Did someone say coffee? ☕️ . How else would you start your week? Other than Coffee and Chiropractic! . Hope you all made it through the first day of the week pain free! . For bookings and enquiries visit 💻ashwoodchiropracticclinic.co.uk ☎️02921 990255 . #chiropractic #cardiff #spine #backpain #backache #backpainrelief #backcare #smallbiz #neck #pos#posture #neckpain #care #manualtherapy #biology #rehab #prehab #coffee #milkandsugar #strong #caffeine #deskbased #posture #uppercrosssyndrome
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Have you been treated side lying? 👍👍👍👍👍 There was a time when I worked in the largest clinic in Australia and was known as the SPOON king 👑 😂😂😂😂😂 For hitting the traps and neck side lying is awesome!! 👌🏽👌🏽👌🏽👌🏽👌🏽👌🏽 If you are suffering from shoulder and neck pain come check it out or read one of my testimonials Www.wadethemassageguy.com.au #shoulderpain #neckpain #neckpainrelief #backpain #brisbanept #brisbanegym #brisbanecity #brisbanepersonaltrainer #brisbanepilates #brisbaneremedialmassage #remedialmassage #myotherapy #myofascialrelease #uppercrosssyndrome #tighttraps #stiffneck #headaches
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Hey FREQUENT SITTERS! This one is for you. Got a new infographic up on my blog with 6 Creative Yoga Poses for Frequent Sitters. 🛋 These postures are great for relieving pain in your neck, shoulders, back and hips--often symptoms of Upper Cross Syndrome. 🚶🏻‍♀️ Check out my blog post and the accompanying infographic! {Link in bio} ✨ ✨ ✨ ✨ #yoga #meditation #balance #stretch #flexibility #health #fitness #yog#yogisofinstagram #igyogafam #yogainspiration #practicedaily #practicemakesprogress #locs #melanin #melanininmotion #blackgirlyoga #yogaeverydamnday #blackyogis #yogagirl #spiritual #yogajourney #yogisofinstagram #healing #lightworker #atl#atlanta #atl
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In my line of work I see alot of people with Upper Cross Sydrome(UCS), some more severe than others. UCS is caused by using electronic devices, reading, driving, or sitting at a desk all day. Putting your body in these positions certain muscles begin to lengthened and shortened overtime.Therefore giving you this hunched over look to your upper body. . I highly recommend correcting this syndrome or it can result in injury. Plus by having perfect posture, you will be able to lift more weight optimally, giving you more strength and gains. . Email me for some corrective exercises and stretches that will allow you to create the absolute best version of yourself!! Email in the Bio!!! . . #uppercrosssyndrome #helpmehelpyou #bestversion #certified #personaltrainer #personalgrowth #growtogether #badposture #goodposture #optimalgains #strenghtgains
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Tuesday tips (on Wednesday again): scorpion stretch/mobility. Cyclists (and basically every human) get stuck in internal rotation and upper cross which causes tight chest muscles, and in turn affects shoulder mobility. - Arm is slightly higher than 90° from side. Use the rotation of the hips to help open up he chest. The stretch is for the straight arm in the floor. You should feel this from your pec major, and sometimes down your arm as far as the forearm - Once you get some good stretching, you can alternate sides in a nice flow/momentum. This will also help to mobilize the thoracic spine. Great for use as a movement prep, or post workout. - Eliminate the cyclist hunchback, and we’ll see you next Tuesday (or wed) for more tips - #pcc #tuesdaytips #performancecyclecoaching #coachbjtips #lbcoach #velo #tracksprinting #trackcycling #softtissue #mobility #uppercrosssyndrome #mobilitywod #deluxecycles
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You're probably sitting while you're reading this. Odds are, you're frequently sitting. 🛋 I've got an infographic in the works that highlights 6 Creative Yoga Postures for Frequent Sitters! 🤗 Over time, the 6 poses counteract upper cross syndrome. Get pumped to strengthen your core and hammies while opening your hip flexors and chest. It'll feel so good! Check in with my IG for the infographic release! 👀 ✨ ✨ ✨ ✨ #yoga #uppercrosssyndrome #infographic #invertedlocustpose #meditation #balance #stretch #flexibility #health #fitness #yog#yogisofinstagram #igyogafam #yogainspiration #practicedaily #practicemakesprogress #locs #melanin #melanininmotion #blackgirlyoga #yogaeverydamnday #blackyogis #yogagirl #spiritual #yogajourney #yogisofinstagram #healing #lightworker #atl#atlanta #atl
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Quick fix for chronic neck and shoulder pain from desk work? Tie up your co-workers. They instantly feel better and their productivity sky rockets 😳 @360centre360 - - - #scapularsetting #uppercrosssyndrome #everydayathlete #des#deskjoblems #deskjob #headache #nomoreheadaches
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Upper Crossed Syndrome, or "Postural Syndrome" is one of the most common presentations we see in the chiropractic world. It is an imbalance of anterior and posterior muscles of the upper thoracic and cervical region of the body. This can be caused by improper ergonomics, looking down at your phone too long, or improper weight training . • • These individuals present with tight pectoralis major and minor muscles, upper traps, levator scapulae, and suboccipitals. In contrary, they will have weak (inactive) rhomboids, middle and lower traps, serratus anterior, and deep cervical flexors. • • These imbalances can predispose you to premature arthritis, tissue breakdown, joint dysfunction around C4-C5, the cervicothoracic junction, T4-T5, and the glenohumeral joint. • • Treatment can consist of deep tissue myofascial release therapy, manipulations of the restricted joints, thoracic mobility exercises, taping for postural awareness, stretching of the tight muscles and strengthening of the weak muscles.
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This is the start of a new series. This series is going to be about cardio. Hate it or love it, cardio is important. Cardio is any exercise that increases the heart rate. In this post I want to discuss whether you need cardio for weight loss. The simple answer is no. You do not need cardio to lose weight. The only needed thing for weight loss is being in a calorie deficit. This is the fancy way of saying that you need to eat less than what your body burns everyday. This forces the body to use the fat stores. However, this doesn't mean that cardio is completely out of use. Cardio can be used to increase your metabolism. Metabolism is how many calories our body burns in a day. So, if you increase your metabolism this means that you can eat more and still lose weight. This might be very useful as it gives more room for error and extra food😋 Stay in tune for more cardio related posts 💪
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Beast Mode? Not Cutting Edge? Nope Effective? Very . . Whether your an athlete who needs speed and power or you just want a nice looking set of wheels, everyone knows (or should) that training your hamstrings is important. I have also found that direct hamstring isolation work is also one of the best POSTURAL exercises for my clients. . . Whether it's from excessive skating or too much sitting (or sometimes both) one of the most common findings I have on an initial assessment is what is commonly referred to as "lower-crossed syndrome" or (if you don't like that term) that they have super  tight rectus femoris and iliopsoas. . . Rolling, stretching, etc for those tight muscles is great and definitely recommended but we get a much better effect when we immediately attack the problem using reciprocal inhibition by activating the glute and the hamstrings as well. . . This is our intro level "Go-to" movement for hamstrings. I used to think that this exercise was a "sissy" or at least the "poor man's" version for those who couldnt afford a proper hamstring curl machine (me) but over time I've found these to be superior to machine hamstring curls. The hamstrings have a very large moment arm for both extension AND flexion so you need to train both functions. The Swiss Ball version begins by activating the glues and hamstrings together to create hip extension and then finishing with knee flexion. Once our clients are able to knock off sets of 10 with a slow and controlled tempo we will either add resistance or move to a single leg version....And yes, don't worry, we also do lots of GHR's, Nordic's, Good Mornings, Rev Hypers, etc... But you gotta start somewhere, right? . . Several of my NHL clients who have suffered forever with mild to moderate non-specific low back pain were able to clear it up quickly just by adding a set or two of these in daily in addition to the great rolling/stretching they were already doing. . . Start with a 2 second Iso at the top of the hip extension, curl the ball in and out and hold for another 2 second Iso before lowering and repeating. . . Once you can do a 4-1-1-4 tempo for 8-12 you are ready to ramp it up. - Give it a shot.
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Neck pain? Neck tightness? Ever feel like your neck just needs to be RELAXED?💢It’s probably because your muscles around your neck are over working and fatigued while the joints become ‘stuck’ as a result of bad sitting and postural habits💻. Believe it or not, the stresses throughout the day also add to this neck tightness which may then lead to headaches, shoulder pain and even jaw pain💆‍♀️. You probably feel this the most before training because you’ve had a crappy day at work😒. Well here’s an awesome😎 protocol you can add to your warm up🔥 or cool down❄️ that targets 🎯 specific muscles that are prone to tightness👍. Shoutout to the guys at @formfitandfunction for their tips and expertise, oh and for being such a cheerful audience😂🎥 - - - - #chiro #chiropractic #chiropractor #sportschiro #physio #health #fitness #exercise #neck ##necktightness #traps #levatorscap #activerelease #crossfit #mobility #formfitandfunction #str#strengthonditioning #strength #strengthtraining #cooldown #warmup #gym #powerlifting #posture #uppercrosssyndrome
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Last week I went to the Doctor’s to get a mole map done and it was quite a confronting experience. If you’ve never heard of Mole mapping before let me give you a breakdown of what it involves …The nurse takes you into small room where you're asked to strip down to your knickers. You're then required to stand in various different positions whilst they take photos of every inch of your body. Once done the doctor comes in, sits down with you, brings the photos up on a computer and zooms in x10,000 on every single mole. It wasn’t the nakedness, or how creepy my leg hairs looked when magnified that got me, it was how terrible my posture was! I knew I had some areas to work on, but geeez I didn’t realise it was that bad! This photos is a prime example of the common postural imbalance’s I see in pregnant clients. This is what’s referred to as Upper & Lower cross syndrome. #UpperCrossSyndrome • Tight chest and upper back leading to rounding of the shoulders • Weak mid back and neck flexors leading to excessive curvature of thoracic spine and forward head position. #LowerCrossSyndrome • Tight hip flexors and lower back leading to anterior tilted pelvis • Weak core and glutes leading to excessive curvature of the lumbar spine. So what’s the solution? Stretch what is tight and strengthen what is weak! Although this type of posture is extremely common in pregnant women, everyone’s posture will differ. I encourage you to also strip down to your underwear and take a photo so you can see where your weak points are.
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No one else will ever have your back greater than you, and the moment you take control of yourself and stop making excuses, you see, understand and accept what it is you have to do! Life is full of people and moments that will attempt to take, break and test your strong, however it is up to you to rise above and earn your strengths regardless of how you feel you've been wronged. No pain no gain all day long. When you work hard to correct you become stronger, more efficient and naturally erect. And with a stiff upper lip, you get a grip, to zip it, rip it and drip it. #backday #strength #correctivetraining #injury #overcomeinjury #sittingdisease #uppercrosssyndrome #stretch #functionaltraining #posture #backstrong #riseabove #noexcuses #fattofit #leangains #nevergiveup #beautyandthebeast #bodylove #powerofthemind #gymlife #haveyourback #traininsane #girlsthatlift #innerstrength #mindset #personaltrainer #discipline #militant #form #technique
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TE SUENA ESTA POSTURA? . Esta postura de la cabeza y las cervicales (tiradas hacia delante) es cada día más común. Muy frecuente, en personas que trabajan en oficinas o que pasan muchas horas delante de un ordenador💻. Es un patrón postural musculo-esquelético descrito por el Dr. Vladimir Janda como “síndrome cruzado superior”. . . El SINDROME CRUZADO SUPERIOR es un desequilibrio entre algunos músculos de la región cervical-hombros de la parte anterior y posterior. Según se describe, debido a nuestros hábitos y posturas, se producen alteraciones de la movilidad, compensaciones y asimetrías que, mantenidas en el tiempo🔁, acaban generando un acortamiento de algunos músculos que tienen una tendencia “tónica” y un estiramiento de otros músculos con tendencia “fásica”, que se debilitan y quedan hipotónicos ( 🤔esto último es cuestionable desde mi punto de vista). . . Los principales patrones de acortamiento/hipertonicidad y alargamiento/hipotonicidad descritos comúnmente son: ▪️Principales músculos acortados: musc. Soboccipital, pectoral menor y mayor, trapecio ascendente, ECOM, elevador de la escápula. ▪️Principales músculos estirados: trapecio medio e inferior, romboides, serrato anterior, flexores profundos cráneo-cervicales (longuissimus capi/coli). . . . . Aparte de los dolores y molestias musculares de los propios músculos afectados, las tensiones y asimetrías producidas pueden generar problemas en otras zonas ⚠️como por ejemplo: 🔹La articulación glenohumeral. 🔹La charnela cervico-dorsal. 🔹 ATM (articulación temporo-mandibular). 🔹Cefaleas (dolores cabeza). 🔹Disfunciones en la musculatura hioidea/ deglutoria. #sindromecruzadosuperior #uppercrosssyndrome #uppercrossedsyndrome #postura #habitos #postural #habits
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It’s not Fitness, it’s Life. . Let’s talk about Upper Cross Posture: . ‘Upper Cross syndrome’ is an irregular posture we tend to see among those with desk jobs. It’s characterized by a forward head tilt, rounded shoulders and a flexed (arched) thoracic spine. The popular theory is that the chest + upper back muscles are tight & deep neck musculature + mid-back muscles are weak. This is still somewhat true however, in reality all FOUR muscle groups are most likely tight! How to express this best is: ‘tight’ muscles are locked short and ‘weak’ muscles are locked long. . I wanted to briefly share a few of the steps and strategies we’ve used to improve Sohaib’s posture to help others with some areas to address working on the same goal: . ▪️Diaphragmatic breathing ▪️Chest, traps & thoracic spine release (foam roll/trigger point therapy/fascial stretch therapy) ▪️Pattern shoulder retraction ▪️Strengthen shoulder retraction (only after release & patterning) ▪️Chin tucks! ⭐️ ▪️Opening the Superficial Front Line ▪️Hip mobility & stability with increased core focus (addressing posterior pelvic tilt) ▪️FEET: Addressed fallen arches + ankle stability . These steps/strategies aren’t exactly in order as we were executing some simultaneously. However, this was the general breakdown. . Please remember that every client is different and what may work for one person may not for another. From my experience, patience along with trial and error will be the best path to take. And your client doing his assigned homework! He 👆🏻did his homework 👏🏻 . (On another note, not only have we improved Sohaibs posture but also decreased fat mass + increased lean muscle mass. AND he can skip!🕺🏻) . We still have a little ways to go, but we’re almost there! Congrats Sohaib and thank you on your patience, trust and hard work. #proudtrainer . Shoutout to some of the people who’ve helped me along the way: @vinnierehab @scottfournierpt @roydianchan @denverhaylee @gains_whisperer @myodetox @anatomytrainsofficial @tp_therapy . Thank you 🙏🏻
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UNDERSTANDING "TIGHT" MUSCLES. 🤔How often do trainers/therapists tell you that in order to have "better" posture, that you must do rowing exercises to strengthen your back? . ❌It's a sad misconception that if the muscle on one side is "tight" then the muscle opposing it must be "loose"! . When in fact both sides are "tight" but just in a different fashion . When your body is pulled out of place, your muscles rearrange accordingly to maintain that new position you chose ie. sitting slouched at a desk . Since being slouched like the "upper crossed syndrome" picture causes your muscles to be in constant strain, they start acting like "straps" holding you together and end up developing trigger points 😫 . Over time, as the muscles + accompanying fascia that surrounds them stay in a stretched or shortened position, they end up in a LOCKED LONG or LOCKED SHORT position. Both positions are 🔒"tight" ! . 1️⃣In this picture, the locked short fascia+muscles (chest) are bundled up and don't want to recoil back to their normal length . 2️⃣the locked long fascia+muscles (back) are lengthened and have deformed plastically to the point that they don't want to recoil back to their normal length . Hence the 🗝 to re-establishing balance within the system is not about strengthening the lengthened tissue, but about resetting the fascial tension surrounding the joints and reinforcing that stimulus in the ⚡️nervous system with movement!!! #cupping #mumbaicupping #bombay #phy#physiotherapy #backache #spineache #physiotherapy #deltoids #bombaycupping #bombaycuppingtherapy #cuppingtherapist #mumbairunners #sedentrylifestyle #uppercrosssyndrome #traps #pecs #office #mumbaicorporate
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Part 2️⃣ in our series for #forwardroundedshoulders and #uppercrossedsyndrome is Standing Hip Hinge Arm Circles. ✅2️⃣ Stand with feet hip width, hinge from hips without rounding back. Take arms out wide with thumbs pointed down. Keeping collarbones broad, begin making circular movements with the arms, roughly cantaloupe size circles. You should begin to feel the muscles activate between the shoulder blades. Do this for 1 minute - 2x/day. #uppercrosssyndrome #rhomboids #externalrotators #physicaltherapy #lopt #posture
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Gotta lift your head 🆙⬆️ One of the most common reasons for many of the aches and pains that bring patients into my office: . ❌Rounded shoulders, head and neck protruding forward or in flexion, all caused by things we do every day: sitting at a desk for hours, driving, texting, reading, scrolling through social media.. and the list goes on.❌ 🔅Upper Cross Syndrome🔅 is the name of this condition and its no fun! 🙅🏻‍♀️ Leading to several muscular imbalances and weaknesses in the neck and chest, as well as causing further issues like poor compensation patterns, low back pain, injuries and in severe cases, degenerative joint disease. But there’s good news 👍🏼 We can help🤗♥️ #uppercrosssyndrome #chiropracticadjustment #adjustment #chiropractor #uppercrossedsyndrome #oakvillechiro #oakvillechiropractor #manualtherapy #manualtherapist
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Check out this Vertebar #progress! Notice how the red lines of his alignment is closer to the green line, which is optimal alignment. This is before/after is from 6 weeks of using the VerteBar for 20-30min of exercises 2x/week. He uses a modified version to adjust to his head position (prototype coming 2019!). #neutralspine#posture#physicaltherapy#chiropractor#prehab#rehab#correctiveexercise#posturecorrection#forwardhead#uppercrosssyndrome#lowercrosssyndrome#spinehealth#spinealignment#painfree
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Something we see often is a condition called Thoracic outlet syndrome (TOS) and it is is a condition in which there is compression of the nerves, arteries, or veins in the passageway from the lower neck to the armpit. We see it a lot with a condition called Upper Crossed Syndrome where the flexors of the upper body are in a shortened contracted state which leads to a compression of the nerves, arteries and veins at either the scalenes and pecs. One way we treat it in the office is by doing Active Release Technique and other soft tissue modalities on the Pecs. We often prescribe stretches for home and this is one of my favorite to do at the gym. I will do this at the beginning and end of my workout. You grab a pair of dumbbells and do stretch position partials of flyes for a good pec stretch. You keep stretching for 60second straight – or as long as your muscles stay stretched for 60 seconds. I like to alternate positions at about 20 seconds to stretch different aspects of the pecs. @beneath_the_bar #thoracicoutletsyndrome #tos #pecs #uppercrosssyndrome #selfrehab #takeownershipofyourlife #doesyourdoctorevenlift #whosgotyourback #cvcc #columbiavalleychirocenter #columbiavalleychiropracticcenter #509chiropractic #chiropractic #chiropractor #sportschiro #sportschiropratic #sportsmedicine #rocktape #gostrongerlonger #crossfit #kennewick #pasco #richlandwa
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🔑 Importance of training your #RearDelts (back shoulder). Most of the time, we are doing more push movements, instead of pull movements, or if you have a 9-5 job. This causes our front delts to become #overactive, and rear to be #underactive. So, since the front delts are stronger, it's going to be pulling on your joints causing a #MuscleImbalance, that's going to lead to a #posture problem. Rounding of the shoulder can cause #RotatorCuffInjury, and #ShoulderImpingement. #Fitness #CorrectiveExercise #ShoulderWorkout #PersonalTraining #Workout #MuscleTightness #MakeSense ❓#DreamsAndNightmares
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Read my latest blog post on The Upper Cross Syndrome – Blending in Structural Integration into Dr. Janda’s approach. Link in bio. #structuralintegration #uppercrosssyndrome #moralesmethod #seriousbodyworker
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Work Out | Upper Body Strength⠀ ⠀ Here's a workout you can do with just your body (and a chair or raised surface) on your @nomadixco towel. Repeat each movement for 45 seconds with 15 seconds rest between & repeat 3-4 times through. Rest for 45 seconds before moving on to the next movement!⠀ ⠀ -Push Ups (Knee Push Ups optional)⠀ -Shoulder Table Raises⠀ -Tricep Dips⠀ -Cobra Pulses⠀ -Shoulder Pulses⠀ -Arm Circles⠀ Music: Steely Dan - Josie⠀ .⠀ .⠀ .⠀ #SaltFitness #BodyWeightTraining #FitVid #Adidas #AdidasWomen #Health #Wellness #2018 #Fitness #GetOutside #MoveBetter #TrainBetter #LiveBetter #FunctionalTraining #FitnessTips #HomeExercises #HomeWorkOuts #FitnessHelp #FitnessForm #Wor#WorkOut #BeachWorkOut #WorkOut #Squats #Strength #FitChick #UpperCrossSyndrome #ChestStretch #Stretch #Nomadix #WorkOutFlow
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Part 2️⃣ in our Therapeutic movements for #forwardheadposture Restriction in the thoracic spine can lead to overuse in the cervical, contributing to FHP. ✅ 2️⃣ For this stretch sit on a stool or chair and thread your arm across the thighs, rotating from your midback. Belly stays engaged, neck stays relaxed following the cues from part 1️⃣. Stay and breathe 30 seconds, repeat on other side. Do this 2-3x per day. Those of you that are familiar with the yoga pose ‘thread the needle’ can do that instead. 🧘🏻‍♀️ #uppercrosssyndrome #neckpain #backpain #tensionheadaches #isometrics #physicaltherapy #lopt #thoracicrotation
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Open up your back neck and shoulders. Look 👀 better, feel better with better posture. #bodyworkslondon #uppercrosssyndrome #remedialmassage #sportsmassage #sportsmassagelondon #deeptissuemassagelondon
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#forwardheadposture (FHP) is a common term for a postural imbalance where the cervical spine is anteriorly positioned. This can be caused by excessive computer or device work, among other things. FHP can lead to upper back pain, neck pain, muscle spasms, tension headaches, and tight shoulders. For every inch that the head is forward, 10 pounds of weight is added to the load of the spine. This is not an ideal situation. Left untreated it can lead to disc herniations, arthritis, and/or pinched nerves. Ouch. 🤯 This week we are focusing on 3 therapeutic movements to help with this condition. ✅1️⃣Posture and isometric contraction. Bring the tip of your tongue lightly to the roof of your mouth, behind front teeth, retract chin back and slightly down...imagine you are tuning an antenna at the back of the skull. Do this throughout day, adding a light pressing of palm into forehead, forehead into palm for 10 seconds (shown on right). Be sure to relax shoulders and jaw. #uppercrosssyndrome #neckpain #backpain #tensionheadaches #isometrics #physicaltherapy #lopt
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Fit Tip | Habit Builder | Upper Cross Syndrome (UCS)⠀ ⠀ You can't always change your circumstances, but you can change your habits. If you sit at a desk all day for work, you are more prone to UCS. Symptoms may look like: rounded and shrugged shoulders, shoulder and neck pain, tightened and shortened chest muscles, and weakness through upper and lower back. One way to fight this is to stretch out on a foam roller and roll out your traps with a handheld roller. Roll for 60-90 seconds and repeat 2-3 times a day for best results. ⠀ .⠀ .⠀ .⠀ #SaltFitness #BodyWeightTraining #FitVid #Adidas #AdidasWomen #Health #Wellness #2018 #Fitness #GetOutside #MoveBetter #TrainBetter #LiveBetter #FunctionalTraining #FitnessTips #HomeExercises #HomeWorkOuts #FitnessHelp #FitnessForm #Wor#WorkOutVids #BeachWorkOut #WorkOut #Squats #Strength #FitChick #UpperCrossSyndrome #ChestStretch #Stretch #FoamRoller #WorkOutFlow
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I realized one sequence was missing from today’s training... The Single Arm KB Overhead Squat. I use 24kg’s on the video - The vid is an assessment tool I use for me but especially with my personal and online clients for not only technique check but also to visualize muscles imbalance and parasitic movements. In this case, I can see my alignment and timing has some issues on my LEFT shoulder. You’ll think « sure, it is his non-dominant side, so you can expect some technique flaws »....WRONG! I’m a LEFTY so the cause lies some place else. In my case, I have some chronic tightness in my RIGHT hip and I tweaked my LEFT shoulder a bit while practicing barbell snatches...Even though it doesn’t make me fail of limit my moves, I compensate slightly. As coaches, we have to be able to - identify imbalances and dysfunctions - complete a full assessment with our athletes and clients for not only screening movements but also knowing limitations from past injuries and/or pains In my case, it makes me realize I need to take care of my crossing slings or I will develop a Upper cross syndrome impacting my posture and my ability to move properly and activate instead of compensate. #movement #function #assessment #trainsmart #correctiveexercise #performance #kettlebell #uppercrosssyndrome #stability #mapsportsandconditioning #aigle #vaud #personaltrainer #functionaltraining #strength #gymowner #nurture #crosstraining
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In upper cross syndrome head is protruded outward, and in lower cross syndrome anterior pelvic tilt occurs.....#lowercrosssyndrome#uppercrosssyndrome#muscleweakness#muscletightness#physiotherapy#beingphysio#followformore
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Guys I have something super cool to share. I’ve been working with @christiansonmegan for about 2 years. She started working with me over at the WRRC & then came with me when I went off on my own & started Body by Amy (‘cause she’s the best). She’s a runner, so while I give her mileage & speedwork that she does on her own, much of what we do in the gym is also geared toward making her running better. One of the major things we work on is her posture. Like many of us, Meg sits at a computer for much of the day & that really does take a toll on your posture. Something called upper-crossed syndrome results: basically, your upper back elongates & weakens and your chest tightens and shortens, which in turn gives you a hunched appearance. As a runner, this can negatively affect your performance as it interferes with your form and with your lungs’ ability to expand. Here’s the cool part: Megan just recently went to the doctor and SHE WAS 1/2 AN INCH TALLER. Nope, she hasn’t grown - her posture has simply improved exponentially. Her chest muscles have lengthened and loosened and her back muscles have grown stronger and tighter. WHOA. Good work, Meg! #strengthtrainingforrunners #bodybyamy #letschat
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Egzersizde sorunu görüp tespit etmek başkadır, sorunu düzeltip iyileştirmek ise bambaşka 😉 @pur@purepilatesstudio @purepilatesstudio @yetkinsulekoglu @mervesulekoglu #purepilatesstudio #pilates #pilatesreformer #balancebody #personaltrainer #orbit #rotatordiscs #skolyoz #uppercrosssyndrome #scoliosis
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. . Part 5 - Lower Traps —————————- . As many of us hold tension in our necks, we constantly: push, press, and strain our necks further trying to release this stress. Mean while, it MAY be an imbalance issue between synergistic muscles and nothing to do with your neck directly . Our slouched posture is in direct relation to an under development of our . • • 💡Lower Trap muscles💡 • • As a result of this under development, our upper traps (Part 3) takes the excess load that our and becomes: ✅Over used ✅Fatigued ✅Tight . ▶️And as a real world result: This negative strain on the upper traps can be a main cause of ⭐️cerviogenic headaches⭐️ . Our Lower traps originate: 👉On our spinous processes (bumpy parts on our spine) from T6-T12 . Our Lower traps insert: 👉On the medial boarder of the spine of our scap (boney part of shoulder blade) . And when contracted, it: 👉Depresses our shoulder blade . With the underdevelopment, our lower traps need to be activation and strengthened to reintroduce the balance between co-contracted muscle groups (specifically the relation between all three trapezius groups . . . try out this drill and let me know what you think‼️ . #innovativecorporatewellness #toronto🇨🇦 #torontofitness #torontohealth #toronto_insta #torontowellness #lowertraps #lowertrapezius #scapularstability #scapularplane #neckpain #neckpainrelief #posture #posturecorrector #officeposture #uppercrosssyndrome #cscs #corporatewellness #employeewellness #CMCC #chiropractor #chiropractic #physicaltherapy #physiotherapy #sportsmedicine #functionalstrength #healthylifestyle
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Off days you should still move. I like doing stick mobility work! - This is an advanced position with a stick, but I love how after relaxing into this position I feel amazing. - You can start lower on the stick or even without the stick. By hold your body up with your arms or doing a downward dog. - This position is great to do before any shoulder movements or after sitting at a desk all day. I think more people should try to progress to this position to open up the whole front body! - #offday #noexcuses #stickmobility #stretch #frontstretch #flexibility #mobility #move #movement #garagegym #gymlife #fit#fitness #fit #fitnessgoals #fitgoal #recovery #fixyourself #holisticlife #shoulder #preworkout #prime #relax #deskjob #life #uppercrosssyndrome #anterior #core #abs #bend #feelsgood
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Pull with your back not your biceps 💪 - Some people can’t even tell if the are pulling with their arm. They don’t know where they feel the activation. By doing this stretch anyone should be able to distinguish what muscles are being used. - The idea is that by stretching the muscle, you are becoming aware of what it feels like to be activated. Also, you relax the biceps so when you perform the lift your body naturally lifts with the larger muscle group(the back). - This is also beneficial for people that have overuse or tendinitis in the elbows. - #strength #mus#muscleimbalance #muscle #biceps #row #elbowpain #tenniselbow #golferselbow #tendonitis #backworkout #tightmuscles #recovery #uppercrosssyndrome #bentoverrow #weights #liftingweights #weightlifting #musclerecovery #isolation #holistic #backday #bicepsworkout #jointpain #strengthandconditioning #wor#workout/a> #activate #workout #fitness #exercise #stretch
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NEW YEAR OFFER! Throughout January & February take advantage of a FREE CONSULTATION (worth £40). A consultation will last 45 mins and will involve a detailed Postural Analysis with Range of Movement and Special Tests as required. This will identify areas which require attention enabling a treatment plan to be formulated. So if you have any aches, pains or injuries from sport, training or day to day life please get in touch to begin your journey to recovery. Info@bpfhub.com 07730794053 01666 318996 #bpfhub #sportsmassage #sportstherapy #posture #posturalanalysis #consultation #physicaltherapy #tetbury #fitness #fitforsport #fitforlife #manualtherapy #injuryrehabilitation #uppercrosssyndrome #lowercrosssyndrome
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This picture is from the book: Anatomy Trains, by Thomas Myers. Very technical language, BUT is one of a kind! A lot of the joint pain we feel is because of an imbalance between the muscles that sustain that joint. Same when you talk about posture. You can see at the picture how the muscles between shoulder and pecs are shortened, and how the muscles between shoulder and back are too lengthened, AND how the fibers between these different muscles that sustain the shoulder joint run in relation to each other (the whole structure is connected!!!). Think about the way you train! You might be looking into getting bigger chest, bigger biceps, but your posture is sooo off! What is gonna happen? Shoulder pain, neck pain, you name it... - - - - - - - - - - - - - Essa figura é de um livro chamado "Anatomy Trains", do autor Thomas Myers. Não sei se tem tradução em português, só sei que carrego comigo aonde vou. Fala se só de olhar a relação entre os músculos que sustentam o ombro, já não dá um clique na sua cabeça? Esse ombro posicionado mais para frente do que o ideal resulta desse desequilíbrio entre os músculos do peito, e das costas. Enquanto um está encurtado, o outro ficou mais alongado do que deveria. Uma vez que esse eixo saiu do posicionamento ideal, a tendência é piorar. Por isso que precisa treinar de forma esperta. Ao inves de treinar pra ficar com o braço bem grandão, com o peito estufadao, da uma olhada na sua postura. Isso sim vai fazer diferença! Depois que você ajeitar seu corpo, ai sim passa a treinar para ganhar tamanho. Senão vai resultar em dor no ombro, dor no pescoço... #personaltrainernyc #personaltrainernewyork #personaltrainernovayork #trainsmart #treinointeligente #kyphosis #shoulderpain #neckpain #dornoombro #dornopescoco #fixurposture #posturaetudo #corrijasuapostura #postureissues #uppercrosssyndrome #fascialines
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Our 2017 best nine. . 2017 was one crazy year! We appreciate each an every single one of you followers. Our goal for 2018 is to reach each of you through our posts and help you Rise Beyond Your Limits! . Be safe out there tonight and have a Happy New Year!! . #HappyNewYear #RiseBeyondFitness #RiseBeyondYourLimits
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And I thought 5 sets is extreme 😒
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Do you have neck pain or back pain from being on screen all day? . . If you have a desk job, go to school or spend lots of time in front of the computer or TV screen everyday, you probably suffered from many musculoskeletal pain, especially the neck and back. Continual poor use of your posture from constant writing of exams and using the computer can lead to neck pain and back pain that may be the result of having Upper Cross Syndrome (UCS) . . . Demonstrated here are some exercising tips by Dr. Huynh, D.C. to help with relieving muscle tension that are associated with UCS . . Follow us and book a FREE Consultation with one of our experienced practitioners for a full assessment! . . . #uppercrosssyndrome #goodposture #betterposture #lifemed #lifemedintegrative #hea#healthandwellness #toronto #yongeandwellesley #naturopathic #chiropractic #massagetherapy #neckpain #backpain #physiotherapy #acupuncture #medicalaesthetics #functionalmedicine #integrativemedicine #befire #health #fitness #freeconsultation #proactive #success #feelgood #lookgood #painfree #yongewellesley #mindbodysoul #beyourbestself
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Do you have neck pain or back pain from being on screen all day? If you have a desk job, go to school or spend lots of time in front of the computer or TV screen everyday, you probably suffered from many musculoskeletal pain, especially neck and back pain. Continual poor use of your posture from constant writing of exams and using the computer can lead to neck pain and back pain that may be the result of having Upper Cross Syndrome (UCS). . . . . What is Upper Cross Syndrome? -Tight chest muscles and suboccipitals -Weak deep neck flexor, scapular retractors Follow us and message us today to know more about how to stop and prevent yourself from having Upper Cross Syndrome! . . . Get diagnosed today and Book Now for a FREE 15min consultation with one our experienced practitioners! . . . #uppercrosssyndrome #goodposture #betterposture #lifemed #lifemedintegrative #hea#healthandwellness #toronto #yongeandwellesley #naturopathic #chiropractic #massagetherapy #neckpain #backpain #physiotherapy #acupuncture #medicalaesthetics #functionalmedicine #integrativemedicine #befire #health #fitness #Freeconsultation #proactive #success #feelgood #lookgood #painfree #yongewellesley #mindbodysoul #beyourbestself
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Améliorer sa posture pour limiter les douleurs. Il ne faut pas oublier que le sport est avant tout une question de santé. L’objectif est de se sentir bien dans son corps, sans avoir de douleurs. Avec l’avancé dans l’âge et souvent l’arrête de sport les positions deviennent mauvaises et donc douloureuses. En effet, la sédentarité va amener une fonte de masse et force musculaires (pathologie appelée sarcopenie), qui va entraîner des postures de plus en plus mauvaises et donc douloureuses. Ici, un exemple de travail sur la ceinture scapulaire, principalement un renforcement des fixateurs des omoplates, pour éviter un syndrome très commun qui est l’Upper Crossed Syndrome. #training #sante #bienetre #pasdedouleur #joie #personaltrainer #coachsportif #reeducation #uppercrosssyndrome #postural #enroulement #epaule #statique #rachis
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Here is why posture is so important! Click the link in the profile to schedule your free exam! #posture #uppercrosssyndrome #improveyourposture
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Lo Bueno tambien se comparte. #Repost @arielcouceirogonzalez (@get_repost) ・・・ Sigamos... 💣Hombros antepulsados+Columna Torácica hipercifosada+Cabeza proyectada al frente= Síndrome Cruzado Superior 💣Vladimir Janda fue quien por la década del 50’ estableció que los sistemas Sensorial y Motor eran indivisibles en el control del movimiento humano, por lo tanto empezó a utilizar el término Sistema Sensoriomotor. 💣A partir de allí estableció la tendencia hacia una serie de desequilibrios musculares, dividiendo los músculos en Tónicos (tendientes al acortamiento e hiperactivación) y Fásicos (proclives a la inhibición, alargamiento y/o debilidad). 💣Estos músculos también resultan antagonistas afectados por la Inhibición Recíproca propuesta por Sherrington. 💣De aquí que V. Janda agrupe ciertos desequilibrios musculares relacionados bajo la denominación de Síndromes Posturales, uno de los cuales es descripto al principio. 💣En este caso, aparecen como acortados e hiperactivos: *Pectoral Mayor y Menor *Trapecio Superior *Elevador de la Escápula *Esternocleidomastoideo 💣Los músculos inhibidos son: *Trapecio Medio e Inferior *Serrato Anterior *Romboides *Flexores profundos del cuello 💣Los videos de arriba hacia abajo: *Estiramiento dinámico de Pectoral Mayor: 3 x 10-15c/l *Masaje profundo de Pectoral Menor: 3 x 1’ c/l *Activación de Flexores Profundos del Cuello propuesta por Stuart McGill: 3 x 10 x 5” 💣La abuela decía “más vale prevenir que curar” Ariel Couceiro González Entrenamiento Inteligente #uppercrosssyndrome #movility #vladimirjanda #movebetter #fitness #strengthtraining #corposao #entrenamientointeligente
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Sigamos... 💣Hombros antepulsados+Columna Torácica hipercifosada+Cabeza proyectada al frente= Síndrome Cruzado Superior 💣Vladimir Janda fue quien por la década del 50’ estableció que los sistemas Sensorial y Motor eran indivisibles en el control del movimiento humano, por lo tanto empezó a utilizar el término Sistema Sensoriomotor. 💣A partir de allí estableció la tendencia hacia una serie de desequilibrios musculares, dividiendo los músculos en Tónicos (tendientes al acortamiento e hiperactivación) y Fásicos (proclives a la inhibición, alargamiento y/o debilidad). 💣Estos músculos también resultan antagonistas afectados por la Inhibición Recíproca propuesta por Sherrington. 💣De aquí que V. Janda agrupe ciertos desequilibrios musculares relacionados bajo la denominación de Síndromes Posturales, uno de los cuales es descripto al principio. 💣En este caso, aparecen como acortados e hiperactivos: *Pectoral Mayor y Menor *Trapecio Superior *Elevador de la Escápula *Esternocleidomastoideo 💣Los músculos inhibidos son: *Trapecio Medio e Inferior *Serrato Anterior *Romboides *Flexores profundos del cuello 💣Los videos de arriba hacia abajo: *Estiramiento dinámico de Pectoral Mayor: 3 x 10-15c/l *Masaje profundo de Pectoral Menor: 3 x 1’ c/l *Activación de Flexores Profundos del Cuello propuesta por Stuart McGill: 3 x 10 x 5” 💣La abuela decía “más vale prevenir que curar” Ariel Couceiro González Entrenamiento Inteligente #uppercrosssyndrome #movility #vladimirjanda #movebetter #fitness #strengthtraining #corposao #entrenamientointeligente
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Turn 🔈 ⬆️ ! A great way to realign shoulders to neutral position. Too often do we roll our shoulders forward and cause strain on the AC Joint. Who needs this adjustment? #shoulderpain #adjustment #chiropractic #uppercrosssyndrome #bodybuilding #crossfit
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Non-gymrats think we are crazy. Wrong, they are crazy 😒
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Ever wonder how to get rid of those rounded shoulders? Here is a fast routine you can do daily to help prevent and reverse those rounded shoulders. See the full post here as well as the link in the bio! Link: https://movementbreakthrough.com/how-to-fix-your-rounded-shoulders/ Come in for a visit @raincityfit! I’m here every day!
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UCS Treatment..... . Myofacial release techniques can be used to release the pectoralis major / minor and subscapularis, which contribute towards rounded shoulders = upper cross syndrome . Starting by pre-activating the exfernal fibres of the pec for 10seconds using an MET technique, causing a natural relaxtion of the muscle & allowing for increased ROM . First technique focuses on the pec tendon (top left). By locking into the tendon with your fingers & the patient actively drops their arm as you glide through the tendon. Repeat 4 -5 times . To get to the subscapularis be careful of the lymph nodes and neural pathways (top right). Push through the anterior surface under the armpit to find the subcapularis. Get the patient to external rotate the shoulder, whilst locking down with your fingers. As the patient reaches end range, ease off with them and slowly repeat 4-5 times . Pec minor is found under the pec major tendon (bottom pic). Place the fingers under the pec major tendon and get the patient to roll their arm arcoss their chest. From that position lock in with your fingers as the patient retracts their shoulders, creating an active release technique . #uppercrosssyndrome #myofacialrelease #physicaltherapy #injuryprevention #shoulderpain #manualtherapy #pecs #activerehab #neckpain #posture #sportstherapy #backpain #rehab
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