Exercise tip of the week 🎥
lateral mini band walks are a great exercise to work the glutes in all three plans of motion. when you drive your foot into the ground and push away from your trail foot, you are activating a sagittal to frontal to transverse chain of events creating drive towards the lead leg.
pressing the big toe down while maintaining an arch in your foot, helps stabilize the foot to allow the lower leg to external rotate and get you out of the trail hip into er.
focusing on pressing the big toe down and driving the knee out before you step can help start lower leg drive during lateral mini band walks, as well as other lateral hip exercises. the key is to feel the arch as you press down with your big toe before you drive knee out.
check out more videos in our link in the bio. #legs#movement#glutes#warmup
Walking lunges and yard work, you can definitely fit in exercise any time of the day. #fitness#lunges#outsideworkouts#fitnessmotivation#staymotivated#noexcuses#accountability#reebokwear#legsfordays#hamstrings#hips#thighs#nike#fitspo#glutesquad#exercise#nicebreeze
These bum lifters will instantly lift, shape and slim the #body - flatten your #stomach, #hips, #thighs and #buttocks. the #bum lifting shorts are soft and comfortable which allows greater comfort for a everyday #wear.
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📚immediate and short-term effects of short- and long-duration isometric contractions in patellar tendinopathy - pearson et al (2018).
aim: (1) to investigate the immediate effects of long and short-duration isometric loading on pain and tendon adaptation (transverse strain) in patellar tendinopathy. (2) to investigate the effects of long- and short-duration isometric loading on tendon adaptation in the initial phase (first 4 weeks) of rehabilitation for patellar tendinopathy.
intervention: 16 men with either unilateral or bilateral patellar tendinopathy from elite to sub-elite volleyball and basketball were split into 2 groups (n=8 short duration; n=8 long duration). participants performed isometrics at 85% mvc with a 2:1 work to rest ratio, for 4 weeks as follows:
1) short duration: 24 sets of 10-second contractions.
2) long duration: 6 sets of 40-second contractions.
a small subset of participants performed a cross-over intervention (same protocol).
1) pain: before and after a single leg decline squat using a 101 point vas scale.
2) tendon transverse strain: changes in a ap tendon thickness before and after each session using ultrasound.
results: pain was significantly reduced in both groups over the 4 weeks. there was no significant difference between groups. there was an 8% change in transverse strain but this was not statistically significant.
this study provides a great prescription guide for clinicians. there is no need to keep isometrics at 5x45seconds. isometrics can be prescribed as tolerated by a patient. the emphasis should be on total time under tension, with this study showing significant pain reduction using a total of 4 minutes.
if you have any questions, leave a comment and let’s discuss the study 📖.