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Search result for #preventioniskey
🗣atlanta come get this werk!
from the mermaid herself!! 💁🏾‍♀️🧜🏾‍♀️ i’ve been getting a lot of inquiries & these braids are too good not to share! 👏🏾👏🏾
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i been on the #knotlessbraids before it was a thing! 😜
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protect and grow your hair over the summer all while keeping those edges in tact. 😌
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hmu! lol, but deada$$ 😘😘
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#braidsnation #braidedhairstyles #braidstyles #longhairstyles #protectivehairstyles #boxbraids #blackgirlmagic #blackisbeautiful #feedinbraids #braidseason #explore #braidsgang #blackhairmag #boxbraidstyles #neatbraids #protectivestyles #ivysimonehair #braids #cleanbeauty #longboxbraids #naturalhairproducts #healthyhairjourney #summer #passiontwists #passiontwistatl #passiontwistsatlanta #atlbraids #atlbraider
31 275 5 weeks ago
✴️groin (adductor) strain rehab✴️


⚠️⚠️⚠️chris beardsley wrote a fantastic overview of the adductors, many of the concepts below are from his research, so i recommend you check that out⚠️⚠️⚠️


✳️the adductor magnus is a very large and heavy muscle. it is much larger and heavier than the other adductors. by some measures it is the second largest muscle in the body after the gluteus maximus.


✳️the adductor magnus, adductor longus, adductor brevis, gracilis all have substantial hip adduction muscle moment arms. the adductor magnus has a large hip extensor muscle moment arm, making it an unappreciated hip extensor, while the other adductors are hip flexors.


✳️the hip extension moment arm length of the adductor magnus changes with hip angle and it is a more effective hip extensor than either the hamstrings or gluteus maximus when the hip is flexed. this means that exercises that have peak contractions in positions of hip flexion (like full squats) likely train the adductor magnus very effectively.


✳️during rehabilitation exercises involving hip adduction, the adductors may be preferentially activated at different degrees of hip flexion. the adductor magnus is most active between 0 – 45 degrees, the adductor longus and gracilis are most active at 45 degrees, and the pectineus is most active at 90 degrees.


✳️the adduction exercises listed below can both increase isometric, isotonic and eccentric hip adduction strength in athletes. this may be beneficial for reducing the risk of adductor-related groin strains.


🎦adductor strengthening series🎦
1️⃣ ball squeeze with glute bridge kick outs
2️⃣ copenhagen plank with adductor lifts
3️⃣ cable adductor crossovers
4️⃣ cable adductor cross behinds
5️⃣ weight shifting lateral / rotational slider lunges
6️⃣ lateral / rotational slider lunges
7️⃣ frog slide outs
8️⃣ adductor slide outs


shoutout to @allyyy_lynn for letting me film her rehab.

@clinicalathlete #clinicalathlete #adductors #groinstrain #groinpain #adductor #hippain
132 3,041 March 2019
🦵🏼✴️ quadriceps mobility ✴️🦵🏼


😏struggling with tight quads?
😏or maybe you have plenty of flexibility but you lack the ability to control your mobility?
😝well either way, i got you covered!


i put together a quick quad routine that also mobilizes the hip flexors and sartorius.


1️⃣ active couch stretch holds
2️⃣ hip flexor couch stretch
3️⃣ alternating quad mobilizations
4️⃣ alternating quad stretch with active holds
5️⃣ sartorius stretch
6️⃣ reverse nordics
7️⃣ s***y squats

🔑 don’t just speed through these movements, slow them down and really learn how to control each position.
🔑 after all, mobility is all about control 😍😍


👍🏼this should take you around 10-15 minutes to complete.


give it a try and dm me or comment below if you have any questions.👊🏼💥


tag a friend who needs more quad mobility!



@clinicalathlete #clinicalathlete #tightquads #quadstretch #quadriceps #mobilityroutine #hipmobility #mobilitywork #stretches
127 4,192 last month
✈️whether you slept in a funky position last night or you have been sitting and staring at the computer / phone for hours on end, neck pain happens.


🤦‍♀️a crick in the neck is not only annoying and painful, but it can also lead to headaches, jaw pain, upper back pain and many other problems.

check out these simple yet effective exercises by @artofmobility
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🔶neck pain - strengthening🔶
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you may have this fear of loading the neck and tend to lean towards using manual therapy, modalities and stretching to help with this issue. we believe that there is always a time and place for these treatment methods as they may temporarily decrease your discomfort. .
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today, let's tackle neck pain a little differently by progressing from isometric holds to loading the neck through a tolerable range of motion. the goal here is to progressively build resiliency in the tissues by working against gravity! 👊🏻 our body is very capable and resilient and we want to make sure that we reinforce this idea in our minds. instead of avoiding loaded neck exercises, slowly build the tolerance of the tissues back to where they once were or even better! 💪🏻
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load all movements of the neck with these exercises:
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🔸️supine chin tuck + head lifts
🔸️prone chin tuck head lift
🔸️side lying chin tuck head rotations
🔸️side lying chin tuck lateral flexions .
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tag a friend with neck pain!
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🎶 all time low- john bellion


#preventioniskey #textneck #neckpain #neckstrength #shoulderstrength #shouldermobility #neckmobility
76 2,048 4 weeks ago
🦵🏼✴️groin mobility flow✴️🦵🏼


😏struggling with a tight groin?
😏or maybe you have plenty of flexibility but you lack the ability to control your mobility?
😝well either way, i got you covered!


i put together a quick groin routine that also works the hamstrings & includes a little spine work.


1️⃣ lateral lunge to windmill
2️⃣ cossack squats
3️⃣ groin sit-backs
4️⃣ frog rocks with hip ir lift offs
5️⃣ pancake reaches
6️⃣ bear sit reaches to butterfly reaches
7️⃣ supine active groin mobilizations (straight + bent knee)
8️⃣ supine active straddle mobilizations

🔑 don’t just speed through these movements, slow them down and really learn how to control each position.
🔑 after all, mobility is all about control 😍😍


👍🏼 i like to hit about 10 reps for each movement on each side. this should take you around 10-15 minutes to complete.


give it a try and dm me or comment below if you have any questions.👊🏼💥


tag a friend who needs more groin mobility!


disclaimer: this is not medical advice. if you are in pain please see a healthcare provider in your area.

@clinicalathlete #clinicalathlete #adductors #groinpain #hippain #adductor #groinstretch #mobilityflow #mobilitytraining
302 10,464 May 2019
🗝prevention
〰️small plastics are a big problem. picking up and removing them helps. but keeping them from reaching our oceans and beaches is even better~
〰️prevention is key. check my story highlights for all kinds of ways to curb plastics from entering your life- and our environment. plenty of affordable tricks too, you shouldn’t have to spend a bunch of money to help out the planet~
〰️micro-plastics in the hand is a popular image on ig. and with good reason, it really helps to show how small these plastics are when they’re sitting in your palm. this is my take on the classic shot, including a bit of toes~
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#preventioniskey #curbyourplastics #preventplasticpollution #ittybittyplasticcommittee #reusablesarerad #choosetoreuse #buysecondhandfirst #refillsnotlandfills #microplastics #naturegrams #plasticpollutionkills #savethewildlife #beachcleaning #nurdles #oceanplastics #ecotips #refusesingleuseplastic #beachdaysarethebest #betterinthebahamas #outislands #eleutherabahamas #plasticfreeoceans #eleutheraisland #bethechangeyouwant #beachcleaner #toestuesday
16 414 June 2019
💥neck pain💥


😊 many people who suffer from headaches and neck pain have decreased endurance in the muscles deep in the front of the neck called the "deep neck flexors". poor use of these muscles can contribute to increased tone and stiffness in the suboccipital muscles at the base of the neck (including the upper trapezius and levator scalulae muscles). these same people tend to also have increased stiffness in the upper thoracic & upper cervical spine, which can cause further irritation to the neck and refer pain into the head, contributing to headaches.


🔴the first 2 videos address thoracic mobility.
🔴the next 4 exercises address neck strength / endurance of the deep neck flexors and cervical rotators (the multifidi). the first 3 of these also work to improve upper cervical mobility👌🏼👌🏼👌🏼
🔴the final 2 exercises are stretches for the upper trap and levator scap and are a good way to loosen things up when the neck is feeling stiff and achy.


💯tag or share with someone who suffers from headaches or neck pain!



@clinicalathlete #clinicalathlete #neckpain #headacherelief #neckpainrelief #cervicalspine #headaches
20 621 December 2018
“i’m getting facials, using the right products and eating healthy, but i’m still getting a few pimples here and there!” 🤦🏻‍♀️
i hate to be the bearer of bad news, but this is normal!
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did you eat more sugar and dairy than usual? are your hormones going out of control? did you forget to take your makeup off before bed on saturday night? were you too busy enjoying life to do your 10 step skin care routine one day? that’s okay... things happen and sometimes breakouts come from those things.
life is all about balance.
as an esthetician, my opinion is we are all human and we will get breakouts. but what is the breakout like? small, barely inflamed, annoying but goes away in a few days? that could be a culprit to everything listed above - plus some. spot treat, leave it alone and stick to your routine.
is the pimple large, painful, inflamed and sticks around for a few weeks. that’s worthy of a deeper conversation!
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i’m a freak about my skin and still am gifted the presence of a few pimples throughout the month. taking care of your skin is more than just preventing acne.. so don’t think your skin isn’t healthy just because you get a pimple!
try not to harp on it and remember the difference in your skin from day one to now👏🏻
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#skincareroutine #nodullskin #takecare #antiaging #glowingskin #healthyskin #preventioniskey #prevention #beauty #skincare #esthetician #aesthetics #skin #aesthetic #antiaging #aestheticaccount #aestheticrevolution #skincareroutine #esthetics #facial #selfcare #beautyguru #aesthetician
65 886 last month