The focus on this great loading and dissociation exercise is to get the head and neck moving under load. The controlled and independent movement of head/neck on shoulders while the shoulders are being should be done slowly and loaded to tolerance. The slow and controlled movements work very well to reduce perception of threat and stretch. Thanks to @theperformancedoc, Dr. Leon Knight for the great demo!

This is an insanely difficult drill to challenge your stability. Having symmetry and stability is key for running to prevent injuries from overload. Chris Johnson, a master of strength, stability, and symmetry demonstrates and makes it look easy, as usual.

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via Dr. Nicole Surdyka https://instagram.com/dr.nicolept

Bridges are one of the strengthening type exercises I like to include in an injury risk reduction program/dynamic warm up. I like the idea of including a soccer ball to make the exercise slightly more challenging, and also to improve buy in among players, coaches, and parents. 

Want an awesome core challenge? Bear Crawls are a great warmup and balance/core drill. This is next level Bear Crawl Flow from my man, @theperformancedoc, Leon Knight.


It's a recurring theme on rehab social media and here on PA blog that most people with "tight" hip flexors really need to strengthen them more so than stretch them. After all, tightness doesn't mean short muscles unless you've been immobilized for 4-6 weeks. Tightness is just a perception.

Here is Dr. Nicole Surdyka, DPT showing off some difficult hip flexor strengthening exercises that will definitely reduce that feeling of tightness. Swipe/click to the right to see the video, or just click on the video to go watch it on instagram.



In this video I demonstrate a few different @functionalrangeconditioning PALs and RALs techniques. PALs and RALs, or Progressive and Regressive Angular Loading, are a way to improve strength and control through a range of motion by training to improve neural drive. 💥 Passive End Range Lift-Offs With Rotations: 1️⃣ Get into a position in which you feel a stretch in your hamstring, then back off about 5-10 degrees 2️⃣ Breathe in, and begin to bring tension throughout your body - core, chest, shoulders, down your arms, back muscles, glutes, thighs, calves - squeeze every muscle, gradually ramping up the tension like turning up a stereo volume dial - continue to breathe 3️⃣ Perform a RALs contraction to lift leg off the floor (it will only go a few degrees), and then begin to rotate internally and externally as far as you can ‼️ You MAY experience cramping and that is OK and NORMAL ‼️ ☄️ End Range Rotational Training - Small and Global Circles: 1️⃣ Get into a position in which you feel a stretch in your hamstring, then back off about 5-10 degrees 2️⃣ Breathe in, and begin to bring tension throughout your body - core, chest, shoulders, down your arms, back muscles, glutes, thighs, calves - squeeze every muscle, gradually ramping up the tension like turning up a stereo volume dial - continue to breathe 3️⃣ Perform a small, controlled circle both clockwise and counter-clockwise. For the global circles, you want to make that circle larger and try to explore the end ranges of your hip mobility 🔥 Hovers: 1️⃣ Get into a position in which you feel a stretch in your hamstring, then back off about 5-10 degrees 2️⃣ Breathe in, and begin to bring tension throughout your body - core, chest, shoulders, down your arms, back muscles, glutes, thighs, calves - squeeze every muscle, gradually ramping up the tension like turning up a stereo volume dial - continue to breathe 3️⃣ Perform a Passive End Range Lift-Off as you attempt to clear an obstacle (the kettle bell in this example) 💥☄️🔥 These are difficult! Try them out and I guarantee you break a sweat!!
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Chris Johnson of Zeren PT and Performance is a master at making classic drills into novel variations. This like most of his movements is deceptively tough to stay stable! Check it out!


Don't let anyone tell you a 90-90 hip exercise on the wall "HAS TO" go a certain way to activate certain muscles and work on "natural" asymmetries of the body. Anecdotal evidence that something works is not the same as hard evidence something has to be done ONE way to get results. Here is @theperformancedoc instructing a great novel hip mobility drill using the 90-90 wall position.



Load up that gastroc/soleus complex with these awesome drills from Chris Johnson @zerenpt!

Options for loading the calf muscle complex

A post shared by Chris Johnson PT (@zerenpt) on


Mastering a movement means making it look easy. This is a lot more difficult than it looks, like most of Chris Johnson's exercise drills. Try and hold your single leg bridge as still as he is with resisted open and closed chain hip abduction. Follow @zerenpt on instagram for more!

A post shared by Chris Johnson PT (@zerenpt) on

Have some fun and challenge your core with these variations on some classic core exercises. Thanks always to Dr. Leon Knight, @theperformance doc! Give him a follow on instagram!


Do you ever work on the muscles that help you stabilize your neck? Is your neck really "tight" or is it weak? Dr. Leon Knight, @theperformancedoc shows a simple but effective exercise if you're having neck issues.