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  • TEACHING THE CORE BRACE
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One of the easiest ways to increase performance in training is to learn to brace your core really well and increase torso stiffness.
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I approach it in different ways with different patients and in different scenarios.
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I'll touch on a few of them here.
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When working with someone who isn't injured and when the goal is to maximally increase torso stiffness, I really like the cue of thinking about getting punched in the stomach. I've used cues of pull your ribs down, tighten the abs, lift your belt buckle, and more as well, but most routinely come back to the "punch" as my go to.
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One thing I have found to be useful here is that rather than having them think about taking a punch square on, I tell them to think more about getting punched in the side.
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This subtle change in the cue is something I've found to help those who tend to just crunch down rather co-contracting the abs, obliques, and back as we want.
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For those that have trouble maintaining their braced position during movement, I really like the kettlebell back squat.
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This is a really unforgiving movement and gives a lot of good feedback for the person to work with. They know pretty instantly if they have it or not.
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And if I'm working with a patient in pain, it can go down a bunch of different routes.
Sometimes we focus on bracing as they find it to be a good symptom modifier.
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If the patient is hypervigilant towards staying stiff all the time, I may try to get them to relax more and not brace so much. And other times I don't even approach the subject. Just depends on the person.
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If we do focus on it, I tend to work on dialing the intensity up gradually. Rather than thinking about getting punched, I'd opt for pushing my fingers lightly into the stomach and having the patient push back against me and dialing it up to a tolerable level. I've also put patients supine and placed a light weight on their stomach and had them stiffen against it. Both work really well.
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There are many ways to approach bracing. As most things, when, why, and how we do it is very context dependent.
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Hopefully this gives you some strategies to think about and implement when desired.
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#Prehab101
  • TEACHING THE CORE BRACE
    .
    One of the easiest ways to increase performance in training is to learn to brace your core really well and increase torso stiffness.
    .
    I approach it in different ways with different patients and in different scenarios.
    .
    I'll touch on a few of them here.
    .
    When working with someone who isn't injured and when the goal is to maximally increase torso stiffness, I really like the cue of thinking about getting punched in the stomach. I've used cues of pull your ribs down, tighten the abs, lift your belt buckle, and more as well, but most routinely come back to the "punch" as my go to.
    .
    One thing I have found to be useful here is that rather than having them think about taking a punch square on, I tell them to think more about getting punched in the side.
    .
    This subtle change in the cue is something I've found to help those who tend to just crunch down rather co-contracting the abs, obliques, and back as we want.
    .
    For those that have trouble maintaining their braced position during movement, I really like the kettlebell back squat.
    .
    This is a really unforgiving movement and gives a lot of good feedback for the person to work with. They know pretty instantly if they have it or not.
    .
    And if I'm working with a patient in pain, it can go down a bunch of different routes.
    Sometimes we focus on bracing as they find it to be a good symptom modifier.
    .
    If the patient is hypervigilant towards staying stiff all the time, I may try to get them to relax more and not brace so much. And other times I don't even approach the subject. Just depends on the person.
    .
    If we do focus on it, I tend to work on dialing the intensity up gradually. Rather than thinking about getting punched, I'd opt for pushing my fingers lightly into the stomach and having the patient push back against me and dialing it up to a tolerable level. I've also put patients supine and placed a light weight on their stomach and had them stiffen against it. Both work really well.
    .
    There are many ways to approach bracing. As most things, when, why, and how we do it is very context dependent.
    .
    Hopefully this gives you some strategies to think about and implement when desired.
    .
    #Prehab101
  • 3,762 81 6 hours ago
  • I can’t think of a cool caption other than me side eyeing all of the inevitable #sarinotsorry hashtags liiikeee~
  • I can’t think of a cool caption other than me side eyeing all of the inevitable #sarinotsorry hashtags liiikeee~
  • 619 6 20 April, 2019
  • UPPER BOD Warm-up
Lots of requests to have a little upper body warm-up left on my page, so here you go! You can watch a full follow along on my YouTube channel.
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Don’t forget to warm-up your beautiful bod. We have to keep it healthy and happy long-term! Here are some of my favorite exercises specifically for your next upper body workout.
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Forward Arm Circles, finding full range of motion in your shoulder by keeping your hips square.
Bent Over T, warming up the back of the shoulders are key especially with any presses overhead.
Tabletop Thoracic Spine, loosening up your mid back and finding some spine mobility.
Wrist mobility, there’s a lot of holding dumbbells and plank positions in upper body workouts, it’s important to prepare your hands for that.
Plank to Down Dog Reach, gets the hips and posterior body involved.
Plank to Side Plank, finding rotation in your warmup is key.
Lateral Lunge with Windmill Arms, throwing in some movement on the frontal plane will warmup joints in abduction and adduction.
Jump Jacks and Cross Jack, to get the heart rate up.
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SAVE this for later and tag a friend that forgets the warm-up a little too often.
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#warmup #upperbodywarmup #upperbody #movement #mobility #shoulders #durability #healthylifestyle #tlmethod #warmup #workoutvideo
  • UPPER BOD Warm-up
    Lots of requests to have a little upper body warm-up left on my page, so here you go! You can watch a full follow along on my YouTube channel.
    .
    Don’t forget to warm-up your beautiful bod. We have to keep it healthy and happy long-term! Here are some of my favorite exercises specifically for your next upper body workout.
    .
    Forward Arm Circles, finding full range of motion in your shoulder by keeping your hips square.
    Bent Over T, warming up the back of the shoulders are key especially with any presses overhead.
    Tabletop Thoracic Spine, loosening up your mid back and finding some spine mobility.
    Wrist mobility, there’s a lot of holding dumbbells and plank positions in upper body workouts, it’s important to prepare your hands for that.
    Plank to Down Dog Reach, gets the hips and posterior body involved.
    Plank to Side Plank, finding rotation in your warmup is key.
    Lateral Lunge with Windmill Arms, throwing in some movement on the frontal plane will warmup joints in abduction and adduction.
    Jump Jacks and Cross Jack, to get the heart rate up.
    .
    SAVE this for later and tag a friend that forgets the warm-up a little too often.
    .
    #warmup #upperbodywarmup #upperbody #movement #mobility #shoulders #durability #healthylifestyle #tlmethod #warmup #workoutvideo
  • 1,322 25 14 hours ago

Latest Instagram Posts

  • Cool little lateral raise variation that @jaggyjag and I gave a try.
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Benefits of this one being you can’t swing from being in a fixed in position and get constant tension from the cables. - 
Give it a whirl if you’re looking for a new exercise to throw in to a shoulder/push/upper body day.
  • Cool little lateral raise variation that @jaggyjag and I gave a try.
    -
    Benefits of this one being you can’t swing from being in a fixed in position and get constant tension from the cables. -
    Give it a whirl if you’re looking for a new exercise to throw in to a shoulder/push/upper body day.
  • 13 1 3 minutes ago
  • Kinda late but Happy Easter everyone! Ft my dog... Who doesn't like pictures 😂
  • Kinda late but Happy Easter everyone! Ft my dog... Who doesn't like pictures 😂
  • 29 6 41 minutes ago
  • Are your #dreams worth #fighting for?

Sometimes, #life can make your goals hard to reach. Almost like it’s a #test, to see how badly you want them.

Enter the #backinjury. 
Whilst #workingout, I noticed a inexperienced lifter in a dangerous position while failing to execute a safe #shoulderpress so I sprung into action to save him from a serious injury, but in the process I threw out my #lowback.

Pretty severe injury, to the point of having a few weeks off of #work with my clients. 
Although it has been #challenging dealing with the #emotions, #pain, & #complications regarding this setback, I’ve been #blessed.

Blessed in a number of ways. ✅ over the years, I have acquired the #knowledge, #education, #experiences as an #injuryrehab #specialist to deal with this complex injuries like this one. ✅ was reminded about the importance of empathy. Clients in similar situations endure a lot when they’re injured and need safe guidance into progressing their movements to avoid re-injury.

Life happens exactly how it is supposed to, and it’s up to us to make the most out of what is given. 
To rehab my back, I’ll need to get #backtobasics, where #impact & #intensity won’t be #riskfactors for re-injury. I’ll also need a game plan for progressing the workout in the right order, to maximize the results. 
1️⃣ rollout tissues with issues. Using the @yunitilifestyle roller.

2️⃣ Using movements that reduce impact on joints while improving movement efficiency. Usually floor based #CAR’s of the #hips & #shoulders With neutral spinal position 
Here are some floor exercise flows to: ✅ improve neutral spine position while hips move into internal/ external positions ✅strengthening the obliques and hips in dynamic lunging positions, keeping the spine from overextending over the injured #vertebrae. ✅ keeping a neutral spine when hip hinging, or extending backwards 
Not too shabby for someone that couldn’t sit up out of bed for almost a week. 
For your back pain to disappear, or any injury for that matter, hit me up.
  • Are your #dreams worth #fighting for?

    Sometimes, #life can make your goals hard to reach. Almost like it’s a #test , to see how badly you want them.

    Enter the #backinjury .
    Whilst #workingout , I noticed a inexperienced lifter in a dangerous position while failing to execute a safe #shoulderpress so I sprung into action to save him from a serious injury, but in the process I threw out my #lowback .

    Pretty severe injury, to the point of having a few weeks off of #work with my clients.
    Although it has been #challenging dealing with the #emotions , #pain , & #complications regarding this setback, I’ve been #blessed .

    Blessed in a number of ways. ✅ over the years, I have acquired the #knowledge , #education , #experiences as an #injuryrehab #specialist to deal with this complex injuries like this one. ✅ was reminded about the importance of empathy. Clients in similar situations endure a lot when they’re injured and need safe guidance into progressing their movements to avoid re-injury.

    Life happens exactly how it is supposed to, and it’s up to us to make the most out of what is given.
    To rehab my back, I’ll need to get #backtobasics , where #impact & #intensity won’t be #riskfactors for re-injury. I’ll also need a game plan for progressing the workout in the right order, to maximize the results.
    1️⃣ rollout tissues with issues. Using the @yunitilifestyle roller.

    2️⃣ Using movements that reduce impact on joints while improving movement efficiency. Usually floor based #CAR ’s of the #hips & #shoulders With neutral spinal position
    Here are some floor exercise flows to: ✅ improve neutral spine position while hips move into internal/ external positions ✅strengthening the obliques and hips in dynamic lunging positions, keeping the spine from overextending over the injured #vertebrae . ✅ keeping a neutral spine when hip hinging, or extending backwards
    Not too shabby for someone that couldn’t sit up out of bed for almost a week.
    For your back pain to disappear, or any injury for that matter, hit me up.
  • 12 1 50 minutes ago
  • I’ve done a lot , but I’ve never hated.
  • I’ve done a lot , but I’ve never hated.
  • 143 7 1 hour ago
  • Just a bit of pump after shoulders today 🙌🏼 Had the best workout!! So much energy, feeling so motivated without the pressure I’d been putting on myself 😇 Love the gym, it’s pretty much my favourite part of everyday, time to (try to ) grow 💪🏼
  • Just a bit of pump after shoulders today 🙌🏼 Had the best workout!! So much energy, feeling so motivated without the pressure I’d been putting on myself 😇 Love the gym, it’s pretty much my favourite part of everyday, time to (try to ) grow 💪🏼
  • 62 4 1 hour ago
  • ORIMLIGA förväntningar och utlovade GARANTIER
Om du köper en ny mobil finns det alltid en garanti med på köpet och visst hade det varit fantastiskt om det även fanns en garanti med på köpet när man tecknar sig för ett gymkort. 
Kategori 1: Om 3 månader har du plötsligt den efterlängtade beachformen. Voila! Bara sådär! 
Att gå ner i vikt kan man göra relativt snabbt i jämförelse med att förändra sin kroppssammansättning. Att bygga muskler tar tid och tyvärr har det även en hel del med genetiska förutsättningar att göra hur den processen kommer att se ut. Det är förstås inget man vill höra när PT2019 lägger ut sina fantastiska formbilder med Kalles fantastiska omvandling från överviktig till beachbiff på 3 månader. Enligt mig är det ett förslaget sätt att lura människor att betala stora summa pengar för orealistiska resultat. 
Kategori 2: Kvinnor som är rädda för att få för stora muskler om de börjar styrketräna. 
Den här fullständiga villfarelsen är en otroligt seglivad myt. Jag känner kvinnor som tränat stenhårt i MÅNGA år och de är långt ifrån bulliga i muskler. Citerar Elisabeth Ivars som är kvinna och PT: ” Att inte vilja styrketräna av rädsla för att "få stora muskler och se ut som en bodybuilder" är lika logiskt som att vara rädd för att bli en Formel 1 förare då du sätter dig bakom ratten på en Nissan Micra.

Att bygga muskler och förändra sin kroppssammansättning utan magiska piller tar TID. Mitt tips brukar vara att man ska lära sig att att tycka om träningen. Resultaten KOMMER och även om det i stor utsträckning beror på gener kommer ALLA att kunna uppnå bra resultat utifrån sina egna förutsättningar. 
Var realistisk och gnugga på i gymmet. Tro inte på alla reklamjippon där ”Kalle” och ”Nettan” fått fantastiska resultat på några månader. Det är REKLAM i syfte att sälja en produkt. Det är TOTALT orimligt och det det finns inga garantier överhuvudtaget. Den enda garantin är den du lovar dig själv att träningen på allvar. Utmana dig själv och lita på processen. 🔥❤️💪🏾💪🏾💪🏾
  • ORIMLIGA förväntningar och utlovade GARANTIER
    Om du köper en ny mobil finns det alltid en garanti med på köpet och visst hade det varit fantastiskt om det även fanns en garanti med på köpet när man tecknar sig för ett gymkort.
    Kategori 1: Om 3 månader har du plötsligt den efterlängtade beachformen. Voila! Bara sådär!
    Att gå ner i vikt kan man göra relativt snabbt i jämförelse med att förändra sin kroppssammansättning. Att bygga muskler tar tid och tyvärr har det även en hel del med genetiska förutsättningar att göra hur den processen kommer att se ut. Det är förstås inget man vill höra när PT2019 lägger ut sina fantastiska formbilder med Kalles fantastiska omvandling från överviktig till beachbiff på 3 månader. Enligt mig är det ett förslaget sätt att lura människor att betala stora summa pengar för orealistiska resultat.
    Kategori 2: Kvinnor som är rädda för att få för stora muskler om de börjar styrketräna.
    Den här fullständiga villfarelsen är en otroligt seglivad myt. Jag känner kvinnor som tränat stenhårt i MÅNGA år och de är långt ifrån bulliga i muskler. Citerar Elisabeth Ivars som är kvinna och PT: ” Att inte vilja styrketräna av rädsla för att "få stora muskler och se ut som en bodybuilder" är lika logiskt som att vara rädd för att bli en Formel 1 förare då du sätter dig bakom ratten på en Nissan Micra.

    Att bygga muskler och förändra sin kroppssammansättning utan magiska piller tar TID. Mitt tips brukar vara att man ska lära sig att att tycka om träningen. Resultaten KOMMER och även om det i stor utsträckning beror på gener kommer ALLA att kunna uppnå bra resultat utifrån sina egna förutsättningar.
    Var realistisk och gnugga på i gymmet. Tro inte på alla reklamjippon där ”Kalle” och ”Nettan” fått fantastiska resultat på några månader. Det är REKLAM i syfte att sälja en produkt. Det är TOTALT orimligt och det det finns inga garantier överhuvudtaget. Den enda garantin är den du lovar dig själv att träningen på allvar. Utmana dig själv och lita på processen. 🔥❤️💪🏾💪🏾💪🏾
  • 31 8 1 hour ago
  • Anyone else feel like it wasn’t a good workout  when you forget your Apple Watch/Fitbit at home? I couldn’t track my calories, heart, or how long I was at the gym for. 🤦🏽‍♀️
It was an ab/back day today and I stayed for a good 1 1/2 hour.
  • Anyone else feel like it wasn’t a good workout when you forget your Apple Watch/Fitbit at home? I couldn’t track my calories, heart, or how long I was at the gym for. 🤦🏽‍♀️
    It was an ab/back day today and I stayed for a good 1 1/2 hour.
  • 29 6 21 April, 2019
  • It’s leg day again. I swear I train upper body too! 😭🤷🏾‍♀️🤦🏾‍♀️😏
  • It’s leg day again. I swear I train upper body too! 😭🤷🏾‍♀️🤦🏾‍♀️😏
  • 64 7 15 April, 2019
  • Monday’s are made for leg day. Good morning insta 🌞🙋🏾‍♀️
  • Monday’s are made for leg day. Good morning insta 🌞🙋🏾‍♀️
  • 46 5 8 April, 2019
  • When you’ve just finished your last set and your glutes are on 🔥🔥🔥...
  • When you’ve just finished your last set and your glutes are on 🔥🔥🔥...
  • 53 6 29 March, 2019
  • Don’t wish for it, work for it (whatever that may be) 💕...
  • Don’t wish for it, work for it (whatever that may be) 💕...
  • 53 4 20 March, 2019
  • First ever attempt at hip thrusting at the squat rack, and bruh 😰 the struggle was real 😫...
  • First ever attempt at hip thrusting at the squat rack, and bruh 😰 the struggle was real 😫...
  • 13 3 6 March, 2019
  • Same outfit, different body 🙆🏾‍♀️ left was February, right is today 22 pounds lighter. It’s been a LONG TIME coming and the struggle is definitely real, but realistic goals stick unrealistic ones are just a phase. Oh, and this is only the beginning *snaps fingers*
  • Same outfit, different body 🙆🏾‍♀️ left was February, right is today 22 pounds lighter. It’s been a LONG TIME coming and the struggle is definitely real, but realistic goals stick unrealistic ones are just a phase. Oh, and this is only the beginning *snaps fingers*
  • 73 11 3 December, 2018