A strong core is essential for maintaining proper posture, function and optimizing sports performance. Core endurance has also been found to play a more significant role in preventing injuries and low back pain than muscular strength👌 . . . The core can be thought of as a can, where the cylinder is comprised of the abdominals at the front, which wrap around the sides to meet the multifidus and paraspinals at the back; the top is the diaphragm; and the bottom is the pelvic floor. To this is also included the glutes and psoas💪 . . . All these muscles are closely interconnected through their fascial slings, and work in synergy with each other to allow for a stable foundation from which all other functional movements produced. If even one of these links is dysfunctional, the core will not be able to stabilize the spine and pelvis properly during upright movement; this will, in turn, eventually lead to compensations further up/down the kinetic chain🚨 . . . Because of this ”interconnectedness”, the core is best trained through compound, integrated exercises (with glutes and shoulders recruited simultaneously). Especially important is the ability to maintain stability of the spine and pelvis during movements of the limbs (dissociation) 🏃‍♀️ . . . The following is an intermediate-advanced level exercise that challenges core endurance, stability of the pelvis and shoulder girdle, dissociation of the hip movements from the pelvis, hip flexor and glute strength 🍑 . . . 🔹Begin in the quadruped position, hands in line with shoulders and knees in line with hips. Place a slider or towel under the toes of the working leg. Spine is neutral with sitting bones pointing toward wall. 🔹Press hands down and into floor, expanding area between shoulderblades; engage abdominals, inner thighs and muscles at armpits to maintain alignment. 🔹Lift knees just off floor, using abdominals - pull knees slightly forward to increase activation of hip flexors. 🔹Maintain position as foot on slider extends back, engaging glutes to lengthen leg out and away from hips. Use abdominals and hip flexors to pull leg back in, hingeing at hip and maintaining pelvis neutral - avoid tucking under.

Easing into the weekend with some mobility work 👌 . . . The following is one of my favorite mobility warm-ups to do with clients before a training session. This particular variation actively mobilizes the thoracic spine, #shoulders, #innerthighs, #hamstrings and #calves. It also works #hiphinge technique, and activates both the deep stabilizers and large power-producing muscles of the body. This makes it an excellent exercise for prepping the body for functional movement, as well as before any kind of movement requiring both mobility and #stability during rotation (i.e. #tennis, #golf, ball sports; activities of daily living)⛷🤼‍♀️🤸‍♂️⛹️‍♀️🤾‍♀️🏌️‍♂️🏄‍♂️🏊‍♀️🤽‍♀️🧗‍♀️🚴‍♀️💃🏃‍♀️🚶‍♂️ . . . OBS! Video is sped up x2 for IG - movement should be dynamic and controlled☝️ . . . 🔹Begin in a wide stance, dowel over shoulders (avoid placing too far up toward neck). Hand placement is wide enough so that there is no pinching at shoulders and collarbone is kept wide (avoid rounding shoulders forward). Spine is neutral with sitting bones pointing straight down. Feet are parallell with arches lifted and all toes in contact with floor👣 🔹Scoop elbows slightly forward to activate external rotators of scapula; hinge hips back as knee bends, simultaneously shifting body weight over supporting foot and rotating opposite elbow toward knee 👉 Really feel here that sitting bones are pulling back and ribs are rotating around sternum, hips remain still. 🔹Push away through foot to return to start, using #glutes to press #hips forward and elongating up through top of head. Keep ribs closed. 🔹Repeat 10-12 reps per side. . . . #physiotherapystockholm#physio#physiotherapy#physiofix#fascia#fasciallines#fascialtraining#fascialmobility#mobility#flexibility#spine#kineticchain#core#thoracicrotation#backpain#movementheals#justmove#rehab#prehab#functional#functionaltraining#functionalmovement#fit#fitness#fitspo#lateralline#spiralline#fitnessinspiration#healthy#moveyourbody

What my own training sessions look like - I count myself fortunate if I get even 5 minutes of non-interrupted ”exercise” time in 😅 . . . The #postpartum healing process takes much longer than 6 weeks, making the #postbaby check-up quite misleading👩‍⚕️ . . . Not only has pregnancy stretched the ligaments, fascia and muscles of the pelvis and abdomen, but the birthing process has also caused further trauma to the pelvic floor and stabilizing ligaments and fascia of the pelvic floor. There is, in addition, a surplus of hormones still circulating in the body, which remain up to ca 3-4 months after you have stopped breastfeeding. This will keep the ligaments lax, leading to increased instability of the pelvis and entire spine🧐 . . . Why is all this important? 🤨 1) Muscles that have been stretched or torn, no matter if they are located in the pelvic floor or somewhere else in the body, need time to heal (ca 2-6 weeks for milder strains and tears, and up to 6 months for total ruptures). 2) Fascial structures are not as elastic as muscles and tendons, and will therefore take double to triple the time to heal as muscle. Fascial health is also very much dependent upon proper hydration and nutrition. 3) Ligaments are also extremely vulnerable to stretching, and do not have the same ability as muscle and fascia to heal. One can liken them to a rubberband that one has stretched over and over and over - eventually it loses its retractile ability and remains stretched. This means that muscle strength is all the more important to create stability (in this case, the pelvis). . . . So even if one feels ’ready’ after those first 6 weeks, there still is a lot to consider before diving back into heavy training. Consider this: you wouldn’t start running after an ACL injury without first building a stable foundation of strength and stability. So why should #postpartumfitness be any different? . . . Take time to heal the body correctly from within and you will be reducing the probability of problems (#backpain, #sijoint dysfunction, incontinence issues, #prolapse, abdominal hernias, #diastasisrecti) later on. . . . Train together with your baby - they are your biggest fan!👶

An important but often overlooked area of #kneehealth is tibial rotation, or rotation of the lower leg🏋️‍♀️⛷🤾‍♂️🏌️‍♀️⛹️‍♀️🚴 . . . Rotation of the tibia is required for optimal extension and flexion of the knee. It is also needed for proper functioning of the hip and ankle/foot 👣 . . . In a healthy knee, the midlines of the femur and the tibia are centered in relation to each other. This allows for the bony surfaces of the knee joint and patella to glide smoothly, and for forces to be distributed equally through the entire ankle-knee-hip complex⚡️ . . . When the knee extends, the tibia rotates externally; in full extension, the knee is 'locked' into place due to the shape and position of the bony surfaces in relation to each other. When the knee bends, the tibia rotates internally; this serves to 'unlock' the interlacing bony structures and allows for the patella to glide forward/down in it's femoral groove 🎼 . . . Similar to the hip (see previous posts re: #hiphealth), internal rotation of the tibia is often restricted in those suffering from knee, calf, and ankle problems. In a healthy knee, there should be ca 20 degrees of tibial internal rotation in relation to the medial line of the femur. If this is in any way restricted, it will have implications up/down the entire kinetic chain (stay tuned for subsequent posts!!) 👈👈 . . . The following exercise utilizes FRC principles to actively train rotation of the tibia in relation to the femur: 🔹Begin in sitting, knee of workong leg bent. Hug thigh firmly to chest in order to 'lock' knee into place. Foot is fully flexed. 🔹Keeping knee as still as possible, rotate lower leg inwards and outwards, respectively. Use shinbone as a markor. Avoid 'pulling' with ankle - movement should occur first and foremost at the lower leg, with the ankle/foot following. 🔹Perform 10 reps per leg. . . . #physiotherapystockholm#physio#physiofix#physiofit#physiotherapy#knee#kneepain#kneerehab#hippain#anklepain#kneeCARS#functionaltraining#movementheals#justmove#fit#fitness#fitnessmotivation#fitspo#fitmom#kineticchain#runnersknee#runnersofIG#triathlon#sportsmedicine#prehab#sportsrehab

The ankle is one of the most neglected - and at the same time one of the most important - components of the lower body kinetic chain👠👡👢👟👞 . . . Proper ankle mobility is needed in everything from basic movements such as walking, stepping up/down stairs and rising up from a seated position, to squatting, running, jumping and all sports performance🚶‍♀️🏃‍♀️🚴‍♀️🏌️‍♂️🏋️‍♀️ . . . If ankle mobility is lacking, compensations will occur at neighboring joints such as the big toe, midfoot or calcaneus (heel bone); this may eventually cause problems further up the kinetic chain at the knee, hip and/or spine😬 . . . The ankle joint basically allows the tibia (shin bone) to glide forward as the knee bends over a fixed foot. Take squatting for example; in order for you to lower the body, the lower leg needs to shift forward over the foot, increasing the angle of dorsiflexion at the ankle🤓 . . . If dorsiflexion is limited, one common route of compensation is to allow the feet to rotate out and/or pronate, and the knees to cave in. If you have been reading earlier posts regarding #kneepain and #hiphealth, then you will remember that this obviously has implications for muscle activation, injury risk and overall function throughout the entire kinetic chain🙈 . . . The following exercises are focused on increasing both passive and active dorsiflexion. The second film clip utilizing PAILS/RAILS (basically a fancy name for describing the use of isometric tension vs dynamic muscle work to increase joint ROM) may not look like much; but I guarantee you it will 🔥🔥🔥! . . . 🔹Begin half-kneeling with bottom knee directly under hip and front foot directly in line with knee. 🔹Tuck pelvis slightly under to engage glutes and avoid sagging into low back. 🔹Lift arch of front foot, keeping big toe joint and all toes in contact with floor - this is important!! 🔹Hinge gently forward so that a stretch is felt along back of achilles/calf - OBS! if you are very flexible you may not feel a significant stretch. Repeat 8-10 times. 🔹Ankle PAILS/RAILS: Remain in the forward position after the last rep; keeping arch high, press big toe and all toes down and into floor. 🔹CONTINUED 👇👇👇👇

Welcome to week 19 of #pilatesphysio! Every Monday, I will highlight a non-pilates rehab exercise which Kim @studiofocuspilates will translate directly to one of the #pilates apparatus!💪 . . . Continuing the theme of #shoulderhealth and #shoulderstability in relation to #corecontrol🤘 . . . 99% of movements, whether it be athletic or every day activities, require a stable spine. This is provided by the abdominal muscles which, in turn, allow for optimal movement of the limbs🤓 . . . Why is this important? In order to have an optimal level of function/increase sports performance, the body must be able to transfer force efficiently from the lower to upper body (and vice versa). This is achieved through proper alignment and coordination of the trunk muscles.🏋️‍♂️ . . . How does this affect the shoulder? Without proper alignment of the spine, the abs will not be at a muscle length that can optimally support the spine. This often causes the ribcage to ’pop out’ and/affects the convex surface of the thoracic spine; as a result, the shoulderblades are unable to glide properly over the back of the ribs and the supporting muscles of the upper back and shoulder are not able to function as they should😬 . . . The following two variations of the ball plank are suitable in the later stages of shoulder/back rehab, once adequate alignment and strength has been achieved: 🔹Ball plank prep: Begin in quadruped with forearms on ball, elbows in line with shoulders and knees directly under hips. Spine is neutral with sit bones pointing back. 🔹Engage abs; press forearms straight down into ball, broadenening space between shoulderblades and engaging armpits to support. 🔹Inhale to prepare; on the exhale, squeeze abs and lift knees a centimeter or two from floor. Lower in a controlled manner. For added difficulty, alternate lifting feet. 🔺For the ball roll-out: Begin kneeling, spine neutral and abs engaged. Ball close and hands on ’edge’ of ball. Tuck pelvis slightly to engage glutes - this will help reduce tendency to sag into low back. 🔺Keep torso rigid (squeeze abs and glutes!) as you roll forward onto forearms - actively press down into ball, separating shoulderblades. 🔺👇👇

As described in earlier posts, the #shoulder joint is one of the most commonly-injured areas of the body. This is due to the high amount of #mobility at the cost of #stability, which makes it prone to both acute/traumatic and chronic/overuse injuries😬 . . . Stability is achieved through a number of factors, including proper #alignment of the #spine and ribcage (which allows for proper shoulderblade movement), as well as #flexibility #strength #coordination and #neuromuscularcontrol of the surrounding muscles🤓 . . . Core strength and stability also plays a vital role in maintaining #shoulderhealth. The #core muscles (deep #abdominals, diaphragm, paraspinals, #glutes, pelvic floor and muscles of the pelvic girdle) provide the shoulder girdle with a stable foundation from which functional limb movement may occur💪 . . . Correct spinal alignment = optimal core activation = efficient distribution of forces between upper & lower body = optimal function & decreased stress at shoulder girdle👌 . . . The following exercise is a dead bug variation utilizing unilateral load; this serves to facilitate greater core activation as the side opposite the weight must work to stabilize the body:🤸‍♂️ . . . 🔺Begin supine with neutral spine, legs elevated to 90/90 table-top position. 🔺Extend one arm up toward ceiling, holding a KB or dumbbell in hand. Glide shoulderblades down toward middle of back, broadening the space between - keep extending arm up against the weight of the KB, as if trying to ’suction’ shoulderblade flat against ribcage. Engage muscles at armpits to maintain. 🔺Exhale gently, gliding ribs down and together. At the same time, extend leg same side as KB, lengthening out and away from hip. Pull abs in an together to hold. 🔺Inhale to prepare; exhale as arm holding KB bends 90 degrees out to side, opening collarbone - keep extending up against weight of KB as arm bends, trying to avoid shoulderblade jutting down into floor. Press back up on thr Inhale, initiating movement from armpit and shoulderblade. 👉Focus keeping abdominals engaged to maintain ribcage and spinal alignment throughout. Avoid twisting/bending of torso. . . . #physiotherapystockholm#physio

An exercise that works both the core and shoulder together? Yes please! 🙌 . . . The following exercise utilizes what is called ’triple flexion’ - basically flexion occurring simultaneously at the ankle, knee and hip. Triple flexion requires the deep stabilizing muscles of the core to be recruited, providing spinal stability during limb movement🏋️‍♂️ . . . Triple flexion is part of our developmental neurological patterning, which lays the foundation to almost all functional movements - walking, running, jumping, power movements etc 🚶‍♀️🏃‍♂️🤺⛹️‍♂️⛷ . . . Take running for example 👉 the stride leg passes forward by flexing at the hip, knee and ankle, preparing to drive the foot down into the ground; it is thereafter followed by triple extension (extension at the hip, knee and ankle) which is where power is produced to propel the body forward🏃‍♂️🏃‍♀️🏃‍♂️🏃‍♀️ . . . Triple flexion is also needed in movements such as squatting, lunging, crawling, getting up and down from a seated position, picking something up from the floor etc. Basically all movements can be trained from a triple-flexed position🚼 . . . Here, I am utilizing triple flexion to help maintain core activation as the arms move overhead. This is important in order maintain optimal positioning of the spine - especially placement of the thoracic spine and ribcage - which in turn allows for optimal positioning and movement of the scapula💪 . . . 🔹Begin in the 90/90 position, feet actively flexed; place band around feet and hold ends in hands, arms actively extending toward ceiling. 🔹Spine neutral with sitting bones pointing toward opposite wall. Slide shoulderblades down, engaging muscles at armpits; draw ribs down, pulling abs in and together to hold position. 🔹Maintain core connection, and engage inner thighs and glutes; Inhale to prepare. 🔹On the exhale, lengthen arms out and away from shoulder, extending back over head - extend only so far that ribcage does not begin to ’pop out’. 👉Use the exhalation to actively sink sternum down and into floor, pulling abs further together. 👉Initiate arm movement from armpit, scooping shoulderblade and lengthening arms overhead and pressing INTO the band.

The #lunge is one of the most functional movements that can - and, in my opinion, SHOULD - be implemented in a training program, no matter training level🏋️‍♀️ . . . Why? Because of it’s #unilateral nature, the lunge directly mimics the reciprocal movements performed in every day life i.e. walking, climbing stairs, lowering one’s self to the floor etc. It is also directly applicable to most sports, especially those that require running, jumping and/or power movements🚶‍♀️🏃‍♂️⛹️‍♀️🤸‍♂️🤾‍♀️🏌️‍♂️ . . . The lunge may also be varied depending on training intent to emphasize more #quadriceps #hamstrings glutes and/or hips. In addition to training overall balance, coordination and stability, the lunge also elicits an increased metabolic response (⬆️ big #muscles recruited = ⬆️ calories burned), as well as stimulates the neural- and muscle mass development needed for #sportsperformance💪 . . . 🔹Basic Static Lunge: Emphasis should be on the #eccentric lowering phase, with focus on recruiting the glutes, hamstrings and #quads, as well as flexibility through hip of back leg👌 🔹Front Foot Elevated Lunge: Increases recruitment of the vastus medialis and glute med muscles - both of which are necessary for maintaining alignment/stability at the knee. This is especially important in sports placing heavy demands on the #knee i.e. #skiiing, skating, #running and all power movements⛸⛷ 👉Begin standing in a wide split stance position with back heel raised, feet/legs parallell, and spine neutral with sitting bones pointing straight down. 👉Tuck pelvis slightly under and squeeze glutes forward to increase glute involvement as well as stretch through hip of back leg. 👉Lift arch of front #foot, maintaining contact down through big toe joint, all toes and heel (foot tripod). Drive foot straight ⬇️ and into floor, engaging hams and glutes. 👉Keep hips square as BOTH legs bend slowly to 90 degrees, resisting the lowering by maintaining pressure of foot down into floor. Feel here that the thigh of the front leg is driving back deep into the hip socket. 👉Actively press down through heel, using glutes to return. ‼️OBS! Avoid pressing forward into front knee/knees from deviating in/out.

Welcome to week 18 of #pilatesphysio ! Every Monday, I will highlight a non-pilates rehab exercise which Kim @studiofocuspilates will translate directly to one of the #pilates apparatus!💪 . . . Continuing our current theme of #shoulderhealth with the bottoms-up kettlebell press🌟 . . . This is a great exercise to both build #shoulderstrength and work #functional mobility. Also, the half-kneeling position increases involvement of the glutes and core🙌 . . . Part of the difficulty of the KB press is to maintain the KB in an upside-down position. It is, however, exactly this position which serves to stimulate the stabilizing muscles of the scapula and shoulder, along with the entire core! This occurs through what is called ’irradiation’⚡️ . . . In order to maintain KB position, the rest of the arm is tensed. This tension irradiates proximally, creating increased stability at the shoulder. Similarly, the core and supporting glutes are also tensed in order to keep the body upright; this tension also irradiates to increase strength at the shoulder🏋️‍♂️ . . . I prefer to perform this exercise with a slight forward scooping movement of the arm, in order to facilitate movement of the scapula:👌 🔹Begin in 90/90 half-kneeling, holding KB upside-down in hand opposite to forward leg. Palm is facing in, elbow close to body and collarbone open. Engage muscles at armpit, creating a ’crutch’ to hold up #shoulder. 🔹Spine is neutral, abs scooping in and together, pelvis tilting posteriorly (slight tuck under) in order to engage glutes and provide stretch through front of down thigh/hip. Inhale to prepare. 🔹Press front foot down and into floor, squeezing #glutes; at same time, exhale and scoop elbow forward and up, pressing from shoulderblade - feel here how the scapula glides over the back of the ribs, following the movement of the arm (see film 2). 🔹Inhale at top of movement; exhale and keep *pressure up through KB* (important!) as arm lowers, ’catching’ movement from armpit and gliding #scapula back to start, opening collarbone. 👉Keep #abs engaged, ribs closed throughout. ‼️OBS! This exercise should be avoided if you are currently exp shoulder pain.

Getting some glutes and hammies on to end this Sunday! 🍑🐷 . . . The more time spent sitting, the more likely the development of weak glutes and lower back problems. On top of that, most of us sit too far forward, hunching over pur desk or leaning closer to the computer screen. This, in turn, causes the hip flexors to become tight and the glutes and hamstrings to ’switch off’🔚 . . . I am a huge fan of unilateral training as it unveils discrepancies between sides and therefore allows for more effective gains in strength. And one of the best unilateral exercises for glute and ham strength is the SL bridge with opposite hip flexion🌟 . . . By keeping the opposite knee close to the chest, the pelvis is kept in a posterior tilt - this position more effectively engages the hamstrings and glutes, and ensures that the low back does not arch✅ . . . This variation also works the rest of the core, including the abdominals and erector spinae. The gluteus medius, minimus and hip adductors are also activated in order to help stabilize the pelvis, hip and knee - this is, of course, important during all walking, running and power movements of the lower limbs 🙌 . . . 🔹Begin supine holding one leg to chest, the other placed as close as possible to bum. Spine is long and abs engaged. 🔹Flex foot - this position fires glutes more, as well as activates dorsalflexors of the lower leg/foot which are important during gait. 🔹Press heel straight down and into floor to engage hams and glutes; thereafter, lift hips straight up toward ceiling. Engage inner thighs to avoid allowing knee falling out to side - knee should be parallel and pointing up to ceiling. 🔹Hold 2-3 sec, squeezing sittingbones before lowering in a controlled manner - keep pressing heel into floor to resist. Repeat. 👉 Keep abs engaged throughout! . . . #physiotherapystockholm#physio#physiotherapy#physiofit#physiofix#core#glutes#hamstrings#innerthighs#legday#beachbum#fit#fitness#fitspo#fitnessmotivation#fitnessinspiration#fitmom#fitmum#health

Nytt för 2018 - KnäPrehab!! KnäPrehab är träning som sker i grupper av 3-5 personer, vilket möjliggör en personlig och individanpassad träningsupplevelse! Fokus med KnäPrehab är att stärka de muskler som ansvarar för stabilitet och styrka i knäleden. Detta innebär även muskler i bål, höft, underben och fot. Denna grupp är utformad för de som haft värk i knäna under en längre period, tidigare knäskada eller knäoperation. Den är också perfekt för de som tränar och som vill förebygga skador vid t ex löpning, styrketräning, dans, fotboll mm. • Vad: KnäPrehab • När: Måndagar kl 13 med start 12:e februari 2018. Efter det finns möjlighet till drop-in, i mån av plats. •Var: Physiotherapy Stockholm, Eriksbergsgatan 10B, Östermalm •Pris: 2 200kr för 10ggr / 250kr drop-in 👉För frågor & anmälan: fysioanna@gmail.com