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BSR Physical Therapy
United States
เข้าร่วมเมื่อ 11 ม.ค. 2014
Do you want to move without pain getting in your way? We know how frustrating it can be when pain stops you from living your life. You deserve to freely move within your home, community, or sport without pain. Since 2007 the doctors of physical therapy at BSR have helped thousands of people move without pain. Call us today. Schedule your initial evaluation with a physical therapist. Your physical therapist will teach you how to move without pain. Your physical therapist will listen to your concerns, teach you how to move, keep you on track, and progress your treatment until you achieve your goals. Don't let your pain stop you anymore. After completing physical therapy you will have control over your pain and be back to living the life you deserve.
Exercises for IT Band Syndrome
Poor Hip Muscle Function Proven in Athletes with IT Band Syndrome
A 2023 review of all the available evidence on IT Band Syndrome further refutes the idea of tightness and “friction” as the source of knee pain. Researchers concluded that female runners with IT Band syndrome have less hip internal rotation when running. Also, and more importantly, injured runners had weakness in their hip abductor muscles.
The gluteus medius and minimus are the primary hip abductors. These important muscles control the position of the pelvis and femur during running, jumping, and other sport-related activities. Injured athletes must strengthen and re-educate these muscles to unload painful tissues around the knee, like the IT Band.
Learn more: www.bsrphysicaltherapy.com/2024/02/10/exercises-for-it-band-syndrome
A 2023 review of all the available evidence on IT Band Syndrome further refutes the idea of tightness and “friction” as the source of knee pain. Researchers concluded that female runners with IT Band syndrome have less hip internal rotation when running. Also, and more importantly, injured runners had weakness in their hip abductor muscles.
The gluteus medius and minimus are the primary hip abductors. These important muscles control the position of the pelvis and femur during running, jumping, and other sport-related activities. Injured athletes must strengthen and re-educate these muscles to unload painful tissues around the knee, like the IT Band.
Learn more: www.bsrphysicaltherapy.com/2024/02/10/exercises-for-it-band-syndrome
มุมมอง: 390
วีดีโอ
The Best Exercises for Chronic Ankle Instability
มุมมอง 6638 หลายเดือนก่อน
Neuromuscular and Strength Training Proven to Help Chronic Ankle Instability A 2022 study published in the Journal of Healthcare looked at 67 athletes with chronic ankle instability. Participants were separated into 3 groups. One group did 8 weeks of strength training with resistance bands. The second group did 8 weeks of neuromuscular training exercises focused on balance and stability. The th...
Single Leg Balance Progression
มุมมอง 3K8 หลายเดือนก่อน
You should be able to stand on one leg with little or no sway of your body for at least 20 seconds. You’d be surprised how many seemingly healthy people cannot do this. For practice, stand tall with your feet together and hands on your hips. Lift one leg so your knee is at the height of your hip. Bend your knee slightly. Hold this position for up to 30 seconds. Stay tall. Do at least 3 reps on ...
Forward Backward Jumps
มุมมอง 1K8 หลายเดือนก่อน
To train dynamic balance, we recommend progressing to single-leg jumps. Balance on one leg with both hands on your hips. Jump forward and back on one leg for 6 reps. Jump as far as you can without losing your balance. At first, perform this exercise slowly. Control each landing by balancing for 3 seconds. Maintain good posture with your hands on your hips with each jump and landing. Once you ca...
Single Leg RDL
มุมมอง 1.2K8 หลายเดือนก่อน
The single-leg Romanian deadlift is a more challenging progression. Stand on one leg with one hand on your hip. Slowly bend at the waist and attempt to touch your foot with your opposite hand. Your opposite leg remains straight and in line with your trunk. Do 8-12 reps on each side. We recommend 2 to 3 sets without weight to start. Once you can perform this exercise without losing your posture,...
Lateral Jumps
มุมมอง 2.7K8 หลายเดือนก่อน
Side-to-side jumps are challenging for people with ankle instability. Perform these jumps only after you gained some level of proficiency and confidence with forward-backward jumps. Balance on one leg with both hands on your hips. Jump side to side on one leg for 6 reps. Jump as far as you can without losing your balance. At first, perform this exercise slowly. Control each landing by balancing...
Single Leg Med Ball Toss Progression
มุมมอง 5118 หลายเดือนก่อน
After you can stand on one leg for 30 seconds, you can add upper body challenges. The single-leg med ball toss is a fun and challenging way to work on your balance. Start with a 2- or 4-pound medicine ball chest pass. Once you can perform 10 reps without losing your posture, try overhead or side throws. Shoot for 3 sets of 10-20 reps on each leg.
Forward Step Down
มุมมอง 2.4K8 หลายเดือนก่อน
Stand on top of a 6- to 8-inch step or small box. Place your hands on your hips. Hang one foot over the front edge. Perform a slow and controlled single-leg squat. Lightly touch or tap your heel to the floor before returning to the start position. Do 3 sets of 6 to 10 quality repetitions on each side. This is a more advanced exercise that requires control and coordination. Also, without adequat...
Side Step with Band at Foot
มุมมอง 7498 หลายเดือนก่อน
Loop a small resistance band around your feet. Positioning the band in this manner maximizes gluteus medius activity and minimizes TFL muscle activity. Start in a semi-squat position and maintain it throughout the exercises. Keep tension on the band as you slowly side-step to one side. Take 3 slow and controlled steps before reversing back to the starting position. Cycle through side-stepping t...
Side Plank
มุมมอง 2928 หลายเดือนก่อน
Lie on your side with your elbow lined up under your shoulder. Keep your knees straight so your lower body is lined up with your trunk and upper body. Prop your upper body up on your elbow. Now, the only body parts touching the floor are your elbow and foot. Maintain alignment of your body in this position for at least 10 seconds. Perform 10 repetitions on one side before switching over to the ...
Neck SNAG
มุมมอง 4908 หลายเดือนก่อน
The self-SNAG is the single best exercise for headaches that you can do on your own. The self-SNAG exercise has been studied extensively and proven to help people with headaches. “SNAG” stands for sustained natural apophyseal glide”. This sounds like a lot but it indicates an exercise that stretches the neck in the direction that the joints are lined up in. These exercises are meant to be pain-...
The Best Exercise for Headaches and Neck Pain
มุมมอง 1428 หลายเดือนก่อน
A 2021 study published in the Journal of Manual and Manipulative Therapy looked at 20 people with headaches originating from the neck. All participants attended 8 physical therapy sessions. This included a manual therapy technique and instruction in a single home exercise. After 4 weeks, overall pain decreased by 66%. Headache-related function improved by 60%. Also, significant improvements in ...
Arm Openings
มุมมอง 2839 หลายเดือนก่อน
Many traditional methods of muscle training require maximal effort. However, with Pilates, the focus is on energy efficiency and movement quality. Each exercise is repeated only a few times, usually 3 to 5. During each exercise session, the body is constantly being exposed to new challenges. Arm openings are great to start with. Arm openings improve rib cage and spine flexibility. Learn more: w...
Breaststroke
มุมมอง 2519 หลายเดือนก่อน
Many traditional methods of muscle training require maximal effort. However, with Pilates, the focus is on energy efficiency and movement quality. Each exercise is repeated only a few times, usually 3 to 5. During each exercise session, the body is constantly being exposed to new challenges. Breaststroke is great to start with. Breaststroke strengthens your upper back and improves posture. Lear...
Mountain Pose
มุมมอง 2169 หลายเดือนก่อน
Yoga postures that we find helpful for people with neck pain. Tadasana, or “Mountain Pose”, improves flexibility, posture, and balance. Maintain each posture for 10 to 20 seconds. Learn more: www.bsrphysicaltherapy.com/2024/01/14/pilates-and-yoga-exercises-for-neck-pain
Shoulder Strengthening Exercises Help Neck Pain
มุมมอง 1689 หลายเดือนก่อน
Shoulder Strengthening Exercises Help Neck Pain
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being a therian, i enjoy this 100% broskies
So if I cant do this with my left leg (had ankle debridement, ligament repair, bone spur removal surgery 4 months ago , what can I do to be able to do the frontal step down?
I want to be Mister Bear 🐻
I promise you, this guy has no evidence of anyone eating people’s pets. He just regurgitates nonsense that he’s heard, whilst speaking in a self-righteous tone and taking a sip. You’re not cool, man. You’re a moron.
wait do these work on shoulders or not ?
I use dog crawl every morning if I crawl on the street for a newspaper
Try the bear crawl tomorrow morning
name of the machine
Free Motion Dual Cable Cross
When I did them a weird noise came out when I was breathing
That’s weird 😄
Thank you so much, I needed this to activate my leg muscles for basketball!❤
Glad it helped!
You don't turn with the pull?? Seems like you're not getting full extension.
This video does not include rotation of the trunk. Stationary trunk. Full extension of what?
The instructor makes the exercise look relatively easy, but definitely a challenge for me.
You can do it!
Thanks for sharing.
Our pleasure!
75k views and only 388 likes is outrageous. Also, if we do it as slow as possible, is it better?
Slow is better
My right first rib is dislocated from the vertebra, and i can feel it as it elevates when i shrug. Any suggestions? Note : after 23 years of pains and agony in my neck and head, i was diagnosed with a first rib dislocation just yesterday by a traditional healer.
Rib dislocations are rare. If you have a dislocated rib please seek clearance from an orthopedic doctor before doing any new exercises.
@@bsrphysicaltherapy1392 i will do that but i have done all sorts of exercises, so i guess if there any harm, then it is there already. Thank you so much for the advise, but if there was a confirmed dislocation, is there any non surgical treatment for that or it will always be surgery?!
Rip me shoulder 😢
😗
Which exact muscles does this one target? Like, what are the exact names of them?, because I need an alternative for targetting these exact muscles due to musculoskeletal issues.
Gluteus medius, gluteus minimus, gluteus Maximus, and quadriceps.
That’s not what a diver is 🫣😉🎶😎😶🌫️🤑🤪🤨😏😱🖕
All divers are not created equal.
How long before you start to typically see progress?
Expect improvements in strength within 4-6 weeks (given you exercise at least 2-3 days per week).
Where are the quadrobists?
here!
No such thing as a dumb question?
Going to try this, as Ive just started slow leg kicks in taichi and struggling with balance.
Hope it is going well.
we had to do these for what felt like years around the field because of a retard at practice 😢😢
thank you
You're welcome
I heel strike really bad. Any uggestions on how to stop? Visually. No one is is actually showing in a budeo how to do it.
Hello. Could you describe what you mean by a bad heel strike?
What about doing this upright while seated? Or is this way better?
Sitting is fine if there is a reason you can’t lie face down. However, when lying prone you are training against gravity. Also, when done in prone it prevents some of the compensations that might happen sitting.
i thought its not good when you sway side to side
it is, plank shoulder taps train your hamstring and your abs
Right. Try to resist side to side movement of your trunk as much as possible.
@@bsrphysicaltherapy1392 thank you , this is what i wanted to know 😊
I've been doing these on my mattress. Thank you for demonstrating.
You're so welcome!
Bears don’t crawl buddy Get a job
Thank you
Thank you
You're welcome
Thanks.
You're welcome
What about getting that last bit of range of motion past the knee pain between 35° to the 90° angle? I get stuck right at 35-45° and a sharp pain shoots across the inner right side of the left knee cap from a previous dislocated knee incident in December of 2023. It's so close to healing and wanted to know what is causing the pain and what I can do at home to work that last bit of range of motion so I can fully extend my knee and catch my full bodyweight going down a flight of stairs.
With a history of patella (knee cap) problems you are better off strengthening your lower body in weight bearing positions (small arc step downs, partial squats, etc.). It is also very important to strengthen your glutes.
Bear crawls?
Bear Crawls!
I don’t usually answer my own questions but…. pubmed.ncbi.nlm.nih.gov/32820139/ So this placement does strengthen at least the Supraspinatus muscle = to normal heavy lifting exercise. The benefit is using a much smaller weight to avoid potential injury especially when rehabbing your injured muscle.
Ok, kinda unhelpful. Our rotator cuff muscles are above the band you are using. Is this really effective on the rotator cuff?
I don’t usually answer my own questions but….. pubmed.ncbi.nlm.nih.gov/32820139/ So using this technique = not using this technique. However, if you have an injury, you are allowed to use a much smaller weight and avoid further injury from the heavier load.
BFR training is proven to increase strength and hypertrophy in muscles both distal and proximal to the cuff. So, yes this form of training is more than helpful. Here is supporting evidence: pubmed.ncbi.nlm.nih.gov/32423577/
Good demo, thank you
You are welcome!
🎉🎉🎉
Would this alone help achieve front splits
Tough to answer. Depends on many other factors. To do splits, a great deal of hip Flexion and extension is needed.
Thanks for sharing
Thanks for watching!
Very much helpful
Glad you think so!
Wouldn’t it be to help improve internal rotation rather than external?
I would expect it to improve both hip internal and external rotation.
So helpful! Hits just the right spot
Glad it was helpful!
Training for taekwondo wish me luck ><
Hope your training is going well!
I see he is doing nothing
how do you avoid engaging rhomboids as well?
Well, the rhomboids are going to remain active during any exercise targeting the scapular muscles. You can minimize activation of the rhomboids by avoiding any type of shoulder shrug (elevation) during the exercise. Shoulders back and down. Positioning the palms down towards the floor also seems to help with proper muscle recruitment.
good stuff! this helped me with my rounded shoulder related pain
Great to hear!
Can anyone tell me why people always seem to do a second jump after they land? What is the benefit of this?
Great question! What you are describing is often referred to as a "depth jump". This involves stepping off a box and upon landing immediately jumping as high as possible. When landing, the lower body muscles are quickly stretched via an eccentric (or lengthening) muscle action. During this quick stretch, elastic energy is stored up in the muscle and later used to increase force production when jumping. Also during the landing (eccentric muscle action), special sensors within the muscles are stimulated (muscles spindles). This also increases the force-generating capability of the muscle during the jump. This is the essence of plyometric exercises: a quick stretch applied to a muscle allows it to generate greater force provided the time between the two phases (landing and jump) is short. Depth jumps are higher intensity plyometrics. It is crucial that landing technique is mastered before progressing to this type of training.