https://www.elevateptr.com/blog daily 0.75 2023-01-24 https://www.elevateptr.com/blog/what-you-should-know-about-mri-and-x-ray monthly 0.5 2023-02-01 https://www.elevateptr.com/blog/sghkgf3b8fta7xcg7541v3b793r3u5 monthly 0.5 2023-01-24 https://images.squarespace-cdn.com/content/v1/5e8e864be186970739c59fa6/b23ee8fd-f76d-4d5c-a722-f7fa7627bfca/PXL_20230124_131709180.NIGHT.jpg BLOG - Rock Your Handstands - Finger use Your fingers are arguably the most important part of the handstand. They help you to control the balance in your handstand. You want to make sure your fingers are actively gripping the floor. Place your hand on a flat surface and try to pull your finger tips in toward your palm. Take note of the muscles that become active, it’s much more than just the muscles in your hands, but also your forearms and even your shoulders. Peep that picture of my hand, that’s how active your hands should be in your handstand! https://images.squarespace-cdn.com/content/v1/5e8e864be186970739c59fa6/f6f9ecfe-7d74-46b8-8a30-5c26deb83ddc/PXL_20230124_132057626.jpg BLOG - Rock Your Handstands Then open up your arms and place your hands flat on the ground (bottom picture). This will give you an approximate distance for your hand to be in your headstand and handstand! https://images.squarespace-cdn.com/content/v1/5e8e864be186970739c59fa6/1539810a-da19-483c-898a-d210115ab439/PXL_20230124_131953371.jpg BLOG - Rock Your Handstands - Handstand arm placement trick Place your forearms on the ground. Make sure your finger tip touches your elbow. https://www.elevateptr.com/blog/bulletproof-shoulders-part-2 monthly 0.5 2022-01-25 https://images.squarespace-cdn.com/content/v1/5e8e864be186970739c59fa6/ee64d6d8-a5b4-404e-8263-a4f0914deac9/PXL_20210305_170543209.MP.jpg BLOG - Bulletproof Shoulders Part 2 - Level 3 Now try to straighten both legs and hold this position. Alternatively, you can keep the legs bent and begin to raise the arms overhead. Then repeat level 2 again and see if you can still maintain your spinal position and breathing. https://images.squarespace-cdn.com/content/v1/5e8e864be186970739c59fa6/9e784748-8f12-4c54-815f-8d5d2e79c2e5/Lumbarstab1.jpg BLOG - Bulletproof Shoulders Part 2 - Hollow Hold Progressions Level 1: Begin with your legs elevated, belly button pulled in, your lower back should contact the floor without your stomach bulging out. https://images.squarespace-cdn.com/content/v1/5e8e864be186970739c59fa6/9280fbd5-b286-407e-b714-dd59c6376031/PXL_20220112_205652482.MP.jpg BLOG - Bulletproof Shoulders Part 2 - Level 4: The full hollow hold The final level is a full hollow hold. In this position, your legs and shoulder blades are lifted off the ground and your arms are in full flexion or all the way by your ears. Your body should have a banana shape. https://images.squarespace-cdn.com/content/v1/5e8e864be186970739c59fa6/91d20dcb-b753-4b29-b398-6ec6173e4b9e/PXL_20210305_170532793.MP.jpg BLOG - Bulletproof Shoulders Part 2 - Level 2 If you can maintain this position, try to straighten 1 leg. Were you able to still hold that neutral spine or did you arch your back, or hold your breath? Bring that leg back to your 90/90 position and try it with the other leg, was there a difference side to side? https://www.elevateptr.com/blog/bulletproof-your-shoulders monthly 0.5 2022-01-12 https://images.squarespace-cdn.com/content/v1/5e8e864be186970739c59fa6/46699a46-c651-4355-9648-7495055d3d3c/Lumbarlock1.jpg BLOG - Bulletproof Your Shoulders - Lumbar lock start position: Begin sitting back onto your heels and bring your elbow together to touch each other and your knees (or as close to this as you can). https://images.squarespace-cdn.com/content/v1/5e8e864be186970739c59fa6/e79e8f4e-a96e-446e-b2c5-438ca38b0e22/Lumbarlock2.jpg BLOG - Bulletproof Your Shoulders - Lumbar lock set up: Place one hand on the small of your back. Try to keep your back in a straight line like shown in the picture. https://images.squarespace-cdn.com/content/v1/5e8e864be186970739c59fa6/cca93786-fa31-45b9-b2b2-0d96af6db1e0/Lumbarlock3.jpg BLOG - Bulletproof Your Shoulders - Lumbar lock movement: Look toward that side and up toward the ceiling. https://www.elevateptr.com/blog/5-exercises-to-relieve-headaches monthly 0.5 2023-01-24 https://www.elevateptr.com/blog/just-breathe-diaphragmatic-breathing-at-a-glance monthly 0.5 2021-06-24 https://www.elevateptr.com/blog/get-your-glutes-firing-better-with-this-exercise monthly 0.5 2021-06-25 https://images.squarespace-cdn.com/content/v1/5e8e864be186970739c59fa6/1623949033161-B89JW6FGG2GBT51E5B9Z/gluteals.png BLOG - Get your glutes firing better with this exercise! - But FIRST, an anatomy lesson: Your tush is made up of several muscles: 3 gluteals and some smaller, deeper rotators. When we talk about “strengthening your glutes'', there are 3 muscles that do different things. A. Gluteus Maximus: As the name suggests, this is the biggest of the muscles, it primarily functions in hip extension (or kicking your leg backwards) and helps you to maintain a good upright posture. B. Gluteus Medius: This muscle is smaller in size, but not smaller in function. This muscles functions to abduct the thigh (kick the leg out to the side) and helps to stabilize the pelvis. Fun fact: When you stand on your RIGHT leg, your RIGHT glut med is actually responsible for keeping your LEFT hip from dropping or maintaining the pelvis in a straight line. C. Gluteus Minimus: The smallest of the 3, it is pretty much a mini glut med. https://images.squarespace-cdn.com/content/v1/5e8e864be186970739c59fa6/1623949171882-LCLIG7ODC33JAB6VUGTD/PXL_20210507_113612633.MP.jpg BLOG - Get your glutes firing better with this exercise! - The exercise: Sidelying hip abduction at the wall (or Jack Lalanne’s as some have called them.) Begin lying on your side with your back against the wall. The leg you want to work should be on TOP. Bend your bottom leg and rotate your hips so your bottom hip is touching the wall. Straighten your top leg and keep your heel in contact with the wall. Lift your heel up. Make sure to point your toes slightly downwards. Hold for 5-10 secs and repeat up to 10 times. https://www.elevateptr.com/blog/best-groin-exercise-hip-adductors monthly 0.5 2021-06-21 https://images.squarespace-cdn.com/content/v1/5e8e864be186970739c59fa6/1623945184213-FYX1MU270GDH19TUE5RM/PXL_20210611_105648107.MP.jpg BLOG - Best Groin Exercise (hip adductors) - The exercise continued Progression of the above with leg off ground. Start with a bent leg off the ground and holding 10-15secs for 10 repetitions, then progress to the leg straight. https://images.squarespace-cdn.com/content/v1/5e8e864be186970739c59fa6/1623937390262-Y34T63DVWD3T325N20UF/PXL_20210611_105625068.MP.jpg BLOG - Best Groin Exercise (hip adductors) - The Set Up Grab a bench or a box or chair (start on the lowest setting, I think the bench is a bit tall for me and I’m tall, so starting on a shorter surface and building up is the way to go). Lie on your side and place your top leg on top of the bench with your knee bent, this leg is the adductors you will be isolating. Place your elbow on the ground (think forearm side plank set up). Your other leg can be bent or straight (straight will make it a little more challenging). https://images.squarespace-cdn.com/content/v1/5e8e864be186970739c59fa6/1623937474841-XPGLE5GSDV3V4K5T7HHA/PXL_20210611_105639740.MP.jpg BLOG - Best Groin Exercise (hip adductors) - The exercise: Begin by lifting your hip up off the ground (again, think side plank), but your bottom knee/leg can remain in contact with the ground. Once you can hold this position, you can then straighten your leg or lift your bottom leg up off the ground. You can train the adductors isometrically and hold this position for 10-15secs and repeat 10 repetitions, or perform 10-15 repetitions in 3-4 sets. https://images.squarespace-cdn.com/content/v1/5e8e864be186970739c59fa6/1623945709672-R09ACBB3TB6Y2XB6S653/SL+hip+ADD.png BLOG - Best Groin Exercise (hip adductors) If this is too difficult for you, or is painful. Try laying on your side and bending your top leg over the bottom (like this sexy guy here →) then lift your bottom leg off the ground. https://www.elevateptr.com/blog/6-exercises-to-avoid-groin-painpulls monthly 0.5 2021-06-18 https://images.squarespace-cdn.com/content/v1/5e8e864be186970739c59fa6/1623936682201-Q5A42UHNI0HU5P97DDXZ/PXL_20210617_131021542.MP.jpg BLOG - 6-Exercises to Avoid Groin Pain/Pulls - Static adduction against ball (adds) Start by lying flat on your back with legs straight or bent. Place a ball/folded pillow in between both knees. Squeeze the ball/pillow for 10 sec hold and then relax without letting the ball/pillow drop to the floor. If legs are straight out, place the ball in between both ankles. Knees bent works on the short adductor muscle group, while straight legs work on long adductor muscle group. https://images.squarespace-cdn.com/content/v1/5e8e864be186970739c59fa6/1623937474841-XPGLE5GSDV3V4K5T7HHA/PXL_20210611_105639740.MP.jpg BLOG - 6-Exercises to Avoid Groin Pain/Pulls - Eccentric Adduction (Copenhagen plank) Maintain both hips and trunk aligned straight, plank up on forearm by lifting hips up to midline. Hold for 10 seconds and repeat on other side. To increase challenge, lower leg can be straightened out, and/or raise bottom leg and hold. More on the importance of ADDUCTOR strength in the next blog post! https://images.squarespace-cdn.com/content/v1/5e8e864be186970739c59fa6/1623937390262-Y34T63DVWD3T325N20UF/PXL_20210611_105625068.MP.jpg BLOG - 6-Exercises to Avoid Groin Pain/Pulls - Eccentric Adduction (Copenhagen plank) Start by placing a chair at the end of your feet or with your knee bent as in the picture. Lay on your side with bottom leg bent to 90 degrees and top leg straight out on top of the chair. https://images.squarespace-cdn.com/content/v1/5e8e864be186970739c59fa6/1623936473680-TXH6TG6EB8FZ86V6KBNW/PXL_20210617_130348798.MP.jpg BLOG - 6-Exercises to Avoid Groin Pain/Pulls - Side lunge stretch Start with feet shoulder width apart. Take a step to the side with 1 leg (keeping other leg stationary) and slowly lower your body into a side lunge. The side lunge focuses on both strengthening and stretching the groin muscles, esp. the adductor muscle group. Hold stretch for 30 seconds and repeat on other leg. https://images.squarespace-cdn.com/content/v1/5e8e864be186970739c59fa6/1623936982129-SYCDV4OOQ6F2WA3PY6SW/PXL_20210617_130550037.MP.jpg BLOG - 6-Exercises to Avoid Groin Pain/Pulls - Slider adductor eccentric Start in a tall kneeling position. Extend one leg out straight and place foot on towel/slider, while keeping other leg bent. https://images.squarespace-cdn.com/content/v1/5e8e864be186970739c59fa6/1623937149121-CT1KHH54GBMKY1053LHL/PXL_20210617_130554612.MP.jpg BLOG - 6-Exercises to Avoid Groin Pain/Pulls - Slider adductor eccentric cont’d Maintaining the core engaged and back straight, slowly slide your leg out until you feel a stretch in the inner thigh. Hold for 2-3 seconds and pull the leg back in toward the lower leg. This exercise focuses on concentric and eccentric loading to the adductor group muscle. https://images.squarespace-cdn.com/content/v1/5e8e864be186970739c59fa6/1623936845524-2DFB9F6TFPHQEOTDCIBN/PXL_20210617_131054198.MP.jpg BLOG - 6-Exercises to Avoid Groin Pain/Pulls - Straight leg raises (hip flex, abd, abs) Start by lying flat on your back with one knee bent or straight. Keeping your core engaged, lift your other leg up keeping your knee straight. Back and pelvis should maintain flat against the floor. Hold for 3-5 secs and slowly lower the leg down. T he straight leg raise engages your hip flexors, hip abductors, and abdominals. https://images.squarespace-cdn.com/content/v1/5e8e864be186970739c59fa6/1623936371773-8N5DAQQ0MKP4NMK8B76M/PXL_20210617_130255138.MP.jpg BLOG - 6-Exercises to Avoid Groin Pain/Pulls - ½ kneel stretch with trunk rotation Start in ½ kneel position, one leg in front assuring your knee is 90 degrees bent and facing forward and other leg dropped to the floor just underneath the hip. Squeeze your glutes and slowly shift your hips forward (should feel a stretch on the front of lower leg). Then take the arm of the same side of front leg, place it inside of the knee and gentle press into your knee as you rotate your trunk (upper body) towards the opposite direction (facing away from the top leg). Hold stretch for 30 seconds and repeat on other leg. https://www.elevateptr.com/blog/ucpjetxe8309o4pqkqoh8e82sppoy1 monthly 0.5 2021-06-17 https://www.elevateptr.com/blog/avoid-shin-splints-with-these-5-tips monthly 0.5 2021-05-19 https://www.elevateptr.com/blog/low-back-pain-and-gymnastics-flipping-painful monthly 0.5 2021-04-05 https://www.elevateptr.com/blog/six-simple-benefits-of-strength-training monthly 0.5 2021-03-20 https://www.elevateptr.com/blog/is-it-pain-or-muscle-soreness monthly 0.5 2021-03-11 https://www.elevateptr.com/blog/avoid-back-pain-this-winter monthly 0.5 2021-01-18 https://www.elevateptr.com/blog/the-best-hip-mobility-drill monthly 0.5 2021-01-15 https://images.squarespace-cdn.com/content/v1/5e8e864be186970739c59fa6/1610754090301-RE6REQW5AG61UE4UP702/shinbox2+%282%29.jpg BLOG - The Best Hip Mobility Drill - The Drill: roll your legs to the right and try to get both knees in contact with the floor. Then return to the center and roll your legs to the left. Remember to keep your torso upright. https://images.squarespace-cdn.com/content/v1/5e8e864be186970739c59fa6/1610749248761-CVLMOE4MNSD6AKPITVB5/shinbox1.jpg BLOG - The Best Hip Mobility Drill - The Setup: Begin seated on the ground with your knees bents and feet separated a little wider than hip width. Make sure to keep your back straight and try not to round into the lower part of your back. https://www.elevateptr.com/blog/what-sucks-about-physical-therapy monthly 0.5 2021-01-07 https://www.elevateptr.com/blog/get-your-hands-up-a-simple-exercise-to-improve-shoulder-mobility monthly 0.5 2020-11-15 https://images.squarespace-cdn.com/content/v1/5e8e864be186970739c59fa6/1605299183899-9IM6BRMMEVMQZOTN7PF7/Thoracic+spine+exercise+wall+angels BLOG - Get Your Hands Up! A simple exercise to improve shoulder mobility Thoracic spine exercise wall angels https://images.squarespace-cdn.com/content/v1/5e8e864be186970739c59fa6/1605329754645-GA984IT9U1WS5U8817W6/angle+2.jpg BLOG - Get Your Hands Up! A simple exercise to improve shoulder mobility https://images.squarespace-cdn.com/content/v1/5e8e864be186970739c59fa6/1605329741221-EHIHAJVF5UXYYYTIRXHM/angle.jpg BLOG - Get Your Hands Up! A simple exercise to improve shoulder mobility https://images.squarespace-cdn.com/content/v1/5e8e864be186970739c59fa6/1605299098873-9UTCYIJKWJHTI6QFY0P3/Thoracic+spine+exercise+wall+angels BLOG - Get Your Hands Up! A simple exercise to improve shoulder mobility Thoracic spine exercise wall angels https://images.squarespace-cdn.com/content/v1/5e8e864be186970739c59fa6/1605299137143-7GSD56R4F9REZ3G5INZM/Thoracic+spine+exercise+wall+angels BLOG - Get Your Hands Up! A simple exercise to improve shoulder mobility Thoracic spine exercise wall angels https://www.elevateptr.com/blog/the-brettzel-stretch monthly 0.5 2020-11-13 https://www.elevateptr.com/blog/6-facts-about-posture monthly 0.5 2020-10-08 https://www.elevateptr.com/blog/talk-about-low-back-pain monthly 0.5 2020-10-08 https://images.squarespace-cdn.com/content/v1/5e8e864be186970739c59fa6/1598414766204-NAZS3HPFJR9RQPXIOOMO/research-about-lower-back-pain BLOG - Talking about your low back pain can relieve it! Talking about your low back pain can relieve it! https://www.elevateptr.com/blog/core-muscles-that-arent-abs-gasp monthly 0.5 2020-10-08 https://images.squarespace-cdn.com/content/v1/5e8e864be186970739c59fa6/1598412201213-VSR0CFS8KLYW1R35F5DJ/core-muscles BLOG - Core Muscles That Aren’t Abs…GASP! 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