Statera Idrettsklinikk, Sandnes Videos

SUPPORT YOUR SHOULDERS 💫 Everyone need some support, so don't neglect your shoulders💪🏼 The "shoulderblade", scapula can move in different directions ▫️Depression (down ☹️) ▫️Elevation (up 😊) ▫️Adduction/retraction (inn to the midline) ▫️Abduction/protraction (away from the midline) ▫️rotation (inn & out) So since it can move in different ways we can try to load it in different positions. This video shows some of my "go to" warm-up exercise. ▫️scapula pushups ▫️dip support depression ▫️dip support pro/retraction ▫️bodyrow support retraction ▫️hanging depression Try to do 8-10 reps, 1 set of each of them and tell me what you think. Tag your friends who need to give their shoulders some support 💪🏼😄 #makegoodgreat #bemorehuman #movementismedicine

"S H O U L D E R W A L K" Have you tried this exercise? This is a nice exercises for chest, shoulder and biceps. 🔹Bring your hands together as close as possible behind you 🔹"pull" your shoulderblades "down" and together, creating tension 🔹While staying active, gradually start "walking" your hands away from the midline until you hit the floor with your shoulders. 🔹Keep tension all the time and "walk" back up to the starting posit again. Try to do 5-10 reps, 1-2 sets - Get it 👊 #movementismedicine #ettrörligare2019 #makegoodgreat #bemorehuman

INJURY PREVENTION 👊 Did you know that a single strength exercise can almost halve one of the most common injuries in ball games? ⚽️🚨 But even though the injury puts many out of both matches and training, players are hesitant to use the exercise. 🤔 I wonder if athletes like @kristoffer.v.ajer @stuarmstrong and @davidbeckham is using this exercise? The Copenhagen adduction exercise is a easy and simple exercise to implement in a training program 💪🏼 This video shows variations to be done without a partner. Start slow and gradually increase progression.📈 Below is the prescribed dosage used by Harøy et al in their recent study.🤓📑 Training protocol for the Adductor Strengthening Programme 🏋️‍♂️Pre-season 🔹Week 1: 1 x3-5 per side 2x per week 🔹Week 2: 1 x3-5 per side, 3x per week 🔹Week 3-4: 1x7-10 per side, 3 x per week 🔹Week 7-8: 1x12-15 per side, 2x per week ⚽️In season: 🔹1 x 12-15 per side, 1 x per week 🔸Of every male football player injured, every sixth is put out of play due to groin injury. 🔸Almost 30 percent of players are at all times bothered by groin problems. 🔸Football, hockey and rugby players are most exposed. 🔸Many continue to play even with symptoms and pain; The dark numbers are big. 🔸Absolutely most men are hit. We need to work with prevention and education to keep our athletes healthy. 💯 Share if you care, and tag players, trainers and therapists in this post to share the knowledge🙌🙏 Thanks to Norges idrettshøgskole The Prehab Guys and British Journal of Sports Medicine (BJSM) for providing original information and inspiration. #sportmedicine #injuryprevention

MONDAY MOVEMENT 💫 Sometimes we just need to keep it simple. #deadbug is a fun exercise challenging coordination, posteriochain mobility and core stability. 🐛 It's a great warmup exercise or an additional exercises to a regular training program. ✅ Bend your knees or shorten range of movement if it's to hard with straight legs 👌 Give it a try and tag someone who need a new exercises this week😃 #movementismedicine #yoga #makegoodgreat #bemorehuman

M O V E M E N T M O N D A Y 💫 Need a good warmup drill? Try this combination: - 1 arm scapular pushup - 1 arm #downwarddog - 1 arm table top Tag someone who needs to try this 😄👌 #yoga #movementismedicine #makegoodgreat #bemorehuman

P O S T U R E P O L I C E I CHALLANGE YOU 👮‍♂️ After 2 days in the office, beeing a research assistant I figured this post is important. Thanks for the knowledge Dr Derek Griffin Short story: There is NO such thing as perfect posture. #stopthebullsh*t It's about movement variation. One of the defining features of human movement is variation. That is we can adjust or adapt our movements to different environments and situations. SITTING POSTURE & BACK PAIN: WHERE BELIEFS MEET SCIENCE Despite evidence to the contrary, it is commonly believed that "bad posture" is a leading cause of back pain. This erroneous belief is not just promoted by patients; many clinicians also subscribe to this outdated notion. It is important to distinguish between association and causation. The clinical observation that sitting behaviour may influence pain intensity in no way supports a model of causation. A number of recent studies further sheds light on why we need to let go of this erroneous and potentially harmful belief system. 1) A flexed sitting posture appears to be the habitual posture adopted by pain-free individuals. (http://www.sciencedirect.com/science/article/pii/S0003687015300788) 2) Sitting and standing posture is highly variable between individuals and there is no "optimal" posture. (http://www.sciencedirect.com/science/article/pii/S1360859215002570) 3) Relaxed, flexed postures in sitting serve the important task of energy conservation and are characteristic of human sitting postures. (http://www.sciencedirect.com/science/article/pii/S1529943016308889) Together, these results challenge the notion of a "correct" or an "ideal" sitting posture. From a evolutionary perspective, it would make no sense that humans would habitually adopt flexed sitting postures if they were inherently dangerous. #movementismedicine #makegoodgreat

💫G O L D I E O L D I E 💫 Movement variability is important and it's important to load the body in different positions. I'm taking it a bit to the extreme when combining #jeffersoncurls with #deadlift but it's all about building capsity and recilience. #movement #movementvariability

💫 M O B I L I T Y M O N D A Y 💫 Hips don't lie??🤣 If you need a good warmup and mobility drill for your hips, try this pigeon walk inspired by the one and only @naprapatjonas 🙏😃 #hipmobility #yoga #movementmatters #makegoodgreat #bemorehuman

💫M O V E💫 I don't care how you move, I just want you to move 😃 Movement is medicine and we need to get more people to stay active. All kind of activities is useful so just move 🙌💪 #yoga #hjemmetrening #hverdagsaktivitet #makegoodgreat

Play & have fun 😄 Balance, stability and coordination. Follow @naprapatjonas for more inspiration on movement and rehab ☺️👌 #movementismedicine #movementculture #bemorehuman

M O B I L I T Y M O N D A Y 💥 One of my favourite exercises for lower back awareness and strength. Remember to keep knees together during the movement👌✅ It's even great for people with #lowbackpain to help them trust their body, spine and muscles. #movementismedicine Tag someone whit lower back problems and tell them to try it☺️ #makegoodgreat #bemorehuman @trustmephysiotherapist

BOOM 💥👊 New personal best strickt #pullups I'm really happy with 27 reps 🎉☺️ How many can you do? Do you prefer kip or strickt? #calisthenics #crossfit #makestrongstronger #bemorehuman

M O B I L I T Y M O N D A Y💫 New week, new joint and new exercise ☺️ The #couchstretch is a nice exercise to stretch the anterior part of the hip 📼In the video there is different alternatives with different difficulties so that you can choose the one suitable for you💪 📑Choose one position and hold it for about 90 sec x 3. ✅Tag someone who needs to open their hip ☺️👌 #movementasmedicine #yoga #sportmedicine #reebok @reeboknordics

Eye hand coordination 👀 Time flies when you have fun 🤹‍♂️ Tag someone who needs a weekend challenge 👌#juggling #coordination #makegoodgreat #bemorehuman

💫M O B I L I T Y M O N D A Y💫 Another week and another Monday tip. This week I will be focusing on the knee, and I will split this joint into several posts. Most people don't struggle with restricted knee mobility, but "overuse" syndrome after to much activity or a to rapid increase in activity📈 Jumpers knee is a common overuse injury and problem, but I'm going to give some advice on how to treat it. ✅ 💫J U M P E R S K N E E💫 What is jumpers knee?🤔 🔹Overuse injury 🔹More common among male athletes compared to female 🔹Gradually increase in pain symptoms 🔹 located on the anterior aspect of the knee Is it dangerous?🤔 No! ☺️ Should I continue training?🤔 Yes 💪👌....but, The treatment normally takes time, so it's important to be patient. Most people wonder if they have to stop exercising but you don't. You should pay attention to provoking activities and choose alternative movements/activities. 💫T R E A T E M E N T💫 The best way to treat a jumpers knee is to chose one of the following methods: 🔹eccentric training (showed in video) 🔹heavy slow strength training and yes, rehab is allowed to be painful. 💫I M P L E M E N T A T I O N 💫 🔹2 sessions a day, 1 in the morning, 1 in the evening 🔹6 sets, 15 reps Always consult with a medical professional if you have any questions!! 👨‍⚕️👩‍⚕️ For more information read: @skadefri.no 📑 Patellar Tendinopathy: Clinical Diagnosis, Load Management, and Advice for Challenging Case Presentations. Malliaras P, Cook J, Purdam C, Rio E. J Orthop Sports Phys Ther. 2015 Nov;45(11):887-98. doi: 10.2519/jospt.2015.5987. Epub 2015 Sep 21. 📑EVIDENCE–SUPPORTED REHABILITATION OF PATELLAR TENDINOPATHY Marsha Rutland, PT, ScD, OCS, COMT, CSCS,1 Dennis O'Connell, PT, PhD, FACSM, CSCS,1 Jean-Michel Brismée, PT, ScD, OCS, FAAOMPT,2 Phil Sizer, PT, PhD, OCS, FAAOMPT,2 Gail Apte, PT, ScD,COMT,2 and Janelle O'Connell, PT, PhD, DPT, ATC, LAT, CEEAA1

Sunday funday 😅 Did some #handstand as a superset with squats. Fun and challenging going from max intensity #strength on the bar, to max intensity skill. #gymnastics #handstand_where_i_stand #bemorehuman #makegoodgreat

Heavy but got it 😅💪 External motivation and support is important and helpful when I'm lifting☺️ Thanks for the push @h_gjeruldsen @kariannevb 4 set, 4 reps back squat at 143KG #strength #strengthtraining #knebøy #styrketrening #bemorehuman #makestrongstronger

Suns out, guns out 😅💪☀️enjoying the beautiful summer weather, moving the gym outside 🙏 #gymnastics #muscleup #bemorehuman #makestrongstronger

Getting strong ain't wrong 😅 Feels good to be able to pull some heavy lifts and strength is getting back. #deadlift #strength #bemorehuman #makestrongstronger

Single leg combo ☺️ No weights in the gym? #bodyweighttraining is brilliant and there is so many options 💪☺️ Tag someone who needs a challenge or inspiration. #bemorehuman #makegoodgreat