JLT Sports Therapy Videos

THE BEST LOWER TRAP EXERCISE YOU ARENT DOING 🚫 . 🔹️This movement prep works the whole of the upper back with special focus on shoulder stability and lower trap. It is an essential movement pattern when performing the snatch. . ✔ Lower fibre traps are commonly known for distracting the scapula and assisting the middle fibre traps and rhomboids with retraction. . ✔ However a often forgotten movement pattern that's is probably the most important lower fibre trap role is upwardly rotating the scapula i.e in and overhead press. . ✔ This movement also works very closely with the sarratus anterior another very important stability muscle of the shoulder. . ✔ The importance of the internal rotation is to engage the subscapularis and the importance of swinging the chest forward is to help intensify the contraction. . ✔ The exercise is basically mimicking the end of a snatch which is commonly performed by powerlifters who arguably have the most developed and strong upper back across the sports. . 🔹️The movement can be made harder by widening the grip or adding weight or to get really spicy, bands for it added instability! . . LIKE & SHARE to spread the knowledge! ♥️ . Collab with #releafphysio #keepingyoumoving #shoulderhealth

PLANTAR FASCIITIS 👣 ---- PART TWO⚠️ . Loading of the plantar fascia. 🤙 . . The PLANTAR FASCIA is a loading structure. It responds both negatively (too much load) and positively to load. Following injury it is imperative that the structure is loaded gradually and consistently in order to normalise the fasica. . STAGE 1🔲 Isometric (static hold) for 30 seconds x 5-10 times. If minimal pain progress to stage 2 👍 . STAGE 2🔲 Eccentric loading (lower only) of injured side with concentric movement (lifting movement) done on non-injured side 10× 3sets. If minimal pain progress to stage 3 . STAGE 3🔲 Do both concentric and eccentric movement on flat ground. Aiming to do slow eccentric for a count of 3-4 seconds. 10 x 3 sets. If minimal pain progress to stage 4 . STAGE 4🔲 Same as stage 3 but now you are working into a greater stretch by doing movement on a step. NB try and use a towel under big toe to increase load through this structure!! ----- . Teaming up with @releafphysio 🌿 To bring you this amazing content 🙌————————————————- ❤️TAG or SHARE with someone who needs to read/ see this! ————————————————

BIOMECHANICS OF RUNNING🏃‍♂️ . Give these exercises a go! . . As a follow up from our last post we have put together some great movement exercises to increase mobility & lower limb function in the act of running. As previously mentioned with running it is important to focus on the body as a whole ensuring sufficient ankle, hip and trunk mobility. . 👣 PLANTAR FASCIA - use a ball to run up and down the sole of the foot (3 minutes should do 🤙) to release off the connective tissue under the foot - this will allow for optimal foot activation whilst running. 👣 KNEE TO WALL - great ankle dorsifelxion exercise to encourage optimal movement. A restriction ( less than 10cm 👎) can lead to localised pain or compensatory pain further up the chain. 👣 BULGARIAN SQUAT - train the knee to track properly & maintain good alignment, target glut activation throughout movement which is specific to running. (Need we say more 🙌) 👣 GLUT STRETCH - one of the most important muscles in running - if underutilized then running related pain is inevitable ( ensure you stretch this out ! 3 sets of 15 second hold should do 👍) 👣 HIP FLEXOR STRETCH WITH ROTATION - hip mobility and thoracic spine mobility are fundamental in allowing for an effective and efficient running gait. Mobilising these is a game changer ☝️ ————————————————- ❤️TAG or SHARE with your running friend or partner! ———————————————— Teaming up with @releafphysio 🌿 who provided this great content 🙌 #running #releafphysio #keepingyoumoving #newcastle #muscle #anatomy #physiology #movement #functionaltraining #training #fitness #physiotherapy #osteopathy #physicaltherapy #health #biology #science #stretching #rehab #strengthtraining #strength #fitfam #human #healthy #crossfit #trainer #mobility #massage #exercise #gym

Great post by @squat_university .Really breaks down a common fault many of us have when squatting, myself included. And the miss conception that the knees can't go infront of the toes! 👈 . What is the main difference between these two squats? If I slow it down, look at how the pelvis moves differently between the two. Today I want to share with you a quick case study of a recent patient I was working with who struggled with “Butt wink.”📝👇🏼 . When looking at this athlete’s squat the first thing I noticed was how she quickly went into an exaggerated anterior pelvic tilt and over arch of her low back on the descent of the squat and excessive “butt wink” or posterior pelvic tilt at the very bottom.❌ . This over arched chest is a common problem athletes have when they over do the cue “chest up” during their squat.🏋🏼‍♀️ . We tried correcting for this problem by keeping her core braced and sitting straight down instead of back during the descent. While this cut down on the amount of butt wink – it still occurred a little at the very bottom.📝 . One of the last cues that worked well was to change her technique with a slightly wider stance and toes pointed just a bit more out to the side. By using the same cue to brace her core and sit straight down instead of back at the start of her squat you can now see even more decrease in her pelvic movement at the very bottom (is it a perfect squat? Not yet, but it’s a good improvement within 15 minutes of playing around with fixing technique).🙌🏼✅ . . Shout out to Courtney Shaw @courht for being today’s athlete model!🙏🏼 . BIG TAKE AWAY: not everyone is meant to squat the exact same way. As coaches we have general tips that works for most but we need to understand when and how to modify technique in order to find the most efficient movement patterns for each athlete. Credit - @squat_university _________________________________

Great post by @squat_university .Really breaks down a common fault many of us have when squatting, myself included. And the miss conception that the knees can't go infront of the toes! 👈 . What is the main difference between these two squats? If I slow it down, look at how the pelvis moves differently between the two. Today I want to share with you a quick case study of a recent patient I was working with who struggled with “Butt wink.”📝👇🏼 . When looking at this athlete’s squat the first thing I noticed was how she quickly went into an exaggerated anterior pelvic tilt and over arch of her low back on the descent of the squat and excessive “butt wink” or posterior pelvic tilt at the very bottom.❌ . This over arched chest is a common problem athletes have when they over do the cue “chest up” during their squat.🏋🏼‍♀️ . We tried correcting for this problem by keeping her core braced and sitting straight down instead of back during the descent. While this cut down on the amount of butt wink – it still occurred a little at the very bottom.📝 . One of the last cues that worked well was to change her technique with a slightly wider stance and toes pointed just a bit more out to the side. By using the same cue to brace her core and sit straight down instead of back at the start of her squat you can now see even more decrease in her pelvic movement at the very bottom (is it a perfect squat? Not yet, but it’s a good improvement within 15 minutes of playing around with fixing technique).🙌🏼✅ . . Shout out to Courtney Shaw @courht for being today’s athlete model!🙏🏼 . BIG TAKE AWAY: not everyone is meant to squat the exact same way. As coaches we have general tips that works for most but we need to understand when and how to modify technique in order to find the most efficient movement patterns for each athlete. Credit - @squat_university _________________________________

DISCOUNTED TREATMENT to Great North Run Runners! 💥💥Treatment as little as £15!💥💥 It is just under 7 weeks till the Great North Run! The hardest and most challenging training is yet to come and to help you achieve your goals I am providing treatment for anyone running the GNR at a discount to ensure you get the most out of your training. All you have to do is like the post and book in via facebook. At your appointment bring proof of your GNR entry confirmation to receive £10 off 30 and 60 minute appointments! This offer can be used as many times as you like up until the 7th September at Lanchester Community Centre clinic. And don't forget to share or tag anyone you know that could benefit from getting them tired legs feeling fresh again!