Hamstring Rehabilitation Manual: MORE
I forgot to post a few more things bout the Rehab manual. You can also check out a bit more about the manual here at the Bertolacci site. Head to the Products page for more info about the Hamstring Rehabilitation manual, or check out the resources page for more Hamstring Injury Information. You can also check out Dads blog and find a lot of strength and conditioning information and thoughts. He knows his stuff and if you are interested in athletics and strength and conditioning then you should check it out.
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Hamstring Rehabilitation Manual
My father has recently written an e-book on hamstring rehabilitation. Although this won’t interest a lot of my readers I wanted to get it out there, both for you and for him. There isn’t really a better place to launch it, and if there are some athletes or sports coaches out there, or people with recurring hamstring injuries, then this should be of interest for you.
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Pelvic Tilts: Part 2
Pic by escape helicopter
We talked about pelvic tilts and the different ways your hip can sit in part 1. It has been a very long time coming but here is Part 2 and it is going to show you how you can go about fixing those tilts and get back into realignment. However, keep in mind that just because generally when your hamstrings are loose and your hip flexors tight, you will have an anterior tilt, each person is different. The primary reason for the tilt may be coming from the hip flexors. I will tell you what to remedy for each condition, but just keep in mind everyone is an individual. In saying that, if you do have a severe tilt either way, then it is likely all the exercises will help get rid of it. Most people stand in an anterior tilt, but sit in a posterior tilt. More about that later too!
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Muscle Imbalances
Muscle imbalances affect and cause a lot of postural problems and injuries. I just wanted to talk generally about them today as a lot of people left this in my comment section and trying to go through individual muscle imbalances in one post is madness. Remember nearly every injury I talk about results from some sort of muscle imbalance problem, so we will talk more in detail about them as I get more posts up!
Muscle Imbalances from Lauren B on Vimeo.
Ignore the demo thing at the top I’m too cheap to buy the full product…sorry.
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Pelvic Tilts: Get Them Right
This guy had some pelvis control…Pic: Marco Nunes
The movement and consequent function of the pelvis plays a big role in your ability to have correct posture when exercising and performing every day activities. Getting your pelvis moving correctly will have a big influence over your ability to lift, your injury risk, your health, and the way you look. Correct pelvic posture is important, make sure you get yours right.
The Tilts
The two movements we are concerned with are the Anterior Tilt, and the Posterior Tilt. With muscles imbalances the pelvis will tilt into either one of these directions.
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Fascia Part 3: Stop The Pain
Pic: Johnnyalive
You now know why you get pain from fascia, how it becomes tight, and what problems it can cause you. If you don’t know, then you haven’t read Part 1 and Part 2.
Loosen Up
There are several general things you can do to prevent and help heal fascia pain. Remember your fascia can be tight all over your body. Even if one area is not the cause of the pain, it will still need attention. Start doing some of these things and be on your way to a pain free life!
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Fascia Part 2: Where Is The Problem?
Pic: Aussiegall
Everywhere. I could leave that one word as this whole past and I would have answered my somewhat useless question correctly. After reading Part 1, you will now be knowledgeable enough on this topic to understand that your fascia connects right through your body. One thing goes wrong, many things go wrong. However, seeing as I am writing a post on where the problems lie, I’m going to answer my own question.
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Fascia Part 1: An Important Piece Of The Pain Puzzle
Pic: cgines
Things hurt sometimes. You get pains and aches. It’s ok, because generally you can fix it. However, sometimes the issue may not be so simple. Got hamstring problems? How about tight calves? Get constant pain in your arches? Back get sore occasionally? All these problems can be, and often are related to fascia. What in the world is Fascia? Read on…this 3 part series will tell you all you need to know about this important piece of the pain puzzle. Part 1 is going to cover what fascia is, how it becomes tight and why it causes you pain. Problems and solutions come in the next two parts. I am a firm believer in understanding a concept makes it easier to apply.
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Push-Ups: Don’t Miss Out
Pic: voteprime
The push up is one of the oldest exercises in the book, and for good reason. It works. People have used it throughout time to build strength, get a better physique and prove their manliness! The thing is, this exercise is simply one of the best you can do for your shoulder health. You are too advanced for push-ups? Take a step back, read this post and rethink your stance on the old push-up.
Why Push Ups?
Push-ups are one of my favourite exercises, here why:
- Good compound exercise that targets the chest, shoulders and triceps.
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Tennis Ball Part 3: Upper Body
Pic: Robyn Gallagher
Your lower body should be loose as a goose right now. It’s time to move onto the upper body. If you haven’t done so already read Part 1 and Part 2, to find out all you need to know about trigger points and how to work them in your lower body. Part 2 also gives you some information on what to do before and after each trigger point session.
Read them? Good, now we can move onto some tight and painful areas in the upper body.
1. The Psoas
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