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  • Megan Mullins, LCPC, ACE CPT, CrossFit L-1

Injury Prevention and Recovery Through Posterior Chain Strengthening, Nutrition, and Down Regulation


Hey Guys! This video blog is all about how anterior dominance (front of the body- think quads/chest) is contributing to imbalances which then result in injuries. Below are links to some of the posterior chain rehab exercises I used for both my knee (patellar femoral syndrome/arthritis) and shoulder issues (impingement, rotator cuff tendonitis). Also featured in the vlog is how to use breath work to relax those super tight muscles. I included a link below on that as well!!

Hope it helps!! *Click the picture below to watch the video*

Glute/Hamstring strengthening for knee pain:

Glute Bridges/Hip Thrust

Banded monster walk

Banded lateral walk

Single Leg Good Morning

Single Leg Romanian Deadlift

Deadlift

Bulgarian Split Squat

Shoulder/Rotator Cuff strengthening for shoulder pain:

Empty Can

Face Pull

Rotator Cuff

Is/Ys/Ts/Ws

Serrano Press

Bottoms Up Kettlebell Press

Breathing for down regulation/PNS activation/muscle relaxation:

*It was really hard to find a good video that covered both diaphramatic breathing AND trigger point release in the way I'd like, but these two videos do a decent job of covering both separately. The first does well discussing how to Diaphragmatically Breathe and why its important in prevention and recovery from injury. The second discusses breathing into trigger points for best possible release. It can also be helpful to use PNF techniques to flex periodically after the inhale into the trigger point and then relax the area as you exhale fully and relax the trigger point around the lacrosse ball/softball/foam roller. Maybe I'll do my own video on this later, but for now.... check these out...:

Diaphragmatic Breathing and Progressive Muscle Relaxation

Using breathing with trigger points


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