Phase 2- Rehab Exercises for Overhead Athletes

Phase 2: Intermediate Phase Along with progression of the strengthening program, the goals of the second phase in dealing with patients with shoulder pain, is to increase the flexibility, mobility, and ROM of the shoulder joint complex and enhance the patients’ overall neuromuscular control. An EMG data driven exercise program designed by Wilk et al, the Thrower’s Ten, is implemented during this stage to permit a …

Dr. Kevin Wilk

PT, DPT, FAPTA

4 Phases of Rehab Exercise for Overhead Athletes

The rehabilitation of the shoulder has evolved over the past 20 years. In the past, the rehab program focused on strengthening the rotator cuff muscles. Then Dr. Kibler and others taught us to also treat the scapular muscles and scapula posture. Since then numerous articles have been published suggesting GIRD (glenohumeral joint internal rotation deficit) was the cause of shoulder …

Dr. Kevin Wilk

PT, DPT, FAPTA

3 Exercises for Lower Extremity Balance, Stability and Control

Whether you’re training high level athletes, rehabbing a knee, ankle or hip injury, or working with an elderly client who’s trying to maintain balance during daily activities, balance trainers are essential tools to have in any clinic or gym. Standing on an unstable surface that challenges multi-directional instability has been proven to increase proprioceptive awareness of the muscles surrounding joints, …

John Pecora

Dr. John Pecora

ELIVATE Vice President, Managing Editor, Communities and Education

June Workout of the Month

June’s workout of the month features one of our newest products, the 3ACT Slide! The 3ACT Slide reinvents the idea of a traditional linear slideboard in a functional, fun, easy-to-use tool for all fitness levels. Perform each exercise for :35 seconds with :15 seconds of rest in between. Complete as many rounds as possible in 30 mins. Do not lift your feet off the …

CJ Kostranchuk

CJ Kostranchuk

Sales Manager at ELIVATE Fitness, Level 1 CrossFit Coach and Founder/Co-Owner, Coach at The Bar Athletics

Providing novel stimulus to help reduce pain and increase range of motion

This week, we tapped Shante Cofield to give us one of her favorite tricks with RockFloss. Check out an entirely new way to reduce muscle and joint pain and improve range of motion – with a convenient, portable floss band! Here we’ll detail the steps to applying RockFloss to the calf. The goal will be to improve flexibility, help with …

Dr. C. Shanté Cofield

PT, DPT, OCS, CSCS, CF-L1

Fun Early Phase ACL and Total Knee Rehab Progressions

Early Phase ACL and TKE Progressions Utilizing the Motion Guidance™ Laser Pointer Visual Feedback Tool This quick blog post will discuss some options for early rehab utilizing visual feedback with a knee patient. This may apply to post-operative ACL rehab or Total Knee rehab, or any patient needing to lock in some early-on skills such as terminal knee extension range of motion or …

The Mace: A Weapon for Waging War on Weakness and Obesity

History The Mace is at least 1,000 years old and has been used as a war weapon by numerous cultures. In India, the Mace is called the Gada, and has been used as a war weapon, but is also used as a training tool by the Wrestling Gyms (Akhara). The Mace also appears prominently in paintings of Hindu deities, usually …

Rik Brown

“Mr. Maceman”

Training like a warrior: Why a mace or club should be implemented into your routine

First off, just admit you said, “What the heck is a mace?” It’s okay. You’re not alone. I’d bet a majority of readers had the same reaction. Here’s the answer: A mace is a training tool based on an ancient weapon – the gada – which originated in South Asia. It is long and narrow with a weight at the …

CJ Kostranchuk

CJ Kostranchuk

Sales Manager at ELIVATE Fitness, Level 1 CrossFit Coach and Founder/Co-Owner, Coach at The Bar Athletics

Is the scapula truly meant to be stable?

In this post we’ll “dissect” the scapular stabilizers, and we’ll discuss why they should first be looked at from a mobility standpoint. When we talk about the shoulder, we need to consider a group of muscles called the scapular stabilizers. Actually the term “stabilizers” is a bit of a misnomer. Nothing about the scapula is truly meant to be “stable.” …

Sue Falsone

PT, MS, SCS, ATC, CSCS, COMT, first female head athletic trainer in any of the four major sports in the US