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    ANKLE STRENGTH
    .
    There is A LOT going on in the ankle. It’s architecture alone is so fascinating; it’s loaded with articulations, ligaments, tendons but also mechanoreceptors that send information back to the central nervous system that are key to proprioception. There is a direct link between dorsiflexion of the ankle and balance, which I think is just SO cool. .
    We talk a lot about training our large muscle groups in the leg, but the ankle is too important to be forgotten!
    .
    I have been adding this little routine to my home practice. It’s really simple, but challenging!
    .
    You’ll need some kind of band that offers resistance. I am a pretty resourceful character, so I use a band cut from a piece of stretchy fabric that I found at a thrift shop for $1 and it works beautifully to add tension.
    .
    Make a loop at the end of the band and place the loop under the MTP area (aka the anterior foot pad). You’ll have to figure out what tension you need on the band, so play around and suss our what is appropriate for your body. The tension is key for adding resistance to pull against.
    .
    The video shows how to pull in all directions: plantar-flexion, dorsi-flexion, medial inversion and lateral eversion. .
    I perform 10-15 of each exercise, then repeat 3 times.
    .
    TIPS
    .
    I find that I REALLY have to bring my mind to this movement so as to use the ankle and not the entire calf. Sometimes I rest a hand on the calf as a tangible reminder to keep the leg immobilized so that the movement is solely from the ankle. So you kinda have to be present.
    .
    WHY DO THIS?
    .
    The ankle is most stable in dorsiflexion, however ACTUAL LIFE doesn’t always keep us in dorsiflexion. Case is point, it’s winter here in Canada and the ground is slippery. If you slip on a patch of icy sidewalk, and your body goes flying and at that point you are 100% in reactive mode just trying to stay standing, you might need some more movement in your ankles! And also training those mechanoreceptors is essential for proprioception! I can’t tell you how many times I have lost balance because I slipped and was able to stabilize my body without falling, and this is when I am most grateful for my movement practice.

    ANKLE STRENGTH
.
There is A LOT going on in the ankle. It’s architecture alone is so fascinating; it’s loaded with articulations, ligaments, tendons but also mechanoreceptors that send information back to the central nervous system that are key to proprioception. There is a direct link between dorsiflexion of the ankle and balance, which I think is just SO cool. .
We talk a lot about training our large muscle groups in the leg, but the ankle is too important to be forgotten!
.
I have been adding this little routine to my home practice. It’s really simple, but challenging!
.
You’ll need some kind of band that offers resistance. I am a pretty resourceful character, so I use a band cut from a piece of stretchy fabric that I found at a thrift shop for $1 and it works beautifully to add tension.
.
Make a loop at the end of the band and place the loop under the MTP area (aka the anterior foot pad). You’ll have to figure out what tension you need on the band, so play around and suss our what is appropriate for your body. The tension is key for adding resistance to pull against.
.
The video shows how to pull in all directions: plantar-flexion, dorsi-flexion, medial inversion and lateral eversion. .
I perform 10-15 of each exercise, then repeat 3 times.
.
TIPS
.
I find that I REALLY have to bring my mind to this movement so as to use the ankle and not the entire calf. Sometimes I rest a hand on the calf as a tangible reminder to keep the leg immobilized so that the movement is solely from the ankle. So you kinda have to be present.
.
WHY DO THIS?
.
The ankle is most stable in dorsiflexion, however ACTUAL LIFE doesn’t always keep us in dorsiflexion. Case is point, it’s winter here in Canada and the ground is slippery. If you slip on a patch of icy sidewalk, and your body goes flying and at that point you are 100% in reactive mode just trying to stay standing, you might need some more movement in your ankles! And also training those mechanoreceptors is essential for proprioception!  I can’t tell you how many times I have lost balance because I slipped and was able to stabilize my body without falling, and this is when I am most grateful for my movement practice.
    4 1 8 minutes ago

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    การฝึก Core Stability ที่ดีนั้น สามารถช่วงส่งเสริมท่าออกกำลังกายอื่นได้เป็นอย่างดี ไม่ว่าจะท่าทำ Squat , Dead lift หรืออื่นๆอีกมากมาย , หากเรามี Core ที่แข็งแรง ไม่จำเป็นว่าจะต้องมี Six-pack เสมอไป แค่ Inner Muscel แข็งแรง การฝึกท่าอื่นๆทั่วไป ก็จะง่ายตามมาเอง Don't Skip to Train Local
    #Manualtherapist #myofascialrelease #mobility #stability #movement #workout #prehab #mfr #release #sportmassage #posture #narmarmsstrong

    การฝึก Core Stability  ที่ดีนั้น สามารถช่วงส่งเสริมท่าออกกำลังกายอื่นได้เป็นอย่างดี ไม่ว่าจะท่าทำ Squat , Dead lift หรืออื่นๆอีกมากมาย , หากเรามี Core ที่แข็งแรง  ไม่จำเป็นว่าจะต้องมี Six-pack เสมอไป แค่ Inner Muscel แข็งแรง  การฝึกท่าอื่นๆทั่วไป ก็จะง่ายตามมาเอง  Don't Skip to Train Local 
#Manualtherapist #myofascialrelease #mobility #stability #movement #workout #prehab #mfr #release #sportmassage #posture #narmarmsstrong
    7 0 48 minutes ago

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    Let's move up the kinetic chain from the feet and ankles to the KNEES. Your knees are meant to provide STABILITY ➡️➡️➡️ the ability to maintain control of joint movement or position by coordinating actions of surrounding tissues and the neuromuscular system. 👩‍🔬


    In other words, unstable knees = biomechanical problems that will result in poor force transmission and ultimately force the joints above or below to lose mobility in order to pick up the slack.


    While your knees on average flex to 135 degrees, overstretching the surrounding tissues (for example in hero's pose) is NO BUENO..........👎


    Yoga folks listen up:
    🔊 the enemy of your knee isn't pushing it past your ankles, instead, it's your flaccid muscles and overstretched tissues that result from too many deep lunges or "hip openers". 👩‍🔬


    Encourage your knees to do their job.
    1. RELEASE your quads. I use a 4 inch PVC pipe but you can use a tennis or lacrosse ball too. Start just above the knee and move up slowly. Be sure to get the outside (lateral) quad as well!

    2. ELONGATE. I like the "couch stretch" as in the photo. Come into a half kneeling position in front of a couch or chair or wall with your back foot up on the seat, or toes on the wall and hold the stretch for 30s. Be sure to engage your low abs and glutes, and maintain a neutral pelvis.

    3. BUILD STRENGTH. Static stretching (ie yoga) is a pointless practice as your body is prone to just tighten back up because you've created a range you cant'control. There are many ways to build up strength, I personally like squats at the cable machine.

    4. FUNCTIONAL CONTROL. The video shows simple step backs. This simulates gait and is movement in the sagittal plane. Core and glutes are on, pelvis in neutral, and YES your knees will be past the ankle just like in real life 😁 (Bonus: notice how i lose control on one side. The big give away is my head drop, tell me if you see it.) 🛠⛓


    Moral of the story: Create knee mobility that lasts, NOT unsupported flexibility that increases your risk of injury -- not just to your knees, but also your hips and spine. .
    .
    .
    .
    #kineticchain #mobility #stability #flexibility #yoga

    Let's move up the kinetic chain from the feet and ankles to the KNEES. Your knees are meant to provide STABILITY ➡️➡️➡️ the ability to maintain control of joint movement or position by coordinating actions of surrounding tissues and the neuromuscular system. 👩‍🔬
☆
☆
In other words, unstable knees = biomechanical problems that will result in poor force transmission and ultimately force the joints above or below to lose mobility in order to pick up the slack.
☆
☆
While your knees on average flex to 135 degrees, overstretching the surrounding tissues (for example in hero's pose) is NO BUENO..........👎
☆
☆
Yoga folks listen up:
🔊 the enemy of your knee isn't pushing it past your ankles, instead, it's your flaccid muscles and overstretched tissues that result from too many deep lunges or "hip openers". 👩‍🔬
☆
☆
Encourage your knees to do their job.
1. RELEASE your quads. I use a 4 inch PVC pipe but you can use a tennis or lacrosse ball too. Start just above the knee and move up slowly. Be sure to get the outside (lateral) quad as well!
▪
2. ELONGATE. I like the "couch stretch" as in the photo. Come into a half kneeling position in front of a couch or chair or wall with your back foot up on the seat, or toes on the wall and hold the stretch for 30s. Be sure to engage your low abs and glutes, and maintain a neutral pelvis.
▪
3. BUILD STRENGTH. Static stretching (ie yoga) is a pointless practice as your body is prone to just tighten back up because you've created a range you cant'control. There are many ways to build up strength, I personally like squats at the cable machine.
▪
4. FUNCTIONAL CONTROL. The video shows simple step backs. This simulates gait and is movement in the sagittal plane. Core and glutes are on, pelvis in neutral, and YES your knees will be past the ankle just like in real life 😁 (Bonus: notice how i lose control on one side. The big give away is my head drop, tell me if you see it.) 🛠⛓
☆
☆
Moral of the story: Create knee mobility that lasts, NOT unsupported flexibility that increases your risk of injury -- not just to your knees, but also your hips and spine. .
.
.
.
#kineticchain #mobility #stability #flexibility #yoga
    2 0 52 minutes ago

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    #영하3도는이제따뜻하게느껴짐
    .
    검, 곤, 도끼, 봉 등등... 과거에는 휘두를 때마다 내가 공기를 가르는 것이라 여겼다.
    .
    지구에 존재하는 공기의 양이나 그 가치는 나의 존재 따위가 비교도 안될 정도로 어마어마하며 대단하다.
    .
    지구의 먼지 따위가 아무리 빠르고 강하게 휘둘러봤자 지구의 공기 입장에서는 콧방귀 꺼리도 안된다.
    .
    실제로는 내 동작이 공기를 가른 것이 아니라 공기가 내 동작을 어루만진 것에 가깝다.
    .

    #영하3도는이제따뜻하게느껴짐
.
검, 곤, 도끼, 봉 등등... 과거에는 휘두를 때마다 내가 공기를 가르는 것이라 여겼다.
.
지구에 존재하는 공기의 양이나 그 가치는 나의 존재 따위가 비교도 안될 정도로 어마어마하며 대단하다.
.
지구의 먼지 따위가 아무리 빠르고 강하게 휘둘러봤자 지구의 공기 입장에서는 콧방귀 꺼리도 안된다.
.
실제로는 내 동작이 공기를 가른 것이 아니라 공기가 내 동작을 어루만진 것에 가깝다.
.
    26 6 1 hour ago

    I may not post much about the struggles I go through in maintaining everything together but I do. I have my demons to battle with, some are stronger than others. Nonetheless I overcome them with a bit of self talk and tell myself out loud that YOU CAN DO THIS every time I see negativity surfacing. Recently I managed to witness a falling star at 4 am in the morning through my loft windows, and that had been special.
    To everyone who thinks the road is long and hard , there are many out there who are walking the same path. All in this TOGETHER. 🌠

    #selflove #stability #strong #brave #longwindingroad #lookahead #instagood #fitgirl

    I may not post much about the struggles I go through in maintaining everything together but I do. I have my demons to battle with, some are stronger than others. Nonetheless I overcome them with a bit of self talk and tell myself out loud that YOU CAN DO THIS every time I see negativity surfacing. Recently I managed to witness a falling star at 4 am in the morning through my loft windows, and that had been special. 
To everyone who thinks the road is long and hard , there are many out there who are walking the same path. All in this TOGETHER. 🌠

#selflove #stability #strong #brave #longwindingroad #lookahead #instagood #fitgirl
    20 0 1 hour ago