Audience: Therapists and Patients
Purpose: This post is video overview of the typical exercise progression I advocate for patients (primarily runners) who present with persistent longstanding high hamstring pain.
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Archives: May 2011
Unilateral YTW Shoulder Exercises by Dosage (EMG amplitude)
Audience: Therapists
Purpose: Ys, Ts and Ws are common exercises for shoulder rehabilitation. A recent post by Mike Reinold has raised some concerns about performing these exercises bilaterally (click here). Mike suggests performing the exercises unilaterally as bilateral performance may lead to some unwanted form errors and may not be ideal. I can’t refute Mike’s claims, although I feel that the bilateral performance of the exercise on a swiss ball or standing with tubing can still be safely performed with appropriate cueing.
Regardless, it is important to train unilaterally and the points that were raised in his post are certainly worth thinking about. Further, the research that looks at the EMG of these exercises was conducted unilaterally suggesting that the biomechanical evidence in existence supports the use of these exercises in the unilateral setting.
The following pictures demonstrate the performance of the unilateral exercise as well as giving the muscle activity of the important muscle groups. The EMG values are taken from different studies so it is difficult to compare across studies. But trends can be seen.
Spine Stability Exercise Videos for Low Back Pain
Why: Common and safe exercises for the lower back. While many exercises are advocated the majority of these are chosen because they train the trunk (i.e. core) musculature without imparting excessive stress on the spine
The Key: A commonality across these exercises is that the spine stays in neutral. There is no extension or flexion or twisting during most of these exercises.
Pictures can also be seen at McGill’s Big Three post (click here) and here for the SI Joint)
Shoulder Exercise Video Catalogue - For Patients
Purpose: Pictures of common shoulder exercises
Why: “Tendinitis”, Tendinopathy, rotator cuff strains/tears, bursitis and shoulder instability (i.e. you dislocated/subluxated) can all be accompanied by impingement (e.g. when you move your arm the top of your arm bone pinches on your shoulder blade - click here for more and here)
The What: Below are lovely pictures of common shoulder exercises that the vast majority of people with shoulder pain can benefit from. You therapist can work with you to tweak your program.
Ancillary Exercises: Basic Spine Stability (click here) and Thoracic extension (click here and here).
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