AISMatters

•Internal Hip Rotator Stretch•
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Tightness in the internal rotators of the hip can lead to: ➡️Back pain
➡️Wear and tear on the hip joint
➡️Altered gait
➡️Weak external rotators
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How to stretch:
➡️Begin in a supine position
➡️Flex one leg around 90 degrees into a vertical position and bend the knee at a 90 degree angle
➡️Internally rotate and Adduct the noninvolved leg across the midline
➡️Place a rope or strap under the foot and around the outside of the ankle
➡️Place one hand near the knee to help stabilize the femur
➡️Contract the hip muscles, rotating the leg toward the body
➡️At the end of the active movement, hold for 1.5-2 sec
➡️Exhale as you move into the stretch, inhale as you return
➡️Come back to starting position and repeat
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🔑If you have difficulty with this or are have very tight hip rotators, the rotators can be most effectively released in a prone position with the assistance of a trained therapist🔑
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Comment 👇 with any ❓or thoughts! DM for personal questions regarding an injury or 1 on 1 assistance

•External Hip Rotator Stretch•
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Tightness in the external rotators of the hip can lead to: ➡️Back pain
➡️Wear and tear on the hip joint
➡️Altered gait
➡️Decreased lateral quickness and stability
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How to stretch:
➡️Begin in a supine position
➡️Flex one leg around 90 degrees into a vertical position and bend the knee at a 90 degree angle
➡️Keep the non involved leg straight
➡️Place a rope or strap under the foot and around the inside of the ankle
➡️Contract the hip muscles, moving the leg away from the body
➡️At the end of the active movement, hold for 1.5-2 sec
➡️Exhale as you move into the stretch, inhale as you return
➡️Come back to starting position and repeat
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🔑If you have difficulty with this or are have very tight hip rotators, the rotators can be most effectively released in a prone position with the assistance of a trained therapist🔑
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Comment 👇 with any ❓or thoughts! DM for personal questions regarding an injury or 1 on 1 assistance

•Day 1 of Neck Self-Care•
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Anterior Semi-Circles and Neck Flexion
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1️⃣Semi Circles: Move the head in slow, gentle half circles. Begin by lowering the head toward the breastbone. Then move the chin toward the top of one shoulder, then lower toward breastbone and move toward opposite shoulder 👍🏼
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This exercise serves as a warm-up to the neck before stretching. Perform 8-10 reps.
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🔑Warning🔑
*Complete circumduction places unwarranted stress on tendons and ligaments and can endanger the vertebral artery*
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2️⃣Neck Flexion: tuck the chin as close to neck as possible. Flex the head forward by contracting the anterior cervical muscles, assist the end movement placing hands on the upper posterior region of the head.
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Muscles Stretched: Cervical extensors.
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🔑Do not let the spinal areas below the neck bend downward. Tighten your abs to help prevent compensation!🔑
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Hold for no longer than 1.5-2sec and repeat
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Tag a friend with a tight neck👇🏼and start stretching today!

•Ankle Strength•
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Inversion: this exercise strengthens the muscles on the inner side of the lower leg. (inversion muscles of the sub-tapas joint such as the tibialis anterior and posterior muscles)
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How to perform: using a Mattes ankle exerciser, lift the weight up as high as capable without compensation and lower under control to the starting position
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🔑be careful not to involve the muscles of the hip or thigh
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This is an exceptional exercise for individuals with flat feet, or conditions such as plantar fascitis.
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This exercise can also be performed with a long sock or stocking
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Comment 👇🏼with any ❓and tag a friend that could benefit from this❗️

•Ankle Strength•
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Weak ankles? Try this exercise. -
Ankle eversion: this exercise will strengthen the muscles on the outer side of your lower leg.
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Weakness in these muscles can contribute to potential risk of ankle sprains.
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How to perform: using an ankle exerciser, contract the muscles on the outer side of the leg (peroneals or fibularis muscles) and lift the weight as high as possible, lower the weight to the starting position and repeat
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🔑Be careful not to compensate by using the hip muscles to help lift the weight
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This exercise can also be performed with a long sock or stocking (we will post a video of the sock version later).
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Tag a friend with weak ankles and start strengthening💪🏼 them today! 👊🏼

•Forearm Strength•
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Two exercises demonstrated:
1️⃣Radial flexion
2️⃣Ulnar flexion
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Developing strength in these muscles can be 🔑 to over coming forearm/wrist/elbow injuries and also maximizing performance in sports (such as throwing a curveball or hitting in baseball ⚾️)
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How to perform:
•get a radial ulnar bar
•add the correct amount of resistance
•raise bar to the top under control, lower under control and repeat
•To isolate more tissue, turn 45 degrees in and then 45 degrees out on both movements
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Comment 👇🏼 or leave us a ❓tag a friend that needs some forearm work!

•👣Feet strength👣•
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Have aches and pains in your feet? (Such as Plantar fasciitis etc.)
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In addition to tight muscles, weakness plays a huge rule in dysfunction.
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What will this exercise do? Strengthen the muscles in your feet!
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How do I do it? Get a hand towel, start with no weight, keep heels on the floor and pull towel toward you with your toes. As you progress, slowly increase the resistance (as demonstrated in video with weight on towel)
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Get those feet moving and tag us with your progress🙃👣