MuscleJointInstitute

Hip Stretch (internal rotation)
Reduced internal rotation of your hip can affect your ability to squat, pivot, cut, jump and rotate your body.
Stretching the hip inwards, restoring your internal rotation will reduce stress on your knees and improve dead lift and squat depth.
How to perform: (stretching your right hip)
1️⃣ Laying on your back with your knees bent and feet flat on the floor. Lift your left foot and place it against the outside of your right knee.
2️⃣ Place your right arm outstretched on the floor. This will help keep your entire back flat against the floor.
3️⃣ Bring your right knee down towards the floor by applying pressure with your left foot against your right knee. As your knee approaches the floor, you’ll feel the stretch in your hip. You may also feel some stretching in your low back. (Quadratus Lumborum Muscle)
4️⃣ You can hold the stretch from 30-60 seconds at a time. If you are new to this stretch, you can begin with a 10 second stretch and ease into 20 seconds before progressing to greater amounts of time.
🌀 The goal is not to touch your knee to the floor. Bring your knee towards the floor, but stop and hold where you feel a mild stretch in your hip.
🌀 Stretches are most effective after you have finished playing your sport and/or working out (not before), when your muscles are warm and are receiving plenty of blood flow.
The Muscle & Joint Institute
Sports Medicine, Sports Chiropractic & Rehab
732-935-0800
🎧 Credit to - Butterfly - Crazy Town - Remix (background)

Shoulder stretch to improve limited mobility.
This exercise is a combined active and passive stretch, which doubles its effectiveness and should help you regain some or all of your limited motion.
When performing this stretch:
🌀 It’s ideal to use a Theraband, since it will provide a quick and progressive loading of the muscles and won’t overload your stabilizing arm.
🌀 If you require more resistance of your Theraband, cut a longer length and overlap it to double or quadruple its strength.
🌀 Since your shoulder will be in a vulnerable position, begin with a gentle contraction, followed by a light stretch. Gradually increase the level at which you perform this exercise
The Muscle & Joint Institute
Sports Medicine, Sports Chiropractic & Rehab
732-935-0800
🎧 Credit to - Daftpunk - Around The World - (feat. Rae Sremmurd) Remix (background)

Shoulder & Chest Mobility using a Theraband
Whether you’re suffering from limited mobility due to adhesions, frozen shoulder, a strenuous workout, tight muscles or being stuck behind a desk all day, this exercise will encourage muscle/fascial movement while lubricating your joints. On a personal note, this was helpful in regaining shoulder, rib and back mobility while recovering from a sports injury..
This exercise is a neuro-rehab maneuver, which involves the opposite arm/leg and drives greater brain activity. It not only allows for easier movement, but enhances coordination. Incorporating the foam roller further encourages more balance.
How to perform on a Right shoulder:
1️⃣ Tie a Theraband around your left foot and hold the end of the Theraband in your right hand.
2️⃣ Begin by laying with your back on the floor or on a foam roller, (which increases the difficulty level) with your left thigh vertical and your left leg horizontal and with your entire right upper extremity vertical.
3️⃣ Your hand and foot that are not involved with the Theraband will be on the floor to help stabilize your torso.
4️⃣ Simultaneously extend your hip and knee and bring your arm in the opposite direction, which is the motion you would make if you were to raise your hand to answer a question.
5️⃣ Begin slowing down and stop the movement of both extremities just prior to reaching the floor. This will engage your core muscles.
6️⃣ Slowly reverse the movement and return back to the starting position. Repeat this movement 5-10 times in a controlled manner.
🌀 The Theraband allows for an easier return of your extremities, which is very helpful if you’re experiencing sore hip flexors, abs and chest muscles or recovering from an injury and unable exert your body at 100%.
⚠️ If you feel unstable or wobbly on a foam roller, you can either wedge towels on both sides of the foam roller so it doesn’t move or perform this exercise on the floor.
The Muscle & Joint Institute
Sports Medicine, Sports Chiropractic & Rehab
732-935-0800
🎧 Credit to - Red Hot Chili Peppers - Snow Jondai remix (Music in background)

Sacrum mobility exercise.
Did you know that your sacrum is designed to move every time you take a step and every time you take a breath.
If your sacrum becomes restricted in its movement, this can cause some of your pelvic muscles, included the gluteal muscles to become weak. It can also cause varying types of pain, from dull to sharp. This can even reflexively cause your upper back muscles and neck to tighten, along with it.
If you’re not able to get to a specialist who can fix this issue (which should take only a couple of visits) you can try this particular self mobilization.
How to perform:
1️⃣ Place one knee (on top of) the end of a foam roller, that’s positioned on the floor, perpendicularly to your body.
2️⃣ Place both hands flat on the floor so that you body is stable and your spine is in the neutral position.
3️⃣ Contract your abdominal muscles. This will help stabilize your spine/torso as you perform this exercise.
4️⃣ Elevate your non-supported knee even with your opposite knee that is supported on the foam roller.
5️⃣ Begin by lowering your pelvis/knee towards the floor and then raise it back up to the neutral position. Repeat this several times. Then switch positions with the opposite knee and perform the same movement on the opposite side of your pelvis.
🌀 If you’re properly activating your abdominal muscles, you’re going to feel a strong contraction in them when performing this exercise.
The Muscle & Joint Institute
Sports Medicine, Sports Chiropractic & Rehab
732-935-0800
Credit to KC & The Sunshine Band (Music in background)

Shoulder stability and strength using a band.
This movement acts both as a rehab maneuver and resistance training exercise. It’s a functional movement that you would perform in everyday activities, whether you’re reaching for your seatbelt or defending yourself from a lurking marauder. .
This exercise will work on shoulder strength, while at the same time, the slow and controlled movement will help in the conditioning of your rotator cuff, whose primary role is shoulder stability.
By using a resistance band, this exercise will steadily become more difficult the further you move your arm in the rotational sequence.
Key Points:
🌀 Begin with light resistance and become comfortable with the overall movement before increasing the tension on your shoulder.
🌀 The thicker the band you use and the more initial tension you begin with, the more resistance your shoulder muscles will encounter.
🌀 Your initial hand position should be holding the band with your palm facing your body. Your knuckles will be pointing in the direction of the movement.
🌀 Tightening your core muscles plays a significant role in preventing you from compensating. You don’t want to rotate your body to help assist your shoulder from initiating the movement.
🌀 Start with 2-4 reps and then repeat with your opposite arm. .
⚠️ If you feel sharp pain in your shoulder muscles or deep in the shoulder when performing this, drastically reduce the tension of the band. If you still feel pain, stop the exercise immediately and get examined by an ortho or sports physian. .
The Muscle & Joint Institute
Sports Medicine, Sports Chiropractic & Rehab
732-935-0800