Elite Healers Sports Massage’s Post

56/365 ✅ SIDE HIGH PLANK + HIP ABDUCTION The side high plank with an active hip abduction is a challenging exercise that targets multiple muscle groups, including the core, glutes, and hips. Benefits: - Core Strength: The exercise primarily targets the obliques, helping to build a stronger core. - Hip and Glute Strength: The hip abduction part of the movement engages the gluteus medius and minimus, essential for hip stability and strength. - Balance and Stability: Holding the side plank position while performing the hip abduction challenges your balance and coordination. - Functional Movement: This exercise mimics functional movements and can improve overall athletic performance. Tips: - Keep your movements slow and controlled to maximize muscle engagement and reduce the risk of injury. - If you’re a beginner, start with fewer repetitions and shorter hold times, gradually increasing as you build strength and confidence. - Ensure proper form throughout the exercise to avoid strain on the lower back and shoulders. - - #sideplank #sideplankvariation #highplank #corestrength #corestrengthening #corestability #hipabduction #glutes #gluteusmedius #gluteusminimus #coreexercises

4 exercises to strengthen your groin/adductor 👇🏽 Athletes that do a lot of starting, stopping, cutting, and changing direction are using muscles all around the leg. If you are not actively covering from these practices, sessions, games/matches by rolling, stretching, hydrating, Nutritional habits, and getting enough sleep. You could be vulnerable to the following: 🔎Instability In Hips 🔎Reduced Core Stability 🔎Postural Issues 🔎Over Compensation Movements 🔎Decreased Athletic Performance 🔎Increased Risk of Hip & Knee Injuries Rolling, stretching and strengthening are the major controllables that could be changed the quickest. Here are 4 strength exercises at different levels. The 1st is the easiest and they go up in difficulty level from there. 🛡️ Laying Internal Leg Raise 2-3 sets x 12-15 reps 🛡️Copenhagen Plank 2-3 sets x 20-30sec 🛡️Copenhagen Plank Hip Taps 2-3 sets x 12-15 reps 🛡️Elevated Copenhagen Plank 2-3 sets x 20-30sec Like, Save, Try, & Follow for more content like this! #stability #strengthtraining #adductors #groin #groinpain #kneepain #kneestability #kneestrengthening #recovery #athleticrecovery #posture #strengthtraining #strengthcoach #performancetraining

📢 Exciting news! New research suggests that spot reduction isn’t a myth! Combine targeted exercises with cardio to effectively lose belly fat. 💪 Here’s how to supercharge your routine: 1. Weighted Crunches 🏋️♂️: Engage those abs and add some weight for extra resistance. 2. Hanging Leg Raises 🦵: Strengthen your core while targeting lower abdominal fat. 3. Torso Rotations 🔄: Sculpt your obliques and enhance your overall core strength. By incorporating these moves with your cardio sessions, you’ll start to see a real difference. Let’s get those abs popping and work towards a stronger, healthier you! 🔥 What are your favorite ab exercises? Share in the comments below! #SpotReduction #BellyFatLoss #FitnessResearch #TargetedExercises #CardioWorkout #AbsWorkout #CrunchTime #LegRaises #TorsoRotations #FitnessGoals #GetFit #WorkoutTips #FitLife #HealthyLiving #StrengthTraining #GymMotivation

💪 "𝐌𝐚𝐱 𝐎𝐮𝐭 𝐏𝐮𝐬𝐡-𝐔𝐩 𝐂𝐡𝐚𝐥𝐥𝐞𝐧𝐠𝐞" 💪 Test your upper body strength and endurance! Complete as many push-ups as possible in 5 minutes. 𝐑𝐮𝐥𝐞𝐬: Find a safe workout space. Set a timer for 5 minutes. Start push-ups as soon as the timer begins. Ensure your chest touches the ground on each rep. Rest as needed but aim for max push-ups. Record your total push-ups. Goal: Build upper body strength and endurance. Push yourself to your limit while maintaining proper form. 𝐌𝐨𝐝𝐢𝐟𝐢𝐜𝐚𝐭𝐢𝐨𝐧𝐬: Knee Push-Ups Elevated Push-Ups Incline Push-Ups Timed Rests Assisted Push-Ups Partial Range of Motion Wall Push-Ups Push yourself to the max and see how strong you can become! 💪🏆 #MaxOutPushUpChallenge #UpperBodyStrength #Endurance #FitnessChallenge #PushYourLimits #WorkoutGoals #PushUpChallenge

😩 𝗦𝘁𝗿𝘂𝗴𝗴𝗹𝗶𝗻𝗴 𝘁𝗼 𝘀𝘁𝗮𝗻𝗱 𝘂𝗽 🕴️ 𝗳𝗿𝗼𝗺 𝘆𝗼𝘂𝗿 𝗰𝗵𝗮𝗶𝗿? 🪑 You're not alone, and there's a solution that can make a big difference: the Sit to Stand exercise with a weighted ball! 🪑💪 Here's how it works: 1️⃣ 𝗧𝗮𝗿𝗴𝗲𝘁𝗲𝗱 𝗠𝘂𝘀𝗰𝗹𝗲 𝗘𝗻𝗴𝗮𝗴𝗲𝗺𝗲𝗻𝘁: The Sit to Stand exercise engages your lower body muscles, including the quadriceps, hamstrings, and glutes. Adding a weighted ball to the mix increases the resistance, helping to build strength in these key muscle groups. 2️⃣ 𝗕𝗮𝗹𝗮𝗻𝗰𝗲 𝗮𝗻𝗱 𝗦𝘁𝗮𝗯𝗶𝗹𝗶𝘁𝘆 𝗕𝗼𝗼𝘀𝘁: Rising with a weighted ball challenges your balance and stability, promoting better coordination and reducing the risk of falls. It's a great way to improve your overall balance and confidence in your movements. 3️⃣ 𝗘𝘃𝗲𝗿𝘆𝗱𝗮𝘆 𝗙𝘂𝗻𝗰𝘁𝗶𝗼𝗻𝗮𝗹𝗶𝘁𝘆: Mastering the Sit to Stand movement isn't just about exercise – it's about improving your ability to perform everyday activities, like getting up from a chair or lifting objects off the ground. By practicing this exercise, you'll enhance your functional mobility and make daily tasks easier. 𝗥𝗲𝗮𝗱𝘆 𝘁𝗼 𝗰𝗼𝗻𝗾𝘂𝗲𝗿 𝘁𝗵𝗮𝘁 𝘀𝗲𝗮𝘁𝗲𝗱 𝗽𝗼𝘀𝗶𝘁𝗶𝗼𝗻? 𝗚𝗶𝘃𝗲 𝘁𝗵𝗲 𝗦𝗶𝘁 𝘁𝗼 𝗦𝘁𝗮𝗻𝗱 𝗲𝘅𝗲𝗿𝗰𝗶𝘀𝗲 𝘄𝗶𝘁𝗵 𝗮 𝘄𝗲𝗶𝗴𝗵𝘁𝗲𝗱 𝗯𝗮𝗹𝗹 𝗮 𝘁𝗿𝘆 𝗮𝗻𝗱 𝗳𝗲𝗲𝗹 𝘁𝗵𝗲 𝗱𝗶𝗳𝗳𝗲𝗿𝗲𝗻𝗰𝗲 𝗶𝗻 𝘆𝗼𝘂𝗿 𝘀𝘁𝗿𝗲𝗻𝗴𝘁𝗵 𝗮𝗻𝗱 𝘀𝘁𝗮𝗯𝗶𝗹𝗶𝘁𝘆! 💪 #SitToStand #WeightedBallWorkout #FunctionalFitness #patientcare #physicaltherapy #pt #melissatexas #mckinneytx #tx #dfw #ptofmelissa #choosept 

Tight neck? Your upper trapezius may be the culprit. Learn how to relieve the pain in Step 1 - Unknotting Your Neck. https://lnkd.in/g2df9Zf7 #fitnessjourney #fitness #personaltrainer #uppertrapezius

🏋️♂️ Mastering the Half Kneeling Position 🏋️♀️ Ditch the traditional workout stance for the powerful Half Kneeling Position! 🌟 This exercise gem isn’t just a variation; it’s a game-changer with multiple benefits: 1. Develops Hip Stability:Say goodbye to wobbly hips! Half kneeling hones in on hip stability, strengthening the muscles that maintain balance and control. 2. Balanced Hip Dynamics:Achieve equilibrium in hip movement. The position encourages balance, ensuring both sides of your body work harmoniously, preventing muscle imbalances. 3. Lumbar Love:Protect your lower back! Half kneeling prevents excessive lumbar extension, offering a safer alternative for those who battle lower back discomfort. 4. Glorious Glute Activation:Ready for the perfect peach? Embrace the Half Kneeling Position for optimal glute engagement, sculpting those glutes while enhancing overall lower body strength. Dare to kneel half the time for full-body gains! 🙌 #HalfKneelingAdvantage #StabilityMatters #BalancedBody #GluteActivation #WorkoutWisdom #FunctionalTraining #FunctionalFitness #MoveBetter #FunctionalMovement #TrainSmart #BodyMovement #FunctionalStrength #RealLifeFitness #FunctionalExercises #EverydayAthlete

↓ Our top mobility exercises*⁠ ⁠ 1️⃣ The World’s Greatest Stretch⁠ ⁠ This dynamic stretch targets every major muscle group, especially those stiffened by long hours at a desk. With both dynamic movements and static holds, it’s perfect for adding to the end of your warm-up or including in your cool-down for a total body reset.⁠ ⁠ 2️⃣ Pigeon Pose⁠ ⁠ Pigeon Pose is more than a glute stretch! It’s a powerful hip opener and forward bend that also lengthens the quads and hip flexors. The twist in this stretch hits the rotators and outer hips, making it ideal for countering the effects of prolonged sitting.⁠ ⁠ 3️⃣ Prone Cross-Body Stretch⁠ ⁠ This stretch releases tension across the upper and lower body, opening up the chest and shoulders to improve posture. It also targets the quads and can help relieve lower back and knee pain by correcting muscle imbalances.⁠ ⁠ ⁠ ‼️ Remember ‼️ ⁠ These are advanced and challenging mobility drills and should only be performed after a warm up!⁠ ⁠ *btw this can vary based on the person and their needs 🤪⁠ ⁠ #mobility #mobilitydrills #fullbodymovement #functionalfitness #mobilityexercises #dailyactivities #flexibility #stretching #movementtherapy #mobilityworkout #mobilitytraining

Want to grow your glutes, increase strength, and enhance muscle definition in your legs? 🍑 The Romanian Deadlift (RDL) is a powerhouse exercise! 💪🏻 Not only does it target loads of muscles, but it also improves posture and builds a strong core. Incorporating RDLs into your routine can help you lead a more active lifestyle with ease. Get on it🏋️♀️ #StrengthTraining #RDL #FitnessTips #GluteWorkout #ActiveLifestyle

**🔥 Smith Machine Lunges: Perfect Your Form for Gains! 🔥** Want to take your leg day to the next level? Try lunges on the Smith machine! This exercise not only targets your quads but also hits your hamstrings and glutes, giving you a killer lower body workout. **Here’s how to do it:** 1. **Set the Bar:** Position the bar at shoulder height. Stand with one foot forward and the other back in a split stance. 2. **Engage Your Core:** Keep your torso upright, engage your core, and maintain a slight arch in your lower back. 3. **Lunge Down:** Lower your body until your front thigh is parallel to the ground, ensuring your knee doesn’t go past your toes. 4. **Drive Up:** Push through your front heel to return to the starting position. **Pro Tip:** Keep your weight evenly distributed to avoid knee strain. Start light to master your form before adding more weight. **Add these to your routine and watch those legs grow!** #SmithMachineLunges #LegDay #GluteWorkout #Quads #Hamstrings #StrengthTraining #FitFam #FitnessMotivation #GymLife #PTTips