Fabio Sports Therapy

24/07/2021

Posted • .jack.dockery 💫 Neck Mobility Exercises
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🔹 We have all had to deal with a stiff neck whether suffering from an injury or simply sleeping incorrectly. This can result in discomfort, difficulty with movement tasks like looking over your shoulders when driving, and possibly create headaches.
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🔸 Two muscles that will often be found with movement restrictions is the sternocleidomastoid (SCM) and scalenes. The SCM has been found to create a pain referral pattern to the base of the skull, the temporal region, and the orbital area. When restricted together these muscles can result in a compressive force on the cervical spine and result in greater discomfort.
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🔹 The first exercise is a self release of the SCM. First, the SCM needs to be properly located. To do so, rotate to the opposite side and then sideflex. Then, use a pincer grasp to gently squeeze and pull away the SCM between the pad of your thumb and side of index finger. I recommend holding this position for 20-30 seconds and perform at different levels of the muscle belly.
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🔸 The second exercise is an active release of the scalenes. First, depress the shoulder blade with the opposite hand and side flex away. Then, flex and extend the head for 20-30 seconds and perform for a couple of repetitions. If you find a particularly tight portion of the scalenes, you have the option of holding this position.
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❓QUESTIONS or COMMENTS leave below 👇 or message me.
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❤️ Like, 🎯 Tag, and 📨 Share with those who could benefit from this post!

01/03/2021

Posted • Shin splints suck‼ Try out these movements and exercises to fix them
~double tap !💎
All Credits go to🎥📷: .jack.dockery
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29/01/2021

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25/01/2021

Posted • TIGHT HAMSTRINGS ⁉️

You and almost everyone else on the planet 😂😂😂

The trouble is most of us are trying to stretch with static stretching like a forward bend. The forward bend targets just as much low back as it does hamstrings. It really isn’t a very effective way to stretch your hamstring 👎🏼
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Try the other options in the video instead. The key is work on active mobility movements🔑
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Active stretching in general is a great way to stay mobile without putting too much prolonged stress on your tendons 🤸🏻‍♀️
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If you don’t currently have a good active mobility routine, start to add a few things in at a time. You body will thank you 🙏🏻
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For questions on active mobility or rehabbing injuries drop a comment below, or send me a personal message 👏🏻👏🏻
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Stay healthy my friends 😂😁👏🏻🙌🏻

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20/10/2020

Posted • 💭I had this thought in the shower the other day...

Lengthen and strength baby, that's how it's done 🤙🏻

Let me know what you think in the comments 👇🏻

14/10/2020

Posted • .jack.dockery 🌞 Morning Neck Stiffness Routine
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📍 Ever wake up with neck stiffness or just feeling tight? If so, I got a simple and easy neck routine that will improve your overall mobility and decrease stiffness to get your day started on the right foot.
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1️⃣ Neck Circles - Simply make full range circles clockwise and counterclockwise. If you feel a pinch anywhere within this range then perform small circles before advancing to larger ones.
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2️⃣ Cervical Retraction with Extension - Take head straight back like someone with bad breath came too close to your face. Funny cue I know, but it helps! Then, extend back and perform small rotations at end range.
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3️⃣ Scalene Stretch - First depress shoulder with one hand. Then, side bend head away from depressed shoulder until you feel a stretch. At this point, you can flex and extend the neck to bias the different scalene muscles.
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🎯 Hope this helps you! Make sure to TAG and SHARE with fam and friends!

14/10/2020