Var är bristningen egentligen?
En vän frågade mig var han egentligen hade skadat sig efter att det drog till i bakre delen av ljumsken i sin lek med dottern. Han tänkte att han nog fått en bristning där. En blödningen syntes nere i knävecket några dagar senare men bristningen borde vara uppe på...
Hips that affect the knees
A dear friend of mine suffers from knee pain without there being any injury. The cause is actually from the bad alignment, when the pelvic- and core area don't support the hip joint well and the thighs rotate slightly internally and the knees come closer together....
The shoulder part 8 – The “X”
This shoulder exercise is another one of my favourites for building better and stronger posture. While pulling the arms back it's extra important to keep the stately posture and add the active pull of the ribs down as not to overwork the upper back and push your...
Shoulder part 7 – plank
Yes, there's a plank we can use for shoulder stability, it's all about what you focus on in the movement. This exercise is another that helps me keep the head of the upper arm centralised in the joint. In this specific plank, I want you to focus and start the movement...
Shoulder part 6 – push up with pilates ball
I usually don't train pecs specifically at all as they're included in so many other exercises, and because I know I don't kneed to increase the imbalance of ventral and dorsal upper body more... Pecs are synergists in for example pull-ups, which is enough heavy...
Shoulder part 5 – Lower Trapezius + external rotators
This exercise is one of my favourite postural exercises, as you have to work hard on keeping the posture and work on the mobility you have in upper half of your back and at the same time work strength into the lower trapezius which usually is quite weak. Take your...
Shoulder part 4 – External rotation in 90° abuction
This exercise is a bit more demanding in strength than previous ones, and start therefore with very little resistance! However, if you have subacromial pain, inflammation or impingement-like symptoms, don't do this exercise as it might be too difficult for the joint...
Shoulder part 3 – eccentric external rotation
The exercise "eccentric external rotation" is one of my favourites for when I feel that the head of the upper arm is pulled forward in it's joint and the muscles on the shoulder blade feel tired and sore. First I stretch the pec and the Trapezius (if it's the...
Shoulder part 2 – Diagonal pulls
Diagonal pulls is an exercise where you work the extensor chain of the shoulder. Because of the stabilising work for the shoulder depressors in this combined extension, abduction and external rotation, you can work the arm to around or slightly above 90° angle with...
Shoulder part 1 – Intro
Imbalances around joints is not that easy to explain, especially in the shoulder, however detailed I try to explain it in writing. I have previously attempted a couple of times to explain it in a blog, but I've given up trying to write about it. So this time I've made...