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Precision Movement
Canada
Приєднався 25 тра 2008
Welcome to Precision Movement on UA-cam! Subscribe to this channel to be notified of the latest exercises, techniques and workouts to help you move freely and without pain so you can get back to and keep doing the active things you love.
Eric Wong is the founder of Precision Movement. He earned his degree in kinesiology from the University of Waterloo where he studied under Dr. Stuart McGill. From 2006-2013 he specialized in training combat athletes, including multiple UFC fighters, national level amateur boxers and other fighters.
Dr. Erin Boynton, MD, FRCS, is an orthopaedic surgeon and serves as our Chief Medical Officer. She's currently the Chief Medical Director for the National Bank Open WTA Tournament, works with the WTA and Tennis Canada and has served as the doctor for the Toronto Maple Leafs, Blue Jays and other pro teams and athletes. She's also the current ITF Canadian Champion in tennis (for her age category - we won't say what that is).
Eric Wong is the founder of Precision Movement. He earned his degree in kinesiology from the University of Waterloo where he studied under Dr. Stuart McGill. From 2006-2013 he specialized in training combat athletes, including multiple UFC fighters, national level amateur boxers and other fighters.
Dr. Erin Boynton, MD, FRCS, is an orthopaedic surgeon and serves as our Chief Medical Officer. She's currently the Chief Medical Director for the National Bank Open WTA Tournament, works with the WTA and Tennis Canada and has served as the doctor for the Toronto Maple Leafs, Blue Jays and other pro teams and athletes. She's also the current ITF Canadian Champion in tennis (for her age category - we won't say what that is).
Get Leg or Hamstring Cramps? Learn Why and How to Fix Them for GOOD!
Cramps in your hamstrings? It may have nothing to do with electrolytes or vitamins. Learn how to teach your brain to interface better with your hammies and get rid of those cramps.
First, the background. Coach E starts by looking at the length-tension relationship in a muscle. You'll learn roughly how muscle strength and activation work. However, when cramping occurs as you activate the muscle, the physiology differs from normal contractions.
It's a good read as an intro to how your muscles work. We cannot encourage you enough to read the article below, "Nervous System Control of Muscle Tension."
A foam block will help with the exercises. But if you don't have one, that's okay! You can use anything-a rolled-up towel or even a pair of sweatpants.
The key to any of these exercises is to keep doing them. You're teaching your muscles and your brain to work together. Keep at it. Add layers of different movement patterns. Try to do this at least three times a week to retrain your neuromuscular patterning.
We’re trying new styles of videos lately, so we’d love to know what you think in the comments! If this video helped, tap those like, subscribe, and notify buttons to join the half-million people dedicated to moving freely and without pain for life.
IN THIS VIDEO
00:00 - Intro
02:10 - Research
10:10 - Short Ham Prep
11:34 - Short Ham Hip Extension
16:25 - Exercise scheduling
17:30 - Next steps
RESOURCES AND LINKS MENTIONED
Nervous System Control of Muscle Tension: courses.lumenlearning.com/suny-ap1/chapter/nervous-system-control-of-muscle-tension/
ROM Coach app (free!): www.precisionmovement.coach/rom-yt - our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 1-2 weeks (only 3-5 mins/day!)
Medical Disclaimer
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition.
First, the background. Coach E starts by looking at the length-tension relationship in a muscle. You'll learn roughly how muscle strength and activation work. However, when cramping occurs as you activate the muscle, the physiology differs from normal contractions.
It's a good read as an intro to how your muscles work. We cannot encourage you enough to read the article below, "Nervous System Control of Muscle Tension."
A foam block will help with the exercises. But if you don't have one, that's okay! You can use anything-a rolled-up towel or even a pair of sweatpants.
The key to any of these exercises is to keep doing them. You're teaching your muscles and your brain to work together. Keep at it. Add layers of different movement patterns. Try to do this at least three times a week to retrain your neuromuscular patterning.
We’re trying new styles of videos lately, so we’d love to know what you think in the comments! If this video helped, tap those like, subscribe, and notify buttons to join the half-million people dedicated to moving freely and without pain for life.
IN THIS VIDEO
00:00 - Intro
02:10 - Research
10:10 - Short Ham Prep
11:34 - Short Ham Hip Extension
16:25 - Exercise scheduling
17:30 - Next steps
RESOURCES AND LINKS MENTIONED
Nervous System Control of Muscle Tension: courses.lumenlearning.com/suny-ap1/chapter/nervous-system-control-of-muscle-tension/
ROM Coach app (free!): www.precisionmovement.coach/rom-yt - our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 1-2 weeks (only 3-5 mins/day!)
Medical Disclaimer
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition.
Переглядів: 7 033
Відео
[FOLLOW ALONG] How to Fix Upper Back / Rhomboid Pain for GOOD
Переглядів 4,6 тис.21 годину тому
Want to fix your upper back pain (aka rhomboid pain) for good? Follow along with Coach E in a new video style we're trying out. The only equipment you'll need for this is a foam roller. 00:00 - Intro 00:50 - Rhomboid ISO 03:30 - Segmental Thoracic Mob 05:45 - Wall Neck Side Bend 07:28 - DIS: Shoulder Extension / Anterior Scap Tilt 13:00 - Routine schedule 13:05 - Next Steps Cues for exercise 1:...
5 Exercises to Fix Ankle, Hip & Knee Pain from Running (Treat/Prevent)
Переглядів 23 тис.14 днів тому
Stretching at the corner waiting for the light change is NOT enough to prevent or fix knee pain from running. Learn five exercises to start or keep running pain-free. First, static stretching neither increases muscle strength nor improves your movement patterns, which means your knees won't get any better. For the first exercise, you'll need a foam roller. It will break up muscle tension and un...
Trouble Keeping Glutes on with Squats? YOU NEED THESE EXERCISES!
Переглядів 11 тис.28 днів тому
Are you doing squats but not able to keep your glutes activated during the movement? Learn how to keep those glutes on with these 4 easy exercises so you can do your workouts safely, tackle all of those heavy-lifting spring projects, or even lift your tired dog into the car after a long hike. Start with some background on what you need at the base level to maintain glute activation. It all come...
1 POWERFUL Exercise for Hip and Knee Pain (Functional Integration)
Переглядів 12 тис.Місяць тому
Learn one easy exercise combining seven elements to ease your hip pain. It's a functional integration technique, so committing it to muscle memory will keep your hips healthy every time you move. Whether you have SI joint pain, anterior hip pain, short hamstrings, poor glute activation, or even knee pain, this is a great place to start building healthy movement patterns. You won't need any equi...
4 Exercises to Fix Front Shoulder Pain for GOOD
Переглядів 19 тис.Місяць тому
If you're tired of dealing with front (anterior) shoulder pain, you can often correct it by rebalancing the muscles and activation sequences in your shoulder and surrounding areas. In this video, you'll learn four exercises for a quick routine to get your shoulder back into good shape by fixing the root causes. If you have been diagnosed with subacromial bursitis, biceps tendonitis, or rotator ...
The Best 3 Exercises to Increase Hip MOBILITY (Not Flexibility!)
Переглядів 532 тис.2 місяці тому
Static stretching can actually make you more prone to hip injury. Instead, learn why increasing hip mobility (not flexibility) boosts your range of motion and overall hip health. Then, follow along with three easy exercises to get your hips feeling good. First, what is the difference between flexibility and mobility? Coach E dives into the background of hip mobility and why being able to move u...
4 Exercises to Fix Your Hip Shift [Stabilize Your Hips!]
Переглядів 14 тис.2 місяці тому
Want to know how to get stable, pain-free hips? If your hips shift to the side when you squat or climb stairs, this routine will get you to well-balanced, stable hips. Hip shift (aka hip joint instability) means that you may have a structural imbalance from bone, tissue, or muscle imbalances. If you notice one side of your hip dropping while on one leg, that’s usually a positive Trendelenburg s...
How Your Poor Tibial Rotation TRASHES Your Knees (esp. Meniscus & ACL)
Переглядів 16 тис.2 місяці тому
Neglecting tibial rotation can start with worse performance but then progress into meniscus and ACL pain, tears, and degeneration. Ligaments are similar to muscles and tendons in that they need some stress to maintain their strength and pliability. Without good tibial rotation, the meniscus can't properly absorb the force transferring up every time you put a foot on the ground. The ACL can't ha...
6 Movements EVERYONE Should Master for Pain-Free Hips
Переглядів 20 тис.2 місяці тому
INTERESTED IN OUR CERTIFICATION? Click here: www.precisionmovement.coach/certified/interested/ If your hips are stiff or sore, this routine will only take you about 5 minutes a day to reactivate the muscles and get them healthy. If you spend long hours at a desk, your glutes are napping. They won't have the strength to help you out when you need to squat, run, or other explosive leg power. Exer...
STOP Stretching Your Tight Lower Back (Follow These 2 Keys Instead)
Переглядів 13 тис.3 місяці тому
What should you do about your tight lower back? It’s not stretching! Why? You might have tried stretching before and felt better afterwards … for a while. More likely, you’re prolonging the low back tightness or even making it worse. Coach E details four points of why you shouldn’t stretch and what to do instead. Since this is a background info video, you’ll want to click on the links below tha...
3 Lower Body Exercises for Core & Hip Rotation (POWER in Golf, Tennis etc)
Переглядів 9 тис.3 місяці тому
The rotational plane of movement is one of the most neglected for athletes and enthusiasts. You'll learn how to wake up these neglected muscles to both keep doing what you love without injury and, if you're an athlete, improve your performance. The rotational or transverse plane of movement is the most important plane of movement when it comes to generating power and speed in a sport. These mus...
5 Science-Based Exercises for SPRAINED ANKLE Rehab
Переглядів 6 тис.3 місяці тому
What should you do for a sprained ankle? Coach E discusses the common approaches and pulls recent medical research for what people should do with an ankle sprain. You'll learn how to use ice and how to use heat. We'll get into the two main acronyms, the PRICE (or RICE) vs. POLICE methods. Spoiler: it turns out one method works way better than the other, according to some recent medical studies....
Shoulder Impingement PAIN RELIEF in 5 Minutes (Faster than Tylenol?!?)
Переглядів 16 тис.4 місяці тому
Need immediate pain relief from your shoulder impingement with a few simple exercises? You'll learn how to settle down your shoulder pain and get you on the first step to long-term restoration of your shoulder. First, learn about shoulder impingement and the three main root causes - all of which are fixable with corrective exercises that we'll link at the bottom of this description. You'll need...
4 Exercises to Fix Quadriceps Strains, Tendonitis & Tears for GOOD
Переглядів 6 тис.4 місяці тому
Struggling to fix quadriceps strains, tears, or tendonitis? Learn how to correct the underlying issues that keep these muscles from healing and becoming resilient. First, Dr. B talks about some of the unique vulnerabilities of the rectus femoris and the activities that tend to stress the muscle. Over time, that stress leads to the painful tears, strains, and even tendonitis. She also answers co...
3 Main Reasons for a Stiff, Painful Neck (and the SOLUTION)
Переглядів 7 тис.5 місяців тому
3 Main Reasons for a Stiff, Painful Neck (and the SOLUTION)
NECK CRACKING: Should You (or a Chiropractor) Crack Your Neck?
Переглядів 6 тис.5 місяців тому
NECK CRACKING: Should You (or a Chiropractor) Crack Your Neck?
3 SAFE Exercises for a Pinched Nerve in Neck (Cervical Radiculopathy)
Переглядів 82 тис.5 місяців тому
3 SAFE Exercises for a Pinched Nerve in Neck (Cervical Radiculopathy)
Advanced Hip Flexor Psoas Pain & Injury Exercises (MUST for Athletes)
Переглядів 12 тис.5 місяців тому
Advanced Hip Flexor Psoas Pain & Injury Exercises (MUST for Athletes)
NEW Hip Internal and External Rotation Exercise for⬆️ Strength & Range
Переглядів 43 тис.5 місяців тому
NEW Hip Internal and External Rotation Exercise for⬆️ Strength & Range
Don't Get a PRP Injection Without THIS or you're wasting time and $$
Переглядів 6 тис.6 місяців тому
Don't Get a PRP Injection Without THIS or you're wasting time and $$
How to Make Good Posture STICK (Unique Technique)
Переглядів 25 тис.6 місяців тому
How to Make Good Posture STICK (Unique Technique)
MISSING LINK to Improve Balance, Prevent Injuries and Falls AGES 50+
Переглядів 15 тис.6 місяців тому
MISSING LINK to Improve Balance, Prevent Injuries and Falls AGES 50
How to Wake Up Your DEAD Feet (3 Exercises for Arch Strengthening)
Переглядів 23 тис.6 місяців тому
How to Wake Up Your DEAD Feet (3 Exercises for Arch Strengthening)
RELEASE Upper Trapezius & Levator Scapulae Muscle Tension FOR GOOD
Переглядів 61 тис.7 місяців тому
RELEASE Upper Trapezius & Levator Scapulae Muscle Tension FOR GOOD
How to Avoid the #1 BIGGEST RISK of Cortisone Injections
Переглядів 7 тис.7 місяців тому
How to Avoid the #1 BIGGEST RISK of Cortisone Injections
3 NEW Exercises for Adductor Strength, Length & Transfer to Sport
Переглядів 133 тис.7 місяців тому
3 NEW Exercises for Adductor Strength, Length & Transfer to Sport
4 Minute Core & Leg Stability Ball Workout
Переглядів 9 тис.7 місяців тому
4 Minute Core & Leg Stability Ball Workout
Your Poor Ankle Dorsiflexion Mobility is WRECKING Your Knees
Переглядів 20 тис.7 місяців тому
Your Poor Ankle Dorsiflexion Mobility is WRECKING Your Knees
4 INCREDIBLE Shoulder Mobility Exercise Progressions [⬆️ Strength & ROM]
Переглядів 39 тис.8 місяців тому
4 INCREDIBLE Shoulder Mobility Exercise Progressions [⬆️ Strength & ROM]
Thank you my under side of my arm i hurt my self picking up 80pound bags of concrete duto i was carring them with my forarms outwards so all the weight was on the underside it made me feel like arms was weakness of grip an pain i had a few knot mucles
Unfortunately these hip abduction and adduction exercises (from other videos) caused me lateral and medial ligament pain. I'll have to look for alternatives.
nice!
What does it mean to ramp up the glutes
5th account. Fifth subscription! So glad you do this work.
What about neck extension?
super helpfull thank you
Great video. Thank you so much for what you are doing
Great video....I think I'm finally getting close to putting the pieces together of "ACL Reconstruction in 2006" & "Powerlifting for the past 12 years and fighting with endless imbalances in the squat"
This is exactly my problem
Thank you! Blessings and much to you ❤🙏✨
I dont understand the skinny foot exersize. What exactly are you suppose to do to move the metatarsels? Anyone?
thankyou so much for this. ill try these out and i really hope it works for me because this has been bothering me alot :(
This is the most informative video I have seen on this!! Question about that thoracic spine manipulation: my pain started because of a chiropractic adjustment and it’s been YEARS with very little improvement. What do you suggest for the spine manipulation? Is it only chiropractic?
I always find myself coming back to this video. It helps so much
Tried yesterday the yoga stretch it was painfull to do. Today I had even more pain. I think because of this stretch I think there is work to do there so came on you're video today I tried it for now still have pain but have pain is right side allready for long time so I will try this 3 times a week and hopefully finally I reach something because everything I tried so far last 2 year didn't help at all. Thank you for this video
How long do you do these exercises.?
Almost two weeks I suffer for the huge pain,,,, thanks u it's help me a lot
You are so welcome! Thanks for trying it out and we are so happy that you found it. Keep us posted on your progress :) - Coach Joshua, Team PM
Leg Ankle exercises video please
Here you go: www.youtube.com/@PrecisionMovementCoach/search?query=ankle :) - Coach Joshua, Team PM
Thank you so much! For the levator scap excercise, at some point I always get a major jolt right down my upper spine. Almost feels like being electrocuted... Does anyone else get this?
That is not uncommon and should resolve with more time and practice with the exercises. Thanks for trying it out, commenting, and keep us posted on your progress :) - Coach Joshua, Team PM
Thanks for great exercises. I'm recovering from fractured humorus, these are great addition to my PT. Looking forward to daily app use too.
You are so welcome and let us know if you ever need more advice or assistance. Thanks for trying out the app and keep us posted on your progress :) - Coach Joshua, Team PM
I have a torn meniscus and severe arthritis. The main issue is the gait change and limping since the torn meniscus injury. I will try the exercises. Its been 7 months so now consider having PRP and Stem cells
Yikes! These exercises are a good start. However, it sounds like you need more substantial guidance. The Knee Pain Solution program is the best place to start, and you can read about it in the video description. Let us know if you have any more questions :) - Coach Joshua, Team PM
I suffer from hyperacusis and chin tucks make my symptoms worse (painful hearing sensitivity raises), I wonder why is it...?
Hi and thanks for asking. It's hard to say from our vantage point but back off on the movement and duration of the exericse, and keep us posted on your progress. Also, consider starting the Neck Pain Solution program. It was designed for people like you. Read more about it in the video description, and let us know if you have any questions :) - Coach Joshua, Team PM
Superb technique and precise attention to detail. Feeling great in the hips and shoulders. Thank you for your helpful knowledge.
You're welcome and we are so happy that it's helping. Thanks for the comment and keep us posted on your progress :) - Coach Joshua, Team PM
Hi coach . Instantly felt the urge to watch you videos. Best decision. May i ask . My shoulder has been hurting past 20 years . Have had 2 surgeries 1 for ratator cuff repair and 1 for acromio however up to today still hurting . Recently realised the now its actually my bicep tendon which is very painfull and therefore giving refered pain. No impingement tho. This could be as result of many years of improper movement and which has made it weak . And what is frustrating is that it only gets worse after exercises. It easily gets irritated. 😢 Pls advise
Hi and thanks for reaching out to us. 20 years is waaaaay to long to be in pain. These exercises are a good start but the Shoulder Pain Solution program is better and will get you back to full function in a matter of months. Read more about it in the video description and let us know if you have any more questions :) - Coach Joshua, Team PM
Thankyou I'm so glad I found your tutorials
You are so welcome! Thanks for the comment and let us know if you have any questions :) - Coach Joshua, Team PM
Thanks man
Any time :)
My internal hip snaps when I lower it down from 90 degrees, I also get pinching that hurts in the same spot when I try to squat (especially with any added weight)
You are in the right place. Did you try out the exercises? - Coach Joshua, Team PM
In just the 1st 3 minutes, you did make more sense than the rest on YT! I have developed quads, I love doing strengthening protocols for legs - don't want bigger legs anymore, but I am unable to sit on my heels anymore. There is irritation and pain behind my knee. Yes, I do feel the tightness in my quads. Thanks to you both!
You are so welcome. Thanks for watching. We are here if you need more assistance, so try out the exercises, and let us know if you have any questions :) - Coach Joshua, Team PM
Yo doc the “flexibility without strength = instability” makes a whole lotta sense and I got that on my left. What about strength without flexibility, is that also prone to injury but maybe not as much as a flexible but weak joint?
Nailed it. Lack of control and potential movement restriction in any setting is a problem. Thanks for following along and commenting. Let us know if you have any more questions :) - Coach Joshua, Team PM
❤❤❤
:)
I’d definitely like a video like this on calf cramps. I see that issue a lot more in people and my patients than hamstring cramps
Thanks for the suggestion and check this out next: ua-cam.com/video/y3zHHIP-iTU/v-deo.htmlsi=qPXTKUZhAwukrT_w Let us know if you have any more questions :) - Coach Joshua, Team PM
Fantastic video!
Glad that you think so!
Wow I feel so much better and looser thank you doctor 😍😍
Awesome! Thanks for trying it out and let us know if you ever need more advice or assistance :) - Coach Joshua, Team PM
Thanks Coach E! What about pushing through cramps? Sometimes my foot hurts and I make it cramp and then when it finally releases it feels better.
If you can tolerate it, then go for it. Over time you will get stronger and your tolerance will increase :) - Coach Joshua, Team PM
how many repetitions on each move? Thank you! Makes alot of sense!
You are welcome and thanks for trying it out. Try 3 cycles per leg and let us know how it goes :) - Coach Joshua, Team PM
Are these exercises good for plica syndrome?
It's worth a try. Let us know how it goes :) - Coach Joshua, Team PM
@@PrecisionMovementCoach I tried these exercises with other technics and I felt some relief around my knee cap immidietly after the workout. I hope it will help Thank you!
I'm 15 is it normal? Cause everytime I try to exercise or raise my left leg it pop and is annoying.
That is not normal. Did the exercises help? We are here if you need more support :) - Coach Joshua, Team PM
How many times a day can I do this? Thank you
Many! Thanks for trying it out and keep us posted on your progress :) - Coach Joshua, Team PM
Awesome routine! Just what I needed.
Glad you liked it!!
Do you do these before a cardio workout? Or before? Or at a different time of day?
That depends on you, and everyone will be different. Try it out at different times and see how your body responds. Let us know how it goes :) - Coach Joshua, Team PM
It’s work 🙏🏻
Thanks for trying it out! Keep us posted on your progress :)
Thank you so much for sharing these exercises! I have only been doing them for one day and it has helped with my tendonitis tremendously!!
Wonderful!
Where do you get the band? Two of the six exercises require the band. Thanks
Hey! You can find them online or at any fitness equipment store. Even department stores have them now. Let us know if you have any more questions :) - Coach Joshua, Team PM
well done. can I ad some weight on N.3(dis:forward head/shoulder elevation)?
Thanks for trying it out. Adding weight is not necessary. Keep us posted on your progress :) - Coach Joshua, Team PM
Thankyou! I've had a nagging pain in my shoulder for a few weeks now, didn't know whether to look for AC rehab or impingement... these tests have pretty much confirmed it's impingement for me. Will check out your recommendations on relief now! Thanks!
Glad it helped! :)
Fantastic. Thank you. First therapist/ movement specialist that works for me. Bravo
Glad it was helpful! :)
Been looking through many videos for runners' knee rehab - This one gets my vote
Thank you so much! :)
My mom is 87 and her glut is so tight and painful she is having trouble with movement at all. What can you suggest to help her?
We are here to help! Can she try these exercises? Let us know what you think :) - Coach Joshua, Team PM
Thank you for the exercises you introduced in this video. You’re a really helpful
You're so welcome! :)