Ximena López Alvarez’s Post

The 10 most efficient hamstring exercises from a biomechanical perspective:    1️⃣ The single-leg RDL (ex. 2&3), Roman chair hamstring curl (ex. 4), single-leg back extension (ex. 6) & Nordics (ex. 9) are the best exs. to improve eccentric hamstring strength at longer muscle lengths (McAllister 2014). These exs. change the optimal length of the hamstrings, so they can produce greater forces at longer muscles lengths (Brughelli 2010). This is important because the hamstrings function at long muscle lengths during sprinting (Chumanov 2012).   2️⃣ Exs. 2, 3 & 4 require an explosive posterior pelvic tilt or to stabilize the pelvis against anterior pelvic tilt. An explosive posterior tilt enables large joint forces at the hip & facilitates an efficient transfer of power during sprinting (Sado 2017,2019). The inability to maintain a stable posterior tilt during sprinting causes premature hamstring fatigue, increases the susceptibility to injury & impairs sprinting biomechanics (Small 2009).   3️⃣ Horizontal force production exs. (ex. 1,5,10) boost your acceleration speed & reduce the risk of hamstring injuries (Rabita 2015, Mendiguchia 2017). Horizontal-vector plyometrics, ballistics & resisted sprinting maximally activate the biceps femoris, develop horizontal power & sprint speed. Athletes returning from hamstring injury show reduced horizontal force production & sprinting speed, which increases the risk of recurrence (Mendiguchia 2017, Roksund 2017).         4️⃣ Exs. 7 & 8 are plyometrics that target the hamstrings. A hamstring strain is a high-velocity injury. The hamstrings function at high contraction velocities during sprinting. Exs. 7 & 8 enhance the energy-absorbing capacity of the hamstrings at the high-speed end of the spectrum.   5️⃣ Plyometrics & ballistic exs. with an horizontal force-vector & resisted sprinting (ex. 1,5,10) are essential to make the transition to full sprinting speed during the last phase of rehab. The hamstring load increases exponentially with faster running speeds. From 80% speed to 100% speed, hamstring load in stance phase increases only 1,4 fold while end-of-swing increases 1,9 times (Chumanov 2007). Exs. which require an explosive stance-phase push off, with less end-of-swing load will therefore help to make this transition in a progressive & safe way.  6️⃣ Exs. 1, 2, 3, 5, 6 are the most effective exs. to target the long head of the biceps femoris, which is the affected muscle in 80% of the hamstring injuries. These exs. have the highest biceps femoris/medial hamstring activation ratio (Dooley 2020, Messer 2018, Bourne 2017).         7️⃣ Resisted sprinting & horizontal-vector plyometrics (ex. 5&10) approach the joint angle speed of sprinting, but with less hamstring lengthening (Osterwald 2021). These movements target the correct intersegmental control, the proximal-to-distal sequencing of high-speed movements & intermuscular coordination.                #Bramswinnenmethod #hamstrings #bicepsfemoris #nordics

🧠💪 Enhance your knowledge of the deep back muscles! 💪🧠 Did you know that the deep back muscles play a crucial role in providing stability and movement to our spine? Let's dive into some fascinating facts about these remarkable muscles. #Anatomy #DeepBackMuscles #SpineHealth 🎨The 3D animation is by SciePro GmbH 1️⃣ The erector spinae muscles are the prominent deep back muscles that run vertically along the spine. They consist of three layers: iliocostalis, longissimus, and spinalis. These muscles help to maintain an upright posture and control spinal flexion and extension. 💪 2️⃣ The multifidus muscles are another set of deep back muscles. They are short, triangular muscles that span between adjacent vertebrae. These muscles are responsible for stabilizing the spine and assisting in spinal rotation and lateral flexion. 🔄 3️⃣ The semispinalis muscles are deep back muscles that run diagonally across the spine. They play a crucial role in maintaining the alignment of the vertebral column and assisting in head and neck movements. 🚶♂️🚶♀️ 4️⃣ The transversospinal muscles, including the rotatores, interspinales, and intertransversarii muscles, are deep muscles located between the spinous and transverse processes of the vertebrae. These muscles are involved in fine spinal movements and help stabilize the spine during rotation and extension. 🔀 5️⃣ The deep back muscles work in synergy with other muscles, such as the abdominal and pelvic floor muscles, to provide optimal support and stability to the spine. Maintaining a strong and flexible back is essential for overall posture and spinal health. 💥 So next time you think about your back, remember the incredible deep back muscles that keep you standing tall and moving with grace. Take care of your spine, and it will take care of you! 🌟 #physiotherapy #medicaltechnology #linkedin

👣 Interesting Facts about Foot Joints! 👣 💡 Foot joints serve as fascinating structures that support the weight of our body and enable movement and balance. Here are some interesting facts worth sharing on LinkedIn: 1️⃣ Arch of the foot: The longitudinal and transverse arches of the foot provide flexibility, aiding in shock absorption and energy efficiency during walking and running. 2️⃣ Achilles tendon: The Achilles tendon is the longest and strongest tendon in the foot joint. It connects to the heel bone and allows for flexion and extension of the foot. 3️⃣ Toe joints: With the exception of the big toe, toes have three joints, while fingers have only two. This difference allows for versatile movement of the toes, which is important for walking and balance. 4️⃣ Ankle ligaments: Multiple ligaments surround the ankle joint, stabilizing it and helping to prevent various injuries. These ligaments undergo significant stress during running and sports activities. 5️⃣ Muscles of the toes: The muscles of the toes are small but powerful, enabling flexion and extension of the digits. These muscles assist in walking, balancing, and fine movements of the toes. Like or comment if you find these interesting facts appealing! If you have any questions or would like to know more, I'm happy to provide further information. 😉🦶 ------------------------------------------------------- The illustration is by Anatomy Standard ------------------------------------------------------- #FootJoints #Anatomy #Movement #Health #KnowledgeSharing #LinkedIn

⏹️ Differential Diagnosis of Shoulder Problems and Special Tests: Shoulder problems can have various causes, and a differential diagnosis involves considering different possible conditions based on the patient's symptoms and conducting special tests to gather more information. Here are some common shoulder conditions and the associated special tests that can aid in their diagnosis: ➡️ 1. Rotator Cuff Tear: - Special tests: Empty Can Test, Drop Arm Test, External Rotation Lag Sign, Gerber Lift-Off Test. - Imaging: MRI or ultrasound can confirm the diagnosis. ➡️ 2. Shoulder Impingement Syndrome: - Special tests: Neer's Test, Hawkins-Kennedy Test, Painful Arc Test. - Imaging: X-rays can rule out other causes, while an MRI or ultrasound can provide more detailed information. ➡️ 3. Adhesive Capsulitis (Frozen Shoulder): - Special tests: Passive Range of Motion (ROM) assessment, Capsular Pattern of Restriction. - Imaging: Generally not necessary for diagnosis but may be used to rule out other conditions. ➡️ 4. Glenohumeral Instability (Dislocation/Subluxation): - Special tests: Apprehension Test, Relocation Test, Load and Shift Test. - Imaging: X-rays, CT scan, or MRI can evaluate the extent of instability and associated injuries. ➡️ 5. Labral Tears: - Special tests: O'Brien's Test, Crank Test, Anterior Slide Test. - Imaging: MRI or MR arthrography is often required for definitive diagnosis. ➡️ 6. Biceps Tendinitis/Tendon Tear: - Special tests: Speed's Test, Yergason's Test. - Imaging: MRI or ultrasound can help confirm the diagnosis. ➡️ 7. Acromioclavicular (AC) Joint Sprain or Arthritis: - Special tests: Cross-body Adduction Test, AC Shear Test. - Imaging: X-rays can show joint alignment and any bony abnormalities. ⚠ It's important to note that these special tests and imaging studies should be performed by a qualified healthcare professional. They will consider the patient's history, physical examination findings, and imaging results to make an accurate diagnosis and develop an appropriate treatment plan. #physiotherapy #physiotherapists #Specialtests #Differentialdiagnosis #health #shoulderpain #shoulderpainrelief #rehabilitation #reeducation #patientcare #healthnetwork #professionallearning #studentsupport

Look at my polo! Do you think it's an animation? NO! It's real, it's recorded only at 60fps (we can raise it up to 178fps!). This is automatic mesh processing, NO manual work for this result! Want to generate ground truth datasets? Use our dynamic full body scanner #Move4D. Check out www.move4d.net or contact me. It's more than realistic, it's real! #Move4d #real #quality #volumetric #capture #DynamicScanning #IBV