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  • Maraming salamat Kgwd. Nica Landrito Escandor sa pagtitiwala na pagandahin muli ang mahal mong mga sapatos👍😊 dito lang po yan sa No Days Off Vape Shop👌

    #Sneakercleaning
    #NoDaysOff
    #ThanksGsaBlessings
  • Maraming salamat Kgwd. Nica Landrito Escandor sa pagtitiwala na pagandahin muli ang mahal mong mga sapatos👍😊 dito lang po yan sa No Days Off Vape Shop👌

#Sneakercleaning
#NoDaysOff
#ThanksGsaBlessings
  •  2  0 15 December, 2018

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  • As promised by our PT Myles (check previous post), this post is explains: ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    BACK EXTENSIONS & RANGE OF MOTION (ROM) TESTING
    —————————————
    Video 1 - Back Extension ROM Test
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    FIRSTLY...
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    1. Lay flat on your back against a 45 degree angle bench. Ensure you are not sitting on bench, shift yourself up.
    2. Squeeze abs, focus on bringing your sternum down to your belly button.
    3. Ensure hips do not move forward. If they do you’ve gone too far, resulting in loss of activation of erector spinae muscles.
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    THEN...
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    1. Lay flat on your front. Once again, shift yourself up a little.
    2. Lean backwards, focusing on contraction of the lower back. Ensure hips do not lose contact with bench.
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Transfer the ROM you have now tested for into the exercise.
    —————————————
    Video 2 - Correct form for Back Extensions
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    1. Squeeze abs so that sternum is still moving towards belly button as you descend.
    2. Begin to ascend before hips start to move forward. Push chest out, shoulders back. Head stays in line with spine.
    3. Ensure you stay in the rested ROM
  • As promised by our PT Myles (check previous post), this post is explains: ⠀⠀⠀⠀⠀⠀⠀⠀⠀
BACK EXTENSIONS & RANGE OF MOTION (ROM) TESTING
—————————————
Video 1 - Back Extension ROM Test
⠀⠀⠀⠀⠀⠀⠀⠀⠀
FIRSTLY...
⠀⠀⠀⠀⠀⠀⠀⠀⠀
1. Lay flat on your back against a 45 degree angle bench. Ensure you are not sitting on bench, shift yourself up.
2. Squeeze abs, focus on bringing your sternum down to your belly button.
3. Ensure hips do not move forward. If they do you’ve gone too far, resulting in loss of activation of erector spinae muscles.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
THEN...
⠀⠀⠀⠀⠀⠀⠀⠀⠀
1. Lay flat on your front. Once again, shift yourself up a little.
2. Lean backwards, focusing on contraction of the lower back. Ensure hips do not lose contact with bench.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Transfer the ROM you have now tested for into the exercise.
—————————————
Video 2 - Correct form for Back Extensions
⠀⠀⠀⠀⠀⠀⠀⠀⠀
1. Squeeze abs so that sternum is still moving towards belly button as you descend. 
2. Begin to ascend before hips start to move forward. Push chest out, shoulders back. Head stays in line with spine.
3. Ensure you stay in the rested ROM
  •  20  1 15 December, 2018

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  • Yesterday’s crank! Happy Saturday!
  • Yesterday’s crank! Happy Saturday!
  •  11  1 15 December, 2018
  • The morning after the night before.
  • The morning after the night before.
  •  10  2 15 December, 2018
  • ❤️
  • ❤️
  •  15  1 15 December, 2018

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