Subscribe
Share
Share
Embed
Welcome to The Dr. JJ Thomas Podcast! Here I'll be talking all things physical therapy, raw and unplugged, giving you the unfiltered insights you've been searching for in your cash-based physical therapy business. If you're caught in the grind of the traditional model, swamped with paperwork, or feeling like you're not reaching your full potential as a physical therapist, this podcast was created just for you.
What's cool about them is they're gonna treat all those things at once. So you're gonna we're gonna stretch the anterior chain, we're gonna strengthen the posterior chain, we're gonna rebuild your rotator cuff, we're gonna make you strong and resilient. Welcome to the doctor JJ Thomas podcast. Hey, everybody. Welcome back to the doctor JJ Thomas podcast.
Dr JJ Thomas:I'm JJ Thomas. Happy to have you as always. This is the part 2 section of what we did last week in part 1 with Lehigh wrestlers. In part 1 if you remember if you caught the episode, what we did was I gave you background live footage of our work with the wrestlers doing a full body movement assessment, doing some interventions like dry needling, and really showing you in real time how how we do it here at Primal. So I hope you enjoyed that.
Dr JJ Thomas:If you missed that episode be sure to subscribe so that you don't miss future episodes. And today's episode is a follow-up to that. I had the opportunity to share with Lehigh wrestlers 11 exercises that are gonna make them more resilient throughout the season and and prevent them, from many of the common injuries that happen in in grappling and wrestling sports. I said it in the last time but it's worth reiterating almost 50%. So 46% of non contact injuries in wrestling happen at either one of 3 areas, the shoulder, the knee, or the spine.
Dr JJ Thomas:So this warm up that I designed for them is 11 exercises that are going to treat and train the body as as a system, but really build resilience in all of those three areas so that we can prevent injuries and really help them perform their best. Hope you enjoy it and, we'll see you soon. JJ, some of you I met already. I got to see some of you move. What, thank you for having me is really what I wanna start with.
Dr JJ Thomas:I it's it's like an honor to be here. Pat is amazing. I've had a lot of respect for Lehigh wrestling for many years. My boys wrestle. And so I'm happy to be here to spend time with people like you who work hard.
Dr JJ Thomas:You have great work ethic. Like, in life, I just try to spend my time with people who who are worth my time and and that's you guys. So I just wanted to start off with that. My hope is that in return for you guys letting me spend some time with you is that I'll give be able to give you some exercises, some tools, and skills that are gonna keep you performing better, number 1. But number 2, in in doing so, preventing from injury throughout the season and and beyond.
Dr JJ Thomas:So what we're gonna do today is we're gonna, first, I wanna talk to you a little bit about the types of injuries that we see often in wrestling. You guys already know these because you're living them. Right? You've been living them your whole life. You've seen you've had injuries yourself.
Dr JJ Thomas:You've seen your friends injure them, but sometimes it's interesting to think about to think about it from your own perspective, but then listen to a little bit of the data about it. So if if we look at the data of all wrestling injuries, almost 50% of all wrestling injuries happen in through one of 3 areas. Shoulder, knee, and spine, essentially. Right? And so that could be traumatic injuries like a like an impact injury.
Dr JJ Thomas:Right? Or that could be, or that could be an an overuse injury, which which is kind of an overused term to be honest. But but the ones that we can prevent from exercises and tools and skills that we're gonna go over today are the ones that are termed like overuse injuries. That doesn't mean that you're training too much, training too hard. What happens with overuse injuries is in every sport, what, in order to be build proficiency and excellence in a skill, you have to drill the heck out of that.
Dr JJ Thomas:Right? You have to do thousands and thousands and thousands of reps. And when you do thousands and thousands of reps of any skill or activity, your brain starts to think, hey, I don't need maybe I only need those patterns. Maybe I don't need those patterns that I'm not using all the time. So in wrestling you guys spend a lot of time flexed.
Dr JJ Thomas:Right? You're you're low in your stance, you're flexed at your hips, you're you're flexed in the trunk, you're often keeping your arms in. Even when you're down on the mat itself, you're still in a lot of flexion. Because of that you tend to get tight in the front of the body that what we call the anterior chain. Anterior chain is neck flexors, pecs, abdominals, hip flexors, quads.
Dr JJ Thomas:Right? Who feels tight in those areas? Probably most of you. Right? As physical therapists we often we do see a trend where a lot of times the lead leg lead shot leg will be tighter even because it has to decelerate as you're coming down onto that leg.
Dr JJ Thomas:The the other thing that happens unfortunately is the back of your body, now that you're tight here the back of your body has to work extra hard to be able to counter that. Right? So your posterior chain is your spinal erectors which go from your head all the way to your tailbone, your scapular muscles, your rotator cuff muscles, your glute muscles, your hamstrings. Right? So they become ineffectively essentially ineffective in what they can do because they're constantly fighting against this pull to try to get this.
Dr JJ Thomas:Your body starts to adapt to this. So what we have to do is get you out to this. The other kind of double whammy to that, to having a hard time activating your posterior chain, is that you guys the the demands on your posterior chain are very high in your sport. Think of like all the head snapping and head pressure and head stuffing that you guys do. When you guys are getting stuffed in the head your erector spinae are on fire all the way down to your tailbone, and when they're fighting against tightness in the anterior chain you end up fatiguing and that's when you start to break down.
Dr JJ Thomas:Same thing with shoulder stuff. Right? Like you guys get arm drag the heck. You get arm bars. Your arm your shoulders are in all kinds of crazy positions taken to a capacity that's out that is larger than the demands I'm sorry, to a demand larger than the capacity that you have and that's how injuries happen.
Dr JJ Thomas:So all the exercises we're gonna do today, we're gonna do 11 or 12 exercises. We're gonna do them all today but we're gonna do 61 when you do them with coach you're gonna do 6 one day, 5 the next day, 6 one day, 5 the next day. But what's cool about them is they're gonna treat all those things at once. So you're gonna we're gonna stretch the anterior chain. We're gonna strengthen the posterior chain.
Dr JJ Thomas:We're gonna rebuild your rotator cuff. We're gonna gonna make you strong and and resilient. Cool? So what you're all gonna do is spread out I'm I'm gonna talk loud, if anyone can't hear me though, when you're all spread out let me know. But before you go, you need to grab either something like a ball size, either a roll of tape, a lacrosse ball, a dodgeball, any ball type thing, and then just keep it close to you.
Dr JJ Thomas:Awesome. Spread out. This is it. So so the exercises I give, they're all active dynamic for the most part. There's a few like traditional stretches, but you're gonna need a little time.
Dr JJ Thomas:Yeah. I'll kinda go right here maybe. You're gonna need you're gonna need a little space, to go through them. I'm just gonna flip to my page. We're gonna do each one about a minute.
Dr JJ Thomas:So the first one, you're gonna be in a bear so you can just put the balls at the side. You're gonna be in an a frame or what looks like a downward dog position. This bear is straight arm straight leg like this. Heels should be hovered, fingers spread, let go of the ball because we're gonna actually move. Arms are up by your ears.
Dr JJ Thomas:You got it? Good. Everybody keep your knees straight. Now I don't want your feet outside your hips, I want them in line with your hips. Good.
Dr JJ Thomas:Walk your hands further away than you think they should be. Good. Now push back again. Good. Now keep this frame and move opposite arm and leg forward.
Dr JJ Thomas:Opposite arm and leg forward. So you're gonna walk a couple steps. Opposite arm and leg forward. Opposite arm and leg forward. Opposite arm and leg forward.
Dr JJ Thomas:Good job. Now we're gonna go backwards. Opposite arm and leg, feel the trail arm drive your body away. Opposite arm and leg moves forward. Good job.
Dr JJ Thomas:Keep going. You should look like an a frame, upside down. Knees are straight, elbows are straight. Beautiful. Good.
Dr JJ Thomas:Go forward again. Good job. Everybody looks good. Elbows are straight, arms are straight. Awesome.
Dr JJ Thomas:Take a break. Come on down. We're gonna do about a minute of each. Okay? That was just slightly under a minute.
Dr JJ Thomas:Next one, this one's a traditional stretch. You're gonna find yourself on hands and knees. You're gonna walk your knees out. The trick is, this is a frogger stretch, I don't want anyone's feet in. I want a 90 degree angle at the hip, at the knee, and at the ankle, and I want your mid your, inside of your foot on the ground.
Dr JJ Thomas:Good. Now everybody drop down to your elbows, and push it back. Good. Breathe. Long deep breaths there.
Dr JJ Thomas:Don't rock back and forth, just push and hold, and long deep breaths. As you breathe long and deep, you'll feel your ribs expand. Good. And that'll stretch your abdominals for you. The adductor muscles, the groin muscles, what we're stretching right now, guess what happens when they're so tight?
Dr JJ Thomas:They have the same attachment as the abdominal muscles. So when the adductors are tight, your abdominals can't do their job. That's a problem as a wrestler if you don't have core stability. Right? So if these adductors are inhibiting your abdominals from firing, you're not going to be as efficient and you're going to be more susceptible to injury.
Dr JJ Thomas:So, good. Everybody do 20 more seconds, push back. If your legs are not at 90 degrees, get them out there, get the knees out a little bit more. I see a few stragglers still. Good.
Dr JJ Thomas:Good job. Alright. This one's a dynamic one again. It's a little complicated again, so just bear with me as I talk through it. I'm going to show all you first.
Dr JJ Thomas:I'm going to demonstrate, then we'll do it together. Okay? This is a frogger hop. You're going to start with your feet outside your hips, your legs as straight as possible. You're You're going to squat down as deep as you can with your feet flat and your chest upright.
Dr JJ Thomas:From there you're going to walk your hands forward. You see from a side view that as I walk my hands forward I get a nice stretch in my low back. Right? So we're stretching and strengthening at the same time. Now, elbows straight, I'm going to shift off my heels into really straight arms, push the floor away with straight arms, pop the feet flat forward, sit back and look up.
Dr JJ Thomas:Alright. If your squat is not as low as mine, do not feel bad. It'll get better. Just just do what you can. Alright.
Dr JJ Thomas:So feet outside our hips. Good. Squat down as deep as possible. Good. Walk your hands forward, heels stay flat, straighten your arms, fingers spread, palms down on the ground.
Dr JJ Thomas:Good. Now shift off your heels into really straight arms. Good. Push the floor away. You have to get your shoulders stacked over your wrists first.
Dr JJ Thomas:Good. Now push the floor. Yes. That's it. And then look up.
Dr JJ Thomas:Let's do 2 more. Reach. Shift. Elbows straight, push, pop, sit back and look up. Beautiful.
Dr JJ Thomas:Don't bump heads. Don't bump heads on my watch. Reach, shift, push that floor away, elbows straighter than you think you can. Good. One more.
Dr JJ Thomas:This exercise, last one. Who has tightness in their hip flexors? Yeah. A lot of times that's because your pelvis, your hip flexors are overworking. That overuse, thing comes up again.
Dr JJ Thomas:Right? When we get the pelvis, the rib to pelvic connection, and the core activating the way it needs to for your hip to drive on top of it, then that hip flexor sinks into the socket better and you don't get that pinchy hip. So if you're somebody who gets that, like, they do this and they feel it in the front, they're like jamming up in there, the last 2 we did are money. You do them I would do them every day if I were you. Yeah.
Dr JJ Thomas:Okay. We have the star one, Mike. So this one, we're gonna go everybody on your side. Can everybody see me? You're gonna be in a side plank, but you're gonna be on your knee.
Dr JJ Thomas:And I want your bottom knee in line with your hip. Yeah. So like in line. So I don't want it flexed up, I want it right in line. Good.
Dr JJ Thomas:Now check to make sure that when you come up to plank, your elbow isn't past your shoulder. It's gotta be under the shoulder. Everybody got that? Come up to plank. Make sure your elbows there we go.
Dr JJ Thomas:Good. Now what you can come out of it while I demonstrate. This exercise, what you're gonna do, I'll show a couple different angles. You're gonna take you're gonna sit back on this bottom hip as you rotate and reach with the back leg and the and the top arm, and then you're gonna drive up. So you're gonna sit back and reach.
Dr JJ Thomas:It's a hip hinge for those of you that are familiar with that term. Right? But a lot of people as they get tight in their hips, they lose their hip hinge. So this is gonna help you retrain your hip hinge and stay flexible there. So give it a try.
Dr JJ Thomas:So everybody come up to plank. Yep. Now sink back. Push that hip back as you reach and rotate. Good.
Dr JJ Thomas:Come back up, my man right here, on your knee. There you go. Now drive the knee back. Drive that knee back. Alright.
Dr JJ Thomas:So sit back. Yes. And reach. And then as you come up, drive that hip forward. Beautiful.
Dr JJ Thomas:So it's a glute activation exercise. So let me see it. It looks good but you need to sit back a little bit more. You'll you'll feel as you reach back, you you won't you may not feel it anyway. You may feel a stretch in your plank, but it's really to get that hip back here.
Dr JJ Thomas:So here. And you're going to sink back like you're sitting in a chair and reaching, and then come up. Yes. Better. There you go, boys.
Dr JJ Thomas:You're getting it. Yep. Go to the other side if you feel like you got it now. I do. Yep.
Dr JJ Thomas:So push up every time. Yep. That's perfect. Reach but reach the top leg back so you get that dynamic stretch. Yes.
Dr JJ Thomas:And then up. Yes. So this exercise we're getting hip activation, we're getting posterior chain slings. So the top shoulder and the bottom hip is getting a stretch on your posterior chain. Yep.
Dr JJ Thomas:And then we're firing it all up. It's so good. Beautiful. Looks really good guys. Yep.
Dr JJ Thomas:We we do have this exercise on our YouTube channel if you want more in, instruction. And Mike knows no Mike knows what it's called. Alright. Now we're going to grab our, we're going to grab our device whatever you grabbed. Okay?
Dr JJ Thomas:Your ball. And again, watch me first. So this is to activate that posterior chain. Chain. As I said, most of you guys today, and this is true with all the wrestlers and a lot of grapplers that I see, is you end up losing that that full posterior chain capacity and that, in a sense, weakens you.
Dr JJ Thomas:So it doesn't it doesn't allow you to perform as well as we'd we'd all like. So what we're gonna do here these are called they're kinda called shoulder CARs, controlled articulation, but I'll just use my phone. What you're gonna do is raise your arms as high as you can in this position and then take that ball, eyes watch it as it passes, and then have it up as high as you can as you pass it behind you. Okay? So we're gonna do 5 each direction And I really want you to try to get it up as high as you can.
Dr JJ Thomas:So arms straight, eyes watch it as you pass. Pass it. And then keep the arms high as you pass it behind you. And then watch it again as it comes up overhead. This is the wrestler's this is it.
Dr JJ Thomas:The reason you're all grunting, this is your kryptonite. Exactly. Sorry guys. Sorry not sorry. Good.
Dr JJ Thomas:And then after 5, you're going to switch it and go the other way. Now if you've gotten it, try to make sure you're breathing with it. There you go. Good job. Good job.
Dr JJ Thomas:Keep the chest up. So we're stretching the pecs, right, at the same time that we're strengthening that posterior chain. I just don't want you like falling down. I don't need you to arch your back, I want you to take it through your shoulders mostly. Okay.
Dr JJ Thomas:Good question. Yeah. Alright, guys. Good job. Last one.
Dr JJ Thomas:Can I borrow your ball? Yes, ma'am. So the last one of this, this would be like series a. Right? Okay?
Dr JJ Thomas:So the last one, this is another cuff exercise. Ideally, it's a lacrosse ball. It might be a roll of tape, whatever you have. Lacrosse ball, dodge ball works. What you're gonna do is this is actually, a lot of baseball players do this because they get difficulty in their rotator cuff as well.
Dr JJ Thomas:Right? What you're gonna do is you're gonna be in a plank position and then you're gonna drop the ball. Drop and catch the ball at 90 degrees, okay, just to get your rotator cuff fired. And we're gonna do that for 30 seconds per side. Alright?
Dr JJ Thomas:And we're on. So the base arm is important too. Try to make sure your shoulder is over your wrist. I'm sorry. On your base arm.
Dr JJ Thomas:Yep. Eyes eyes look at it. There's a lot of neural connections between our eyes, the motor of looking at something, and our muscles firing. That's why, I mean even with a shot, right, like when you're, like when you're wrestling, a lot of times where your head goes is where you're going to go. Right?
Dr JJ Thomas:It's the same with PT. Get that arm up there guys. Get that arm up there and switch. Good job. And the point, in order to build motor muscle recruitment, we have to fatigue these muscles.
Dr JJ Thomas:So the point is to do it long enough that we'll get that muscle fatigue. Good. Try not to be all crooked. Try to be fairly square. Good job.
Dr JJ Thomas:We got 10 more seconds. Good job. Keep breathing. And break. Good job guys.
Dr JJ Thomas:Alright. So it may not like it's it's a, you know, maybe a non traditional in the sense that maybe you don't always think of it as being important for wrestling but from what we see injury wise and injury prevention wise, this stuff will help a ton. So we're gonna go on. Any questions with those first set? Okay.
Dr JJ Thomas:Good. We're moving on to the spine a little bit. We can put the balls down. I think we might be done with the balls. So this one is more of a whole body stretch.
Dr JJ Thomas:Well, it's like muscle activation and stretch at the same time. I call it like spinal flow. Again, I'll show you first and then we'll do it together. So with this one, what you do is you're gonna be, like, in a plank position and you're gonna push back to this sort of, like, loaded child's pose, if you will. And then you're gonna you're gonna push up through your legs and round and arch your back, and then you're gonna allow yourself to come through to a full back extension.
Dr JJ Thomas:Then you're gonna push through your arms, round up, and then load here again. So you're getting a lot of spinal mobility but also it's not just a stretch, we're getting muscle activation so that all those little spinal muscles can stabilize you when you need it. Okay? So everybody start in that plank. Good.
Dr JJ Thomas:Now use your arms to drive back onto a loaded flexed spine. Really drive back, really load into your hips and your knees. Good. Now drive through your toes, come up, arch your back like a really angry cat, and then right as your shoulders stack over your wrist, allow your hips to drop. Look up and breathe.
Dr JJ Thomas:Good. Now lead from your shoulders, drive down through the floor, arch that back again, and come down to loaded toes. Great. Let's do that 4 more times. Good job.
Dr JJ Thomas:Yep. Drive up, round the back as you come forward. Get there. Get there. Shoulders stacked over wrist, and then yeah.
Dr JJ Thomas:Good job. Come down. Breathe. And then drive down through the shoulders from the top. From the there.
Dr JJ Thomas:Yep. Good. Let's do this last one together. So everyone start back in the child's pose, a loaded child's pose. Good.
Dr JJ Thomas:Drive down through your toes and come up into, like, an arch position. Pause as you get your shoulders over your wrists but arch that back more than you think you can. Get shoulders over wrists. Come forward a little bit more. Good.
Dr JJ Thomas:Arch that mid back. Now let it come through. Look up at the ceiling. Breathe. Good.
Dr JJ Thomas:Elbows are straight the whole time. Fingers are spread the whole time because wrists and hands get tight too. Right? And they're real and they have to stay mobile for us too. Good.
Dr JJ Thomas:So that was the first one. This one's less metabolically taxing. This is just a neck drill. You can do it sitting, standing, whatever. It's, a lot of these are called controlled articular rotations.
Dr JJ Thomas:It's taking your joints through their full range because we don't always take our joints through full range. So this one we can, I'll, again, I'll show you what it looks like first. The one thing with CARs is you wanna try to activate the rest of your body a little bit just like like a superhero. Just kind of like arms activated to keep everything else stable. We wanna focus to, movement at the neck here.
Dr JJ Thomas:So arms will be like this. You're gonna come down as much as you can and then you're gonna rotate as much as you can and then you're gonna, like, rotate again to to a side bend position and then keep rotating back and then do the same thing through. And here you really stretch that side bend, look down, and then forward. So it looks like that. So we'll do 3 each direction.
Dr JJ Thomas:So everybody make their superhero arms. Good. So the only thing that should move really is the neck hopefully. Keep your so look down at your chest down at your chest as much as you can. Rot Abs activated?
Dr JJ Thomas:Not really. Just, just mostly the wrist and core. So look over your left shoulder. Now rotate head forward. Yep.
Dr JJ Thomas:Try to get every like you're scooping out the ice cream. Right? The ice I don't you may not be eating ice cream in season but scooping out the ice cream on the corners of that ice cream container. Yes. So do 3 each direction.
Dr JJ Thomas:Good job. Don't forget to breathe during all these. Looks really good. A lot of the neck muscles attached to the shoulders. So, again, this is part of shoulder prevention too.
Dr JJ Thomas:Oh, that was my timer for myself. Alright. Good. So finish that one up. We have 3 more exercises.
Dr JJ Thomas:Alright? This next one, you're gonna all come down on the ground. You're gonna sit this is what we did earlier, Dom. You're gonna sit in this like I'm just chilling watching TV kind of posture. Okay?
Dr JJ Thomas:Fingers are spread. Make sure your arms are back a little, like, a little bit more maybe than yours Ryan. Yeah. Good. Okay.
Dr JJ Thomas:Fingers are spread. Right? This exercise, it's crab to bridge. It's going to stretch the front of your body and strengthen the back of your body, all of the things you need, but it has to be done in a way, in a specific way. So my cue is push the floor away to expand your chest.
Dr JJ Thomas:So that's activating your posterior chain muscles essentially, your scap stabilizers, as you're stretching your pec. Okay? From there you're going to continue to push the floor away as you let your hips rise and let your head follow it. So don't let your shoulders come back out of that as your hips rise. The most important part of this is that you're getting that pec stretch and going only as high as you can as you get those pecs stretch.
Dr JJ Thomas:Okay? So let's do like nice take take your time. Minutes are better than than reps, but I'm just going reps because I'm kinda watching you guys engaging time. But normally I want you guys probably do like a minute of each of these. Yep.
Dr JJ Thomas:So remember it's not about the hips. Like if your if your shoulders are caving, then we're not getting what we need. I'd rather you not bring the hips up as high if it if it if you end up taking it out the shoulders. You see what I'm saying? Makes sense?
Dr JJ Thomas:How's that feel, guys? Good. It hurts so good. Right? Alright.
Dr JJ Thomas:You guys are gonna like this one. This one's a little, complicated but worth it, and some of you may be familiar with it. Has anyone ever done the pretzel? The pretzel stretch? Okay.
Dr JJ Thomas:This one is yeah. So, again, watch me first. Okay? You're gonna be side lying but don't do it yet. Just watch first.
Dr JJ Thomas:Top leg, you're gonna grab onto your top leg with your bottom arm, then you're gonna try some of you may struggle to grab onto your bottom foot with your top arm and then you're gonna spread your legs like a scissor, like you're opening a scissor. Then, if you have any room left over, you're gonna come back and then rotate away. So we're gonna we're gonna unwind. So I'll I'll talk you through it. Everybody lie on your right side.
Dr JJ Thomas:It's it's better if everybody starts on the same side. Good. Now, take your left leg and grab onto it with your right arm on the bottom. Good. Now take your left arm and grab onto your right toes.
Dr JJ Thomas:Now separate these, like, pull this left this right leg behind you. Good. You'll feel a really good hip flexor quad stretch. Right? Maybe a glute stretch on the top.
Dr JJ Thomas:Now if you can, let yourself fall back and rotate away. Good. Now wait, you're not done because you got to breathe because rib expansion is going to stretch those abdominals more. Right? It's going to feed the muscles with the oxygen they need.
Dr JJ Thomas:You have 5 deep breaths there. If you're spazzing in your back, come out of it a little bit. Good. Good. 3 more breaths.
Dr JJ Thomas:And switch sides. So left side. Right leg comes up, left leg left arm grabs onto the right leg from underneath, right arm grabs the left toes, split those babies. Alright. I don't want you flexing the knee, I want you pulling that hip behind you.
Dr JJ Thomas:Yep. Good. Wait we might be backwards. Left. Switch them.
Dr JJ Thomas:Yeah. There you go. You were like this side. It's easy, JJ. Good.
Dr JJ Thomas:That way. Okay. Good. Long deep breaths, you guys. Good.
Dr JJ Thomas:And this is also helping those obliques. Right? You need those obliques for so you guys are fighting rotation constantly. If you don't give these babies a little bit of love every day they're gonna you're gonna pay. Two more breaths.
Dr JJ Thomas:Good. And we have one last exercise come out of it. This is one of my favorites. This is a rotator cuff it's a non traditional rotator cuff exercise, sort of off label. It's a plank variation and, watch me first.
Dr JJ Thomas:So rotator cuff does this. Right? But for you guys, your rotator cuff has to has to control has to control lengthening a lot. It's called an eccentric contraction. That also happens when your arm is being pulled across and you're preventing it.
Dr JJ Thomas:Right? So what we do in this is you're in a plank position, feet will be wider than a normal plank here, so not here but out here, and then you're gonna reach across. And if you look, my hair is probably in the way, but if you watch I'm eccentrically controlling with the base arm. So this arm is going like this and my rotator cuff is stabilizing me so it'll really prep you for your matches and training and etcetera. So here, feet to get feet outside, and then reach.
Dr JJ Thomas:Elbows have to be straight. Okay, guys? And you'll often feel one side's a little harder or easier than the other. Let's give it a shot. Really strong in the shoulders.
Dr JJ Thomas:Like, you know I mean, I just want you really strong in the shoulders. You don't necessarily have to round your back on that one. Yeah. Make sure your feet are wide enough that you can control the rotation. Fingers are spread.
Dr JJ Thomas:Shoulders stay stacked over. Wrist is better though. Yeah. So really a plank, not like an a frame for this one. Good.
Dr JJ Thomas:Don't let your elbows bend. If your elbows are doing the work then your cuff isn't doing the work. Good job, guys. Breathe. It's okay if you don't move as far as me.
Dr JJ Thomas:I have, you know, I work on my rotator cuff a lot. So I'd rather you go to where you can meet the capacity. Good. Keep the hand on the floor as you reach. Don't let it lift up.
Dr JJ Thomas:Yeah. That's it. Good job, guys. And I like the way you're nice and slow and intentional with what you're all doing now. It looks really good.
Dr JJ Thomas:Let's do 2 more each side. Good job. That is it. You guys did awesome. What do you think?
Dr JJ Thomas:Great. Thanks. Yeah. But you can feel. It's like all the things you probably need.
Dr JJ Thomas:Right? Yes. That's a specially made for you. Alright? You're welcome.
Dr JJ Thomas:Yeah. We're gonna actually Dane's videoing and, and so we're gonna put it on YouTube but I'll send them all to to coach too. Alright? Yeah. And you guys, if you need anything at primal physical therapy is my Instagram handle.
Dr JJ Thomas:Feel free to reach out and that's it.