##tl;dr: https://youtu.be/DmiMI62lmWM

Why do reverse nordics in the first place?

Today's write-up and video is all about the reverse nordic curl, what it is, why you should be doing it and how to get your first one!

First of all, why should we even consider doing the reverse nordic at all? There's actually a very good reason for for it.

##Quadriceps Anatomy Your quadriceps are comprised of four muscles, three of them, vastus medialis, intermedius and lateralis act exclusively to extend the knee - his is because the vastus group only cross the knee, a muscle that only crosses one joint is known as monoarticulate.

The fourth quad, rectus femoris, is biarticulate, or it crosses both the hip and the knee and acts to extend the leg as well as being one of the primary muscles involved in flexing the hip. Put simply, when the rec fem contracts, it is going to either flex your hip, or extend your knee.

Let's use the squat as an example, although this is true any time both our knee and hip are flexed: at the bottom position, to stand out of the squat, I need to contract my quads to extend my knee whilst simultaneously extending my hip to finish standing. But remember that the rectus femoris wants to actually flex the hip as it straightens the knee, and it creates a lot of hip flexion torque when it does this.

We have a problem here: if my rectus femoris powerfully contracts from this position, it will straighten my knee, but at the same time it will try to pull my torso further forward into hip flexion, which is not how you stand up out of a squat! To be able to stand up out of a squat, or a lunge without fighting our own muscles, our central nervous system has to get involved.

Our brain is smart, so what it's going to do is preferentially use the quads aren't going to pull our hip forward as they contract - so the workaround is the CNS preferentially recruits the three vastus quadriceps, because they only extend the knee, and do nothing at the hip. (

So the moral of the story is that squats, lunges, leg presses and other exercises that require the quads to straighten the knee while the hip is flexed are great for training the the vastus group, but those movements do not create enough mechanical tension in the rectus femoris to induce hypertrophy. Or in other words, if your rec fem to grow, you need to train it directly .

Meatloaf once said 2/3 ain't bad, but in this case, working 3 out of 4 quads is bad - or at the very least you don't want t

Hi!

F, 36, 160 lbs, Hx: problem lasting since summer 2020. Left Knee

Brief history that is important: at 30 I had microfracturing on my right knee performed + my surgeon at the time had to shave down and release a tendon. I had severe Patellofemoral chondromalacia and I was bone on bone - my cartilage was "spaghetti". There was no acute injury at the time and I fought for 3 years to finally find a doctor who would listen to me because I was "too young" to be dealing with such severe knee problems. With my right knee there was NOTHING that showed up on any imaging for 3 years - just very severe symptoms and failure for all conservative treatments. I haven't had any issues since with rt. knee.

Current issue: summer 2020 my left knee started locking up, cracking, popping, and being overall unstable. Same exact symptoms and issues as my right knee. Last year from Jan-June I had imaging done, which didn't show much and then agreed to all conservative treatments - shots, months of PT, etc. It all failed and I was referred to a surgeon in Sept. I wasn't thrilled with the surgeon and his treatment plan and so I am going through a new doctor now. He ordered an updated MRI. I'd like to be as informed as possible for our meeting Monday because he is trying to push all the conservative treatments that failed last year and I'm starting to get extremely frustrated. I don't want to go another full year with this knee issue and I'm becoming very frustrated just like with my right knee.

I feel like this current MRI shows that my knee is in a position that shots and PT will help, but not actually CORRECT the problem to get me back to a quality of life where I can perform tasks without pain or my knee locking up for WEEKS at a time. Any assistance in deciphering this would be great!

MRI RESULTS:

* MEDIAL COMPARTMENT MENISCI AND CARTILAGE: The medial meniscus is normal in morphology and signal intensity. Superficial fraying of the articular cartilage along the weightbearing medial femoral condyle. Mild deep MCL and pes anserinus bursitis. The medial collateral ligament proper is preserved. The medial supporting structures are intact.

* LATERAL COMPARTMENT MENISCI AND CARTILAGE: The lateral meniscus is normal in morphology and signal intensity. The lateral compartment articular cartilage is preserved.

The fibular collateral ligament, biceps femoris tendon, iliotibial band and popliteus tendon are intact.

* PATELLOFEMORAL COMPARTMENT AND EXTENSOR ME

I've created a 10 minute program to fix your lower back pain and poor posture forever. And did I mention its only 10 minutes a day?

It is ubiquitous throughout our day: sitting at work, sitting at home or sitting driving. The fact of the matter is that we can't get rid of sitting completely, so we just have to come up with a way to mitigate the damage it is causing to our posture.

Lower Crossed Syndrome

What is it about sitting that causes back pain? When we are sitting, our hip flexors are in a shortened position. Over time they become hypertonic, in other words tight. This lack of hip flexion mobility can get so bad that you can't even stand up straight without excessively arching your back and can cause tightness in erector spinae or lumbar region of our back, which causes the CNS to inhibit your rectus abdominis, leading to diminished ab strength. Tight hip flexors can also inhibit the function of our glutes, leading to underactive or weak glutes by restricting the range of the glutes to the point they can't even contract optimally.

When these four symptoms present clinically, it's called lower crossed syndrome. The reason it is lower crossed syndrome is because if we look at a picture and draw connecting lines between the tight areas, and then the weak areas, it results in a cross.

Long story short, lower crossed syndrome can be a major cause of LBP, and it causes APT - which is the tilting of your hips that causes your lower back to arch excessively.  To fix both of these problems we just have to realise that all we have here is a collection of symptoms. If we can address the root cause of each of these symptoms, then we can get rid of back pain permanently! We simply need to mobilise the areas that are lacking mobility and strengthen the areas that are lacking strength.  That's it, and it only takes 10 minutes a day!

As there are essentially two groups, one that lacks mobility and the other that lacks strength, it follows that we can make a program with two parts; one that mobilises and one that strengthens. Looking at the diagram again, we have tight erector spinae, rectus femoris and iliopsoas. Conversely we have weak or inhibited rectus abdominis and both gluteus maximus and medius.

Posterior Pelvic Tilt

For the stretch the hip flexor group effectively, we need to familiarise ourselves with the movement of posterior pelvic tilt. It is simply the reverse motion of anterior pelvic tilt, so we need to be able to perform that movement

This is the report I typed up to give to this hip doctor today, just in case I was too hysterical to fully explain what’s wrong. And I am really glad I typed it up because as soon as the nurse asked me what was wrong, I started crying and just say “my hips and knees”. LOL He just asks to the the report.

Patient Info:

Age:21

Sex: F

Height: 5’1”

Weight: 115 lbs

Background:

Tore left ACL in 2015 and had a complete reconstruction. Knee felt fine after, was able to run and squat with heavy weight.

A year ago I was running 4 miles a day, and lifting very heavy 5-6 times a week. I tried working out lightly during February and March but could not get near was I was doing before. Since early June I have been doing only yoga (2 or 3 times a week) and swimming (1 or 2 times a week. But in the last week I can not do any of that with out significant pain after a few minutes.

I live on the second floor; nobody really helps me at home.

Has been on and off Meloxicam and Flexeril since August 2020 originally for upper back issues from poor form and excessive exercise, and well as from ‘text neck’ and ‘depression slump’.

Dr. Dickinman recommended I go see Burt Hole for PT. Both of them referred me to this office.

Have been taking 1 or 2 Ibuprofen 2-3 times a day almost consistently since July 2021.

I have a job that requires me to do a little walking, bending, and standing but it is mostly sitting. I feel an 8/10 pain near the end of my day. No matter what position I am in, unless I’m in the tub or about to fall asleep.

I have an issue staying still.

Goals:

I’d like to be able to run and work out again EVENTUALLY.

Pain Timeline:

June 2020: Upper back pain starts due to excessive exercise, poor form, and ‘depression slumping’.

August 2020: Started physical therapy for upper back but discontinue after 2 sessions. Start on 15mg Meloxicam and 5mg Flexeril.

Mid December 2020-February 2021: I begin to exercise excessively, even more so than before. This time I am getting very little sleep. In the middle of January, I begin to notice that my knees hurt, but I brush it off and continue even after my performance begins to suffer. The pain gradually gets worse.

February 2021: I collapse while cooking at a friend’s house and can not get up. There was no popping sound, the pain just becomes unbearable. I get my knee imaged. Report is attached at the end. Have been taking Meloxicam and Flexeril every other day or so.

[Where I am hurting in F

Hi, totally new here.

I would like to gain some insights from you fellow pros here on the routine streching i should do for :

1. Quadriceps (suffered 2nd - 3rd grade tear on right rectus femoris 3 years back, still feel its not the same and it has some physical distortions.)

2. Calves (It has impacted on my right leg's calves too)

Thanks in advance, pretty beginner in terms of flexibility here.

A measured approach would be appreciated.

I hope you enjoy this. Took a quite a bit of reflection, Would love to hear your ideas!

When looking at the Post-Carbon future of humans, it would make sense to approach it mechanically from the get go.

I am the last one to claim to know what consciousness truly is, non of us do, but that won't get us farther in innovation, so let's make an assumption:

We are a function of: Sensory Input --> Computation --> Output

We have already proven that the brain is extremely malleable with accepting new sensory inputs; to give a common example, hearing can be regained through hearing-aids, motor movement can be regained with external bionics where our brains nearly instantly know how to use them naturally, and new senses have been created (TedX about it)

Computation of the human brain, will take decades to accomplish, and more powerful computers than we can currently conceive; plus will require an insanely high level understanding of the most intricate functionalities of the brain ----- We will leave this out. As in, we will keep the human brain as it is. Computation is acceptable as it is. (This is important below)

Output, well, thats a matter of post-computation and responding to the inputs, that is, Speaking and Motor Movement.

Let us conceive a Mechanical Body. Powered by Batteries (Or Non-Local wireless energy transmission if its suitable), where this body is made up of Synthetic Muscles, Rubber Skin with Flexible Touch Screens within them to pick up touch and transmit to the brain, Cameras linked a transmitter; linked to the occipital lobe, Microphones linked to a transmitter; linked to the temporal lobe, and everything else.

Notice when I say Transmitter.

Just as our first computers were the sizes of buildings, the same situation would be here -- Hosting the brain, is a tremendously difficult task, a near impossibility - It would be stupid to Localise it in this Mechanical Body, it would be the equivalent of asking Charles Babbage to create a CPU to stick in a confined area of a Laptop. The brain must be Non-Local.

As in, all the functionalities of the brain -- The oxygen, nutrients, NMN, NAD+, etc., needs to be in its own separate enclosure, with freedom of how massive the supporting structure can be -- It can take up the size of a building without an issue, but there are BMIs (Brain Machine Interfaces) like Neuralink's connected to the brain as Sensory Input, and Output.

https://www.ncbi.nlm.nih.gov/books/NBK9961/

I find that a lot of people say a problem with isometrics is it only trains 15-30 degrees of where the static hold is, and because of that it doesn't build strength for full ROM making it inferior to dynamic exercises. Interestingly enough this myth started being spread around bodybuilding forums due to misinformation and also because isometrics went against the status queue. This led to widespread misinformation regarding the viability of isometrics for overall strength due to the belief it didn't increase all of your strength. Since then angle theory studies have been examined it were found when accounting for leverage, isometrics gave the same strength gains across the full ROM as dynamic exercise. Muscles done change where they are affixed to they are always stuck to fixed points by the tendons, it doesn't matter where you are in a loft, you are working your entire muscle, meaning whether it be dynamic, or isometric, you are strengthening your entire ROM. Many studies have been put out now supporting this, along with the fact isometric exercises recruit up tl 10% more muscle fibers then dynamic exercise leading to better strength gains on account of larger muscle recruitment. I wanted to post this as a saw many posts on this forum pushing the angle myth In regards to isometric exercises.

A large number of studies supporting what I said below, copy and pasted from different places and on my phone so excuse the formatting

Verkhoshansky, Y. & Siff, M. C. (2009). Supertraining, chapter 4.2.4 (6th Edition) 2. Steinhaus, A. H. (1955). Strength from Morpurgo to Muller—A Half Century of Research: Journal of the Association for Physical and Mental Rehabilitation, September-October 3. Hoffman, B. (1964). Functional Isometric Contraction: System of Static Contraction 1. Petrofsky, J et al. (2007). Muscle Strength Training and Weight Loss from a Combined Isometric Exercise and Dietary Program: Journal of Applied Research, vol. 7, no. 1 2. Image courtesy of Daniel Walsh and Alan Sved. 3. Hay, J. G., Reid, J. G. (1981). The Anatomical and Mechanical Bases of Human Motion 4. indstedt, S. L. et al. (2001). When Active Muscles Lengthen: Properties and Consequences of Eccentric Contractions, News in Physiological Sciences, vol. 16, no. 6. 5. Bonde Peterson (1960). Muscle Training by Static, Concentric and Eccentric Contractions, Acta Physiologica Scandinavica, August 6. Laycoe and Marteniuk (1971). Lear

https://preview.redd.it/bvbslyns9k971.png?width=610&format=png&auto=webp&s=47713b6a013aacae0b7e02a63c05e77c01d838c0

13 Lessons (1h 10m)

1. Introduction to Sports Massage 2:50

2. Different Hand Positions for Sports Massage 9:31

3. Anterior Tibialis 2:50

4. Quadriceps 3:49

5. Vastus Medialis Oblique 3:12

6. Gastronemius, Soleus & Popliteals 5:39

7. Semitendinosus, Semimembranosus & Biceps Femoris 6:16

8. Pectorals, Anterior & Medial Deltoids 8:05

9. Biceps & Forearms 6:46

10. Erector Spinae, Quadratus Lumborum, Rhomboids, Supraspinatus Infraspinatus & Posterior Deltoids 9:24

11. Trapezius & Levator Scapulae 3:18

12. Head & Neck (Occipital Insertion, Scalenes & Sternocleidomastoid) 3:48

13. Glutes (Buttocks) 4:43

About This Class

This class is meant for all. Anyone that has a keen interested to understand how you can help your loved ones, friends and anyone that may be suffering with pain and aches in the body. This class will give you the basic tools to understand how to better manage these issues. You will be given step by step explanations as well as simple to follow videos to practice.

In this class, you will be learning Basic Sports Massage together with some Trigger Point Methods (learning how to locate these points with ease) through our easy cueing system. Also, learning what kind of massage strokes can be used for parts of the body. Dealing with muscle "knots", stiffness and other external factors that could affect the efficacy of the Sports Massage.

You can recommended to do the class with another partner beside you so that you can practice while the class is happening. It'll be partner based and is helpful to have some of these equipment with you to begin the class.

Massage Bed or Solid Ground

Massage Oils or Body Butters

Kitchen Towels or Towel

Pen & Paper should you want to take notes

As long as you are keen to learn and understand perspectives of how Sports Massage is applied. You can join the class.

Download Linky : https://we.tl/t-NKR1G4dD5C

Objective: To compare the effects of different resistance training programs on measures of muscle strength and hypertrophy. Methods: Sixty-seven untrained subjects were randomized to one of two groups: Split Workout Routine (n=35), in which muscle groups were trained twice per week in an A/B split consisting of eight sets per session, or Full-Body Workout Routine (n=32), in which muscle groups were trained four times per week with four and eight sets per session. Both groups performed eight to 12 repetition maximum per set, with 60 seconds of rest between sets. Maximal strength and muscle thickness were assessed at baseline and after eight weeks of training. Results: A significant main effect of time (pre versus post) was observed for maximal strength in the bench press and squat exercises and thickness of the elbow extensor, elbow flexor and quadriceps femoris muscles. Selected variables did not differ significantly between groups. Conclusion: Resistance training twice or four times per week has similar effects on neuromuscular adaptation, provided weekly set volume is equal.

https://journal.einstein.br/article/split-or-full-body-workout-routine-which-is-best-to-increase-muscle-strength-and-hypertrophy/

I don't want to step on anybody's toes here, but the amount of non-dad jokes here in this subreddit really annoys me. First of all, dad jokes CAN be NSFW, it clearly says so in the sub rules. Secondly, it doesn't automatically make it a dad joke if it's from a conversation between you and your child. Most importantly, the jokes that your CHILDREN tell YOU are not dad jokes. The point of a dad joke is that it's so cheesy only a dad who's trying to be funny would make such a joke. That's it. They are stupid plays on words, lame puns and so on. There has to be a clever pun or wordplay for it to be considered a dad joke.

Again, to all the fellow dads, I apologise if I'm sounding too harsh. But I just needed to get it off my chest.

Alot of great jokes get posted here! However just because you have a joke, doesn't mean it's a dad joke.

THIS IS NOT ABOUT NSFW, THIS IS ABOUT LONG JOKES, BLONDE JOKES, SEXUAL JOKES, KNOCK KNOCK JOKES, POLITICAL JOKES, ETC BEING POSTED IN A DAD JOKE SUB

Try telling these sexual jokes that get posted here, to your kid and see how your spouse likes it.. if that goes well, Try telling one of your friends kid about your sex life being like Coca cola, first it was normal, than light and now zero , and see if the parents are OK with you telling their kid the "dad joke"

I'm not even referencing the NSFW, I'm saying Dad jokes are corny, and sometimes painful, not sexual

So check out r/jokes for all types of jokes

r/unclejokes for dirty jokes

r/3amjokes for real weird and alot of OC

r/cleandadjokes If your really sick of seeing not dad jokes in r/dadjokes

Punchline !

Edit: this is not a post about NSFW , This is about jokes, knock knock jokes, blonde jokes, political jokes etc being posted in a dad joke sub

Edit 2: don't touch the thermostat

Do your worst!

Ants don’t even have the concept fathers, let alone a good dad joke. Keep r/ants out of my r/dadjokes.

But no, seriously. I understand rule 7 is great to have intelligent discussion, but sometimes it feels like 1 in 10 posts here is someone getting upset about the jokes on this sub. Let the mods deal with it, they regulate the sub.

Hey all, I'm a resident physician who also trains. One of my hobbies these days is breaking down the medical aspects behind MMA and combat sports, especially when there are injuries involved. Wonderboy impressively showed that he is still among the UFC welterweight elite last weekend, and he finished his performance strong despite suffering a nasty looking lump above his right knee.

Disclaimer: I haven't seen any official updates on his condition other than Wonderboy's own reply on an IG comment that his right knee was fine. So until then, the following simply serves as educated speculation. Also, the following is not meant to be taken as actual medical advice if you happen to have this injury yourself. Go see a trained medical professional IRL in that case.

https://preview.redd.it/o5uw3w0avn661.png?width=509&format=png&auto=webp&s=2db592b1865bb080d3bc1636e8292005d57b80cd

Heavy knees to the quad from Neal to finish the 4th round

Footage shows that one possible injury could be a contusion of the quadriceps, particularly of the rectus femoris (the quad muscle closest to the skin). You can see a distinct area of swelling form just above Thompson's right knee shortly after Neal threw heavy knee strikes to the region to close the fourth round.⠀⠀

1. Direct trauma to the quads could tear the muscle fibers and surrounding blood vessels. If the tissue layer surrounding the muscle compartment is also torn, then blood may seep outside. This could cause more immediate bruising but would also be less painful and less likely to restrict movement. Because of a general lack of immediate bruising, it seems that Thompson's contusion may have been confined within the muscle, thereby resulting in more pain and functional limitation. ⠀⠀
2. Thompson's prior history of a right MCL tear should be considered. Although unlikely, his knee should still be tested for any ligamentous instability, and an MRI could then be ordered for further evaluation if needed. If contusion is the main injury suspected, then musculoskeletal ultrasound could be a good diagnostic tool to use as well. ⠀⠀
3. Management of this injury first involves a period of rest, elevation, and icing to bring down swelling. Keeping the knee in a bent position could also help in the initial day or two. Gentle r

How the hell am I suppose to know when it’s raining in Sweden?

They were cooked in Greece.

I'm surprised it hasn't decade.

Two muffins are in an oven, one muffin looks at the other and says "is it just me, or is it hot in here?"

Then the other muffin says "AHH, TALKING MUFFIN!!!"

Don't you know a good pun is its own reword?

Hi Everyone,

Arsenal form being poor would be an understatement. They failed to capitalize after their Fa cup win at the end of last season and things have spiraled aggressively downwards for the club since the new season began. A big hit to them was the injury to Thomas Partey their star midfield signing of the summer who arguably is the best player in the team. Partey went down initially against Aston Villa with a thigh sprain, was brought back after around 1 month later and then unfortunately re-aggravated the injury in the North London derby against Spurs.

If you don’t know me already my name is Matthew Feyissa and I am a medical student from London interested in sports medicine. Thanks for all the support over the last few months and welcome to all the new members of our community. If you enjoy this sort of content and want to join our small community, drop a like and subscribe to the channel so you don’t miss out on videos in the future. As per usual, I have included part of the transcript below for people who prefer to read, however encourage you to watch the video form as I break down the kicking motions involved in football with footage step by step to greater understand the injury. Also starting to implement earlier releases for people subscribed on YouTube (around 1-2 days), which is a small perk of being part of our community on YouTube in addition to supporting my content/efforts.

YouTube channel: Matthew Feyissa

Video Link: https://youtu.be/CzrHfX71Rvs

https://preview.redd.it/r1zwp61e0k761.jpg?width=1280&format=pjpg&auto=webp&s=93fad9dbddb2315ba78238a60b8fb1830774992a

Transcript:

Thomas Partey has 2 injuries a thigh strain and a calf strain. For the purpose of this video we are going to focus on his thigh and look into the mechanism of injury. A strain is a term used to describe the stretching or tearing of muscle fibers in the body. Realistically a strain can occur in any muscle in the body but lets look more into the thigh muscles and how these injuries can occur. The thigh muscles also known as the quadriceps are a group of 4 muscles; the Rectus Femoris, Vastus laterals, Vastus medialis, and Vastus intermedialis. The job of the thigh muscles is too extend the knee and straighten the leg. (see YouTube video for thigh muscle 3d interactive models)

These 4 muscles are prone to injury particularly when football players strike the ball. If we analyse a football player kicki

For context I'm a Refuse Driver (Garbage man) & today I was on food waste. After I'd tipped I was checking the wagon for any defects when I spotted a lone pea balanced on the lifts.

I said "hey look, an escaPEA"

No one near me but it didn't half make me laugh for a good hour or so!

Edit: I can't believe how much this has blown up. Thank you everyone I've had a blast reading through the replies 😂

It really does, I swear!

And now I’m cannelloni

Because she wanted to see the task manager.

But that’s comparing apples to oranges

And boy are my arms legs.

Heard they've been doing some shady business.

I've created a 10 minute program to fix your lower back pain and poor posture forever. And did I mention its only 10 minutes a day?

It is ubiquitous throughout our day: sitting at work, sitting at home or sitting driving. The fact of the matter is that we can't get rid of sitting completely, so we just have to come up with a way to mitigate the damage it is causing to our posture.

Lower Crossed Syndrome

What is it about sitting that causes back pain? When we are sitting, our hip flexors are in a shortened position. Over time they become hypertonic, in other words tight. This lack of hip flexion mobility can get so bad that you can't even stand up straight without excessively arching your back and can cause tightness in erector spinae or lumbar region of our back, which causes the CNS to inhibit your rectus abdominis, leading to diminished ab strength. Tight hip flexors can also inhibit the function of our glutes, leading to underactive or weak glutes by restricting the range of the glutes to the point they can't even contract optimally.

When these four symptoms present clinically, it's called lower crossed syndrome. The reason it is lower crossed syndrome is because if we look at a picture and draw connecting lines between the tight areas, and then the weak areas, it results in a cross.

Long story short, lower crossed syndrome can be a major cause of LBP, and it causes APT - which is the tilting of your hips that causes your lower back to arch excessively.  To fix both of these problems we just have to realise that all we have here is a collection of symptoms. If we can address the root cause of each of these symptoms, then we can get rid of back pain permanently! We simply need to mobilise the areas that are lacking mobility and strengthen the areas that are lacking strength.  That's it, and it only takes 10 minutes a day!

As there are essentially two groups, one that lacks mobility and the other that lacks strength, it follows that we can make a program with two parts; one that mobilises and one that strengthens. Looking at the diagram again, we have tight erector spinae, rectus femoris and iliopsoas. Conversely we have weak or inhibited rectus abdominis and both gluteus maximus and medius.

Posterior Pelvic Tilt

For the stretch the hip flexor group effectively, we need to familiarise ourselves with the movement of posterior pelvic tilt. It is simply the reverse motion of anterior pelvic tilt, so we need to be able to perform that movement

Your quads (quadriceps) ((the muscles on the front of your upper leg)) consist of the Vastus Medialis, Vastus Intermedius, Vastus Lateralis, and Rectus Femoris Wow the muscles