Get Glutes Firing With the Monster Walk

The Monster Walk is a great exercise for helping people who are having issues due to poor activation or weakness of the glutes, primarily gluteus medius. Poor activation of the gluteus medius can lead to a number of musculoskeletal ailments involving many different areas including the knees, hips and even the back. Strengthening them by resisting abduction during a functional movement can be a very effective solution. The Monster Walk has become a staple exercise prescribed in many physical therapy clinics.

See the product links below the video demonstration to purchase resistance bands/mini-bands for use with this exercise.

How to perform the Monster Walk:

  • choose a band with moderate resistance
  • place the band around the ankles; adjust difficulty by moving band up or down the leg with lower being more difficult
  • the back should remain straight and body should remain facing forward; limit twisting
  • knees should be bent at about 45 degrees and not allowed to buckle inwards
  • slowly walk forward or backward while keeping constant tension on the band

Variations:

  • ┬ámove one foot forward or back and then return to start position
  • put the band on the forefoot to also incorporate resistance to internal hip rotation

Video demonstration:

video source: Registered Physiotherapist Brenna Casey


In-defence-of-office-chair-thumb

Sitting Doesn’t Have To Be So Bad – In Defense of the Office Chair

Much has been made recently about how bad sitting is for you. It’s the new smoking, didn’t you know?

Well, standing all day has its problems too. Chances are you’ll have to spend part of your day sitting anyway. When you do sit, a good chair set up properly can save you from much of the ills of prolonged sitting.

Check out the informative infographic below that presents some facts about sitting and some solutions as well.

In-defence-of-office-chair

Thanks to Omnicore Agency for providing the infographic.

How To Live Forever

Here’s in interesting infographic for those of you interested in immortality.

Here are some of the key points:

What stops us from living forever (in order of most common)?

  • heart disease
  • cancer
  • stroke
  • respiratory disease
  • accidents

You can add years to your life by:

  • working less
  • eating less
  • drinking red wine in moderation
  • eating dark chocolate

Thanks to Greatist for creating this.

How to Live Forever Infographic

What is Rheumatoid Arthritis? – Infographic

Below is an infographic touching on some of the important facts about Rheumatoid Arthritis (RA).

Some of the important facts pointed out include:

  • 1 in 10,000 people in the US have RA
  • 90% of RA patients develop symptoms in the foot/ankle
  • joint erosion will occur within 2 years if undiagnosed/untreated
  • warning signs include fatigue, swollen joints, low-grade fever, morning stiffness in joints, loss of appetite

You can read more about this common condition in our Rheumatoid Arthritis Overview.

Thanks to Genentech for developing this infographic.

What is Rheumatoid Arthritis

Knee Replacement Surgery Video

If you’re interested in the process involved in knee replacement surgery, here’s a video from the surgeon’s point of view. Orthopedic surgery can be similar to carpentry, but with much cleaner tools. As is typical with this type of surgery, there’s plenty of blood and bone chips involved. The video is graphic. You’ve been warned.

Next step, off to physio.