📚The suboccipital muscles are a small but incredibly important group of muscles located at the base of the skull. These four muscles connect the upper cervical spine (C1 and C2) to the occiput and help control the fine movements of the head and neck.

🔎Their primary roles include subtle head rotation, extension, and stabilization, but they also contain a very high density of sensory receptors. This means they play a major role in proprioception, balance, eye movement coordination, and helping your brain understand where your head is positioned in space.

👉The four suboccipital muscles include:

• Rectus capitis posterior major  

• Rectus capitis posterior minor  

• Obliquus capitis superior  

• Obliquus capitis inferior

🧠Because these muscles work constantly to stabilize the head, they can become overactive or sensitive with prolonged screen time, stress, forward head posture, headaches, or neck injuries. Tightness and irritation in this region are commonly associated with cervicogenic headaches and upper neck pain.

✅Improving upper cervical mobility, posture awareness, breathing mechanics, and deep neck muscle function can often help reduce excessive strain in this area.

📚Shoulder abduction isn’t just the arm lifting out to the side, it’s a coordinated effort across multiple joints.

🔎The movement starts at the glenohumeral joint, where the supraspinatus initiates abduction and the deltoid drives it. At the same time, the rotator cuff stabilizes the humeral head to prevent excessive upward movement.

🧠As the arm continues upward, the scapula joins in. This creates the classic 2:1 rhythm, meaning for every 3° of motion, 2° comes from the shoulder joint and 1° from the scapula.

👉This scapular motion is controlled by the trapezius and serratus anterior, helping rotate the scapula upward and clear space for the arm to move overhead.

✅Smooth shoulder motion is less about one muscle and more about how everything works together.

🧠Pain in the muscles along the medial tibial border can occur with posterior shin splints, calf strains, tibialis posterior tendinopathy and arch related issues, like plantar fasciopathy.

🔎If you are having pain in this region, the massage technique shown in this video may be helpful. It is an area I often find myself working when patients present with the conditions mentioned above.

✅Besides soft tissue/massage work, make sure to also add the exercises for the calf muscles and tibialis posterior. The shin splints program here in the membership is a good place to start.

Help - Hip Assymetry and Unflexible/Cramping when loaded.

I have a very noticeable difference in my hip flexibility tighter right vs left. I really realized this is a problem last month when doing 2-handed shield casts with a 10lb club while in the shin box position. I could do 13 shield casts in 30-seconds left to right vs just 3-5 right to left while struggling to avoid hitting my back on the back swing. Also, I do a Slam Ball program which is all about deep squatting and in the rock bottom position for 60 seconds that right hip tends to cramp after 40-50 seconds. Never the left side though.

Can you suggest any routines or

Particular exercises that would help with range and mobility in those hip areas?

I added 2 photos showing this particular exercise that exposes this severe assymtry and limitation. Photo 1 on left - is the left to right more mobile/no cramping and photo 2 - is right to left right side limited range, tight and cramps on prolonged deep weighted squats. Thank you for any ideas I am committed to overcoming this but regular stretching isnt working

🔎When the supraspinatus tendon sustains a large or “massive” tear, the issue isn’t just local tissue damage—it fundamentally alters how the shoulder moves and functions.

🧠The supraspinatus plays a key role in initiating shoulder abduction and, more importantly, in stabilizing the humeral head within the glenoid. When that stabilizing force is compromised, the biomechanics of the shoulder begin to shift.

👉Here’s what typically happens:

• Loss of humeral head controlWithout adequate supraspinatus function, the humeral head tends to migrate superiorly during arm elevation. This reduces the available subacromial space and increases mechanical compression of surrounding structures.

• Deltoid dominance without restraintThe deltoid continues to generate upward force, but without the counterbalance of the rotator cuff, that force becomes less efficient. Instead of producing smooth rotation, it drives excessive superior translation.

• Altered force couplingThe rotator cuff normally works as a coordinated unit. With a massive tear, this balance is disrupted, often leading to compensatory overactivity of the remaining cuff and scapular musculature.

• Functional limitationsPatients often report difficulty with overhead movements, weakness, and in more severe cases, an inability to actively elevate the arm (sometimes referred to as pseudoparalysis).

✅Over time, these changes can contribute to chronic dysfunction, pain, and even rotator cuff arthropathy if left unmanaged.

📚The ACL connects the femur (thigh bone) to the tibia (shin bone) and runs at an oblique angle from the posterior aspect of the femur to the anterior aspect of the tibia. Due to this arrangement, the ACL is responsible for preventing anterior translation of the tibia or posterior translation of the femur.

🧠In the anterior drawer test, which is being demonstrated in the first video, the examiner attempts to pull the tibia anteriorly. If the ACL is compromised, the tibia will translate forward farther than it normally should.

✅Here in the app you will find a comprehensive rehabilitation program for knee ligament injuries, which can be found under the knee section. Here is a link for that program.

https://membership.rehabscience.com/programs/knee-ligament-injury?utm_source=product&utm_medium=share&utm_campaign=content_share&utm_term=3776140&utm_content=mobile

Hey Everyone! I published a new video on Morton’s neuroma today. Here is a link for the video.

https://membership.rehabscience.com/programs/mortons-neuroma?utm_source=product&utm_medium=share&utm_campaign=content_share&utm_term=4165019&utm_content=mobile