Hi Linda, A hold isn’t necessary with the banded hip flexor march. In most cases, we have people perform three sets of 10 to 15 repetitions slowly and with control.

Linda Bonney Bostrom perfect! Here is the link to RSVP.

https://membership.rehabscience.com/programs/live-2yflubkzbge?utm_source=product&utm_medium=share&utm_campaign=content_share&utm_term=4204755&utm_content=mobile

Hi Linda, I shifted office hours to Thursday morning in hopes that you could attend this week. Does that still work for you?

Sorry, yes, I meant the thoracic pain program. Here is a link.

https://membership.rehabscience.com/programs/thoracic-pain?utm_source=product&utm_medium=share&utm_campaign=content_share&utm_term=3788553&utm_content=mobile

That’s awesome! Many of these techniques are fairly simple to perform and can be super helpful in many cases for reducing pain.

Sure thing! This is an area we all probably need to focus on a bit with all of the device usage going on these days. The headache program here in the app has a number of exercises that target this area.

Clicking sounds in the absence of pain are not something we worry about as they are quite common.

Nice! I’m glad the video was helpful.

Hey Chris, it is very common to see hip internal rotation mobility deficits in this 90/90 position. A lack of hip internal rotation mobility will also limit squat depth.

In some people, this limitation is due to the structure of their hip socket and doesn’t change much with exercise or stretching.

To improve this mobility deficit, since it is related to the hip joint capsule and surrounding connective tissues, the key is to perform low-load long-duration holds in the restricted positions. This means taking the hip to the point of restriction and just before cramping and then to hold for 2-10 minutes. Joint tissues require long holds to slowly adapt and change. Does that make sense?

Here is a YouTube video where I cover these in more detail.

https://youtu.be/qzwgYHJZBow?si=Dz43OpprQH3bGlPJ

Here is a link for this tool: https://amzn.to/4vMJdDI