RiCardio PT

KETTLEBELL DORSIFLEXION
Plantar flexion is often neglected, but even more is dorsiflexion. I must admit that I was neglecting this movement because I thought that a specific equipment was needed in order to do it (monkey feet). Then, Instagram inspired me. You just need a kettlebell and an inclined bench as you can see.
If you are wondering why you should do this movement, read below:

"When we squat to pick an object off the floor, walk, run, descend stairs, drive, or even just lower oneself onto a chair, there is a degree of dorsiflexion required to perform these actions. Being deficient in dorsiflexion could lead to compensatory strategies while performing these movements, which may predispose people to injury."

LOW ROW CABLE + ELASTIC BANDS
Adding elastic bands to a conventional exercise with cable, free weights or bodyweight is an excellent way to provide a new stimulus for muscle growth.

VARIABLE RESISTANCE TRAINING
Have you ever heard about it?
Tipically, when you workout using your own bodyweight, free weights or machines there is an harder and an easier section.
In deadlift for example, the bottom part is harder, then with the progression, the lift becomes biomechanically easier and easier until the top of the movement. By adding elastic bands (or chains) to a conventional exercise, you change the pattern of the resistance and this can help to promote neuromuscular coordination as well as increasing muscular strength. It can also be a great way shake things up and break through the stagnation of the performance.

KNEE CREPITUS
It is not unusual for people to hear a noise or feel a cracking, crunching, or popping sensation when they move their knee.
The name of this cracking or popping sensation is crepitus. Words that people often use to describe the sound or feeling are “popping, snapping, catching, clicking, crunching, cracking, crackling, creaking, grinding, grating, and clunking.”
Crepitus is often harmless, but if it happens after a trauma or if there is pain and swelling, it may need medical attention.
There are various causes of crepitus:

-Air bubbles
-Damage to the knee joint
-Patellofemoral pain syndrome
-Torn cartilage
-Osteoarthritis of the knee
-Crepitus following surgery or trauma

Treatment may not be necessary. If crepitus occurs with exercise, the person should not stop exercising but modify the exercise.
To help protect the knees, the American Association of Orthopedic Surgeons (AAOS) suggest exercises to strengthen the quadriceps. Stronger quadriceps can decrease the load on the patellofemoral joint, reducing the risk of cartilage wearing away.

LATERAL RAISES
Best isolation exercise for building strong and larger shoulders.