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1. Scapular retraction. With arms at your sides, pinch shoulder blades together:

2. Scapular protraction. Holding light weights, try to push arms up toward ceiling. Keep your elbows straight and your back against the floor:

Hand Injury Overview
Intricate in design and function, the hand is an amazing work of anatomic engineering. Form follows function in the hand; therefore, any injury to the underlying structures of the hand carries the potential for serious handicap.
The goal with injuries to the hand is a rapid and accurate initial evaluation and treatment.

The Lumbosacral Plexus 

What Is the Lumbar Plexus? Written By: S.E. Smith 
The lumbar plexus is a nerve plexus, an area which a group of spinal nerves intersect, which innervates muscles in the lower body. This cluster of nerves is part of the larger lumbosacral plexus, which includes the lumbar plexus, sacral plexus, and pudendal plexus. Understanding the location and function of the nerves in the lumbar plexus is important to medical practitioners in a number of fields.

How to use a foam roller:

Although I don’t thing that the ‘hip flexor’ rolling and upper back rolling are quite efficient or useful, the rest of the pictures especially the ITB rolling show very well how to use a foam roller.

It’s a great addition to stretching and can also help muscles activate.

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Prevent. Perform. Recover

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