https://www.acropt.com/blog daily 0.75 2025-04-12 https://www.acropt.com/blog/2022/6/8/frustrated-with-flexibility-youre-not-alone monthly 0.5 2022-06-08 https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/f442f3da-51ab-4835-aff4-8e280644057c/IMG_2980+2.JPG ACRO PT Blog - Frustrated with Flexibility? You're not alone. - Dec 2018: My first comfortable & pain-free over-split. No forcing or prolonged stretching required. https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1654697387167-O5TDN63O2GD806AP218Y/IMG_6514.JPG ACRO PT Blog - Frustrated with Flexibility? You're not alone. https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1654697390445-F5H4OPQXSDZYK7TPWL3W/IMG_6587+2.JPG ACRO PT Blog - Frustrated with Flexibility? You're not alone. https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1654697393971-4UZIF7WPMRS8E06TCNNS/IMG_6596+2.JPG ACRO PT Blog - Frustrated with Flexibility? You're not alone. https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1654697396393-3SAII30NTMQ7DHPCBT1F/IMG_6600+2.JPG ACRO PT Blog - Frustrated with Flexibility? You're not alone. https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1654697397821-710M8X03YX8VK4V6SJ0L/IMG_6607+2.JPG ACRO PT Blog - Frustrated with Flexibility? You're not alone. https://www.acropt.com/blog/2020/10/19/so-its-your-psoas-a-common-hidden-cause-of-lower-back-pain monthly 0.5 2020-10-19 https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1603129720211-D6B1VRNPZH7BDLBYRXRZ/20190117_171438.jpg ACRO PT Blog - So it's your Psoas: A common hidden cause of lower back pain Warrior 1 https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1603129829711-GTRCORLYBAL5AV4OB1TM/20190117_171554.jpg ACRO PT Blog - So it's your Psoas: A common hidden cause of lower back pain Kneeling Hip Flexor Stretch https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1603129934587-Q2BA3ILFA2773YTPCEG1/20190117_171808.jpg ACRO PT Blog - So it's your Psoas: A common hidden cause of lower back pain Single Knee to Chest https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1603130110677-8YCKEEMAI0YXYZ3F2RLZ/20190117_171908.jpg ACRO PT Blog - So it's your Psoas: A common hidden cause of lower back pain https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1603130110311-NNR5N8BIOCUU79X0IFCJ/20190117_172036.jpg ACRO PT Blog - So it's your Psoas: A common hidden cause of lower back pain https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1603130155323-OHER5C8Y0Q9RZPO174FQ/20190117_170116.jpg ACRO PT Blog - So it's your Psoas: A common hidden cause of lower back pain Bridge https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1603130286628-V72DP52YV8JUXEERXCWJ/20190117_172137.jpg ACRO PT Blog - So it's your Psoas: A common hidden cause of lower back pain Table Top Knee Lift https://www.acropt.com/blog/active-stretching-a-brief-overview monthly 0.5 2020-05-27 https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1590584632531-KQ9M3A0X4MPZD34S4HP4/image0.jpg ACRO PT Blog - Active Stretching - A Brief Overview https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1590584668196-71ZTLE93UQ5FTS3S4PVG/image1.jpg ACRO PT Blog - Active Stretching - A Brief Overview https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1590590288451-N4HIQ86ER9XPAZNU28UT/image2.jpg ACRO PT Blog - Active Stretching - A Brief Overview https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1590590302190-1JSM89BQPTTIRQXOA0WZ/image3.jpg ACRO PT Blog - Active Stretching - A Brief Overview https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1590590832729-SEJE2HT3E3QGRC6MWWIH/image4.jpg ACRO PT Blog - Active Stretching - A Brief Overview https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1590590843808-EFNG30RKCJPLRGFV5OTG/image5.jpg ACRO PT Blog - Active Stretching - A Brief Overview https://www.acropt.com/blog/smarter-goals monthly 0.5 2020-05-27 https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1590591399546-FGJ5VSSNRL596Y45J3R0/SMARTER.png ACRO PT Blog - SMARTER Goals https://www.acropt.com/blog/introaerialsconditioning monthly 0.5 2019-11-30 https://www.acropt.com/blog/2019/10/25/why-does-stretching-help-you-get-more-flexible monthly 0.5 2019-10-27 https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1572028007915-NL62WEOWI17B70Z0H1HY/Overstretching.jpg ACRO PT Blog - How does stretching actually make you more flexible? https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1572028026612-YMYAX269OB2RHZOQP8TR/finally-i-love-fwmuan.jpg ACRO PT Blog - How does stretching actually make you more flexible? - Happy Stretching! Make sure to share your progress with us using #acroptstretching so we can help/share in your success! https://www.acropt.com/blog/2019/1/7/5-yoga-poses-you-should-be-doing-if-you-have-neck-upper-back-or-shoulder-pain monthly 0.5 2019-01-13 https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1546990790143-SRMFKLX9BYZOOE8RNGNY/cowyoga.JPG ACRO PT Blog - Neck, upper back or shoulder pain? 5 yoga poses you should be doing. https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1546990816127-JFIA3FEGB5SUZL7EO3UC/catyoga.JPG ACRO PT Blog - Neck, upper back or shoulder pain? 5 yoga poses you should be doing. https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1546991086530-4QT0O24FNS9PDV0WC60L/centercatyoga.JPG ACRO PT Blog - Neck, upper back or shoulder pain? 5 yoga poses you should be doing. - 1. Start in table top position. Hips over knees. Shoulders over hands. https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1546991119819-IR20ZU60K42VMG2WO5NN/leftcatyoga.JPG ACRO PT Blog - Neck, upper back or shoulder pain? 5 yoga poses you should be doing. - 2. Begin by pressing ribs to the side, pelvis & collarbone curl in the opposite direction, creating a ‘C’ shape with trunk. Breathe into (inhale) your sidebody, letting the ribs on that side expand. https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1546991185603-HBY049NYTU7UGRVS6QLJ/rightcatyoga.JPG ACRO PT Blog - Neck, upper back or shoulder pain? 5 yoga poses you should be doing. - 3. Exhale back to neutral position, and repeat one other side. https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1546991256035-KH04MCAHZ0OULH9BEAV4/cobra1yoga.JPG ACRO PT Blog - Neck, upper back or shoulder pain? 5 yoga poses you should be doing. https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1546991277886-7U5HQ3SGSWYZS5XS3LOG/cobra2yoga.JPG ACRO PT Blog - Neck, upper back or shoulder pain? 5 yoga poses you should be doing. https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1546991321373-TCYW0HE349A9OVAZDAC2/childspose1yoga.JPG ACRO PT Blog - Neck, upper back or shoulder pain? 5 yoga poses you should be doing. https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1546991350723-877UMG7M63N2ZHJ4G8S8/childspose2yoga.JPG ACRO PT Blog - Neck, upper back or shoulder pain? 5 yoga poses you should be doing. https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1546991595120-1BG2L448V35TAOOQ0F9E/triangle1yoga.JPG ACRO PT Blog - Neck, upper back or shoulder pain? 5 yoga poses you should be doing. https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1546991452147-Z0IFZQR98KV2FN32B97S/triangle2yoga.JPG ACRO PT Blog - Neck, upper back or shoulder pain? 5 yoga poses you should be doing. https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1546991457952-P6CYX4WJ7EDLXJGJKRU7/triangle3yoga.JPG ACRO PT Blog - Neck, upper back or shoulder pain? 5 yoga poses you should be doing. https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1546991462650-U7Y904EYMW5J53PLLN51/triangle4yoga.JPG ACRO PT Blog - Neck, upper back or shoulder pain? 5 yoga poses you should be doing. https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1546993641606-ZWG29ZI7KHJUN2Q0KPNG/triangle5yoga.jpg ACRO PT Blog - Neck, upper back or shoulder pain? 5 yoga poses you should be doing. https://www.acropt.com/blog/2018/5/13/handstand-wall-walks monthly 0.5 2018-05-15 https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1526339608228-B9ALX7OZ1T6C0LAD018O/wall+walk1.jpg ACRO PT Blog - Handstand Training: How to do a Handstand Wall Walk and 4 Reasons Why You Should https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1526339676585-CTEA11FO3NSCZBB2KDJ0/wall+walk2.jpg ACRO PT Blog - Handstand Training: How to do a Handstand Wall Walk and 4 Reasons Why You Should https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1526339721660-QE08KZD9D3EP2OUW804P/wall+walk3.jpg ACRO PT Blog - Handstand Training: How to do a Handstand Wall Walk and 4 Reasons Why You Should https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1526339983924-M66S053OZ2KCROPPJJ95/wall+walk2.jpg ACRO PT Blog - Handstand Training: How to do a Handstand Wall Walk and 4 Reasons Why You Should https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1526340061768-D1UQ4VY1TKM0HBGFTZPG/wall+walk4.jpg ACRO PT Blog - Handstand Training: How to do a Handstand Wall Walk and 4 Reasons Why You Should https://www.acropt.com/blog/2018/5/2/30-days-to-upgrade-your-straddle-press-handstand monthly 0.5 2018-05-02 https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1525265802118-C0C5UEDAQ5R852I6YJEX/pancake+stretch.jpg ACRO PT Blog - 30 days to upgrade your straddle press handstand https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1525273185021-63L02G2XXDUMFCJU1P0Z/plank.JPG ACRO PT Blog - 30 days to upgrade your straddle press handstand https://www.acropt.com/blog/2017/11/2/subscapularis-self-release monthly 0.5 2018-01-31 https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1509640719573-YPLWDSI1C6BIPKDJZHFM/rotator-cuff.jpg ACRO PT Blog - Subscapularis Self-Release https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1509640742823-PIZYVR1J220ATT8650C7/subscap+referred+pain.png ACRO PT Blog - Subscapularis Self-Release https://www.acropt.com/blog/2017/9/24/have-you-been-told-to-just-keep-stretching monthly 0.5 2022-06-13 https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1506281126760-9ZMLS679PXT6MMQXP1HD/funny-animals-doing-yoga-2.jpg ACRO PT Blog - Have you been told to "just keep stretching...?" None of these cases involved dogs. I just think this photo is adorable. https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1506281202306-THP2CJ76UTTI8S337I7R/stretching+lady.jpg ACRO PT Blog - Have you been told to "just keep stretching...?" https://www.acropt.com/blog/2017/9/6/arm-hand-pain-when-it-could-actually-be-your-shoulder monthly 0.5 2022-06-08 https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1504732063993-JERHN8YDC8AJEVLFHZ1R/Latissimus_dorsi.PNG ACRO PT Blog - Arm & hand pain: When it could actually be your shoulder... https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1504709479169-MTTV1D0RPCP4FZ1YR2VP/Latdorsireferral.jpg ACRO PT Blog - Arm & hand pain: When it could actually be your shoulder... Typical referral pattern for the latissimus dorsi https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1504710196648-OT3AKHZZYFQ0RRX170GS/serratusanterior.jpg ACRO PT Blog - Arm & hand pain: When it could actually be your shoulder... https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1504710213190-IHTMWQQU08IXIEL12S1A/Serratusanteriorreferral.jpg ACRO PT Blog - Arm & hand pain: When it could actually be your shoulder... Typical referral pattern of the serratus anterior https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1504723732121-8X9FA24M97F75XTUZ9CQ/Rotatorcuffreferral.jpg ACRO PT Blog - Arm & hand pain: When it could actually be your shoulder... The typical referral pattern for the four rotator cuff muscles https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1504730089307-4Y7UBT5A4BUIVAQ5VHXH/pecimage.jpg ACRO PT Blog - Arm & hand pain: When it could actually be your shoulder... https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1504730127154-8WNBN8GCXOKUL7PVF3EW/pec+major_pec+minor+refferal.jpg ACRO PT Blog - Arm & hand pain: When it could actually be your shoulder... Typical referral pattern https://www.acropt.com/blog/2017/9/1/friday-5pm-flexibility-5 monthly 0.5 2017-09-01 https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1504284696866-0L8IKYWCO20SGE1EVRC7/Lat+image.jpg ACRO PT Blog - Friday 5pm Flexibility #5 https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1504284718921-WFQUDCJV053075PG05X1/tricep.png ACRO PT Blog - Friday 5pm Flexibility #5 The triceps brachii: The long head is red in this photo - note that it runs from the scapula down to the olecranon of the ulna (forearm) https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1504286401626-PX0XF24DZ52KZ3CWJYAR/serratus+anterior.jpg ACRO PT Blog - Friday 5pm Flexibility #5 As the latissimus dorsi "overlaps" the serratus, tightness or issue with one can lead to problems in the other. https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1504286891974-67IXNQLKUG0RGXCXXPRL/Shoulder+Flexion+Stretch+1.JPG ACRO PT Blog - Friday 5pm Flexibility #5 Shoulder Flexion Stretch (Variation 1): https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1504287463808-2H0OOLWJSR56EUAI83RF/Shoulder+Flexion+Stretch+2.JPG ACRO PT Blog - Friday 5pm Flexibility #5 https://www.acropt.com/blog/2017/8/25/friday-5pm-flexibility-4 monthly 0.5 2017-08-25 https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1503690311584-QEOBXI16OVN36I7JAI04/up+dog.jpg ACRO PT Blog - Friday 5pm Flexibility #4 https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1503691059503-I4S2PMPQYF03FAMC2EOW/down+dog.png ACRO PT Blog - Friday 5pm Flexibility #4 https://www.acropt.com/blog/2017/8/23/bracing-biomechanics-ankle-bracing monthly 0.5 2017-09-06 https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1503531707915-YSH4Z5YW7DIAMM3I1QXI/ankle+osteo.jpg ACRO PT Blog - Bracing & Biomechanics: Ankle bracing & secondary injury risk - Part 2. https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1503531723462-TL1VJN3WLCF0W29VHELF/ankle+osteo+2.jpg ACRO PT Blog - Bracing & Biomechanics: Ankle bracing & secondary injury risk - Part 2. https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1503531782509-0YGH4RRN5OV7998OUT9S/ankle-ligaments+lateral.gif ACRO PT Blog - Bracing & Biomechanics: Ankle bracing & secondary injury risk - Part 2. Lateral view of the ankle ligaments https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1503531809801-13W88MXR5I5H0GZM0MLR/ankle+ligaments+medial.jpg ACRO PT Blog - Bracing & Biomechanics: Ankle bracing & secondary injury risk - Part 2. Medial ankle ligaments - "The Deltoid Ligament" https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1503532411999-E8NTS2M608YYC9EPMPAS/Gymnastic+Landing.JPG ACRO PT Blog - Bracing & Biomechanics: Ankle bracing & secondary injury risk - Part 2. In the first photo, the shins are more upright - indicating less ankle dorsiflexion due to the brace blocking the motion. In turn, the knees are bent less and the back and hips are more vertical. You can see that the waist remains higher (relative to the ground) in the first photo as compared with the second. Also, the quadriceps are very prominent in the first photo (as they are working harder to resist the squat) while in the second photo the force is better distributed on the gastroc (calf) and the quadriceps. https://www.acropt.com/blog/2017/8/21/bracing-biomechanics-ankle-bracing-and-increased-injury-risk monthly 0.5 2017-08-21 https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1503348226079-J88R3EBRE12FK8GNGBOS/ankle+taping+in+gymnastics.jpg ACRO PT Blog - Bracing & Biomechanics: Ankle bracing & secondary injury risk - Part 1. https://www.acropt.com/blog/2017/8/17/postural-stretches monthly 0.5 2017-08-18 https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1503070539109-VKWECTRHLNQ75T55X3XG/Pec+Stretch.jpg ACRO PT Blog - Postural Stretches Starting position: Standing in a doorway, place the arms at 90 degrees of shoulder abd with about 90 degrees of elbow flexion. Place one foot forward (for support). Head and chest neutral with the abdominal muscles engaged (to protect the back). Then shift the weight forward as if "stepping through the door." You should feel a stretch across the front of the chest and arms. https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1503070919257-9NNQL62H3U94HRX298NG/Seated+HS+1.jpg ACRO PT Blog - Postural Stretches Starting position: On the edge of a table/bed with the targeted leg straight. Back straight & toe up on that side. https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1503070948773-S6R041WHR39Z8A9ZLBID/Seated+HS+2.jpg ACRO PT Blog - Postural Stretches Using a strap, pull the foot/toes back and lean from the waist (keeping your back flat) until a stretch is felt in the back of the leg. https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1503072765097-GJQLKNV7AEZDPE78CHNP/Kneeling+HF.jpg ACRO PT Blog - Postural Stretches Kneeling in a lunge, with the bottom knee on a soft surface, flatten the low back by engaging the abdominal muscles. Then shift the weight forward until a stretch is felt in the front of the hip of the down leg. Be sure as you are lunging forward that 1) the front leg is sufficiently forward to ensure that the knee stays behind the toe and 2) the low back DOES NOT ARCH. You'll notice that you don't have to lean much to engage the stretch - so be careful not to lose the core control! https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1503072897254-FQM9MM9H12OEKPRZT4GJ/UTB1.jpg ACRO PT Blog - Postural Stretches Starting position: Begin on your side with a foam roll under the top knee as shown. With the arms together, extend them out directly in front of you. https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1503072986789-F6SBMMMWRHVYOEEC4A68/UTB2.jpg ACRO PT Blog - Postural Stretches Keeping the knee on the roll, open the arms to create a "box" shape between the arms. https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1503073008070-FKCBIQT4136W2FS2EFIS/UTB3.jpg ACRO PT Blog - Postural Stretches Then, while still keeping the knee on the roll, rotate "the box" by twisting the upper back such that the top arm is now touching the floor behind you. If you are able, reach the other arm up to the ceiling (think stretch/punch the shoulder forward) to increase the stretch. https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1503073623193-J28ABI10PE78LJE1JZXB/Cat%3ACow1.JPG ACRO PT Blog - Postural Stretches Starting position: Hands and knees, abdominal muscles engaged. Back flat and head neutral. https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1503073881462-RPK4FAXVBPTCRAAIM8EB/Cat%3ACow2.JPG ACRO PT Blog - Postural Stretches Then, round the back as much as possible - drop the head down to increase the stretch. Think of pressing the spine up into the ceiling. https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1503073962011-JA7VC2U3I4THK8AHDVMW/Cat%3Acow3.JPG ACRO PT Blog - Postural Stretches After than, drop the belly down and arch as much as possible. Lift the head to increase the stretch (*Note - I am sadly quite inflexible in this direction. You will likely see more motion). https://www.acropt.com/blog/2017/8/16/postural-exercises-and-stretches monthly 0.5 2017-08-18 https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1503016390448-X9B73LA9K307KGXOQMIW/Scap+retracts+1.jpg ACRO PT Blog - Postural Exercises Starting position: Standing against the wall with your back flat, head neutral. Hold the band with palms up, elbows bent to 90 degrees. https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1503016452169-7FZ06QY8VP8ZDXPFCN54/Scap+retract+2.jpg ACRO PT Blog - Postural Exercises Exercise: Squeeze the shoulder blades together and twist the arms out. Then return to the starting position. (Be sure to keep the head neutral and body upright.) Be certain that the elbow remain bent and that the rotation is coming from the shoulders and not extension of the elbows. https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1503016507809-NGJFN3DBKPOSIFBVG3WI/Scap+retracts+1.jpg ACRO PT Blog - Postural Exercises Starting position: Standing against the wall with your back flat, head neutral. Hold the band with palms up. The elbows can be bent (as shown) or you can hold the arms more straight with the band down by the waist. https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1503016539251-U3TXVT0K3YA3P03BVBVL/Scap+retracts+Abd.jpg ACRO PT Blog - Postural Exercises Exercise: Squeeze the shoulder blades together and raise the arms halfway up and out to the sides. Then return to the starting position. (Be sure to keep the head neutral and body upright.) https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1503016940193-GD0I5W0PHRVSMTUJBH2P/Prone+Y.JPG ACRO PT Blog - Postural Exercises With the thumbs pointing up, squeeze the shoulder blades together and raise the arms into a "Y" position. Then return to the starting position. https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1503017000806-6GK3YCIIMIT5YAG3SBAR/Prone+T.JPG ACRO PT Blog - Postural Exercises With the thumbs pointing up, squeeze the shoulder blades together and raise the arms into a "T" position. Then return to the starting position. https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1503017027569-KMVYQIHT2MYSUKOZ3A0O/Prone+I.JPG ACRO PT Blog - Postural Exercises With the thumbs pointing up, squeeze the shoulder blades together and raise the arms into an "I" position. Then return to the starting position. https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1503017479932-VZHY7UR7N4ZE6QUA7RTR/SL+Hip+ABD+1.JPG ACRO PT Blog - Postural Exercises Starting position: Lying on your side with a wall/mat behind you to cue for form. Bend the bottom leg and be certain to keep the hips perpendicular to the floor (or slightly tilted forward). Top leg is straight with the hip as extended as possible and the toe is slightly turned down. https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1503017544814-FWDZTVM58TTEGTE17O0X/SL+Hip+Abd+2.JPG ACRO PT Blog - Postural Exercises Lift the top leg about 12-18 inches up while holding the core tight and the knee straight. Be sure that the leg does not come off the wall - there should be a straight line from your shoulders through your hips to your toes. Then return to the starting position. https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1503017983451-NPNTCYM518QCMSKS651C/bridging+1.JPG ACRO PT Blog - Postural Exercises Starting position: Laying with the knees bent and feet flat. Hands on the floor next to you for support/balance. Tighten the core (think abdominal brace/kegel). https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1503018057842-U8U0EVWPI4HAOICIGRMB/bridging+2.JPG ACRO PT Blog - Postural Exercises While keeping the core tight and back flat, lift the hips off the ground until there is a straight line between the knees, hips and shoulders. Hold this position for 5-15 seconds (while breathing) and then return to the starting position. https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1503018297551-PBMO7K1NXBBYHRXJU9JQ/SL+bridging+1.JPG ACRO PT Blog - Postural Exercises Starting position: Laying with the knees bent and feet flat. Hands on the floor next to you for support/balance. Extend one leg (straighten that knee). Tighten the core (think abdominal brace/kegel). https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1503018357755-56J0GE9X5SU8TPXPNLP1/SL+bridging+2.JPG ACRO PT Blog - Postural Exercises While holding the core tight, and the extended leg straight, lift the hips and leg off the ground until you have a straight line through the top leg, hip and shoulders. Hold for 5-10 seconds and return to the starting position. https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1503018749738-L5BM11Q3ZUVXVC8FEGEN/Alt+UE%3ALE1.JPG ACRO PT Blog - Postural Exercises Starting position: In quadriped (on your hands and knees) with the core engaged and head neutral. Hold the abdominals braced (think belly button to back) https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1503018802712-GNPGHE7DM9A1ZIUGQV9B/Alt+UE%3ALE2.JPG ACRO PT Blog - Postural Exercises Raise one arm and the opposite leg slowly into the above position. Focus on holding the core tight and do not let the hips twist/rock. Return to the starting position and then raise the opposite arm/leg. https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1503019249386-BTFKJLDMEGTQM2ETW8EI/plank.JPG ACRO PT Blog - Postural Exercises With the back flat and tummy pulled in (think belly button to back), prop yourself on your elbows. Hold the head neutral and the legs tight. BREATHE during this and be sure that you are not rounding the back! https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1503019481663-U8EPTANB4X5Y0QDG9H81/knee+plank.JPG ACRO PT Blog - Postural Exercises The knee plank: a modification of the plank position. This is ideal for someone just starting out, or for someone recovering from an acute bout of back pain/shoulder injury. Dosage is the same as the plank hold above. https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1503019564131-XK7QERXNOVU4Y7SLFV3L/extended+plank.JPG ACRO PT Blog - Postural Exercises Hollow body hold: aka. The extended plank. This is ideal for those that find the plank hold easy and are looking to increase their core strength for inversions, tumbling or other acrobatic pursuits. Be sure to keep the back flat (no sway-back/arching) and the head neutral. Dosage is the same as the above plank, but be sure to start at a lower hold time when progressing to this variation from the regular plank! https://www.acropt.com/blog/2017/8/16/posture-introduction monthly 0.5 2017-08-16 https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1502923774009-DU0JFU8TYSHZPCUQ4YTK/image-asset.gif ACRO PT Blog - Posture: An introduction. "Good"posture gone wrong... https://www.acropt.com/blog/2017/5/28/rotator-cuff-tendonitis-and-rotator-cuff-tendonosis-t4c27 monthly 0.5 2017-08-15 https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1502817691355-315JF0VYD0Y6C0O9ETZI/image-asset.jpeg ACRO PT Blog - Rotator Cuff Tendonopathy https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1502817978247-XTVZ7CQT26B9SPMDVRMT/image-asset.jpeg ACRO PT Blog - Rotator Cuff Tendonopathy https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1502817795719-C9SAY8OB0ZVJM645MLPU/image-asset.gif ACRO PT Blog - Rotator Cuff Tendonopathy https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1502817855453-WDC1FES97AM1VIU6XOH4/image-asset.jpeg ACRO PT Blog - Rotator Cuff Tendonopathy *Note - look straight ahead (the photo shows poor head position) https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1502817895691-W92F68SLHAD4RWV7QXWA/image-asset.jpeg ACRO PT Blog - Rotator Cuff Tendonopathy https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1502817918428-A86NSV0EDEBIS23WY0JJ/image-asset.gif ACRO PT Blog - Rotator Cuff Tendonopathy https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1502817935737-9SS1XSXFD3O0VSWEHOQS/image-asset.jpeg ACRO PT Blog - Rotator Cuff Tendonopathy https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1502817960039-83Y3G10ZJE9R3VR2A732/image-asset.jpeg ACRO PT Blog - Rotator Cuff Tendonopathy https://www.acropt.com/blog/2017/8/11/friday-5-pm-flexibility-2 monthly 0.5 2017-08-12 https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1502494086134-TVISAHY1K7NPBZJD0Q19/image-asset.jpeg ACRO PT Blog - Friday 5 pm Flexibility #2 Posterior view of the right piriformis https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1502494055301-LHYGJSKES93OAR3V1K4T/image-asset.jpeg ACRO PT Blog - Friday 5 pm Flexibility #2 Note the relationship between the piriformis muscle and the sciatic nerve. https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1502494880048-SNQI9T1YCJ7AV294PXAQ/image-asset.jpeg ACRO PT Blog - Friday 5 pm Flexibility #2 https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1502494212047-0HHDF0P8NH3ZHQ0ZO3N4/image-asset.jpeg ACRO PT Blog - Friday 5 pm Flexibility #2 View of a vertebral segment (two vertebrae and the disc between) https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1502494233230-T9ESQXR63HY3VHPE55KR/image-asset.jpeg ACRO PT Blog - Friday 5 pm Flexibility #2 Sideview of the motion at the disc with extension and flexion of the spine (graphic representation) https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1502495133836-4CLRXT0XW117NXHA5UE2/image-asset.jpeg ACRO PT Blog - Friday 5 pm Flexibility #2 Starting position - note hand placement https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1502495158479-BZY48EVPXO8XKE828VO5/image-asset.jpeg ACRO PT Blog - Friday 5 pm Flexibility #2 Note the extension throughout the spine (including the extension of the neck and the lift of the head). Ignore: the dog that insisted on photo-bombing this despite 12 photo attempts.... https://www.acropt.com/blog/2017/8/10/the-physiology-of-stretching monthly 0.5 2017-08-10 https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1502385324654-TPF7QWWEE9W21I4405LJ/image-asset.jpeg ACRO PT Blog - The (basic) physiology of static stretching https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1502385494621-JTUO0NKVV7YAHU02X8MB/image-asset.jpeg ACRO PT Blog - The (basic) physiology of static stretching https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1502385762735-57GXRCOSK1ZLO7CPJ8IO/image-asset.jpeg ACRO PT Blog - The (basic) physiology of static stretching View of the Golgi Tendon Organ (GTO) https://www.acropt.com/blog/2017/8/4/friday-5-pm-flexibility-1 monthly 0.5 2017-08-05 https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1501881482629-UYXB3CJALLLO3QZV6NRY/image-asset.jpeg ACRO PT Blog - Friday 5 pm Flexibility #1 https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1501882303216-LN6RW889ZH1RFCBL64NU/image-asset.jpeg ACRO PT Blog - Friday 5 pm Flexibility #1 https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1501881024843-MTE57RAV2GOSPZEV23QA/IMG_9236.JPG ACRO PT Blog - Friday 5 pm Flexibility #1 https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1501881570366-HD69QYEZ2BO5XQMP5H45/image-asset.jpeg ACRO PT Blog - Friday 5 pm Flexibility #1 https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1501881130005-GRZUKSDJ5GOD1U2IRNAB/image-asset.jpeg ACRO PT Blog - Friday 5 pm Flexibility #1 https://www.acropt.com/blog/2017/5/28/self-myofascial-release-with-a-foam-roll monthly 0.5 2017-08-03 https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1501787551916-6BUOHP6RZVER4PCP5I7I/image-asset.jpeg ACRO PT Blog - Self-Myofascial Release with a Foam Roll Basic low-density foam roll, 6" in diameter and 36" long. Available online from many companies. Look for a price under $20 before tax/shipping. Most running stores also sell them in shorted lengths if transport is an issue (12-24" long). https://www.acropt.com/blog/2017/5/28/tfcc-injury-the-meniscus-of-the-wrist-6sc4t monthly 0.5 2023-04-28 https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1501693035640-OCPUTTT9J2BZDQ8JCFGU/image-asset.jpeg ACRO PT Blog - TFCC Injury: the "meniscus tear" of the wrist Note the integration of the disc with the ligaments https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1501693421402-BV85J91JW3KZ77ISWE4N/image-asset.jpeg ACRO PT Blog - TFCC Injury: the "meniscus tear" of the wrist https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1501693542451-GGIZSBRPE21V8TZPMTXZ/image-asset.jpeg ACRO PT Blog - TFCC Injury: the "meniscus tear" of the wrist https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1501693755244-P6JADORQ6MBVRK5O9GQ2/image-asset.jpeg ACRO PT Blog - TFCC Injury: the "meniscus tear" of the wrist Starting Position https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1501693847410-SYCRK778HY9Q0LXBWKC5/image-asset.jpeg ACRO PT Blog - TFCC Injury: the "meniscus tear" of the wrist The hand is passively tilted toward the pinky until end range. A positive result is pain. https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1501693906484-MPCIJFQSR6SIS6OPNAJP/image-asset.jpeg ACRO PT Blog - TFCC Injury: the "meniscus tear" of the wrist Pain under the examiner's thumb with moderate pressure is a positive test https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1501694078451-U777VXJL6GCMGMMJ49BT/wristbraceacute.jpg ACRO PT Blog - TFCC Injury: the "meniscus tear" of the wrist One of many options for bracing the wrist during the acute/inflammatory phase https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1501694257713-J8JERN5THJ063BENV0J6/image-asset.gif ACRO PT Blog - TFCC Injury: the "meniscus tear" of the wrist https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1501694270540-BN8XTTKL5TYJ00047G7X/image-asset.jpeg ACRO PT Blog - TFCC Injury: the "meniscus tear" of the wrist https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1501694473082-S49PZWBED2NAQ5SLEDI6/image-asset.jpeg ACRO PT Blog - TFCC Injury: the "meniscus tear" of the wrist https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1501694492514-HNRF1MP7VNOA0U4GTC3E/image-asset.jpeg ACRO PT Blog - TFCC Injury: the "meniscus tear" of the wrist https://www.acropt.com/blog/2017/5/28/anatomy-of-the-wrist-mfkkp monthly 0.5 2017-08-01 https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1501528969544-HPG7TWJFXRZ8Z8QNLO71/wrist+bones.jpg ACRO PT Blog - Anatomy of the Wrist Palmar view of the carpal bones https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1501529029794-6D5J6AD1KMK6N5SV60WA/image-asset.jpeg ACRO PT Blog - Anatomy of the Wrist https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1501529064132-GVIVHOPPP7V0W2O9NGO3/image-asset.jpeg ACRO PT Blog - Anatomy of the Wrist https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1501529306403-IJZZUELELJQQLQ630GB8/image-asset.gif ACRO PT Blog - Anatomy of the Wrist Dorsal Ligaments https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1501529403786-R2XDGHRWHKX6EFC1X8HG/image-asset.png ACRO PT Blog - Anatomy of the Wrist Palmar Ligaments (termed Volar Ligaments) https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1501529450998-X2NRID0SO2J277G5Q81H/image-asset.gif ACRO PT Blog - Anatomy of the Wrist https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1501597223016-9BL90JMY6Z9P2VARG912/image-asset.jpeg ACRO PT Blog - Anatomy of the Wrist Anterior and Posterior views of the muscles that control the wrist and hand https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1501529517858-25HY03H01YIU1M0RR7F6/image-asset.jpeg ACRO PT Blog - Anatomy of the Wrist Wrist flexion (right hand) https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1501529548570-PP7C2WTH3YY4A1MO3ORQ/image-asset.jpeg ACRO PT Blog - Anatomy of the Wrist Wrist extension (right hand) https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1501529571881-SGFRNW211XTBRGI79TBW/image-asset.jpeg ACRO PT Blog - Anatomy of the Wrist Radial Deviation (left hand) https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1501529602142-PISPPMG6TGE7IS39KEZX/image-asset.jpeg ACRO PT Blog - Anatomy of the Wrist Ulnar Deviation (left hand) https://www.acropt.com/blog/2017/5/28/rips-htsxc monthly 0.5 2017-07-31 https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1501455629507-W499DRWFM3VU20UAN651/rips.jpg ACRO PT Blog - Rips Common site for a rip (along the surface of the palm that bears weight when hanging) https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1501456090743-8U82NS6TEVZL6BVHYC7F/image-asset.jpeg ACRO PT Blog - Rips Beginner palm grips; cover the palm (sit at the base of the middle 2 fingers). Retail for $12.50 - $16.50 online https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1501456279686-E2MH6DRJS5H25O54C2DQ/image-asset.jpeg ACRO PT Blog - Rips Uneven bar dowel grips (note that there are 2 finger holes); retail for about $50.00 - $65.00 online. https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1501456310127-MWMNK02JFVQQ9MFGQ9QA/image-asset.jpeg ACRO PT Blog - Rips High bar dowel grips (note the shorter length and 3 finger holes). Retail for $50.00 - $65.00 online. https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1501456374742-ISN6QW9KFHJTBT8AQ0OJ/image-asset.jpeg ACRO PT Blog - Rips Rings dowel grips (note the narrow width). Retail for $50.00 - $65.00 online. https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1501456970740-0WBHROJJ6YB9NWSHYGSS/spray_new.jpg ACRO PT Blog - Rips https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1501457079825-WVTYNI4RB17EIGEQMYJX/image-asset.png ACRO PT Blog - Rips new-skin liquid bandage (burns like mad but works great for same-day return to swinging) https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1501457235828-VNEH2IIAAC6Y187PXVEB/image-asset.jpeg ACRO PT Blog - Rips Spenco moist burn pads (soothes, but not durable enough to swing with) https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1501456677208-OMGCAQXV48MNGKSEXLWB/image-asset.jpeg ACRO PT Blog - Rips https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1501456696922-WK1CSU0HG8YNWENOZVJ2/image-asset.jpeg ACRO PT Blog - Rips https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1501456714692-67ZWXQCJPFVX8OUIZI1A/image-asset.jpeg ACRO PT Blog - Rips https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1501456731157-R3HOT2MXWIJFRYSSS06M/image-asset.jpeg ACRO PT Blog - Rips https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1501456752620-PT79JGPAAODQBCQPH9MI/image-asset.jpeg ACRO PT Blog - Rips https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1501456766358-PCU48B97IY4OB7YM3WG4/image-asset.jpeg ACRO PT Blog - Rips https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1501456784767-4GUA791KXVQS84MDSF5J/image-asset.jpeg ACRO PT Blog - Rips https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1501456803769-KEMBXWH77JL1F6N9MRJJ/image-asset.jpeg ACRO PT Blog - Rips https://www.acropt.com/blog/2017/5/28/the-rotator-cuff-j6twz monthly 0.5 2017-08-02 https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1501452169838-ARMJIB8AM777H6KDMAR4/image-asset.jpeg ACRO PT Blog - The Rotator Cuff https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1501381730798-UQFW8044VWP1YZRV2647/Shoulder+osteology.jpg ACRO PT Blog - The Rotator Cuff - Bones of the glenohumeral joint (shoulder) Tiny glenoid with a larger humeral head - designed for mobility not stability. https://images.squarespace-cdn.com/content/v1/58e3a13a4402430a5d1e1689/1501381708743-TGLWVV4HCNFVP95GD72Y/hip+joint.jpg ACRO PT Blog - The Rotator Cuff - Bones of the hip joint Notice the larger joint surfaces and the increased joint congruence when compared with the glenohumeral joint above. 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