https://www.staxsportstherapy.com/learn daily 0.75 2025-04-04 https://www.staxsportstherapy.com/learn/welcometostax monthly 0.5 2025-03-01 https://images.squarespace-cdn.com/content/v1/602b20fa117bd25f81ae9a89/1740842163350-BHFB0B962FQ6VCNJEWBD/FST2.png Learning Hub - Welcome to STAX Sports Therapy: Your Path to Recovery & Performance - Fascial stretch therapy https://images.squarespace-cdn.com/content/v1/602b20fa117bd25f81ae9a89/1740844064830-KSDIUTZ2YTR455URTGIA/fifi+strapps.png Learning Hub - Welcome to STAX Sports Therapy: Your Path to Recovery & Performance - Fascial Stretch Straps https://images.squarespace-cdn.com/content/v1/602b20fa117bd25f81ae9a89/1740843286350-J042VMOQAIKMLFZG9JKI/FST+1.png Learning Hub - Welcome to STAX Sports Therapy: Your Path to Recovery & Performance - Manual Therapies / Stretch Therapy https://images.squarespace-cdn.com/content/v1/602b20fa117bd25f81ae9a89/1740842165003-4JXCKBIGW9J4RGRAGRT9/massage+therapy.png Learning Hub - Welcome to STAX Sports Therapy: Your Path to Recovery & Performance - Massage Therapy https://images.squarespace-cdn.com/content/v1/602b20fa117bd25f81ae9a89/1740842203685-GSQDN3VZJAHIOJ82RMOB/neck+strectch.png Learning Hub - Welcome to STAX Sports Therapy: Your Path to Recovery & Performance - Stretching Neck Spine https://images.squarespace-cdn.com/content/v1/602b20fa117bd25f81ae9a89/1740842811430-LPQX2LJGRWVX4LZ3X0PC/negar+leg+stretch+2.png Learning Hub - Welcome to STAX Sports Therapy: Your Path to Recovery & Performance - Tight Hamstring Stretch https://images.squarespace-cdn.com/content/v1/602b20fa117bd25f81ae9a89/1740843234336-MSKRS0TEG9B32VE20HL4/Negar+strecth.png Learning Hub - Welcome to STAX Sports Therapy: Your Path to Recovery & Performance - Shoulder Mobility https://www.staxsportstherapy.com/learn/tightness-more-than-stretching monthly 0.5 2025-02-11 https://images.squarespace-cdn.com/content/v1/602b20fa117bd25f81ae9a89/1737605728838-H86TRVJ6D8HLZF7T1DYV/BEFORE+TREATMENT.png Learning Hub - Tightness: More Than Stretching - Tightness: BEFORE TRETAMENT https://images.squarespace-cdn.com/content/v1/602b20fa117bd25f81ae9a89/1738091956324-R0TXRQDKYOU59GZITY22/treatment_.png Learning Hub - Tightness: More Than Stretching - Muscle Lengthening (Iliotibial Band/Quadriceps) Sustained stretching can gradually relax and lengthen muscle fibers, improving flexibility over time. Repeated, consistent stretching helps both the muscles and surrounding tissues adapt to greater ranges of motion. https://images.squarespace-cdn.com/content/v1/602b20fa117bd25f81ae9a89/1737605729205-QZSNUVEU2S1QAOPGC7M2/CUPPING+TREATMENT.png Learning Hub - Tightness: More Than Stretching - Fascial Tension Release Cupping therapy is a popular method for addressing fascial tightness. By creating suction with cups, this technique enhances blood flow, promotes healing, and helps relax muscles. Cupping can be performed using heat or mechanical pumps and is highly effective in reducing tension and discomfort. https://images.squarespace-cdn.com/content/v1/602b20fa117bd25f81ae9a89/1737605738212-70IWAPCL17SARO9DFNCF/Tightness+AFTER+TREATMENT.png Learning Hub - Tightness: More Than Stretching - Tightness: After Treatment https://www.staxsportstherapy.com/learn/mastering-lifting-mechanics-unlock-strength-and-prevent-injuries monthly 0.5 2025-01-17 https://images.squarespace-cdn.com/content/v1/602b20fa117bd25f81ae9a89/1733189840356-DPK71NLRBCCER0I5TF5F/LIFTING+HEAVY+GOOD+POSTURE.png Learning Hub - Mastering Lifting Mechanics: Unlock Strength and Prevent Injuries. - LIFTING HEAVY Bend Your Knees, Not Your Back – Always squat down by bending at your knees and hips, not your waist. This keeps your back safe. Lift with Your Legs – Use the strength of your legs, not your back, to do the heavy lifting. Keep the Load Close – Hold the object close to your body to make it easier to lift and reduce strain on your back. Tighten Your Core – Engage your stomach muscles to support your spine and stay stable. https://images.squarespace-cdn.com/content/v1/602b20fa117bd25f81ae9a89/1733188772579-6F46Z4XU0G1D2NUBDC9C/LIFTING+HEAVY+BAD+POSTURE.png Learning Hub - Mastering Lifting Mechanics: Unlock Strength and Prevent Injuries. - LIFTING HEAVY DONT'S Don’t Twist – Turn your whole body by moving your feet, not by twisting your back, to avoid injury. "Avoid Bad Posture: Rounded back and slouched shoulders increase injury risk. Maintain Good Posture: Keep your back straight and shoulders aligned for safe lifting." https://images.squarespace-cdn.com/content/v1/602b20fa117bd25f81ae9a89/1733189355412-HBKZUTR1HPX60BU4LLOB/VERSUS.png Learning Hub - Mastering Lifting Mechanics: Unlock Strength and Prevent Injuries. https://images.squarespace-cdn.com/content/v1/602b20fa117bd25f81ae9a89/1733189444907-JV05YC513JAMUZVJTIM7/LIFTING+LIGHT++GOOD+POSTURE.png Learning Hub - Mastering Lifting Mechanics: Unlock Strength and Prevent Injuries. - LIFTING LIGHT "When it comes to lifting light objects, you have flexibility in your technique. Whether you choose to lift while standing or squatting, the key is maintaining good posture and ensuring the movement feels comfortable for your body. Always prioritize form over speed to avoid unnecessary strain." https://images.squarespace-cdn.com/content/v1/602b20fa117bd25f81ae9a89/1733189202886-TZBJJHKPZ2I3H4T3YHWF/LIFTING+LIGHT+GOOD+POSTURE+2.png Learning Hub - Mastering Lifting Mechanics: Unlock Strength and Prevent Injuries. - LIGHT LIFTING "When it comes to lifting light objects, you have flexibility in your technique. Whether you choose to lift while standing or squatting, the key is maintaining good posture and ensuring the movement feels comfortable for your body. Always prioritize form over speed to avoid unnecessary strain." https://www.staxsportstherapy.com/learn/lets-start-running monthly 0.5 2025-02-04 https://images.squarespace-cdn.com/content/v1/602b20fa117bd25f81ae9a89/1731380439832-0A8A0OBIN2KZ9W8L1CO9/Hamstring+Stretch.png Learning Hub - Let’s Start Running! - Hamstring Stretch Sit on the ground with one leg extended and the other bent. Reach towards the toes of the extended leg, feeling a stretch in your hamstring https://images.squarespace-cdn.com/content/v1/602b20fa117bd25f81ae9a89/1731380439893-C1KI6N7NBF80ARSAMDV4/Quadriceps+Stretch.png Learning Hub - Let’s Start Running! - Quadriceps Stretch Stand on one leg and pull the other heel towards your buttocks. Keep your knees close together and hold your ankle to stretch the front of your thigh. https://images.squarespace-cdn.com/content/v1/602b20fa117bd25f81ae9a89/1731380443520-1Y5NCQZ73ZFUO5DZIVQ7/Calf+Strech.png Learning Hub - Let’s Start Running! - Calf Stretch Stand facing a wall and place one foot back, keeping it straight while bending the front knee. Press your back heel into the ground to stretch the calf muscle https://images.squarespace-cdn.com/content/v1/602b20fa117bd25f81ae9a89/1731380443652-5O66E825YXP0IZKPZMFG/Hip+Flexor+Stretch.png Learning Hub - Let’s Start Running! - Hip Flexor Stretch Step one foot forward into a lunge position, keeping the back knee on the ground. Push your hips forward to stretch the hip flexor of the back leg. https://images.squarespace-cdn.com/content/v1/602b20fa117bd25f81ae9a89/1731380938117-5R9P59YI9YOWOH8YMGR5/Lateral+banded+walk.png Learning Hub - Let’s Start Running! - Lateral banded walk The lateral band walk is an exercise that targets the hip muscles and improves stability. To perform it, place a resistance band around your thighs, step sideways with one foot, followed by the other, while maintaining tension in the band. https://images.squarespace-cdn.com/content/v1/602b20fa117bd25f81ae9a89/1731380937683-D3Q9QA02AVTX5DUPU3LT/Lunges.png Learning Hub - Let’s Start Running! - Lunges Target your legs and glutes. Step forward with one leg and lower your hips until both knees are bent at about 90 degrees. Alternate legs. https://images.squarespace-cdn.com/content/v1/602b20fa117bd25f81ae9a89/1731380940725-4IYX1XH0AVW2N5JX6D6L/planks.png Learning Hub - Let’s Start Running! - Planks Build core stability, which is crucial for maintaining good running form. Hold a plank position on your elbows and toes, keeping your body in a straight line. https://images.squarespace-cdn.com/content/v1/602b20fa117bd25f81ae9a89/1731380941466-SY6ZJ3NP075BY9K9QZEA/bridges.png Learning Hub - Let’s Start Running! - Bridges Strengthen your glutes and lower back. Lie on your back with knees bent, feet flat on the floor. Lift your hips towards the ceiling, squeezing your glutes at the top. https://images.squarespace-cdn.com/content/v1/602b20fa117bd25f81ae9a89/1731380943163-YJ5OAWROA9U1Y8DX9QWP/CalfRaises.png Learning Hub - Let’s Start Running! - Calf Raises Strengthen your calves to improve push-off power. Stand on the edge of a step or flat surface and raise your heels off the ground, then lower them back down. https://www.staxsportstherapy.com/learn/fall-physical-health-check-in monthly 0.5 2025-01-17 https://images.squarespace-cdn.com/content/v1/602b20fa117bd25f81ae9a89/1727413976809-0TN5G07EMTGJ3CFYZ12H/wrist+mobility.png Learning Hub - Fall Physical Health Check-In - Wrist Mobility Wrist exercises increase flexibility and help lower the risk of injury. Stretches are recommended as a preventive measure or to ease slight pain. https://images.squarespace-cdn.com/content/v1/602b20fa117bd25f81ae9a89/1727413979183-34ZUHYDNLM71L9TALELF/upper+back+rotation.png Learning Hub - Fall Physical Health Check-In - Upper Back Rotation Thoracic mobility can be thought of the available movement or motion of this region of our body, and is very important for achieving good posture to ensure you don't get pain from poor posture, and it is also essential for most sporting performances. https://images.squarespace-cdn.com/content/v1/602b20fa117bd25f81ae9a89/1727414972362-AYALSDF7IEWJ0P9DR6HU/standing+hamstring+stretch.png Learning Hub - Fall Physical Health Check-In - Standing Hamstring Stretch Hamstring stretches promote flexibility and reduce muscle tightness in the low back and legs. Perform this stretch while standing near a step, stair, or raised surface by following these steps: Extend one leg out by placing the heel on a slightly raised surface, such as a stair or curb. https://images.squarespace-cdn.com/content/v1/602b20fa117bd25f81ae9a89/1727413972749-3PMNSXL8GJEOUBZ90TKB/Doorway+lat+stretch.png Learning Hub - Fall Physical Health Check-In - Doorway Lat Stretch he doorway stretch offers several early intervention health benefits. By targeting the muscles of the chest, shoulders, and arms, this stretch helps improve flexibility, posture, and range of motion. https://images.squarespace-cdn.com/content/v1/602b20fa117bd25f81ae9a89/1727413976745-FEFB1N1XB3QXQI96HHSK/pec+stretch.png Learning Hub - Fall Physical Health Check-In - Pec Stretch The doorway pec stretch opens up the chest by stretching the pec muscles. This stretch can help reduce forward, rounded shoulders and hunched back postures that can develop over time. 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