Seneca Health

Seneca Health Charlottesville Sports Medicine clinic. We use a scientific approach to treating injuries with lasting results.

We provide patients with intensive 1-on-1 visits to address the root causes of their pain and fix it quickly.

Back pain with long days at the office?Try this combo of mobilizing and stabilizing some important lower back/hip muscle...
06/02/2022

Back pain with long days at the office?

Try this combo of mobilizing and stabilizing some important lower back/hip muscles, consistency is big here to see some solid progress.

If you have pain, chat with a local medical professional who deals with athletes in the musculoskeletal realm (DC, DPT, DO, MD).

Seneca Health () added a video to their Instagram account: “Back pain with long days at the office? Try this combo of mobilizing and stabilizing some…”

Struggling with shoulder pain from pull ups?Let’s try stabilizing a couple key muscles in our shoulder, mainly rotator c...
06/02/2022

Struggling with shoulder pain from pull ups?

Let’s try stabilizing a couple key muscles in our shoulder, mainly rotator cuff and lats.

💡rotator cuff drills - try 4 sets of 25 reps alternating sides
💡banded lat pulls - tempo is everything 3 sets of 8-12 reps alternating hands. These are brutal when done correctly.

Don’t do these drills in pain, if something hurts go get it checked out by a medical professional that works with athletes (DO, DC, DPT, MD) and understand that pull ups are part of your activities of daily living.

Kanye West • Homecoming (feat. Chris Martin)

Final progression of this box jump & jump down drills.This time we progress to single leg jumps and jump downs. It’s imp...
05/21/2022

Final progression of this box jump & jump down drills.

This time we progress to single leg jumps and jump downs. It’s important to control the landings as well as being explosive on the jumps. Landing softly every time and stabilizing quickly. Running is essentially a controlled fall from leg to leg, so getting better at controlling that force is helpful to reduce injury and improve strength.

Try this out 3-4 sets for 5-7 reps each leg after going through the other progressions. This is a later stage progression and so please don’t jump right into this.

If the exercise ever hurts/if you’re injured, go see a medical professional who works in MSK (DO, Physio, DC, DPT) and works with athletic populations. They’ll be better suited to address your concerns and also most likely have been injured in a similar way. *not medical advice, for entertainment purposes.

: “Final progression of this box jump & jump down drills. This time we progress to single leg jumps…”

Murph mobilityYep, mobilization isn’t just stretching/smashing/etc. When you load tissue, the brain rewards it with extr...
05/21/2022

Murph mobility

Yep, mobilization isn’t just stretching/smashing/etc. When you load tissue, the brain rewards it with extra range of motion when possible.

If you feel the tension there, try these two drills and then retest the range of motion. If it’s better, then you have some work to do before Memorial Day.

Living Legends • After Hours (Extended Euro Mix)

Runner Prehab - One foot box jumps & two foot fall downsHelping to increase load capacity of Achilles tendonStrengthenin...
05/21/2022

Runner Prehab - One foot box jumps & two foot fall downs

Helping to increase load capacity of Achilles tendon
Strengthening the tendon for better recovery

Start small here at 12” and working up 1-2’’ every week or so. Try out 3 sets of 5 reps initially on alternating sides and continue to progress as you feel more confident.

If this hurts, stop and go see a medical professional for proper evaluation. Not medical advice*

Drake • Fair Trade (feat. Travis Scott)

As folks are preparing for Memorial Day Murph we’ll spend a couple posts to address some movement issues that will reall...
05/21/2022

As folks are preparing for Memorial Day Murph we’ll spend a couple posts to address some movement issues that will really be exposed with this Hero WoD.

*If you haven’t, please read up on the why of Murph*

Ankle Dorsiflexion - Pinch in the front

Find a wall and give a thumbs up, place your foot behind it and drive your knee straight forward. If you feel a pinch in the front of the ankle, this drill could help increase your range of motion.

Place the band between your ankle bones and elevate the foot.

Drive the knee forward 20 times
Make a U with the knee 25 times

Perform on whichever ankle pinches in the front.

Retest to make sure it is actually helpful and if it is, try to do it for the next week plus in preparation for lots of running and air squats. Your knees, hips, back, and feet will thank you.

Rick Derringer • Real American

Runner Prehab - Two footed box jumps & fall downsStrengthens the Achilles TendonIncreases Achilles Tendon load capacityP...
05/21/2022

Runner Prehab - Two footed box jumps & fall downs

Strengthens the Achilles Tendon
Increases Achilles Tendon load capacity

Progressions take time here, so if you haven’t done this before start with a lower box and gradually work your way up 2-4 inches per week. Try out 3 sets of 5 reps initially and build up from there.

First box in video is 12 inches
Second box is 20 inches
Third box is a 30 inch box jump and 24 inch fall down

If this hurts, stop and go get it checked out by a professional (Chiro, DPT, Physio, DO) that actually works with runners on a regular basis and understands the sport. Not medical advice*

Drake • Mob Ties

Earth Quake Bar Bench RoutineMovement 1 - Locked out position - hold 1 minuteMovement 2 - Shoulder punches - 25 repsMove...
05/21/2022

Earth Quake Bar Bench Routine

Movement 1 - Locked out position - hold 1 minute
Movement 2 - Shoulder punches - 25 reps
Movement 3 - Bench Press - 25 reps

Been using this for about 4 months and seen:
👍 increased should stability
👍 increased bench strength
👍 no more neck pain with upper body lifting days

Full Routine:

Movement 1, rest for 30 seconds (repeat 3 more times)
Movement 2, rest 45-60 sec (repeat 3x)
Movement 3, rest 1-2 minutes (repeat 3x)

2-3x/week

Not designed to increase strength, but to help stabilize neck and shoulders

Time duration: 20-30 minutes

People Under The Stairs • San Francisco Knights

Address

943 2nd Street SE
Charlottesville, VA
22902

Opening Hours

Monday 8am - 12pm
2pm - 4pm
Wednesday 8am - 12pm
2pm - 4pm
Friday 8am - 12pm

Telephone

+14342122473

Website

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