Category Archives: Videos

Hip Help

Dancer’s muscles often have predictable strengths and weaknesses. Here are a few exercises that you can try right now to begin addressing common muscle imbalances related to the hip.

See our previous article on hip flexor stretching via this link.


All about running with OSR Part 3 – AlterG

In the last couple of weeks we have been talking about running assessments, exercises and fun apps.

Running Part 1
Running Part 2
Nike +
Nike Fuel

This week we want to showcase the AlterG treadmill.  It is a great way to exercise and run while injured, working on form or as a break from the cold.  The AlterG treadmill is always free to try, so let us know if your interested.

Here is a breakdown of our new AlterG membership options

Here are a couple of videos of our AlterG in action:


Have you seen ropes at the gym or on TV?  Are you trying to figure out why people would be using ropes as part of their workouts?  Here are some ideas on ropes and why they might be a good addition to your training program.

John Brookfield is the creator of the battling ropes system and the individual who trained professional sports teams with ropes.  After the media, other trainers and athletes started noticing the great workout potential they had, ropes took off. There are now certifications, weekend trainings and whole studios devoted to working out with ropes.

Ropes can offer a unique blend of strength and explosiveness while having fun.  With the ropes you can push, pull, work on range of motion and cardio all at the same time.  There are also a lot of different exercises that work your entire body in as little at 20 seconds.

Ropes can be modified to work with just about anyone.  You can use light, moderate or heavy ropes, the speed of movement can also be modified to work with anyone.  If you are experiencing pain from other injuries it is important to talk with your physician or physical therapist before beginning such a different routine.

Make sure to start off slow and small when using them.  Because you are using so many muscles and in a unique way it is important to not over do it.  A common mistake I see a lot of people do when starting ropes is to bend and arch their back.  In the video below you will see that great back alignment is kept while he is doing the entire exercise.

If you have any questions on ropes and if they are for you let us know.  If you have blog requests make sure to let us know as well!

Here is a good example of some different arm exercises you can do with ropes.

All about Running with OSR Part 2

Last week we learned all about the AlterG and Dartfish plus how we use them at OSR.  This week we are going to give you a little peek at some of the exercises we might recommend for you to do if you need help with your running form.

This first exercise is called bosu hops.  It is an advanced exercise for core, ankle, knee and hip strength.

This next video is Unilateral Twist with a band.  This exercise also has a large emphasis on core strength with ankle, knee and hip stability. 

Lastly this Hip Flexion exercise is a great way to work on hip strength and speed!

We also have a whole youtube channel devoted to running exercises and ideas.  Feel free to watch that as well!
OSR Running Channel

Hope you enjoyed learning a little bit more about running!  If you have a sport that we should blog about please let us know.

All about Running with OSR

Are you a runner looking for some ideas on how to gain strength, minimize injury and increase performance this winter?

When a runner comes through our doors we will work with them on many different tasks.  Just about every time they are hoping to gain strength, minimize injury and increase performance.  Luckily, we have different tools to know exactly what they should/should not be doing to achieve their goals.

One tool is our AlterG treadmill.  You can run at as little as 20% of your body weight.  It is a great way to keep endurance up while injured, work on form and reduce overuse injuries.

Here is a video of our AlterG treadmill in use:

Look for our AlterG running packages to come out soon.  We also offer a 10 minute free trial to anyone who wants to try it out.

Another tool we have is Dartfish.  It is a great way to analyze running and see things our eyes miss when just looking at running form without assistance.

Here is some education around Dartfish:

We have a great holiday special running with Dartfish.  Here is a link to our specials.

Next week we will showcase some different exercises we do with patients at OSR after we utilize the above tools to find their weaknesses and limitations.

Benefits of Foam Rolling

Have you seen people using foam cylinders to roll on muscles? Do you wonder if you should be doing that too?

This practice is commonly referred to as foam rolling or self-myofascial release. It used to decrease muscle “knots”.

Where Do “Knots” Come From?

As the National Academy of Sports Medicine (1) describes it, inflammation activates pain receptors; this leads to heightened activity in particular areas of the muscle. These areas of the muscle become less elastic so that they do not stretch. Holding pressure on these areas can decrease this tension, which can then be followed with stretching techniques.Additionally, a muscle that does not have optimal length does not have optimal strength. Releasing these “knots,” can be beneficial prior to your strength training.

If you feel muscle tension, want to improve your posture, want to get more out of your strength training, or are involved in sports or activities that require range of motion, you may want to consider trying this technique as part of your regular practice. If you are new to this technique, try holding about 30 seconds or until the spot is 20-30% less tender. If you are experienced, try 90
seconds or until the spot is about 70% less tender.

Here are a few of my favorite techniques. Stay tuned, as we will share more in weeks to come! have a question or want to share ideas? Leave us a reply!


Please be sure to consult with a medical professional prior to trying this if you have any possible contraindications including but not limited to: osteoporosis, active infections, bursitis, bleeding disorders, eczema/skin conditions, healing fractures, poor sensation or circulation, organ failure, blood clot, or are taking anticoagulants.

(1) Clark, MA, Lucett, SC. NASM Essentials of Corrective Exercise Training. Wolters Kluwer Health: Philadelphia. 2011.

How To Do Foam Rolling

Have you ever been curious about those foam rollers?  If so here is an introduction to foam rolling and the what’s, why’s and some how’s.

We will have more videos in the future with even more foam rolling exercises!


Rotator Cuff Strength for Wrestlers


Here are 3 simple exercises to strengthen a pain free healthy shoulder.



1. External and internal rotation with a band



Perform 3 sets of 15 repetitions. Keep arm at 90 degrees and wrist in neutral position. Use light resistance band such as red or yellow.


2. Push up plus on bench


Perform 3 sets of 15-20 repetitions. Start in plank and perform a push up. When back in plank position try to push shoulders as far forwards which will cause your shoulder blades to protract. Then repeat this for each push up.
3. Scarecrow on bench
Perform 3 sets of 15 repetitions. Relax upper trap and contract lower trap during the exercise.
Use 5 lb weights and maintain a neutral wrist.
It is important to keep weight and resistance low with these exercises in order to emphasize use of the rotator cuff muscles.
Caution: If you are experiencing pain and limited range of motion in your shoulder while performing these exercises please discontinue them and consult with a Licensed Physical Therapist or Doctor.