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Upper back tightness can be caused by weakness and/or bad posture. I'm a Pilates's teacher and most people I see with soreness in the upper back area often have weak deep neck flexors and weak upperback muscles (a muscle can be both weak and tight). Stretching or foam rolling will be good to release tension but it could be useful to find the underlying cause ...

A pair of tennis balls are your back's best friends. You can stretch and release the spinal erectors by rolling up and down from base of the rib cage to base of the neck along the outside of the spine. (Some people lie on two at a time, I like to do one side at a time.) You can then work on the lats/shoulders by starting with the ball outside the spine ...

There are plenty of glute exercises you can do without having to bend your knees very far or putting too much pressure on your knees. Stiff Legged Deadlift - Primarily a hamstring exercise, it also targets glutes and lower back. Glute Bridge - Can also be done with as a Barbell Glute Bridge, or done with feet elevated on a Bosu ball or step. Butt Blaster ...

The teres minor muscle is part of the rotator cuff and it externally (laterally) rotates the shoulder. It does so in combination with the infraspinatus, so I'm not certain that you can fully isolate it. To Strengthen the external rotators together, you can do so with: Cables or resitance/thera-bands in a neutral position or in an elevated position Free ...

Bogdanovist, Read this article as it will give you the best evidence based research about your question and a treatment plan. If you can have access to a PT near by, I strongly suggest you to go see one. Make sure a PT is experience with sports injuries. Real quick tips to get back on your feet fast: Get a deep tissue massage. Perform eccentric ...

Note: The following is general strain/sprain treatment. Your treatment may vary, you need to be aware of your own pain and get medical attention if necessary. RICE - Rest, Ice, Compression and Elevation. This is what you want to do for the first 24-48 hours for strains and sprains. Once you are past that, you can start doing light activity as you can stand ...