Astoria Physical Therapy

Tune-Up Tuesday Episode 48: Learn To Load Your Hips

I hope everybody's Holidays were fantastic!  As we all prep for 2018 to arrive, let's delve into one final Tune-Up Tuesday post!

A few weeks ago I had taken the Performance Therapy Mentorship course at the Exos facility in Arizona.  It was a great course that offered a lot of takeaways, along side valuable insight into better bridging the gap between performance and rehab. 

By the completion of the course, I felt I had a better grasp of a system that can help me make better decisions as a clinician and a personal trainer.  

One valuable exercise I learned at the course is called the Star Pattern.  In my short time applying it, this exercise has had a big impact on many of my clients. 

The Star Pattern

The star pattern is a great exercise that teaches one to "feed into" their hips.  This is a Gary Grey term that tries to describe how the hip loads and unloads in different planes of motion.

Here is how he describes it:

  •  Functionally the hip gets loaded and unloaded in the sagittal plane with flexion as well as extension.
  • The hip also gets loaded predominantly in the frontal plane through adduction and unloading into abduction. 
  • Transverse plane loading of the hip in internal rotation with unloading into external rotation.

How does the Star Pattern fit into this?

As you drive your hip back and towards the floor, we are creating hip flexion, adduction, and internal rotation (loading or feeding into the hip).  As we come back up, we are extending, abducting, and externally rotation our hips (unloading or feeding out of the hip).

For those clients who shift their hips to one side while squatting, or hips shift out during a lunge, this is a regressed position that starts to teach patients how to load their hips. It has also been extremely powerful for those suffering from hip and low back pain.

Give it a try, and let me know your thoughts in the comments section below!

Move Well, Stay Strong.

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Tune-Up Tuesday Episode 19: 3 Exercises To Do At Your Desk

As important as posture is, when being in a static position for long periods of time changing your posture is the best medicine.  To learn why check out last weeks post here.

When I tell people they have to move more at work I always get the same excuse: I don't have time to get up and walk around every hour.  That's okay.  Here are 3 simple exercises that will help you combat the negative effects of sitting.

If you have any questions, comments or concerns let me know below.

Move Well, Stay Strong.

Tune-Up Tuesday Episode 13 - The Kettlebell Windmill with Jason Harrell

Tune-Up Tuesday Episode 13 - The Kettlebell Windmill with Jason Harrell

Leaning forward in during the kettlebell windmill is one of the most common mistakes I see.  Today, Jason Harrell from Iron Lion Performance joins me to discuss a simple fix to this problem. 

Tune-Up Tuesday Episode 11 - Move Your Joints Daily, Upper Body CARs Routine

The human body was designed to move, but the human lifestyle is designed around sitting.  

Think about it. In the morning we sit to eat breakfast. Then we sit down as we commute to work. Once you get to work you sit at your desk for most of the day. When heading home, you sit down during your commute. Finally, you finish your day off by sitting down and relaxing after a long, hard day.  

We usually will throw in 1 hour of exercise 3 to 5 days per week, and say that is enough to combat all the repetitive postural demands we put our body through on a daily basis. 

We then question why we have aches and pains, and start blaming our genetics or age for the reason your back is sore when you wake up every morning.

I believe that every day you should be moving your joints through it's entire range of motion. The way I do this is by doing a daily CARs (Controlled Articular Rotations) routine.  

There are a myriad of health benefits for doing so such as;

  • Maintaining joint health and range of motion.
  • Learning increased control of each joint.
  • A self assessment tool to help you understand your bodies ability to move.  

They are also time efficient too.  It takes roughly 8-10 minutes to do a full body CARs routine.

And if that is too much time to set aside everyday for movement, you can break it up into an upper body and lower body routine.  Now you have two 4-5 minute blocks of movement each day, allowing for better time management.  

Use this video (and next weeks video) to start a daily habit of moving each joint in your body.  You will be amazed at how much better your body feels and moves after simply moving your joints everyday.

I challenge you to do a minimum of 30 days straight.  Obviously I urge you to do this forever, but start with 30 days. Take notes of how your body feels over this time - and I bet that you will want to continue the routine once you realize the benefits!

If you want to learn more about CARs or mobility training, find an FRCms near you at

Questions, Comments or Concerns?  Drop them in the comments down below.

Move Well, Stay Strong.

Tune Up Tuesday Episode 9: The One Arm Row with Dr. Ryan DeBell

Today I attended The Movement Fix seminar with Dr. Ryan DeBell. He offered some valuable insight on breaking down the deadlift, squat and overhead lifts.  If he's in town, I recommend checking him out.

Today, Ryan breaks down the one arm row and explains some common faults and how you can correct them.  

The Technique

  • Set up on the bench with one arm and one leg
  • Turn the leg that is on the floor outward about 20 degrees
  • Extend your upper back and so that you show a "proud chest"
  • Instead of having your shoulder parallel to the floor, slightly rotate your shoulders outward
  • Ensure that at the bottom of the row you get some scapular protraction, and at the top you get full retraction

Common Faults

  • Losing your upper back position
  • Only moving your arm, and not using the shoulder blades to perform the movement
  • Rotating your upper body as you row
  • Having scapula protraction at the top of the row

Questions, Comments or Concerns?  Leave a comment below. 

Move Well, Stay Strong.

About Dr. Ryan DeBell
I’m the creator and guy behind The Movement Fix, making videos, recording podcasts, working with gyms and athletes, and traveling as much as time permits!
I am a chiropractor by profession, although I like to say I’m a guy who went to chiropractic school and my job is to help people however is needed.
I think it’s a basic human right to know how to move your body and be pain free. Humans should fully move every joint every day.
Knowledge on human movement shouldn’t be kept a secret, but should be shared freely to help as many people as possible.
Check him out at