https://aspenbiomechanics.com/blog daily 0.75 2018-03-21 https://images.squarespace-cdn.com/content/v1/579e6967ff7c50691dc0c2cc/1476075779645-MNAIEMJXMZI4ABV160PQ/biomechanics+business+card.jpg Blog https://aspenbiomechanics.com/blog/my-story-the-why-behind-the-what monthly 0.5 2024-05-05 https://aspenbiomechanics.com/blog/2017/7/26/13-exercises-for-knee-problems monthly 0.5 2019-06-21 https://images.squarespace-cdn.com/content/v1/579e6967ff7c50691dc0c2cc/1502309915237-STV9KK5R81N8H3025RVO/image-asset.jpeg Blog - Knee issues? These exercises will help. soccer, female-athlete, muscle-activation, stretching, core-exercises, strength-training, stability-training, injury-prevention, rehabilitation, sports injury https://images.squarespace-cdn.com/content/v1/579e6967ff7c50691dc0c2cc/1502310668719-Y47CIQIGID2XS3ERJ8YL/image-asset.gif Blog - Knee issues? These exercises will help. MAT, muscle-activation, stretching, core-exercises, strength-training, stability-training, injury-prevention, rehabilitation, sports-injuries, soccer, knee-issues https://aspenbiomechanics.com/blog/2017/7/25/seven-exercises-for-healthy-feet monthly 0.5 2017-12-02 https://images.squarespace-cdn.com/content/v1/579e6967ff7c50691dc0c2cc/1501023536431-KDYC8YLBEXSGA8B4I7DL/image-asset.jpeg Blog - Seven Exercises for Healthy Feet exercises, muscle-activation, stretching, core-exercises, strength-training, stability-training, injury-prevention, rehabilitation, foot pain, feet https://images.squarespace-cdn.com/content/v1/579e6967ff7c50691dc0c2cc/1501020974827-Z8BI5RXE6CFB0BA86WCI/image-asset.jpeg Blog - Seven Exercises for Healthy Feet - Big Toe Extension Drive little toes into floor and lift big toe up. Keep little toes down. MODIFY by using your hands to hold the little four toes down and pull big toe up if need be. https://images.squarespace-cdn.com/content/v1/579e6967ff7c50691dc0c2cc/1501021074883-Q2Z25YD11AG12QFQCHMF/image-asset.jpeg Blog - Seven Exercises for Healthy Feet - Little Toe Extensions Drive big toe down into floor and lift four little toes up. Keep big toe down. MODIFY by using hands to hold big toe down and help pull little toes up if need be. https://images.squarespace-cdn.com/content/v1/579e6967ff7c50691dc0c2cc/1501021202311-IU0KPXL3AOJVUJEQO4VU/image-asset.jpeg Blog - Seven Exercises for Healthy Feet - Short Foot Keep all toes in contact with floor and try not to let them move. Contract the bottom of your foot, increasing the arch. A little bit of toe sliding on the ground is okay as the arch increases, however the friction of your toes and the ground should prevent most motion. https://images.squarespace-cdn.com/content/v1/579e6967ff7c50691dc0c2cc/1501021220510-KLJYRTZPRH7DY8TYC4Y5/Tibial+Internal+Rotation.jpg Blog - Seven Exercises for Healthy Feet - Tibial Internal Rotation In a controlled manner, spin your right foot and lower leg inward, so that your toe is pointing towards your other foot. Do not allow knee to move to side/side or front/back. https://images.squarespace-cdn.com/content/v1/579e6967ff7c50691dc0c2cc/1501021534298-BX3J69DIFSJ2MLJMOSVX/image-asset.jpeg Blog - Seven Exercises for Healthy Feet - Peroneal Push Starting with foot flat, contract muscles on the outside of lower leg to pull the outside of your foot up and away from other foot. When foot is flat, small toes are slightly below big toe. Now big toe should be even with or slightly below little toes. https://images.squarespace-cdn.com/content/v1/579e6967ff7c50691dc0c2cc/1501021516524-29QT17JTSZH5CO8Q4Y0U/Ankle+Dorsiflexion+with+Toes+Up.jpg Blog - Seven Exercises for Healthy Feet - Ankle Dorsiflexion Keep heel in contact with the floor and lift the top of the foot up towards the knee. For the 1st version, curl the toes once the foot is raised, without letting the foot drop. For the 2nd version, drive the toes up even more once the foot is raised. https://aspenbiomechanics.com/blog/2017/1/19/your-bodys-check-engine-light monthly 0.5 2017-01-23 https://aspenbiomechanics.com/blog/2016/12/4/how-to-make-your-chiropractic-adjustments-hold-longer monthly 0.5 2016-12-05 https://aspenbiomechanics.com/blog/2016/10/14/muscle-tightness-try-muscle-activation-techniques monthly 0.5 2016-11-14 https://aspenbiomechanics.com/blog/tag/feet monthly 0.5 https://aspenbiomechanics.com/blog/tag/soccer monthly 0.5 https://aspenbiomechanics.com/blog/tag/strength monthly 0.5 https://aspenbiomechanics.com/blog/tag/sports monthly 0.5 https://aspenbiomechanics.com/blog/tag/knees monthly 0.5 https://aspenbiomechanics.com/blog/tag/foot+pain monthly 0.5 https://aspenbiomechanics.com/blog/tag/trunk monthly 0.5 https://aspenbiomechanics.com/blog/tag/running monthly 0.5 https://aspenbiomechanics.com/blog/tag/core monthly 0.5 https://aspenbiomechanics.com/blog/tag/knee+pain monthly 0.5 https://aspenbiomechanics.com/blog/tag/rehabilitation monthly 0.5 https://aspenbiomechanics.com/blog/tag/hips monthly 0.5 https://aspenbiomechanics.com/blog/tag/healthy monthly 0.5 https://aspenbiomechanics.com/blog/tag/ankles monthly 0.5 https://aspenbiomechanics.com/blog/tag/injury+prevention monthly 0.5 https://aspenbiomechanics.com/resources-from-smart-people daily 0.75 2024-09-18 https://static1.squarespace.com/static/579e6967ff7c50691dc0c2cc/t/66eaf609bab53e1d6403c3fc/1726674441807/ Resources from Smart People https://static1.squarespace.com/static/579e6967ff7c50691dc0c2cc/61b8c40fad690643e34d6c83/61b8c438b4a19d4fa854e15a/1726674441807/ Resources from Smart People https://static1.squarespace.com/static/579e6967ff7c50691dc0c2cc/61b8c40fad690643e34d6c83/61b8c5dc30e7f86bfa8ff19d/1639499269110/ Resources from Smart People https://aspenbiomechanics.com/muscleactivationtechniques daily 0.75 2025-11-04 https://images.squarespace-cdn.com/content/v1/579e6967ff7c50691dc0c2cc/1557951481427-4GARXZHKC0I08EKYCH6I/greg+roskopf%27s+MAT+logo.jpg Muscle Activation Techniques https://images.squarespace-cdn.com/content/v1/579e6967ff7c50691dc0c2cc/1605653050139-RAMGBBEYW5N7E34O95Q2/mat_logo_2x.png Muscle Activation Techniques - To learn more about MAT, visit their homepage and/or YouTube channel. https://aspenbiomechanics.com/contact daily 0.75 2025-08-14 https://images.squarespace-cdn.com/content/v1/579e6967ff7c50691dc0c2cc/1491428994089-HNQEFUP68IBEUY12S44L/upper+trap.jpg Contact https://aspenbiomechanics.com/practitioner daily 0.75 2025-04-13 https://images.squarespace-cdn.com/content/v1/579e6967ff7c50691dc0c2cc/1560872457957-53SZNU53OV1JZPNRNBGV/IMG_8149.JPG Practitioner https://images.squarespace-cdn.com/content/v1/579e6967ff7c50691dc0c2cc/1554129811392-QUE4F3KORNSGLRRTB7KP/KineticPerformanceSD-Foundation10.jpg Practitioner https://aspenbiomechanics.com/home daily 1.0 2025-11-04 https://images.squarespace-cdn.com/content/v1/579e6967ff7c50691dc0c2cc/4bc21333-a2c6-4c5e-bff7-da05a4b162e0/DSC00408.JPG Home https://images.squarespace-cdn.com/content/v1/579e6967ff7c50691dc0c2cc/f5cabfd2-f2c1-4495-ac28-c6815b4cb683/20240530_083150.jpg Home - A Gym Membership Like No Other We customize a strength training program specific to your injuries, pain points, strengths and weaknesses. With strength equipment you cannot find anywhere else in the valley, a customized program to fit your injuries, needs, schedule and goals, check in sessions every month, access to Rapid Reboot compression gear, included LMNT electrolytes, blood flow restriction (BRF) devices, and weekly available office hours with Sam, it’s the best of both worlds - the flexibility, cost, and convenience of a membership combined with the expert guidance of a trainer. https://images.squarespace-cdn.com/content/v1/579e6967ff7c50691dc0c2cc/1605649426600-XR4R3PYN6X886SW3KZCP/mat_logo_2x.png Home - You probably find yourself here for one of two reasons: both of which Muscle Activation Techniques (MAT) excels at addressing. https://images.squarespace-cdn.com/content/v1/579e6967ff7c50691dc0c2cc/1605123873198-QVNB0GGCTS6895T59I9T/sam_0090xWEB.jpg Home - My name is Sam Roe, and my story is probably quite similar to yours I was there myself - unable to walk, stand up, or put my socks on without excruciating pain. I couldn’t fully LIVE for over a year. I tried everything to get back to what I loved. But nothing gave me the chance. Until I was introduced to muscle specialists like us here at Aspen Biomechanics. They gave me that chance. Since then, I have dedicated my life to giving others the same chance. Will you have a success story like mine? https://images.squarespace-cdn.com/content/v1/579e6967ff7c50691dc0c2cc/1603846927626-RNYUNMWWOWF43Z2WTM0C/6.png Home https://images.squarespace-cdn.com/content/v1/579e6967ff7c50691dc0c2cc/1603837662215-NOBVZLQ0ZTQXD422HA20/image-asset.png Home https://images.squarespace-cdn.com/content/v1/579e6967ff7c50691dc0c2cc/1603837599699-V8XJLWT4USB5MVIZLHQ4/2.png Home https://images.squarespace-cdn.com/content/v1/579e6967ff7c50691dc0c2cc/1603846888340-KS0AXAMUPLPTWJO5MJNP/5.png Home https://images.squarespace-cdn.com/content/v1/579e6967ff7c50691dc0c2cc/1603837756833-03AV2BBHIQ2AKDSNDNQS/9.png Home https://images.squarespace-cdn.com/content/v1/579e6967ff7c50691dc0c2cc/1603837718704-29JRFUBQQYNLFDV0OE6D/1.png Home https://aspenbiomechanics.com/band-upper-body daily 0.75 2025-03-01 https://aspenbiomechanics.com/band-trunk-spine daily 0.75 2025-03-01 https://aspenbiomechanics.com/pain daily 0.75 2024-06-10 https://images.squarespace-cdn.com/content/v1/579e6967ff7c50691dc0c2cc/1605649884934-YIHPRQXPHAIG2287DJEH/IMG9505701.jpg Pain - YOU’RE IN PAIN, AND WE KNOW HOW FRUSTRATED YOU ARE. https://images.squarespace-cdn.com/content/v1/579e6967ff7c50691dc0c2cc/1605649952914-RCKC0537NSMGXJMRTGLZ/IMG9505691.jpg Pain - YOU HAVE LIKELY BEEN PROMISED RESULTS OVER AND OVER AGAIN, ONLY TO CONTINUE DEALING WITH THE SAME PROBLEMS. https://images.squarespace-cdn.com/content/v1/579e6967ff7c50691dc0c2cc/1605650006841-5KYIEDNMA3J23RPAXH6S/IMG9505651.jpg Pain - THE FACT THAT YOU’RE HERE MEANS YOU ARE SERIOUS ABOUT MAKING POSITIVE CHANGES IN YOUR HEALTH AND WELL-BEING. https://images.squarespace-cdn.com/content/v1/579e6967ff7c50691dc0c2cc/1605649676161-UWQ34Y9SQLZ9F4R77ATG/mat_logo_2x.png Pain - But there is a third, better category. https://aspenbiomechanics.com/band-lower-body daily 0.75 2025-03-01 https://aspenbiomechanics.com/performance daily 0.75 2022-07-13 https://images.squarespace-cdn.com/content/v1/579e6967ff7c50691dc0c2cc/1605652842699-BB5J872VIHNC6ME5HMMU/wingspan.jpeg Performance https://images.squarespace-cdn.com/content/v1/579e6967ff7c50691dc0c2cc/1605652678727-U2AIVWN2TEFH747CPGM7/biomechanics+business+card.jpg Performance - You want to improve your performance without sacrificing mobility or needing outrageous amounts of time to recover. https://aspenbiomechanics.com/member-home daily 0.75 2025-03-01 https://aspenbiomechanics.com/isometric-upper-body daily 0.75 2025-03-01 https://aspenbiomechanics.com/cable-lower-body daily 0.75 2025-03-01 https://aspenbiomechanics.com/isometric-lower-body daily 0.75 2025-03-01 https://aspenbiomechanics.com/cable-trunk-spine daily 0.75 2025-03-01 https://aspenbiomechanics.com/isometric-trunk-spine daily 0.75 2025-03-01 https://aspenbiomechanics.com/cable-upper-body daily 0.75 2025-03-01 https://aspenbiomechanics.com/execution-essentials daily 0.75 2025-03-01 https://images.squarespace-cdn.com/content/v1/579e6967ff7c50691dc0c2cc/1616987887175-N6D9P0WEMK6IQGNH0JZI/4+Range+of+Motion_Moment.jpg Execution Essentials https://aspenbiomechanics.com/band-resources daily 0.75 2025-03-01 https://images.squarespace-cdn.com/content/v1/579e6967ff7c50691dc0c2cc/1621350598369-2PO6KCC6QFV1N41L4OJZ/bands.jpg Band Resources https://aspenbiomechanics.com/band-wisdom daily 0.75 2025-03-01 https://aspenbiomechanics.com/cable-wisdom daily 0.75 2025-03-01 https://aspenbiomechanics.com/isometric-wisdom daily 0.75 2025-03-01 https://aspenbiomechanics.com/isometric-feetlower-leg daily 0.75 2025-03-01 https://aspenbiomechanics.com/contraction-stretching daily 0.75 2025-03-01 https://aspenbiomechanics.com/improve-your-sleep daily 0.75 2025-03-01 https://aspenbiomechanics.com/gym-membership daily 0.75 2025-04-15 https://images.squarespace-cdn.com/content/v1/579e6967ff7c50691dc0c2cc/b776a57d-94d9-4cc5-9e6b-62e46c99d378/DSC00410.JPG Gym Membership - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/579e6967ff7c50691dc0c2cc/f1864671-8152-44bc-9c61-6ffe628e9bce/DSC00415.JPG Gym Membership - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/579e6967ff7c50691dc0c2cc/32460b94-c897-453b-92b8-cbfd3e7187fe/20240602_133624.jpg Gym Membership - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/579e6967ff7c50691dc0c2cc/2df020ad-ad2d-479e-b276-a645c803d57d/20240602_133636.jpg Gym Membership - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://aspenbiomechanics.com/compression-gear daily 0.75 2024-07-16 https://images.squarespace-cdn.com/content/v1/579e6967ff7c50691dc0c2cc/83b14266-c5c1-495f-b348-1e2bf92d9503/rapid+reboot.jpeg Compression Gear - Experience Compression Therapy! https://aspenbiomechanics.com/perspectives daily 0.75 2025-03-01 https://images.squarespace-cdn.com/content/v1/579e6967ff7c50691dc0c2cc/e097644e-c069-4c25-a665-d36bf9a2b4a6/Abnormalities+Dont+Equal+Pain.jpg Perspectives - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/579e6967ff7c50691dc0c2cc/1687617503656-FK7012U5053LWIRC9MNT/Acromion_Abduction.jpg Perspectives https://images.squarespace-cdn.com/content/v1/579e6967ff7c50691dc0c2cc/1687617501924-NSJCTCSL1J1KL642V18O/Acromion_Coracoid_2-300x200.jpg Perspectives https://images.squarespace-cdn.com/content/v1/579e6967ff7c50691dc0c2cc/1687617505040-K53XGQ2HN9D4AM3RZEHD/Acromion_Flexion.jpg Perspectives https://images.squarespace-cdn.com/content/v1/579e6967ff7c50691dc0c2cc/1687617504553-SC8P28Y5LWQ272A24DN9/Acromion_Retraction-e1506902540932.jpg Perspectives https://images.squarespace-cdn.com/content/v1/579e6967ff7c50691dc0c2cc/1687617505328-UYUZ57M0P0EXGL2YR7BM/Femur_Inclination-e1506904732618.jpg Perspectives https://images.squarespace-cdn.com/content/v1/579e6967ff7c50691dc0c2cc/1687617512270-N3U6PRORRT8IVYDYNDNY/Femur_Neck_Length.jpg Perspectives https://images.squarespace-cdn.com/content/v1/579e6967ff7c50691dc0c2cc/1687617512327-7F5U70FNSA3DXS0YOFI4/Femur_Torsion_1.jpg Perspectives https://images.squarespace-cdn.com/content/v1/579e6967ff7c50691dc0c2cc/1687617514703-PTPP2AEBHC555DRI3OX4/Femur_Torsion_2.jpg Perspectives https://images.squarespace-cdn.com/content/v1/579e6967ff7c50691dc0c2cc/1687617514667-4VY0093A688RF1N6JL8J/Femur_Torsion_3.jpg Perspectives https://images.squarespace-cdn.com/content/v1/579e6967ff7c50691dc0c2cc/1687617515555-OCT1A4NFF3UAQIO22KM5/Femur_Torsion_4-e1506903679340.jpg Perspectives https://images.squarespace-cdn.com/content/v1/579e6967ff7c50691dc0c2cc/1687617515690-TSAN7CQLJKL4LIE2I8A2/Glenoid_Fossa-e1506903626954.jpg Perspectives https://images.squarespace-cdn.com/content/v1/579e6967ff7c50691dc0c2cc/1687617519747-9G3607FECCZVJL8CDBQP/Hip_Socket_1.jpg Perspectives https://images.squarespace-cdn.com/content/v1/579e6967ff7c50691dc0c2cc/1687617519867-UZQ1FTL5B1MO2MTMGV5M/Hip_Socket_2.jpg Perspectives https://images.squarespace-cdn.com/content/v1/579e6967ff7c50691dc0c2cc/1687617520696-7ELD6LWU7HPOWSM90TLA/Hip_Socket_3-e1506903558221.jpg Perspectives https://images.squarespace-cdn.com/content/v1/579e6967ff7c50691dc0c2cc/1687617524410-WAK302M3ZHHHJE6YQUVQ/Humerus_Torsion_1.JPG Perspectives https://images.squarespace-cdn.com/content/v1/579e6967ff7c50691dc0c2cc/1687617524599-005AD9UD8SP4H06XL6EQ/Lumbar_Vertebra.jpg Perspectives https://images.squarespace-cdn.com/content/v1/579e6967ff7c50691dc0c2cc/1687617528163-XT56HJA97RXK1SPPG6VM/Sacrum_1.jpg Perspectives https://images.squarespace-cdn.com/content/v1/579e6967ff7c50691dc0c2cc/1687617527581-GJC8IU889G9U4EK282QX/Sacrum_2.jpg Perspectives https://images.squarespace-cdn.com/content/v1/579e6967ff7c50691dc0c2cc/1687617528503-7UVJ1FY9CRPKNJ1VASYD/Tibia_Torsion-e1506903466666.jpg Perspectives https://aspenbiomechanics.com/lmnt-retail daily 0.75 2024-06-28 https://images.squarespace-cdn.com/content/v1/579e6967ff7c50691dc0c2cc/276ac5c7-9a4f-4c30-91b8-ff9164484fa3/20240401_133108.jpg LMNT Retail https://aspenbiomechanics.com/testimonials-2 daily 0.75 2025-04-15 https://aspenbiomechanics.com/progression-in-strength-training daily 0.75 2025-03-01 https://images.squarespace-cdn.com/content/v1/579e6967ff7c50691dc0c2cc/a344e13e-1ba8-4757-b525-15b2e6cd94b2/Progression.png Progression in Strength Training - Progression: Can vs Can’t This is a screenshot from one of my training manuals that helps impart an understanding of progression. Specifically, refer to the “Can vs Can’t” section on the bottom left. You need to bump up against the edge of the line between what you can and can’t do (challenging yourself to the edge of your capacity, but not beyond that) in order to move the line. If you exceed the line, you will likely regress or need to abort that exercise for awhile to recover. It is a repeated nudging of that line that causes the line to move, and once the line moves, it will take more challenge than before to continue nudging it forward from its new position. https://aspenbiomechanics.com/making-decisions-with-exercises daily 0.75 2025-03-01 https://aspenbiomechanics.com/movement-visuals daily 0.75 2025-03-01 https://aspenbiomechanics.com/supplemental-health-information daily 0.75 2025-03-01 https://aspenbiomechanics.com/referral-links daily 0.75 2026-03-27 https://aspenbiomechanics.com/online-platform daily 0.75 2026-03-04