Sometimes the way I learn the most is experimenting with myself. As you can see, I have some valgus movement with my left knee as I squat on one leg, meaning it goes in a bit toward my midline. This can be cause by something deeper (tib/fib joint) but most likely isn’t, time will tell me for sure. Time to really pay attention to that and add rehab/corrective exercise in my program. It’s funny how even when we know what to do, sometimes we still fail to do it. For me, my issue was actually staying true to a program that has thought and reason behind it, instead of going by “feel”. If we do what we WANT, we aren’t getting what we NEED.
P.s. Happy Easter everyone 🤘🏻 #trustthescience#physicaltherapy#exerciseprescription#justdoit
Health - what does that word mean to you??
Some will say: eating healthy or being at a healthy weight or exercising regularly or feeling good in their own skin. Whatever health means to you can drastically change your outlook on other aspects of life. .
Here in the US we pay the most for health care but we take the worst care of ourselves! How does this make any sense?? We tend to jump to using a medication to “fix” our problem instead of getting down to the root of why we have a problem - whether that be extra weight, mood swings, anxiety, high cholesterol, diabetes, depression, hormone swings, disrupted sleep, low energy, skin issues, digestive problems, heart disease, etc. .
Now I’m NOT saying medication doesn’t have a place because it 100% does. Lives are saved everyday because of medication. But all too often we want a quick fix to our problem when the problem typically didn’t happen overnight so it won’t get corrected in one day! .
You have to invest in your health. You really are what you eat. If you eat junk then you will definitely feel like junk. Focusing on a whole good, plant based diet can literally turn your health a 180 degrees!
If you’re ready to change your life and get healthier I would be ECSTATIC to help!!
Weight loss, is it necessary for balance improvements?
A recent study conducted among overweight and obese adults, 55+, with arthritis found that an intervention of diet and exercise can elicit significant improvements in balance outcomes in the absence of weight loss! These results suggest that being active and leading an active lifestyle is sufficient to improve balance and potentially prevent a fall.✨ Focusing on functional improvements is just as, if not more important than trying to achieve a weight loss goal. 💪🏻 What are your thoughts on these findings?!
• Prevent injury. Doing the same workout over and over again stresses joints, muscles, and ligaments without giving them full recovery. ...
• Balance your muscles. By working different muscle groups, you will maintain muscular symmetry. ...
• Gain strength. ...
• Prevent boredom. ...
• Keep making progress with your muscles. ...
• Rest tired muscles.
Reposted from @hes_in_good_nick - ADVANCED-Plank row with dumbbell 💪🏽 This dynamic exercise helps develop shoulder and torso stability under an anti-rotational load.
Begin by placing a hand on a 6-8” step/box/parallete and moving the body into a one-arm plank position.
Actively push the box away with the static straight arm creating a stable base and solid shoulder position with a neutral spine and a solid plank with a straight line from the ear to the shoulder to the hip to the knee to the ankle.
Reach down to grab the dumbbell with other hand and perform a one-arm row pulling the dumbbell up by retracting the shoulder and then pulling with the arm. The arm/dumbbell should end up just in front of the chest with the arm beside the ribs. Return to the start position and repeat for the desired number of repetitions.
Its integral to work the basics first, but once they're achieved, it's time to start challenging the foundations.
We can do this by increasing the coordination and skill level required by working on #proprioception drills as seen with this superstar client; to increase ankle and foot awareness.
Yes challenging foot mechanics for injury management can be fun after all...until someone loses the ball.🏀🏀
SMITH MACHINE SQUAT COMPLEX .... increasing the time under tension what's isometric contractions to Peak intensity without excessively increasing the load.
B-REAL BUNS OF STEEL [@bethany.ifbbpro]
10 sec Hold (bottom) ===> 10 Full Reps
10 sec Hold (bottom) ==> 5 Full Rep
TIME UNDER TENSION (TUT): refers to how long a muscle is understrain during a set.
Try this progression of a basic single leg KB DL. It's great for various aspects of leg rehab (hip, knee, ankle), balance and ability to adjust to load changes.
When a client can achieve this movement their overall balance, back, hip and knee control have improved. And they are doing so without pain.
Keep the load on the same side as your grounded leg, keep the movement slow (good time under tension) and keep to the rules (steady head, neutral spine, level hips). Give it a go gradually building your reps and load without letting your movement pattern deteriorate.
Guys this here is Lynette and she is easily one of my favorite clients for so many reasons ❤
The reason I'm sharing this is because I'm so proud of all the progress she's made in a matter of just 2 months 😯 - When we started she weighed in at 187lbs and she is now down to 173lbs. - Her body fat 2 months ago was 45.9% and she is now down to 33.8%
Those are just the numbers 😁 - When we started she suffered from headaches, low back pain, and she couldn't get a good night of sleep because of all the stress in her daily life. - Now through corrective exercise routines she's no longer been complaining of lower back pain and has the freedom to move independently pain free. This has improved her daily life so much and hearing about how easy daily activities are for her now really is a testament to how effective exercise is. - Since she began her training with me she tells me that she's been sleeping so much better and managing her stress better. - Lynette visits me at the gym 2x a week but she also comes to the gym on her own time. She's actually our 8th most active member! #anytimefitness#anytimefitnessdelprado#movementculture#movementheals#movementspecialist#exercisemotivation#physicaltherapy#correctiveexercise#exerciseprescription#fitness
- L E V S C A P -
Your Levator Scapulae is a muscle that lays just underneath your Upper Traps in the corner where your neck meets your shoulder
This muscle is a very busy little thing. It initiates and assists in a lot of your neck movements such as:
👉🏼Lateral Flexion (cute little head tilt)
👉🏼Same side Rotation of the head and neck
(and most importantly, the movement behind the name…)
The most common dysfunction to Lev Scap is postural stress and/or activity overload stresses. This can be things like holding the phone 📞 between your shoulder and ear can be a real killer for this bad boy.
People will often complain of having a stiff neck, especially when rotating their head 😖
The production of 💥trigger points💥 in this muscle are very common and can be easily treated with anything from hands on manipulation to dry needling to myofascial release! 🙌🏼
The fun thing (well, what I find fun about it anyway 🤓) is the structure of this muscle. Around the mid belly of it, the fibres actually TWIST! This is what helps with its ability to rotate the head and neck! ☺️
One great self-stretch to do for this is to “sniff ya pit”! 🤔
👉🏼Sit up nice and straight and actually SIT ON the hand of the side your stretching
👉🏼Slowly look across to the OPPOSITE side
👉🏼Once mid-way, tilt your head down and bring your nose to your arm pit
You can also stick a 🎾 or a ⚾️ ball in there and do some self-release work too!
👉🏼 place the ball on the medial corner of your Scap (where the distal attachment is)
👉🏼 you can then hold is Static or move around! #feelthepainlovethepain •
10 47922 February, 2019
Loading the knee 🏋🏼♀️ _________________________
When it comes to knee loading, do you have your exercise progressions down? •
• 📒This article studied certain exercises’ forces on different parts of the knee joint. (Anterior, medial, lateral, and posterior) •
For example: if a patient is having anterior knee pain, which exercises put less force through that front region of the knee? Squat, forward lunge, side-lunge, single-leg hop? •
🤔 Knowing this allows the therapist to design an exercise progression starting with minimal force through that area of the knee and progressing to greater force. •
📝 This is EXERCISE PRESCRIPTION - our bread and butter as #doctorsofphysicaltherapy
Don’t settle for progressing a patient from yellow ➡️ green bands and gain some #knahledge instead ☺️
Here’s an example of an exercise progression for a patient with MEDIAL knee pain:
side-lunge ➡️ step-up ➡️ forward-lunge ➡️ squat ➡️ SL Hop •
(Article found in #JOSPT Vol38. Number3 March2018) #kneepain#exerciseprescription#fitnessrx#clinicalathlete
Excuses. 👎🏼Our own worst enemy. Stop blaming lack of action on other people, lack of time, or genetics. Nothing will change if we don't take action now. No pill will make us motivated. No pill will replace our excuses. No pill with correct a negative mindset.
- #meditation and #self -reflection will enforce positive thinking
-admitting to self-deprecating actions will fuel motivation
-addressing and re-evaluating underlying core values will reveal the development of go-to excuses
-changing our day-to-day routine will challenge our motivation
-reassessing priorities will provide us with more time
-viewing food as medicine and exercise as a prescription will change our mindset on health and wellness
A little glimpse into what prompted my IG stories rant about autonomy.
📚 I first encountered this article in my motor control class last year, I’ve discussed its application to sport performance training with @ryanbaugus and @curtis_dodson_dpt and it came up again in my pediatrics class today (spoiler alert: it’s assigned reading for neurorehab later in this semester). I mention it here for three reasons:
🧠 Patient autonomy is rarely discussed as an important consideration for exercise selection and dosing, yet it is essential if we want to optimize skill acquisition and retention.
🌎 Principles apply across specialities. I have no aspirations to a career in neurorehab or pediatrics BUT I am still benefitting from those courses in the same way that squats are beneficial for both an offensive lineman and a cross country runner.
📈 This final point is a bit more of an extrapolation, but I think autonomy is 🔑 to meaningful education. Learning requires humility to temper the ego, but it is also enhanced by intrinsic motivation.
🤔 What do you think?