Want to ✅ decrease landing force by 22%
✅ decrease abnormal knee positioning by 50%
✅ increase vertical jump by 10%
Come to our free community lecture on ACL injury reduction and increased performance. CLICK LINK IN BIO FOR SIGN UP
Dr. Sasha Kolbeck, DPT @sashakolbeckpt is joined by Dr Melissa Novak, DO from OHSU Sports Medicine @OHSU news to provide this research-backed evidence-based program. Sasha has extensive experience in knee injury rehab and includes SportsMetrics(R) ACL Injury Prevention testing and rehab principles. Dr Novak has a strong interest in ACL injury prevention through education and application of proven research based injury reduction programs through the PEP (Prevent Injury and Enhance Performance) Program.
There will be light refreshments provided. And raffle prizes! So please join us. Sign-up required for planning purposes.
Finding it difficult to get off the couch at the moment? 🛋
Maybe you’ve just had chemo. Maybe you’re in a steroid-induced slump. Maybe fatigue is hitting you hard, or maybe motivation just isn’t there at the moment. 😔
Here is a good starting point - take a walk down your driveway to the letterbox. 📬 It might not seem like much, but breaking up long periods of sedentary time is key to improving circulation, reducing muscle wastage, improving energy levels and keeping your brain active. Bonus points if there’s something nice for you in there. Double bonus if you can stroll a bit longer to POST a letter! 📮
Remember - especially on the hard days - something is better than nothing, more is better than less.☝🏼
Disclaimer: An oncology nurse shared with me today that she gave one of her rural-dwelling patients this very advice. He was rightly reluctant - his letterbox was 3km away 😂 they quickly revised his goal 😉
Pincha Mayurasana -> Vrschikasana ❤️ it has been said that Vrschikasana (scorpion pose) is the ultimate yoga posture for generating energy and cultivating happiness.. as it combines an inversion’s benefit of increased blood flow to the brain, with the invigorating effects of back bending. Our bodies natural response to threat is to curl in and protect our most vulnerable part of our bodies, our hearts. Backbends provide us with the very opposite- allowing us to open up to the world. #practiceyogachangeyourworld#heartopeners#anahata#vrshikasana#movementismedicine
Day 1 ☝🏾 of learning the healing properties of Yin. In today’s practice, I could barely breathe. It was like something was literally obstructing my throat. Our gorgeous teacher (not the bony guy) kept reminding us to pay attention to what was coming up for us during the poses. I was surprised that it was so much! 90 min later, I was on a different journey 😍✌🏾🙏🏾
I’m diving into the world of restorative and healing movement. I believe it helps us find peace inside and out. Even a 10 minute practice can instantly change our chemistry. It works FASTER than a 💊 and it sure beats the dark under-eye look 🐼
Imagine what an every day #movementtherapy#prescription can do?!
The best part about getting on the mat is that you never know where your mind and body will take you. I woke up this morning feeling a lot of anxiety for what the future holds, and so my flow today was strong, sweaty and full of heart + hip openers to balance the anahata and lower chakras, where we tend to hold on to negative emotions. Today I'm acknowledging and feeling into my shadow self, because without her I wouldn't be all the light that I am... .
🎶 Siddhartha by @jacobgroening
Haven’t been feeling the gym lately, but luckily my friend @mattice_movement invited me out for a little session the other day. Nothing breaks the plateau like some good conversation and a partnered workout. Obviously the track comes from the one and only @toreii_
it’s strange how deserts turn us into believers. i believe in walking in a landscape of mirages, because you learn humility. i believe in living in a land of little water because life is drawn together. and i believe in the gathering of bones as a testament to spirits that have moved on. if the desert is holy, it is because it is a forgotten place that allows us to remember the sacred. perhaps that is why every pilgrimage to the desert is a pilgrimage to the self. [terry tempest williams]
🍑ALERT🍑 Didn’t make it to class today? Here’s 2 NEW moves we did that you can try anywhere.👍🏻 The first is a Curtsy Step Up. It’s different from a regular step up in the foot position #obvi , but you’ll feel it more on the outside of your hip on the working leg. Those are your abductors! They help rotate your leg at the hip joint and are necessary for stabilization in any one leg movement. Soo kind of important. The second is a Dumbbell Swing Lunge, a big ole compound movement that combines a swing, back lunge, and gets you breathless for a triple whammy. This movement hits your core and the lower body muscles that attach to it like hips, glutes, and hamstrings. I’m alll about the hip game, especially these next couple months! Means less pain for me as my body changes, but these movements are solid for any leg program! Got a request for my next video for food or fitness? Leave it in the comments!
Before➡️➡️➡️ After! Our Ex Phys Sam is now a blank canvas to grow a fresh Mo for #MOvember ! 👌🏼 We are curious as to whether it will be a sleazy Mo or a sophisticated Mo....🤔 Sam is raising money to support our fellow sons, fathers, brothers and mates in need! 👨🏻✈️🙋🏼♂️🤴🏾👨🏼🏫👨🏾🎓🕺🏽👨🏻🔧 Copy and paste the link to make a donation of your choice! 🔗 https://au.movember.com/mospace/13818483
Here’re 3 fun facts about discs:
1️⃣ They are firmly anchored to your bones.
2️⃣ They CAN NOT slip.
3️⃣ They get stronger with loading, which means the more active you are, the stronger they get. 💪🏼
The term “slipped disc” is not only inaccurate, it also sounds scary as hell and has no place in our vernacular! 🙅🏻♀️ If you’ve been told you’ve slipped a disc before, rest assured that your discs have never left, and never will. 👌🏼
Repost from @honest_physio. Thanks for making this adorable meme! 🤩
Be free in your movement. ™️
🚨This information is not medical advice. Got health concerns? Consult a real life health professional.
💥Full video available and included in Warmup and Mobility Overhaul - follow link in my bio to download 💥
Daily Mobility Flow Sequences have been a game changer for myself and the athletes I work with
Dynamically moving through your joints full ranges of motion on a daily basis can open up new ranges of motion while allowing you to strengthen in these ranges
Head on over to my profile and check out a full Warmup and Mobility Overhaul with this 5 Minute Flow Sequence linked 🙌🏼
You are the miracle. At your center lies pure love, pure bliss. The love that is available to you is not limited to the love that you know, or the love that conditioned you. The love available to you is limitless. 💛✨ #ahamprema#movementismedicine#yogaeverydamnday
So proud of Joyce!! She took first in her age bracket!!! Had a blast raising awareness for Prescription Drug Abuse. Properly dispose of unused prescription drugs and do your part to prevent the misuse of these medications. Seek help from a qualified professional like physical therapists before you become dependent or addicted to prescription pain meds. #lockitup#movementismedicine#health#pt
The Two BEST Moves that you are not doing:
Reverse Grip Band Pull Apart: Quit having such rounded shoulders! Use a light resistance band to gain posterior strength and activate your back. With your palms facing the sky grab the ends of the band. Slow and controlled - pull your arms away from one another until fully extended. Focus on squeezing your shoulder blades together and not using your traps!
Mini Band Side Band Walk: Place a mini band around your ankles and focus on lateral work and activating your glutes. As you step make sure your toe DOES NOT turn out. Focus on slow and controlled steps.
They are not glamorous, but are absolutely NECESSARY - they’ll help you strengthen areas we are all lacking in. #spire#bettereveryday#youvsyou#movementismedicine#functionaltraining#cultureiseverything#habits#details
Last month I directed and choreographed my favorite and most important day of the year - the annual Day of Dance at MedStar Georgetown University Hospital. This traveling dance passes through lobbies, hallways, waiting areas, and medical units of the hospital to infuse the spaces with joy, music, and possibility.
As Resident Movement Artist at @georgetownartsandhumanities I get to facilitate the opportunity for patients, caregivers, hospital staff, and artists to connect thorough fleeting artistic moments. It is times like this when I am full of gratitude for the pathway my training as a dancer, performer, and facilitator has taken me - to a place where dance really can, and does, matter. What a gift!
We surprised and delighted, and reminded each other that health is more than just statistics and numbers. We saw with our own eyes and felt deeply the impact an artistic and creative force has in a sterile space of pain, difficult decisions, and discomfort. Some people we encountered danced with us! And we remembered that one of the most important things we can do for our communities is to see each other with compassion and curiosity.
Thank you to the cast for your mastery and artistry navigating the space and elements of our unique performance platform. You are exquisite, dancers!
Gone are the days of claiming ignorance to what is happening in my body when I move weights around. It’s a blessing and a curse. I am ecstatic to bring this knowledge to my practice and help people move pain free. BUT it means I need to stop thinking heavier weights = a better workout. Let’s get real guys, heavier weights is just an ego thing. I will be the first to admit that.
Heavier weights does not equal better.
A long workout does not equal better.
Working out every day vs. 3 times a week does not equal better.
I STRUGGLE WITH THIS TOO! Trust me. This whole Osteopathy business has made me take a microscope to my lifestyle. It’s a learning process, and I’m taking it day by day with small manageable change. I do want you to do my a favour though. Look at your exercise regime and ask am I doing this for my body or my ego?! 🙄. I’ll leave you with that thought for tonight! Double tap if you commit to thinking about it 😏 | #tridentstrong
Shirt made me reflect..... got it from the homey @ratcyclingtpc couple moons ago and put fitness in overdrive. May not see immediate results, keep at it and when you look back you’ll have travelled a long way from where you started!
Now move that ass!
10 min arm workout today with a few squats just for kicks.
It doesn’t take long to get the heart rate up and the body feeling good because it’s responding to movement.
I’m a huge fan of encouraging smaller burst of daily movement then spending time procrastinating over a longer work out. Plus when do I get the time with my two little girls?
I’ve been setting myself goals of between 10-20mins a day, and no I don’t manage it every day but I’m much closer to my target than if I was trying to do a full workout each day.
𝙇𝙀𝙑𝘼𝙏𝙊𝙍 𝙎𝘾𝘼𝙋𝙐𝙇𝘼 𝙎𝙏𝙍𝙀𝙏𝘾𝙃
⚒𝙋𝙪𝙧𝙥𝙤𝙨𝙚: Improve muscle length of the levator scapulae muscle to help restore full range of motion. Since the action of this muscle is downward rotation of the scapula, it can be a contributing factor to both neck and shoulder pain.
⚒𝙋𝙤𝙨𝙞𝙩𝙞𝙤𝙣: Seated or Standing
▫️ᴘʜᴀsᴇ 𝟷: Move Head into flexion, side bend and rotate away from side intended to stretch. Hold for 30-45 seconds and switch sides.
▫️ᴘʜᴀsᴇ 𝟸 : repeat phase 1 but add additional overpressure from hand opposite of side intended to stretch.
▫️ᴘʜᴀsᴇ 𝟹: Phase 1/2 with addition of sitting on hand of side intended to stretch.
❌Do not push into sharp pain or potential numbness/tingling into fingers.
🧠 ғᴏᴏᴅ ғᴏʀ ᴛʜᴏᴜɢʜᴛ: This is not a cure all stretch. If your neck is chronically tight and stretching hasn’t helped you in the past, chances are the muscles that help
Perform the opposing movements as the levator are not sufficiently strong to have balance.
🗣If that is your case please message me and I can try to direct you to another exercise that may be of some help.
“Those who think they have no time for exercise will soon have to find time for illness.” - Edward Stanley .
Morning Movement Routine
Exercise is in the morning is incredibly beneficial and a natural way to wake yourself up in the morning. If you aren’t able to get your workout in that day, at least start your day with these!
Here are a couple of movements that are about 5 minutes max!
🔹head rolls: 5x each way *loosens up neck
🔹cat/cow: 10x - let the pelvis initiate the movement *opens up back
🔹lateral crawl 6x - stay as close to the ground as possible when moving side to side. Feel the hips and the groin area stretch .
Transformation in my life feels cyclical, like the natural rhythm of my existence. It’s always beautiful & unexpected, once it’s happened. But in this last year I was struggling with it. I knew it was coming & I was caught in my cocoon. The harder I fought to get out the more I struggled with myself & who I’ve been in the past. There was change that needed to happen that I truly dreaded, cried about, & eventually mourned. Once I surrender to it, by accepting it, I blossomed into this person I’ve been all along. She was there, inside me, but still ME. She’s made up of all of me, all of who I was, who I am, including the pieces I thought were broken. Which is hard to explain or even really wrap my mind around.
My journaling transformed into a poem.
Which then inspired me to spread my wings.
She sheds her mask
Revealing old while becoming new
Release to embrace
Embrace to release
All the lives of past beliefs
Learn to love each reflection
Shattered through introspection
Let them go pull them in
Moon dust magic pulsing
Ignite the flames to burn the lies
Phoenix flying fully free
She has always been
She will always be
The warrior goddess
She is me.
Day 2 #igniteyourinnerflameretreat#igniteyourinnerflame
@wanderswithkiki @gaea_lady @melissarobinphoto @sacredmover @danyasa_yoga_retreat
🎶: my favorite from Fleetwood Mac’s Rumours: The Chain, demo version. Sung by the goddess @stevienicks
Ever wondered how to actually set your plank up? Watch clip 1 to find out 👆
1. Belly button to spine (you should feel like you’re bracing before getting tackled with a bear hug), shoulders down (neck long), shoulders back (screw your arm bones into their sockets, back should be completely flat. Bring this to the floor and then walk your feet back until you have a table top and a ramp. Here’s an #unpopularopinion : if you can hold your plank for 5 minutes or more, and you’re not The Rock, you’re likely not engaging where you need to be #realtalk .
2. Add a little challenge by walking your plank side to side while trying to hold onto everything you created in vid 1
10 years ago this week I ran my first marathon for my bestie @durankai 40th. I remember when he first ask me I was like, ummmm....nope, what crazy mofos run that far?
But the truth was, that that ask was one of the biggest gifts of my life. Like so many ‘little’ things that happen everyday, I didn’t realize the way the universe is guiding me until I look back now.
Truth was, I was on a serious struggle bus when I started training. My marriage was falling apart, I was out of integrity with my actions (AKA having an affair), my eating disorder was in full bloom, I was drinking most days & I was acting like every was ‘fine.’ Kai knew some of this, we were like brother & sister but he didn’t know the depth of my struggle but still he somehow knew what I needed.
With every mile, with every speed workout, with every hill repeat, I got stronger. Not only stronger in my body but strong in my mind. Running became my therapy, my mindfulness practice, an act of remembering & relearning who I was.
That just like running, the hardest part of life is just showing up and putting in the work.
That just like training, life all coming down to mindset.
That just like mileage, all you need to focus on is the next step.
That just like any goal, I could/can do anything I decide to do.
That race was the best of my racing career. Negative spilt, sprinting through the end & feeling like a badass (although I was so sore I seriously thought I broke my quads). More than anything that race was the catalyst for everything that’s happened since.
Thank you Kai, thank you universe, thank you 29 year old me for giving me the gifts that gave me the life I have today.
Training isn’t about training your body. It’s about training yourself for life, so get out there & show up.