Cant hold a camera steady to save my life... and Im a photographer! 😆😆😆
Im 2 weeks back training regular and started a new meal plan to shed the extra fluff. Its not terrible for having been out for several months. I expected it to take a while to lift heavy again but surprisingly havent lost too much strength. Lost 14 lbs in the last several months but mostly muscle loss from being lazy. I do see a significant imbalance between left/right bicep strength. It will even up once Im back on routine.
Not a lot of definition but next time I post I hope to see a clear difference. Doing a little HIIT crossfit, heavy lifting and getting plenty of water/sleep while following my strong friend @brandonlilly3 for motivation and inspiration. Feels SO good to be healthy again. And focused.
➡️ECCENTRIC TEMPO SPEEDS➡️
🚶🏻♂️Eccentric contractions are a common part of our basic everyday movements (like walking) and hold important roles in mobility and stability. Eccentrics occur when the muscle tissue is lengthening under load or movement
👍🏻Training with different tempo speeds during the eccentric portion of movements can have different benefits depending on what your goals are ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Slow tempo eccentrics benefits -muscle hypertrophy
-increasing flexibility and ROM
-help muscle tissues desensitize and adapt to stress ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Fast eccentrics benefits
-building power and explosiveness
-developing elasticity in muscle tissue
✅Here are some eccentric tempo exercises for the hamstrings and the posterior chain
RDLs - slow eccentrics (3-5sec on the way down)
KB Swings - fast eccentrics
• • • • •@inacef_ips
Especialistas en Neuro-Rehabilitacion en Sabana de occidente. PROPOSITO T&T ⚡☝️ Con una iniciativa llamada #TANDTPARATODOS buscamos que cualquier persona sin importar su condición física pueda acceder a nuestra metodologia de entrenamiento T&T.
Nos sentimos orgullosos de @abrahamvergara1 por su entrega y motivacion, cada dia demuestra que no hay excusa cuando realmente tienes un sueño.
Gracias a @inacef_ips que ha llevado todo el proceso de rehabilitación deportiva logrando un avance increible. .
UNA ALIANZA CON UN SOLO OBJETIVO, MEJORAR LA CALIDAD DE VIDA DE LAS PERSONAS🔥
Our Orange Director Dr Ariel Shore demonstrating proper mechanics. This can be done with our without weights. Technique is key. #sportsmedicine#physicaltherapy#Repost @arielsactiverecovery with ・・・
Stability Sunday!!! Tri-planar knee stability through FULL range of motion THAT IS CONTROLLED. If you’re going to lift weight in this squat depth, you gotta work to keep those knees in alignment. Create a stable base of support for a solid lifting foundation. Now if I could only get a little more ankle and trunk mobility to stay more upright...... #workinprogress#oneweaknessatatime#kneestability#whatACL#girlswholift#orange
Super cheesy smile because ... I’m officially done with physical therapy!! *woohoo!* 💃🏻 I will still continue to do the exercises at home as well as icing my knee but I am good to go 💪🏼 Now I can truly focus on my next Spartan Race in about 10 days!! #physicaltherapy#spartan
Scapular Downward Rotation
All overhead athletes -- from pitchers to CrossFitters -- must have sufficient scapular (shoulder blade) mobility to perform their sport without pain. A downwardly rotated scapula is one of the most common presentations we see that leads to pain (as seen in this athlete - represented by the red lines). This causes the scapula to fail to fully upwardly rotate up and around the rib cage when raising your arm overhead. This poor position can develop from overactive lats and rhomboids, excessive “pinching” of the shoulder blades cue (“down and back”), long periods of sitting, and constant use of a heavy purse or backpack. Normal scapular resting position should be about 6 degrees of upward rotation (represented by the green lines). If you are experiencing pain in the overhead position, work on pec minor flexibility and serratus anterior strengthening, as these are two of the most common dysfunctions with this pattern!
As a health care provider, no treatment should take priority over developing an alliance and patient education.
In our modern day of discussion of treating various conditions, arguments often ensue about 'this technique vs that method.' While there is merit to these discussions, it is important we keep in mind certain key concepts that research consistently supports.
✔Be a good person and do right by the patient - I shouldn’t have to explain this.
✔Treat them with care - pretend like your patients are your loved ones and you’re off to a good start.
✔Listen to them - one of the most common complaints from patient’s for health care is not being listened to, change that please.
✔Build rapport - guess what, patients who like their health care professional often do better, so try to talk about things the patient enjoys.
✔Thoughtful language - try (please try) to use language that is fairly reflective of what we currently know and is less harmful to the long term health of patients. Avoid blaming their tissue structure for pain. Don’t try to scare them into doing things.
✔Increase self-efficacy - this should also include building internal locus of control. The patient shouldn’t need you forever, in fact the less the better for them.
✔Stimulate Tissue Adaptation - here is the one everyone fights about most often. Pick a way to stimulate the appropriate adaptation you feel is needed and go with it.
This is just the simple explanation of each, plenty more to it than that. BE BETTER!
Yesterday, A392, which permits certain physical therapists to perform dry needling, passed out of the Assembly Regulated Professions Committee by an 8-0-1 vote. This is yet another encouraging step as we move forward with the in the dry needling process to have our bill become a law. A392 has now been referred to the Assembly Appropriations Committee for an additional hearing, for which a date has not yet been determined.
I received several emails from interested physical therapists asking what the next steps are. I’ve developed the infographic below to give you a better idea of what the legislative process for dry needling still entails.
Our bill(s), S431 and A392, still need to be heard in the Senate Budget & Appropriations Committee and the Assembly Appropriations Committee respectively. From there, they will go to the Senate and Assembly floors prior to heading to the Governor.
In short, Dry Needling legislation still has a way to go, but I am confident that we are heading in the right direction.
I’ve also received a few emails asking what physical therapists can do now. The most candid answer that I can give at this time is to ask (if you haven’t done so already) you to please donate money to APTANJ’s political action committee, the PT PLAN! The PT PLAN is crucial to our advocacy efforts and we need your help.
If you are not aware, there is a difference between the APTA’s PT-PAC and the APTANJ’s PT PLAN. The New Jersey Chapter does not receive funds from APTA’s PT-PAC…those funds are used in Washington DC. APTANJ is responsible for raising our own political action dollars for use here in New Jersey. If you haven’t already done so, please make a financial contribution to the PT PLAN and encourage your colleagues to do so as well in order for us to continue protecting and advancing physical therapy and techniques such as dry needling in New Jersey.
Today was the first day at physical therapy that I was able to lift my leg in a stride like motion so what do I do as soon as I get home?? HIT, of course! *I know it doesn’t look that pretty but I’m just happy to be swinging a bat again* side note: I still can’t even walk without the assistants of my forearm crutches yet and I’m already out here hitting #noexcuses ⚡️⚾️💪🏻
Today was a TON of booty band work🍑, hamstring work, goblet squats, and SL suitcase deadlifts.
Honestly this rehab has been very hard for me physically and mentally. It’s a struggle to tame myself and not go full lioness on these weights. I would expect myself to be able to do a lot of things that I just simply can’t do at the moment, but my time is coming!👊🏼
Have you guys had something holding you back before and how did you overcome it??
▪️LEFT: anterior pelvic tilt, or some serious curve in your low back. ▪️RIGHT: posterior pelvic tilt, or talk about some tight hamstrings. 🖤WHAT’S BEST: somewhere right in the middle! Of course neutral pelvic tilt (neutral meaning 10-12 degrees of anterior tilt) is best, but sometimes that’s hard to conceptualize, so I wanted to show a visual of the two extremes. ✨For more details, I talk about these postures more in depth on my YouTube channel: Health with Samantha, DPT. ✨In the meantime, check our your low back/pelvic posture next time you’re in front of the mirror and see if any changes should be made! Your low back will thank you.
PS: these posture faults apply to sitting posture as well!
As always, message me for questions!
Dr. Samantha, PT, DPT, MTC
Boy's trampoline got DESTROYED during Hurricane Michael :'(
If you know anything about chemo, you know that it is HELL on the legs. Especially LITTLE legs. We don't take Boy to public playgrounds so this was one of his outlets and forms of therapy.
I have had quite a few people offer to donate used trampolines and I was BLOWN AWAY.
This trampoline was a gift from his grandmother, aunt, and uncle so the loss if it makes a huge impact on the entire family. Even picking up a donated trampoline is difficult for us. The travel and time off of work and having someone step in and cover our routes still hits our pockets hard...so I'm going to double down.
If you have a Birthday coming up, or are in need of a present for a Lady in your family or friend circle please consider getting in touch with me. I'd love to help you out, and help my littles out too!
God Bless You Always!
Postures and positions are NOT inherently bad for you.
Yes, I said it, movements like sitting, extending your spine, and letting your knees pass your toes when squatting.
“Woah, Joe! How can you say that!?
Let me explain. Movements and postures need context to have a positive, or negative impact on your body.
Sitting for 1 minute is not bad, but sitting 10 hours a day for 30 years can cause an accumulation of forces that cause pain.
Extending your spine in an unloaded fashion is a normal human movement, but under a 400lbs deadlift, injury may occur.
The bottom line here is; don’t villainize movements and postures. Understand the context in which they are subject to, and prepare your body to handle the demands!
Three exercises PROVEN to enhance Low Back Health ‼️
Perform 10 repetitions each with a 7-8 second hold at the top. 👈
DO NOT PERFORM if any of the exercises causes immediate pain or are too difficult to perform with proper form. ❌
(Follow @cozydocbrand for more health tips!)
Thank you Jennifer for visiting us all the way from California!!
This make our job so rewarding to be able to help people from all over the map 🗺.
Contact us to start reaching YOUR potential today.
Shoulder pain or shoulder problems? Give this a try.
This exercise is called a Bear Roll and it’s meant to be a dynamic mobility exercise for shoulder extension.
That means that if you’re doing bench press, handstand push-ups (or regular push-ups), dips or any type of pushing exercise this is a warm-up you should be doing.
This is also great if you spend a lot of time at a desk, driving, or sitting, since it will help you open up the front part of your shoulder.
You can see my hand is 'fingers up' in the video, try changing your hand position and noting which tissues in your shoulder are affected.
Do 3 sets of 8 reps before you begin your training session.
One of our most used tools the Hypervolt, is also one of the top innovations in wellness technology to date! ⚡️Come in and let our Recovery Team help you to loosen those muscles, muscle fibers, and feeling ready to go so that you can continue to improve! #recoveryatthelab
🚨IT BAND FACTS AND MOBILITY🚨
The iliotibial band (ITB) is a thick sheet of connective tissue on the outside of the thigh and is a common source of pain🤕on the outer knee. It is important to know the truth about this structure and how to alleviate pain.
👉🏻 Check out the IT Band Facts as well as mobility video 🎥:
🔹FACT 1: The ITB does NOT stretch. Stop trying to do it. A study measured mechanical effects of stretching on the ITB. Result: no difference; ITB was unaffected!
🔹FACT 2: TFL and Glute Max control ITB tension. Spend time working on the muscles💪🏼attached to it at the hip. Then, address movement faults that lead to the compression in the first place!
🔹FACT 3: While there is no bursa, what is present is a fat pad with a lot of nerve endings. And when the IT band gets taught, it compresses on the fat pad, causing pain. So the last thing we want to do is add more compression by rolling on it! The only effect may be desensitization not tissue elongation!
🔹Mobility Video 🎥: Stay on the top 3/4 of the thigh and avoid the area by the knee. That goes for rolling the groove between the band and quad too. Remember, we roll to provide a quick way to feel looser or temporarily block a little pain. You're not breaking things down so quit trying to beat your body into submission!
🔥TAG AND SHARE WITH EVERYONE THAT HAS KNEE PAIN OR MASHES ON THEIR IT BAND🔥
🎥 & partial content credit: @dr.jacob.harden (speaker)
Vancouver, are you ready?
Kinetix will officially open it’s doors after November 1, 2018.
We have been working night and day and are beyond excited to introduce you to the city’s newest orthopaedic clinic.
Follow our Instagram to meet the team over the next couple of weeks!
Recover Faster. Let the countdown begin!
• • • • •
Já ouviu falar de ventosaterapia?!
Após o boom das ventosas nas olimpíadas no Rio de Janeiro em 2016 pudemos notar marcas vermelhas circulares no corpo dos atletas, daí nos perguntamos o que seria esta técnica e por qual motivo deixava marcas em seus corpos.
A ventosaterapia é um tipo de tratamento não invasivo no qual as ventosas criam um efeito de vácuo que ativa a circulação sanguínea local e em áreas adjacentes, o que auxilia na redução de toxinas no sangue e músculos, melhorando a qualidade de vida.
A partir do vácuo formado pela ventosa, esta terapia é capaz de atuar em vários aspectos corporais:
Atenuação da celulite; Eliminação de contraturas e redução de dor muscular (costas, ombros, pescoço; pernas, etc.);
Dores de cabeça e enxaqueca tensional; Aumenta a circulação sanguínea local deixando a área mais saudável;
Desentoxica o organismo; Ativa a produção de liquido sinovial para a articulação (gera maior lubrificação);
Aumenta a flexibilidade; Relaxa o corpo e a mente.
Se interessou?! Procure um fisioterapeuta para marcar uma avaliação!
Yesterday we shared some exercises for your knees, and today we’re sharing some STRETCHES for you knees!
1. Hamstring stretch
2. Quadriceps stretch
3. Calf stretch
Hold each stretch for 30 seconds for both legs, and repeat 3x/day to stretch the muscles around the knees and hips. 🤸🏻♀️ Tightness in these muscles can cause or contribute to knee pain. 😖
CONSULTORIO DE FISIOTERAPIA Y REHABILITACIÓN DEPORTIVA.
Ubicado al sur de la ciudad de Cali 📍Barrio Los Cambulos 📍Sector Canchas Panamericanas.
En @laclinicadeldeportista el Departamento de Fisioterapia cuenta con un espacio cómodo, privado y moderno, además de una implementación amplia para brindar a los usuarios una adecuada PREVENCIÓN y TRATAMIENTO de lesiones.
✔️Zona de acondicionamiento físico en campo ⚽🥊
✔️Zona de trabajo cardiovascular 🚴🏼♂️🤸🏻♀️
✔️Medios Físicos 🌫️🔥⚡
✔️Zonas húmedas ( Sauna y Jacuzzi) 💦
Además hay programas para: 👵🏼 Adulto Mayor 🤰🏻 Mujeres en Embarazo
Más información: .
✉️ Mensaje Directo 📞 318 369 44 96 📧 email@example.com