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#onlinephysicaltherapist connects users with virtual therapy sessions, offering personalized exercises, injury prevention tips, rehabilitation guidance, expert advice, accessible care, convenience, motivation, community support, and educational content for all fitness levels.

3 main takeaways from the Regional Interdependence Model: 1. No part of the body works in isolation: • This is so often forgotten by many professionals when treating a patient’s pain as they ONLY look at the site of pain without thoroughly investigating other regions of the body to determine the root cause of the issue 2. Each body region has a MAIN function it serves the body: • If you want to feel better throughout your daily movements and in the workouts of your choice, look at what each region’s main function is, and ensure you are doing at least one thing within your workout routine to address that body part’s main function. 3. This is an overly simplified version of how connected the body truly is • The concept of how different regions and systems in the body influence each other is very complex and always evolving. Don’t stress about not understanding all of it yet (I’m still learning about new things about it every day). BUT if you stay tuned to this page, I’ll try my best to help deepen your understanding of how your body works and how yuou can take care of it on your own 🙂 #physicaltherapy #physicaltherapist #physicalhealth #physicaltherapystudent #physio #physiotherapy #onlinephysicaltherapy #onlinephysicaltherapist #onlinephysicaleducation #fitness #fitnesseducation #fitnesscoach #onlinefitnesscoach #strengthcoach #onlinestrengthcoach #regionalinterdependence

3 main takeaways from the Regional Interdependence Model: 1. No part of the body works in isolation: • This is so often forgotten by many professionals when treating a patient’s pain as they ONLY look at the site of pain without thoroughly investigating other regions of the body to determine the root cause of the issue 2. Each body region has a MAIN function it serves the body: • If you want to feel better throughout your daily movements and in the workouts of your choice, look at what each region’s main function is, and ensure you are doing at least one thing within your workout routine to address that body part’s main function. 3. This is an overly simplified version of how connected the body truly is • The concept of how different regions and systems in the body influence each other is very complex and always evolving. Don’t stress about not understanding all of it yet (I’m still learning about new things about it every day). BUT if you stay tuned to this page, I’ll try my best to help deepen your understanding of how your body works and how yuou can take care of it on your own 🙂 #physicaltherapy #physicaltherapist #physicalhealth #physicaltherapystudent #physio #physiotherapy #onlinephysicaltherapy #onlinephysicaltherapist #onlinephysicaleducation #fitness #fitnesseducation #fitnesscoach #onlinefitnesscoach #strengthcoach #onlinestrengthcoach #regionalinterdependence

Full explanation of ankle mobility assessment and matching treatments in this video! Ankle mobility is the first link of the regional interdependence chain as it has a major influence how the rest of lowert kinetic chain is loaded. If ankle mobility is the weak link of your chain, the knee and hip may take on more stress than they should be which can lead to overuse injuries. ASSESSMENT: The knee-to-wall test: Goal: find how far away you can get your foot from the wall while being able to bring your knee to the wall WITHOUT YOUR HEEL COMING UP Common compensations: Foot arch collapse: gaining mobility from midfoot, not ankle Outward rotation of the hip: gaining mobility from the hip, not the ankle Normal measurements: Length of your fist away from the wall Less than 2.5cm difference between sides Interpretation of symptoms: Pressure in the top of the ankle joint: joint mobility deficit Big stretch in the back of your leg: muscular tightness Hip joint/thigh tightness: could be a hip mobility deficit causing pinching sensation or muscle guarding of the hip/thigh musculature CORRECTIVE EXERCISES: Muscular tightness: Stretch: Gastrocnemius and soleus stretch against wall Strength: Deficit calf raises Joint mobility deficit: Stretch: Banded ankle dorsiflexion Strength: Forward stepdown Hip mobility deficit: stay tuned #physicaltherapy #physiotherapy #physicaltherapist #physio #physicaltherapystudent #onlinephysicaltherapy #onlinephysicaltherapist #onlinefitnesscoach #anklemobility #anklemobilityassessment #anklemobilityexercises

Full explanation of ankle mobility assessment and matching treatments in this video! Ankle mobility is the first link of the regional interdependence chain as it has a major influence how the rest of lowert kinetic chain is loaded. If ankle mobility is the weak link of your chain, the knee and hip may take on more stress than they should be which can lead to overuse injuries. ASSESSMENT: The knee-to-wall test: Goal: find how far away you can get your foot from the wall while being able to bring your knee to the wall WITHOUT YOUR HEEL COMING UP Common compensations: Foot arch collapse: gaining mobility from midfoot, not ankle Outward rotation of the hip: gaining mobility from the hip, not the ankle Normal measurements: Length of your fist away from the wall Less than 2.5cm difference between sides Interpretation of symptoms: Pressure in the top of the ankle joint: joint mobility deficit Big stretch in the back of your leg: muscular tightness Hip joint/thigh tightness: could be a hip mobility deficit causing pinching sensation or muscle guarding of the hip/thigh musculature CORRECTIVE EXERCISES: Muscular tightness: Stretch: Gastrocnemius and soleus stretch against wall Strength: Deficit calf raises Joint mobility deficit: Stretch: Banded ankle dorsiflexion Strength: Forward stepdown Hip mobility deficit: stay tuned #physicaltherapy #physiotherapy #physicaltherapist #physio #physicaltherapystudent #onlinephysicaltherapy #onlinephysicaltherapist #onlinefitnesscoach #anklemobility #anklemobilityassessment #anklemobilityexercises

A STABLE body provides the solid foundation your muscles need to produce maximal force and power while DRASTICALLY reducing your risk of injury As a physical therapist, I’ve come to appreciate the role stability training plays in a person’s LONGEVITY in regards to their soft tissue health. The patients with the most significant long-term success are the ones who commit to maintaining their stability training far beyond their time in physical therapy with me. It’s something that has to be practiced every week in addition to the normal fitness routine Each person’s stability routine is highly individualized so unfortunately I can’t tell you exactly what you need or where you should start but I highly encourage you to explore different stability programs and/or get evaluated by someone who can meet you where you’re at to get you on the right program. If you want me to be that person for you, feel free to contact me and I will explain what I offer! #physicaltherapy #physicaltherapist #physio #physiotherapist #onlinephysicaltherapist #onlinephysio #fitness #fitnesstips #fitnesscoach #stability #stabilitytraining #gymtips #strengthtips #strengthandconditioning

A STABLE body provides the solid foundation your muscles need to produce maximal force and power while DRASTICALLY reducing your risk of injury As a physical therapist, I’ve come to appreciate the role stability training plays in a person’s LONGEVITY in regards to their soft tissue health. The patients with the most significant long-term success are the ones who commit to maintaining their stability training far beyond their time in physical therapy with me. It’s something that has to be practiced every week in addition to the normal fitness routine Each person’s stability routine is highly individualized so unfortunately I can’t tell you exactly what you need or where you should start but I highly encourage you to explore different stability programs and/or get evaluated by someone who can meet you where you’re at to get you on the right program. If you want me to be that person for you, feel free to contact me and I will explain what I offer! #physicaltherapy #physicaltherapist #physio #physiotherapist #onlinephysicaltherapist #onlinephysio #fitness #fitnesstips #fitnesscoach #stability #stabilitytraining #gymtips #strengthtips #strengthandconditioning

Thoracic Extension handshake Overhead shoulder mobility The shoulder and the thoracic spine are like an old married couple - when one of them isn’t pulling their weight in the relationship, the other partner is going to suffer. Here’s the biomechanical breakdown of that: If the thoracic spine is lacking EXTENSION mobility, that will limit the shoulder blade’s ability to upwardly rotate on the ribcage. The shoulder joint HAS TO HAVE the shoulder blade upwardly rotate in order to reach full shoulder flexion. Clinical implication: Thoracic extension mobility deficits are one of the most common contributing factors to shoulder impingement pain syndrome, especially in overhead athletes or gym-goers performing overhead lifts. An individualized and comprehensive program is the gold standard for improving your thoracic extension mobility but I wanted to give at least one exercise you can start out with which is demonstrated at the end of this video. It takes the body time to adapt to the stresses of this exercise so take it slow, be consistent, and be patient as you work on this. If you’re interested in creating that individualized program for yourself with my help, I’d love to talk through your case with you virtually and explain the services I offer. Reach out in messages or my email in the bio! #physicaltherapy #physicaltherapist #physio #physiotherapy #onlinephysicaltherapist #onlinephysio #onlinephysicaltherapy #onlinephysicaleducation #fitness #fitnesseducation #thoracicmobility #thoracicextension #shouldermobility

Thoracic Extension handshake Overhead shoulder mobility The shoulder and the thoracic spine are like an old married couple - when one of them isn’t pulling their weight in the relationship, the other partner is going to suffer. Here’s the biomechanical breakdown of that: If the thoracic spine is lacking EXTENSION mobility, that will limit the shoulder blade’s ability to upwardly rotate on the ribcage. The shoulder joint HAS TO HAVE the shoulder blade upwardly rotate in order to reach full shoulder flexion. Clinical implication: Thoracic extension mobility deficits are one of the most common contributing factors to shoulder impingement pain syndrome, especially in overhead athletes or gym-goers performing overhead lifts. An individualized and comprehensive program is the gold standard for improving your thoracic extension mobility but I wanted to give at least one exercise you can start out with which is demonstrated at the end of this video. It takes the body time to adapt to the stresses of this exercise so take it slow, be consistent, and be patient as you work on this. If you’re interested in creating that individualized program for yourself with my help, I’d love to talk through your case with you virtually and explain the services I offer. Reach out in messages or my email in the bio! #physicaltherapy #physicaltherapist #physio #physiotherapy #onlinephysicaltherapist #onlinephysio #onlinephysicaltherapy #onlinephysicaleducation #fitness #fitnesseducation #thoracicmobility #thoracicextension #shouldermobility

3 ways to make an exercise more challenging without adding weight: 1. Emphasize the eccentric lowering. In other words, go slower on the way down. 2. Incorporate a pause at the bottom of the movement 3. Increase the range of motion of the exercise without pushing into pain There are many other ways to make an exercise more challenging from increasing reps to decreasing rest time between sets but the moral of the story is that there are many ways to make an exercise more challenging besides adding more weight! #physicaltherapy #physicaltherapist #physio #physiotherapy #physicaltherapyworks #PTworks #physicaltherapyhumor #onlinephysicaltherapy #onlinephysicaltherapist #fitness #fitnesstips #fitnesscoach #onlinefitnesscoach #strength #strengthtraining

3 ways to make an exercise more challenging without adding weight: 1. Emphasize the eccentric lowering. In other words, go slower on the way down. 2. Incorporate a pause at the bottom of the movement 3. Increase the range of motion of the exercise without pushing into pain There are many other ways to make an exercise more challenging from increasing reps to decreasing rest time between sets but the moral of the story is that there are many ways to make an exercise more challenging besides adding more weight! #physicaltherapy #physicaltherapist #physio #physiotherapy #physicaltherapyworks #PTworks #physicaltherapyhumor #onlinephysicaltherapy #onlinephysicaltherapist #fitness #fitnesstips #fitnesscoach #onlinefitnesscoach #strength #strengthtraining

I’ll say it one more time but in ALL CAPS: THE MORE YOU DO ON YOUR OWN, THE LESS YOU’LL HAVE TO SEE US 🙃 Physical therapy is a team sport: the PT tells the patient what to do and the patient does what the PT says so they can give an accurate report of how their symptoms are changing with the instructions we gave them. It’s a great example of the phrase, “You get what you give.” The more time and energy you give to physical therapy outside of your 1-2 visits/week, the more you will get out of it! Consistency is key 🔑 #physicaltherapy #physicaltherapist #physio #physiotherapy #onlinephysicaltherapist #onlinephysio #physicaltherapypatient #physicaltherapystudent

I’ll say it one more time but in ALL CAPS: THE MORE YOU DO ON YOUR OWN, THE LESS YOU’LL HAVE TO SEE US 🙃 Physical therapy is a team sport: the PT tells the patient what to do and the patient does what the PT says so they can give an accurate report of how their symptoms are changing with the instructions we gave them. It’s a great example of the phrase, “You get what you give.” The more time and energy you give to physical therapy outside of your 1-2 visits/week, the more you will get out of it! Consistency is key 🔑 #physicaltherapy #physicaltherapist #physio #physiotherapy #onlinephysicaltherapist #onlinephysio #physicaltherapypatient #physicaltherapystudent

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