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Exercise Explained: The Kettlebell Creeper 🟢A fantastic strength exercise that builds resiliency of your foot and ankle and may improve your running performance. ⚪️It mainly targets the soleus muscle, which is the main load-bearing muscle of the lower leg during long distance running. But it also targets the intrinsic foot muscles, quads, and lateral hip muscles as it loads the entire lower kinetic chain with HEAVY kettlebells. ‼️Important technique tip: imagine there is a credit card under your heel and hover the hind foot to where there’s just enough space for the credit card to pass under but not any higher than that! 🟢Goal: 3 sets of 60-120 seconds performed twice within your weekly fitness routine! ⚪️Reach out if you are interested in partnering with me to build a complete routine specific to your needs and personal goals! #physicaltherapy #physicaltherapist #physio #physiotherapist #runningphysicaltherapy #runningphysio #runningexercise #runningstrength #runningstrengthtraining #onlinephysicaltherapy #onlinephysiotherapist #soleus #soleusexercises #soleusexercise

Check out all 12 of these exercises in the playlist on my bio! Each exercise includes: - specific technique - targeted muscle groups - how to correct common mistakes If you need more help designing a full, individualized program with me, reach out in my messages and we can set up a discovery call to decide if I’m the right person for you #physicaltherapy #physicaltherapist #physio #physiotherapy #onlinephysicaltherapy #physicaltherapytiktok #fitness #fitnesstips #fitnesscoach #fitnesscoachonline #strengthcoach #exercisetechnique

Patient Case #11 Shoulder Pain with Bench Press Clinical Pearl: When a patient ONLY has shoulder pain when they do push exercises, it is almost always going to involve a rotator cuff dysfunction. Each case is very individual and each person deserves personalized treatment but I’ve found that a heavy focus on treating and training the rotator cuff and shoulder stabilizers is a great place to start with these patients Typical session: Step 1: Soft-tissue mobilization to prepare the body for exercise - Options: Dry needling, IASTM, active/passive releases, thoracic mobilizations Step 2: Activate the rotator cuff and shoulder stabilizers so they can feel what it’s like to have those muscles engaged - Options: (depends on their strength/skill level) Sidelying ER, Half-kneeling High Row to ER (in video), Banded serratus punches (in video) Step 3: Gradually incorporate pushing exercises based on their strength level and tolerance - Options: High plank isometric, incline half-pushups, floor press, Single-arm OH press, dumbbell/barbell bench press If you need a PT who treats people trying to get back to the gym like this, hit me up in the DMs! #physicaltherapy #physicaltherapist #physio #physiotherapy #onlinephysiotherapy #onlinephysicaltherapy #onlinefitnesscoach #fitnesscoach #fitness #shoulderpain #shoulder #shoulderpainbenchpress #benchpress #benchpressing #benchpresstips #benchpresspain #shoulderrehab #shoulderphysicaltherapy #shoulderphysicaltherapist

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

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