BASE Training and Physical Therapy

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Episode 639: "Ankle Woodpecker Exercise Progressions & Variations”
[Ankle Exercise Advice]
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Are you familiar with ankle woodpeckers? 🐦🐦🐦
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This exercise is a nice way to train the calf in an eccentric fashion while also challenging ankle stability. Not demonstrated here in this video is the most basic woodpecker, where both feet are on the ground. Adding single leg balance is an easy way to challenge ankle stability.
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It is very important to keep the knee straight‼️ Keeping the knee and hip in a neutral position as best as possible will challenge the ankle the most in terms of stability. Start out with a forward woodpecker, then try out the two variations demonstrated that add a rotational component.
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If the first three exercises demonstrated are too challenging ➡️ try a double leg woodpecker or the regressions demonstrated at the end of the video. Tag a friend who could benefit from this ‼️ #ankle #anklesprain
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The Prehab Guys: Optimizing human movement and performance, promoting longevity, and keeping your movement system in tune one post at a time. Instilling new meaning into #physicaltherapy. Follow us on IG, Facebook, YouTube, Twitter, and make sure to visit www.ThePrehabGuys.com . The information provided is not medical advice.
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#prehab #theprehabguys #TPG #fitness #healthandwellness #exercise #PT #DPT #DPTstudent #physio #physiotherapy #chiro #chiropractic #mobility #athlete #workout #recovery #rehab #prevention #rehabilitation #fitness #correctiveexercise #stretching #crossfit #longevity #movement

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Episode 637: Tight Neck? [Neck Mobilizations]
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Disclaimer: These mobilizations are meant to be VERY gentle, there are neuro-vascular structures that run in this area. These mobilizations are NOT meant to cause numbness or tingling down the arm. You have been warned!
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There are 4 mobilizations broken down in this episode. For all of these, begin by standing under a barbell. Ideally the bar will be just under shoulder height in order for you to place your shoulder girdle beneath the bar.
1️⃣1st rib mobilization.
You will push your legs into the floor and use the strength of the leg to place an inferior glide on the first rib.
2️⃣Scalenes.
While on the first rib (which is where the anterior and middle scalene's attach) bring your ear towards to opposite shoulder. This will stretch the Scalene muscles.
3️⃣Upper Trapezius Stretch.
Bring your ear towards the opposite armpit "Listen to the opposite armpit", this will maximally lengthen this muscle.
4️⃣Levator Scapulae Stretch.
place the bar on the inner/top portion of the scpaula, this is where the Levator will have an attachment. At this point you want to "smell the opposite armpit" this will maximally lengthen this muscle. -Add a chin tuck for the Upper Trap and Levator stretch to take it one step further.
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📝Arash here is holding onto the bar to avoid elevation of the bar.
Again, be gentle here. Re-assess your neck motion afterwards and see how this feels!
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Tag a friend that has a stiff neck!
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The Prehab Guys: Optimizing human movement and performance, promoting longevity, and keeping your movement system in tune one post at a time. Instilling new meaning into #physicaltherapy. Follow us on IG, Facebook, YouTube, Twitter, and make sure to visit www.ThePrehabGuys.com. The information provided is not medical advice. If you are in any pain, please see your local physical therapist by visiting www.MoveForwardPT.com #prehab #theprehabguys #TPG #fitness #healthandwellness #exercise #PT #DPT #DPTstudent #physio #physiotherapy #chiro #mobility #athlete #workout #recovery #rehab #prevention #rehabilitation #correctiveexercise #stretching #crossfit #longevity #movement

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Episode 635: “How To Get Your Stiff Feet Moving"
[Ankle & Foot Advice]
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Hey #DeskJockeys check out this quick 1️⃣ minute routine to take care of those stiff #ankles
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If you spend significant time sitting or staying in the same position, the best thing you can do for your body is MOVE. This is even more important for individuals that are just getting back into exercising and working out. This is a great routine to add if you’re a frequent #runner 🏃🏼‍♀️🏃🏽‍♂️🏃🏿‍♂️🏃🏽‍♀️
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Benefits of this routine
✅ Easy to perform
✅ Requires minimal time
✅ Addresses the ankle in multiple planes of motion
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For those runners out there, be sure to add a standing calf stretch with the knee straight. You can find this by checking out our YouTube ankle & foot playlist‼️ Tag a friend who needs this routine #anklemobility
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The Prehab Guys: Optimizing human movement and performance, promoting longevity, and keeping your movement system in tune one post at a time. Instilling new meaning into #physicaltherapy. Follow us on IG, Facebook, YouTube, Twitter, and make sure to visit www.ThePrehabGuys.com. The information provided is not medical advice. If you are in any pain, please see your local physical therapist by visiting www.MoveForwardPT.com #prehab #theprehabguys #TPG #fitness #healthandwellness #exercise #PT #DPT #DPTstudent #physio #physiotherapy #chiro #mobility #athlete #workout #recovery #rehab #prevention #rehabilitation #correctiveexercise #stretching #crossfit #longevity #movement

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Happy Birthday to one of our own, Dr. Adelle Smener! 🎉 We hope you enjoy your day!

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A dynamic warm-up combines stretching with movement. It primes the muscles before a work out or sport and helps improve body awareness!

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Episode 631: "Return to Running Progression and The Soreness Rules"
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Thinking about getting into running again after a knee injury? Check out this Return to Running Progression from the University of Delaware as well as the Soreness Rules. When it comes getting back to running, it's all about gradually applying the load and stresses to your body again - a term called graded exposure. By applying load/stress in a graded way, you not only give time for your body (and brain) to adapt to the demands, but you also allow yourself to objectively determine HOW MUCH running you can actually handle.
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If you're injured, follow these guidelines to get back to running!
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Progress to the next level when you are able to perform the activity level for 2miles without increased effusion or pain. Perform no more than 4 times in 1 week and no more frequently than every other day. Do not progress more than 2 levels in a 7-day period.
#running #run #runners #returntorunning
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The Prehab Guys: Optimizing human movement and performance, promoting longevity, and keeping your movement system in tune one post at a time. Instilling new meaning into #physicaltherapy. Follow us on IG, Facebook, YouTube, Twitter, and make sure to visit www.ThePrehabGuys.com. The information provided is not medical advice. If you are in any pain, please see your local physical therapist by visiting www.MoveForwardPT.com #prehab #theprehabguys #TPG #fitness #healthandwellness #exercise #PT #DPT #DPTstudent #physio #physiotherapy #chiro #mobility #athlete #workout #recovery #rehab #prevention #rehabilitation #correctiveexercise #stretching #crossfit #longevity #movement

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Hip hip hooray! It’s Friday! We hope everyone enjoys their Super Bowl weekend! Who are you rooting for this Sunday?!

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Episode 626:❓Is Your “Perfect Posture” Causing Your Lowback Pain❓
[posture advice brought to you by @webpt]
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How many times have you heard: 😲Sit up tall!
😡Back straight!
😵Chest up!
🤥Don’t slouch!
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Our guess is A LOT. And we’re here to tell you that this is NOT exactly the best advice. Now, there are times when small deviations in posture can and will affect your pain and function, however for most that fall into the category of “I have pain after sitting for too long at work”, this isn’t necessarily the best advice, and here’s why.
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As humans we are NOT meant to stay still all day. WE ARE MEANT TO MOVE. So sitting has been equated with pain, and maybe rightly so. We have to sit at a desk for 8+ hours a day to “make dat 💰” and keep food on the table. But we want to stress the point that it’s not actually the sitting that is bad, BUT THE LACK Of MOVEMENT that is so detrimental.
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So will sitting in the "ideal perfect posture" for 8 hours straight help you decrease you pain?
➡️Probably not.
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But will getting up out of the chair every hour and constantly varying your sitting posture help you decrease your pain?
➡️ We believe so. Which is why we want you to take home this quote to heart:
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💣"Your next posture is your best posture"
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TPG OUT.
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The Prehab Guys are proud to partner with @webpt the leading rehab therapy platform for enhancing patient care and fueling business growth. #posture #perfectposture #backpain #lowbackpain #sittingposture
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The Prehab Guys: Optimizing human movement and performance, promoting longevity, and keeping your movement system in tune one post at a time. Instilling new meaning into #physicaltherapy. Follow us on IG, Facebook, YouTube, Twitter, and make sure to visit www.ThePrehabGuys.com. The information provided is not medical advice. If you are in any pain, please see your local physical therapist by visiting www.MoveForwardPT.com #prehab #theprehabguys #TPG #fitness #healthandwellness #exercise #PT #DPT #DPTstudent #physio #physiotherapy #chiro #mobility #athlete #workout #recovery #rehab #prevention #rehabilitation #correctiveexercise #stretching #crossfit #longevity #move

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