PACE Physical Therapy

06/23/2022

Why talk about stress? Because it’s one of the most common contributors to nagging or chronic pain complaints I’ve been helping patients with over the last couple years. If we don’t address it, we can’t fully eliminate the physical pain many of you may experience.

Stress is a physiological and psychological response to situations the body and mind find to be overwhelming.

With the fast pace of work and home, plus the unpredictability of so much going on in the world right now, our lives can feel overwhelming and stressful at times.

💫If you do not make time for your wellness, you will be forced to take time for your illness.

Sneaking these habits into your routines can certainly make a difference and even if you only have time for 15 minutes, it’ll help when done consistently! 💛

Tag Someone That Needs These Tips! 👇

06/01/2022

☀️For all your summer time travel plans, here are some of my top mobility recommendations that are easy to do sitting in the airport, out & about at a rest stop or throughout your days spent relaxing at the water.

These target areas of the body most likely to get stiff with extended sitting and help keep your nerves, & circulation, flowing well throughout the body 🧘🏽‍♀️

Remember, it’s more helpful to do just a few minutes of these consistently rather than a whole lot of these but only 1-2x a week if time is a limitation.

Try it out, stay safe, & happy travels 🤗

05/17/2022

Tight hip flexors are a super common complaint & we’ve heard of possible “solutions” out there ranging from many stretching positions to fancy tools that “release muscles”…

However, often these just provide short term relief, if any at all.

A lasting solution usually comes from a combo of mobility & strength💯

Why? Because for many of us, a contributing root cause is limited mobility in our hips. In addition, eccentric & dynamic strengthen helps encourage our nerves & muscles to work well together while improving muscle fiber length & function to maintain mobility & reduce the sensation of tight hip flexors🥳🥳

👉Tag Someone Who Needs This👈

05/14/2022

How to prevent low back pain⁉️
👉keep your body moving!
👉hip & thoracic mobility are a must!
👉strength + stability training in ALL planes of movement!
👉unilateral AND bilateral movements!
👉include your pelvic floor!
👉 breatheeeee!
👉stay hydrated & eat well!
👉do something DAILY to manage any stress you may feel (walks, baths, stretching, reading, etc)!
👉don’t skimp on sleep & don’t fear an injury!

Here’s a tried, tested & patient (+ doctor) approved series that gets your body working together & encourages core stability.

Want more guidance?

👉sign up for my free back pain e-book
➡️visit our website
➡️tips & advice
➡️ebooks

👉take a look at my online low back health program which will guide you over 4 weeks with a proven plan that will help you move better, feel stronger, & prevent future low back pain (all from the comfort of your home or gym!)
➡️linked in comments ⬇️

03/13/2022

💥Hip Health Series💥
Here’s a routine I did after traveling via plane & sitting way too long a few weeks ago for a business mastermind event. While we did a good job moving around, my body still wasn’t used to so much sitting 😂

My symptoms included:
🔺stiff hips
🔺tight pelvic floor
🔺nerve tension
🔺aching low back

This series used only body weight and I did calculated movements including both mobility & stabilization ➡️ I went through this once & felt AMAZING after 🤩

Take each movement slowly & focus on sinking into the stretch & breathing where tight. Slow, controlled movements are your goal!

✅Save & try today!
🌟Share With a friend!

03/09/2022

02/18/2022

💥Low Back Pain Relief💥
Here’s another series out of my own personal rehab toolbox. I’m coming off a long week of travel, sitting in meetings & listening to speakers for a business retreat & boy was my body not used to being that sedentary!

My right side low back (QL primarily- quadratus lumborum muscle) as well as my R iliacus (hip flexor) & pelvic floor have been feeling semi-unhappy. This rehab routine was focused on:
🔺 𝐌𝐨𝐛𝐢𝐥𝐢𝐭𝐲!
➡️especially above & below my lumbar spine
🔺 𝐁𝐫𝐞𝐚𝐭𝐡𝐢𝐧𝐠!
➡️this can help improve muscle movement, reduce feelings of stress & is always very useful for me with pelvic tightness
➡️all breathing techniques were focused on expanding my low back & pelvic floor so they were deep inhales & targeted to many areas where I’m placing my hand in the videos
🔺 𝐄𝐜𝐜𝐞𝐧𝐭𝐫𝐢𝐜 𝐐𝐋 & 𝐡𝐢𝐩 𝐟𝐥𝐞𝐱𝐨𝐫 𝐥𝐞𝐧𝐠𝐭𝐡𝐞𝐧𝐢𝐧𝐠!
➡️“tight” or “shortened” muscles can benefit from being loaded through a lengthening contraction to help improve mobility & reduce discomfort
🔺 𝐔𝐧𝐢𝐥𝐚𝐭𝐞𝐫𝐚𝐥 𝐬𝐭𝐚𝐛𝐢𝐥𝐢𝐭𝐲!
➡️the nature of one sided pain, tightness or weakness means dynamic and unilateral strength needs to occur to help reduce compensation patterns
🔺 𝐒𝐥𝐞𝐞𝐩, 𝐰𝐚𝐭𝐞𝐫 & 𝐧𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧!
➡️sleep is crucial for allowing our cells to repair and our body to rest. Water keeps us hydrated so our systems function well. Nutrients such as protein & glutamine are the building blocks for our muscles & help with recovery, strength & function plus aid in keeping our immune system healthy

More tips in the videos‼️👇👇

✅Share with a friend dealing with back pain‼️

02/14/2022

💥Full Body Mobility Flow💥
Here’s the perfect mix of moves if you’ve been traveling, working a lot or dealing with pain & tension! 👉Go through each movement in a slow, mindful manner.
Planning a workout?? Add this for an effective warmup routine 🔥

Why is this important??
If we are lacking in mobility (especially at our toes, ankles, hips & thoracic spine), then areas of stability can be more likely to feel pain (neck, low back, knees & feet)- Hence why we therapists treat so many neck & back pain complaints especially with those sitting for a living.

Our body was literally 𝙢𝙖𝙙𝙚 𝙩𝙤 𝙢𝙤𝙫𝙚 and many of us don’t do it enough in the right ways. If you move your body, that 𝙘𝙖𝙣 𝙖𝙣𝙙 𝙬𝙞𝙡𝙡 𝙝𝙚𝙡𝙥 𝙥𝙧𝙚𝙫𝙚𝙣𝙩 𝙨𝙤 𝙢𝙖𝙣𝙮 𝙪𝙣𝙣𝙚𝙘𝙚𝙨𝙨𝙖𝙧𝙮 𝙖𝙘𝙝𝙚𝙨 & 𝙥𝙖𝙞𝙣𝙨.

👉Share with a friend in need!👈

02/08/2022

Ever feel like your hip flexors – the muscles running from the front of your hips to the top of your thighs – are always tight & no matter how much you stretch, it doesn’t help ⁉️

Because I hear this question so often- here are 2️⃣quick tips to try if you haven’t already…

➡️ Focus on strengthening your glutes! The stronger your backside is, the better your hip mobility will be and can help balance out the front of your hip. I like moves such as bridges & thrusts because it focuses on mobility while strengthening- doing hinges & deadlifts can also be helpful.😊

➡️ Work on strengthening 💪 your core & hip flexors, dynamically! This means they work TOGETHER for hip flexion & stabilization movements rather than your core not properly engaging and your hip flexors trying to pick up the slack.

Other awesome tips:
🔺diaphragm breathing techniques
🔺contract-relax activation
🔺neural, hip & spine mobility
🔺pelvic floor lengthening, strengthening & coordination

Because many of us spend so much time sitting 🪑 , this can be helpful for us to feel better, move better, & prevent injuries. 🙌

It’s also a solid recommendation for my runners & cyclists 🏃🏽‍♀️ 🚴🏿‍♂️ to help with warm ups & enhanced performance.

👉Share With A Friend This Can Help‼️

02/04/2022

Check out important tips to include in your training if you're just starting out or if you've been running for a while and looking for ways to improve performance.

02/01/2022

Pelvic Muscle Tightness Relief🔥🔥

Here are 2️⃣ awesome options for targeting pelvic muscle relaxation. Both accomplish similar goals but one may be better suited for your body so try em out & focus on what you prefer 🙃

Some signs you may have a tight pelvic floor:
📍leakage with exercise
📍chronic hip/back pain or stiffness
📍prolapse
📍pelvic pain
📍difficulty w/ tampons or in*******se
📍trouble w/ bowel/bladder movements
📍recurrent lower body injuries

Other Useful Tips For Pelvic Health:
💫focus on diaphragmatic breathing
💫improve mid back, rib & hip mobility
💫do gentle, active movements for your nerves
💫stay hydrated, eat well
💫reduce stress
💫get sleep

Find this helpful⁉️
LMK which option you like better!👇👇
🌟& Share w/ a friend who can benefit!

01/25/2022

Don’t be THAT person in the gym… but if a strain 𝘥𝘰𝘦𝘴 happen to ya, here are some muscle strain tips for rehab:
💥improve range of motion
➡️helps increase circulation & promote healing
💥load the muscle initially with isometric contractions
➡️activates muscle fibers without load needed to control joint movement
💥eccentric contractions!
➡️loads muscle fibers into a lengthening position & is excellent for muscle tissue repair, avoiding pain & crucial for recovery
💥progress slowly back to regular concentric exercises
➡️light weight/high reps➡️moderate weight/reps➡️heavier weight/low reps

This works for any muscle so try em out for shoulders, legs, feet, etc🔥🔥

⚡️Share with a gym buddy this can help‼️

01/21/2022

Nagging shoulder pain with pressing motions?
Swipe 👈 for plenty of useful options you can put to work today!

Common reasons for this shoulder pain may include:
📍weakness
📍limited range of motion
📍poor technique
📍not properly warmed up
📍trying to do too much too soon for what your body is ready for

Need more guidance⁉️

👉check out https://www.pacept.com/interactivebody.html for strength, stretching & mobility exercise ideas

🎉Tag A Friend That Can Benefit👇👇

01/17/2022

Here’s your quick reminder to prioritize your health.
💫mentally
💫emotionally
💫physically

It doesn’t take much effort, but it takes effort given consistently.

Which one are YOU focusing on this week?!👇👇👇

01/14/2022

Pelvic Tightness Relief🔥🔥
Some signs you may have a tight pelvic floor:
📍leakage with exercise
📍chronic hip/back pain
📍prolapse
📍pelvic pain
📍difficulty w/ tampons or in*******se
📍trouble w/ bowel/bladder movements
📍bloating or abdominal discomfort

Tips:
💫focus on deep breathing
💫improve mid back, rib & hip mobility
💫do gentle, active movements for your nerves
💫stretching adductors, glutes, piriformis & obturators
💫stay hydrated, eat well
💫reduce stress
💫get sleep

Pelvic floor tightness is extremely common! If you’re not already doing some of these moves regularly, try em out! If symptoms persist, have a pelvic health specialist assess your body!

Find this helpful⁉️
LMK which move is your fave👇👇
🌟& Share w/ a friend!

01/12/2022

Hand tingling? Annoying Numbness?
💥Watch, Save & Use💥 these simple movements.

Depending on where your symptoms are, you may need one nerve glide option or a combo of a few. Be sure to work into the range of tension & then back out of it rather than pushing through symptoms unnecessarily.

These gliding motions allow circulation to improve around the nerve structures providing oxygen which they LOVE. Try not to hold & stretch too long as that can irritate the nerves even more.

These can be great at helping symptoms but depending on the ROOT CAUSE, you may need something more too. If so, go see a Doctor of Physical Therapy for guidance.
✨✨There are quick, simple tests we can do that will tell you what’s going on & allow us to give you a specific plan that will help YOUR body!

💫Share with a coworker
🔥Save for yourself
👇Let me know which one you needed the most!

01/10/2022

❌Stop tingly feet!
👉Try this quick nerve exercise focused on helping improve mobility down the back of leg & into the foot.

To perform:
📍Straighten knee until tension is felt
📍Pull toes gently towards head
📍Relax toes/foot
📍Relax knee back down to start
📍Repeat in a comfortable range

⚠️ no need to pull through tension, just move gently in & out of the movement and the tension will reduce as you do more reps

💯Use preventatively before numbness/tingling starts and/or use once symptoms are present to reduce the intensity.

Of course, it’s important to find the TRUE ROOT cause of WHY these symptoms are happening in the first place so if you can’t seem to stop the issue with just these tips, go see an orthopedic PT for a full assessment & individual plan that will help YOU.

✅Share with a friend in need‼️
👇LMK if this was helpful‼️

12/19/2021

Pullups are not easy, however, they’re an AMAZING 🤩 way to work your back, shoulders, core, arms, pelvic floor & more!

There are so many ways you can work the muscles involved & build up the strength to actually do a pullup. 💪

➡️Some of my favorite options:
- wide grip lat pulldown
- unilateral lat pulldown
- seated lat pullup (demonstrated)
- straight arm pulldown
- overhead pullover
- band-assisted pull up (demonstrated)
- eccentric pull up

If you’re not already doing these, what are you waiting for⁉️Try them out & share with a friend! 🙌🏽