Elevation Fitness Manual Therapy & Bodywork

Elevation Fitness Manual Therapy & Bodywork Bodywork and manual therapy are vital components to maintain our health.

This page will express the do's and don't and why you should receive Manual therapy on regular basis.

The primary group of muscles used while running are our quadricep muscles, the quadricep muscles are made up of the🦵Rect...
04/13/2020

The primary group of muscles used while running are our quadricep muscles, the quadricep muscles are made up of the
🦵Rectus Femoris
🦵 Vastus Medialis
🦵 Vastus intermedialis
🦵 Vastus Lateralis
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If you’ve been sitting often and then begin running, as a result these four muscles can become hypertonic/tight and create an anterior pelvic tilt. This alone can create an imbalance in your muscles and your posture leading to a difference in your gait while you run 🏃‍♀️. If left unaddressed it can eventually lead to pain and discomfort.
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Two of the stretches that we have shown to help prevent Hypertensity and anterior pelvic tilt are here in the second two photos.
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We have the kneeling psoas stretch which is a hip flexor (which you will read more about in our next post) however it is important to open the hips.
This stretch will help target the superior arrangements of the 4 quadriceps muscles. While doing this stretch make sure that you hold good posture and not put too much pressure on your low back. While in the lunge position do not allow the knee of your front leg to go forward. Keep it right above the ankle.
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Second we have the standing quad stretch most of us know how to do this one incorrectly! IMPORTANT rule when doing this stretch is to TUCK YOUR TAILBONE UNDER. When stretching the quads you have to stretch from both ends of the muscles.
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The PSOAS major is the primary hip flexor in the body. It’s attachment points are the vertebral bodies of T12 - L5 and t...
04/11/2020

The PSOAS major is the primary hip flexor in the body.
It’s attachment points are the vertebral bodies of T12 - L5 and the lesser trochanter of the femur.
It also has fascial attachments to the diaphragm, in essence it connects upper body to the legs.
Dysfunction in this muscle can cause back pain ,postural deviations like anterior pelvic tilt, facet syndrome ,nerve irritation, and disruptive breathing patterns.
Activities like sprinting or long-distance running ,cycling ,and sitting can also make this muscle become short, hyper-tonic and weak due to its repetitive use.
Specific stretches and exercises can help relieve tension In the hip flexors and build strength in the core.
Try these out.
Hold the hip flexor stretch 20-30 seconds.
Hold the Glute bridge 10 seconds each rep and do about 20 reps.

Sciatica can be caused by a few different reasons but the two main reasons are: 1️⃣ a protruding disc inpinging a nerve...
03/06/2020

Sciatica can be caused by a few different reasons but the two main reasons are:
1️⃣ a protruding disc inpinging a nerve root
OR
2️⃣A muscular imbalance in the hips. (primarily between the Gluteus muscles and the Piriformis muscle which is essentially like the rotator cuff of the hip). The sciatic nerve runs directly underneath the piriformis muscle and when this muscle becomes tight it is often irritated creating symptoms of sciatica. (👀Check out our story post on Pseudo Sciatica)

Stretching the piriformis muscle is essential to fixing the problem but that’s not the root cause of the pain.
Weakness in the Gluteus muscles will cause the piriformis muscle to overwork and become chronically tight in order to stabilize the hip. The reason the Glute muscles become weak could be because we sit long periods of time not using the muscle efficiently and decreasing blood flow to the area. ✅ The answer in this case is to stretch the piriformis muscle and use Glute Max strengthening exercises to create an efficient balance in the hip complex.

Sciatica can be caused by a few different reasons but the two main reasons are: 1️⃣ a protruding disc inpinging a nerve...
03/06/2020

Sciatica can be caused by a few different reasons but the two main reasons are:
1️⃣ a protruding disc inpinging a nerve root
OR
2️⃣A muscular imbalance in the hips. (primarily between the Gluteus muscles and the Piriformis muscle which is essentially like the rotator cuff of the hip).
The sciatic nerve runs directly underneath the piriformis muscle and when this muscle becomes tight it is often irritated creating symptoms of sciatica.
(👀Check out our story post on Pseudo Sciatica)

Stretching the piriformis muscle is essential to fixing the problem but that’s not the root cause of the pain.
Weakness in the Gluteus muscles will cause the piriformis muscle to overwork and become chronically tight in order to stabilize the hip. The reason the Glute muscles become weak could be because we sit long periods of time not using the muscle efficiently and decreasing blood flow to the area.

✅ The answer in this case is to stretch the piriformis muscle and use Glute Max strengthening exercises to create an efficient balance in the hip complex. @ Elevation Fitness

12/07/2019

Check it out!

Don't wait to make your appointment. Call elevation Fitness at 631.321.1900 and ask for Alex, or Molly to get your spot ...
12/01/2019

Don't wait to make your appointment. Call elevation Fitness at 631.321.1900 and ask for Alex, or Molly to get your spot in the schedule!

with ・・・At Elevation Fitness we provide the highest quality Personal Training , Massage Therapy , and Integrative & F...
11/24/2019

with
・・・
At Elevation Fitness we provide the highest quality Personal Training , Massage Therapy , and Integrative & Functional Nutrition guidance on Long Island.

🚨PLANTAR FASCIITIS🚨The foot is subjected to large amounts of stress on a daily basis. This stress combined with weak and...
11/13/2019

🚨PLANTAR FASCIITIS🚨
The foot is subjected to large amounts of stress on a daily basis. This stress combined with weak and inflexible feet will lead to irritation and inflammation of the thick band of fascia that connects the heel to the toes causing immense pain at the base of the heel. Other issues up the chain dealing with the hip and lower back can also be contributing To your plantar fasciitis as well.
So how does massage therapy help?
Massage can help relive tension and scaring in the soft tissues that will be altering your biomechanics causing excess strain on your hamstrings, calf muscles, and plantar fascia.
We take a wholistic approach working the entire chain of muscles and fascial continuity to promote healing to the area and prescribe exercise to restore neuromuscular coordination and function to prevent this from happening in the future. @ Elevation Fitness

Address

Babylon, NY
11702

Opening Hours

Monday 5am - 10:30pm
Tuesday 5am - 10:30pm
Wednesday 5am - 10:30pm
Thursday 5am - 10:30pm
Friday 5am - 10:30pm
Saturday 7am - 7pm
Sunday 7am - 7pm

Telephone

+16313211900

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