Precision Rehab and Recovery

10/29/2021

It’s game day tomorrow!! Marty and I are hungry for some gators😋 Good luck to all UGA athletes who compete this weekend💪🏼🐶

10/25/2021

Looking to take your pelvic tilts to the next level⁉️
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Let’s work core and shoulder stability at the same time with this new exercise😁
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How to perform:

1️⃣ Lay down onto your back close to a wall

2️⃣ Place hands overhead on wall with a light bend in your elbows

3️⃣ Perform a pelvic tilt by tucking hips forward and drawing belly button in

4️⃣ Bring legs up to 90 degrees and lightly press into wall with your hands

5️⃣ Begin to slowly drop heel towards the floor

10/01/2021

It’s College GameDay in Athens tomorrow and me and Marty and predicting lots of touchdowns! Sending lots of good luck vibes to all the athletes performing tomorrow💪🏼🐶

07/19/2021

https://www.precisionrehabandrecovery.com/products/p/hy5mhaa5gj9x8ptran6711ha1n91nq

To complement the innovative design of our Freeze Sleeve and provide relief to areas like the back, hips and shoulders, we’ve created the Flat Pak. Cool down your core temperature, reduce swelling and relieve aching muscles and joints with this revolutionary take on the ice pack. Full-coverage: S

07/19/2021

❄️FREEZE SLEEVE Flat Paks❄️
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Now Offering top of the line ice compression therapy. FREEZE SLEEVE Flat Paks offer full coverage, reduces inflammation, and provides overall muscle/joint pain relief.
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Cool down your core temperature, reduce swelling and relieve aching muscles and joints with this revolutionary take on the ice pack.

❄️Full-coverage: Sized at 12" X 17" to cover large muscle groups in various parts of the body.

❄️Effective: Supplies 20 minutes of doctor-recommended cold therapy without the risk of burns or damage to the skin.
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❄️Clean: Specially formulated antimicrobial gel is non-toxic and eliminates odor.
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❄️Compatible: Safe to use in conjunction with other treatment products, including compressed air massagers and muscle stimulators.
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Click the link in bio or shop online at our Instagram store and achieve pain relief.
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07/08/2021

Turning up the 🔥🔥🔥 today with a new rehab move💪🏼 Want to take your bird dogs to the next level? Let’s add a row! Exercise is great for strengthening the multifidus and protecting that spine!

Here’s how to perform the exercise:

1️⃣ Come down onto all fours and perform a pelvic tilt

2️⃣ While maintaining a braced core, extend one leg back with a strong heel (toes pulled towards you)

3️⃣ Begin with a small weight, and with the opposite hand begin to perform three rows while minimizing movement in the body

Still too easy for you?? Add one of the three below⬇️

🚨Increase reps for rows

🚨 Increase dumbbell weight

🚨 Add a bosu under knee to increase core control

06/02/2021

McGill Curl Up💪🏼
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The #️⃣1️⃣ exercise you should be doing for your low back‼️
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How to perform:

1️⃣ Lay down onto you back with legs extended

2️⃣ Bend one knee - if one side gives you more pain, try bending the knee on affected side

3️⃣ Place hands under low back

4️⃣ Brace core by drawing belly button in towards spine

5️⃣ Lift elbows

6️⃣ Lift head 1-2 inches off the ground

Perform 5 sets of 5 seconds and feel the 🔥🔥🔥 in your core👍🏻
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05/12/2021

GLUTE BURNER🔥🔥🔥
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How to get those glutes activated before your workout?? Try 2x10 reps of these Prone Skydivers for the best glute warmup‼️
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How to perform:

1️⃣ Lay down onto your stomach and bring knees wide while keeping the soles of your feet together

2️⃣ Perform a pelvic tilt by drawing belly button away from the ground

3️⃣ Squeeze the glutes and lift the knees off the ground

One of the best glute workouts I’ve done! Try this out at 🏠 and let me know what you think😁
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05/11/2021

BOSU🌀SURGE
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In love with my new equipment from BOSU! Fill up the container with water for up to 25 lbs of weight‼️
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This piece of equipment can be utilized for everything including strength building, stability, and power💪🏼
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Follow along this week as we break down new exercises you can use with your BOSU SURGE😁
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Check out this KILLER ab workout! Complete 10x pull throughs on each arm and feel that 🔥🔥🔥
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04/29/2021

How to get up off the ground after laying on your back🤔
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Many adults struggle getting up from the ground due to back pain. How do you get up without provoking pain in your back? Follow these steps below⬇️
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1️⃣ Bend one knee towards you, keeping other leg extended

2️⃣ Roll over on the straight leg while bracing core to prevent spinal twisting

3️⃣ Plant knee on the ground and stiffen shoulder to prop up onto your elbow

4️⃣ Pull knee through so you are on all fours (prevent bending the spine)

5️⃣ Walk hands up onto knees while trying to maintain a flat back

6️⃣ Stiffen back as you push down into arms

7️⃣ Pull hips forward while bringing one foot forward into a kneeling position

8️⃣ Squeeze glutes and push through heel into standing position

‼️TIP‼️ Try to minimize spinal flexion (bending forward) as much as possible when trying to get off the ground to prevent unnecessary loading of your back - use those GLUTES & CORE!!
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04/21/2021

Hamstring Strengthening💪🏼🔥
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Many of us hear how important it is to stretch and lengthen your hamstrings - as this can be a prime contributor to low back pain. However, we rarely hear the importance of strengthening these muscles.
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Your hamstrings aid in daily activities such as walking, running, and jumping. They also act as the antagonist to your quads - for instance, they aid in decelerating the knee during extension.
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So don’t forget to strengthen your hamstrings! It’s important to maintain well-balanced musculature to prevent or minimize injury.
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How to perform➡️

1️⃣ Lay down onto your stomach and place a band around your ankles

2️⃣ Pull your toes towards you to create a strong heel

3️⃣ Slowly curl your leg up - bringing heel in towards glute

TIP‼️
Be slow on the extension portion of the exercise. Eccentric movements are vital for building strength but may leave you a little more sore🥴
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04/07/2021

The Lock 🔒 Clam Shell
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Andrew Lock is one of the most well known and innovative physiotherapist in the world. He has been a huge influencer in the way I approach rehab treatment. The only way we progress in anything in life is by challenging what we know to find a new, better way. And this might go totally against what you previously thought.
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The common clam shell involves excessive hip flexor engagement which results in less activity from the glute med - which we are trying to work in this exercise! He has innovated this exercise to MAXIMIZE glute engagement. Here’s how to do it:

1️⃣ Lay on your side with legs extended

2️⃣ Cross the ankle of the top leg over the Achilles of the leg on the floor

3️⃣ Tilt the pelvis slightly forward so the hip is angled down towards the floor

4️⃣ Lift the top leg and feel the glute turn on✅

Try this exercise out at home and notice the difference between a normal clam shell and the clam shell💪🏼💯
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04/02/2021

Russian Twist + Overhead Press‼️
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Strengthening your external obliques is important for maintaining optimal spinal health - which properly braces the spine during twisting/turning movements.
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This exercise works both your external obliques and re**us abdominis by incorporating bilateral movements as well as an overhead movement.
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How to perform:

1️⃣ Place heels on the ground with toes elevated off the floor

2️⃣ Draw belly button to spine to engage your core

3️⃣ Grab a light KB & hinge back while maintaining a flat back

4️⃣ Slow and controlled - alternate dropping the weight to each side and then above your head

After about 6-8 reps you will feel the burn🔥🔥🔥
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Try it out and let me know how you like it! My patients have a love hate this this one🙈❤️
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03/30/2021

Do you know the benefits of cupping🤔
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Cupping has been used for years to decrease inflammation, improve blood flow, aid in pain relief, and also provide relaxation to the muscles.
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Patient is using this treatment to break up scar tissue, draw out toxins, and improve blood flow to the knee after multiple knee surgeries.
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Cupping has been known to help with:

✅ Rheumatic Diseases (arthritis/fibromyalgia)
✅ High Blood Pressure
✅Migraines
✅Lumbar, Thoracic, and Cervical Pain
✅ Improve Blood Flow
✅ Decrease Inflammation
✅Decrease Pain
✅Break Up Scar Tissue

Check out if cupping may be beneficial for you!!
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03/22/2021

Sit ➡️ Stand
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This movement is done several times throughout the day - but are you engaging the right muscles to prevent straining your low back?
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How to perform:

1️⃣ Start seated and bring feet out to hip distance apart

2️⃣ Squeeze the glutes and then drive through the heels as you stand up

3️⃣ Continue to squeeze the glutes on the way down

❌ Try NOT to lean forward - keep it all in the glutes

✅ Maintain slow speed on the way down - do not fall into the chair (glutes control the movement)

Find out if you’re using your glutes or your back to get out of a chair!
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03/19/2021

Kneeling Halos😇
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Looking to incorporate more core stability into your workouts? Here’s one of my favorites!
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How to perform:

1️⃣ Come down to a kneeling position

2️⃣ Bring your foot out to the side - establishing an open hip position

3️⃣ Perform a pelvic tilt

4️⃣ Grab a kettlebell and keep the bottom facing the ceiling as you circle the head

✨Trying to keep the body as still as possible while performing. Focus on maintaining a pelvic tilt to prevent the low back from arching✨
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Try 5 halos clockwise before switching to counterclockwise🕙
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03/18/2021

Reach, Roll, Lift🆙
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This exercise is great for preparing you for an overhead press.
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Works on shoulder mobility and improving scapular strength.
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How to perform:

1️⃣ Come down onto all fours and perform a pelvic tilt

2️⃣ Slide one hand out as far as you can while holding your core tight

3️⃣ Rotate palm to its side and then keep thumb up towards ceiling

4️⃣ Lift arm to shoulder height and feel your scapula slide down your back

Perform 5 reps on each side in preparation for overhead exercises such as overhead press, overhead squat, or even pull ups🏋🏼‍♂️
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03/17/2021

Pigeon Stretch🧘🏼‍♀️
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Best stretch for targeting the piriformis muscle.
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Piriformis syndrome occurs when the muscle becomes inflamed and presses down on the sciatic nerve.
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How to perform:

1️⃣ Come down onto the ground bringing one leg underneath you

2️⃣ Rotate the front leg so the shin is perpendicular to your body

3️⃣ Start with arms extended to feel a deep stretch in the hip

‼️Advanced‼️
Come down to your forearms for an even deeper stretch

Get rid of sciatica and your piriformis syndrome by incorporating a piriformis stretch into your daily routine👍🏻
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