Laurel Hill - Doctor of Physical Therapy

03/09/2021

🐥Bird Dog🐶

🤓Learn how to maintain core stability while your limbs are moving.

✅Translates to keeping a stable core when squatting, deadlifting, cleans, lunges, step ups etc.

✅Great exercise to help low back pain

👉Give it a try

01/23/2021

It’s GAME DAY!!!

Feels good just saying that😁

12/15/2020

Skater Squats!

👍🏻Great way to build some single leg strength!

1️⃣Basic Skater Squat
🔅Keep all weight on front foot
🔅Don’t assist with back leg at the bottom

2️⃣Elevate Surface to make it easier
🔅Find a height that you can control the movement without cheating😉

3️⃣Load it!
🔅Build strength by adding weight

4️⃣Counterbalance
🔅Use a light weight to act as a counter balance
🔅Easier version

❗️Find a combo that works for you and BUILD THAT STRENGTH💪🏻

😁Bonus challenge at the end.
❓Can you beat the challenge⁉️

12/07/2020

Skating Stability🏒

😍Love this cone drill for single leg stability

🤓Having single leg control is key🔑 to staying on your feet and generating powerful strides👊🏻

❇️Push each cone out as far as possible
🔅Note the angles that mimic skating and crossovers

❇️Tap each cone without putting your foot down
🔅Don’t put any weight through the cone

❇️ 3 sets of 5 rounds (touching each cone 5x)

❗️Can you get through all the sets without losing your balance?⁉️
🔅I almost did at the end🤣🤪

😁Shout out to .caleb.burgess for this lit exercise🔥

11/04/2020

✅POST-GAME RECOVERY

❓Do you love your muscles❓Are you taking care of them after a hard game or practice❓

❇️ Try these stretches to help calm down your system and decrease soreness.

❗️Hold each stretch for 2 sets of 30s❗️

1️⃣Samson Stretch
2️⃣Glute Stretch
3️⃣Mid-Back Twist
4️⃣Hamstring Stretch
5️⃣Low Back Twist
6️⃣Figure 4
7️⃣Quad Stretch
8️⃣Butterfly

✅Try it out after your next game or practice👊🏻

❗️Comment if you love hockey❗️

10/31/2020

✅DYNAMIC WARM UP

❓Are your muscles ready when you hit the ice❓

❇️ Be sure to put your muscles through dynamic movements

❗️Set a distance about 50ft❗️

1️⃣Knee Hugs
2️⃣Quad Pulls
3️⃣Hip Cradle
4️⃣Hip Rotations
5️⃣Lateral Lunge
6️⃣Toe Scoops
7️⃣Perfect Stretch
8️⃣Inverted Hamstring Reach
9️⃣Frankenstein

✅Try it out before you play👊🏻

❓Are you playing hockey this weekend❓

10/31/2020

✅DYNAMIC WARM UP

❓Are your muscles ready when you hit the ice❓

❇️ Be sure to put your muscles through dynamic movements

❗️Set a distance about 50ft❗️

1️⃣Knee Hugs
2️⃣Quad Pulls
3️⃣Hip Cradle
4️⃣Hip Rotations
5️⃣Lateral Lunge
6️⃣Toe Scoops
7️⃣Perfect Stretch
8️⃣Inverted Hamstring Reach
9️⃣Frankenstein

✅Try it out before you play👊🏻

❓Are you playing hockey this weekend❓

10/28/2020

10/26/2020

CORE TABATA!

8 Rounds of 20s work, 10s rest:
*Alternate between
1️⃣Hollow Body Hold
2️⃣Superman Hold

❇️Build core stability
🔅 Having a good foundation allows for higher strength output
🔅 Function movements start from the core and move to the extremity
❗️What works better? Jumping from a solid rock? Or jumping from a pile of sand?

❇️Hollow Body
🔅Make sure your low back maintains contact with the floor
🔅Chose a version that is challenging but allows you to keep good form
🔅As you get tired, scale back to an easier version to maintain that form

👊🏻SIMPLE and EFFECTIVE❗️

10/21/2020

COMMON HOCKEY INJURIES: UPPER BODY

❇️I am a Doctor of Physical Therapy! It is my passion to get players back in the game and playing their best.
🔅Book an appointment through the link in bio!
🔅Physical Therapy appts
🔅Personal Training appts

1️⃣Acromioclavicular (AC) Joint Separation
🔅A joint between your clavicle (collar bone) and your shoulder blade on top of your shoulder
🔅The ligaments that hold this joint together get stretched
🔅Usually caused by a direct blow to the shoulder
🔅Depending on how severe the injury it can take take anywhere from 2 weeks to 6 months

2️⃣ Shoulder Dislocation
🔅Anterior (forward) dislocation is most common
🔅Caused by blow to the back of the shoulder
🔅High rate of recurrent dislocations (especially for younger athletes)

3️⃣Clavicle Fracture
🔅Most common fracture in hockey
🔅Caused by fall or direct blow

🔑 To reduce risk of these injuries is through strength
❗️Stay tuned for specific exercises to reduce these injuries

❇️Injuries are going to happen in hockey and that is okay!
✅ Our bodies are great at healing themselves with the right treatment!

@ Danbury, Connecticut

10/20/2020

Lower Body Hockey Accessory Workout!

We went over specific exercises to reduce common hockey injuries.

Here’s how you put it together in a workout!

3-5 Rounds:
3ea Hip Airplanes
5 Reverse Nordic Curls
10ea Skater Pass
5 Nordic Curls

Add this to your workouts this week👍🏻

❇️I am a Doctor of Physical Therapy and it is my passion to get players back in the game
🔅If you have an injury book an appointment through the link in bio!

🔅 Physical Therapy Appointments
🔅Personal Training Appointments