Onward Frederick

18/06/2025

I find that many gymnasts have difficulty feeling what it is like to bring their lumbar spines to neutral and slight flexion (hollow). When introducing the basics to introduce lumbar flexion with the lumbar camel using a band or tactile cue can help.

The resistance of the band can act as a feedback to a gymnast to feel what should be moving. Many times when initiating this movement only the upper or mid back with move leaving the lumbar spine remaining in extension.

If you gymnast is having difficulty with basic active lumbar flexion drills, give this add on a try!

Many gymnasts have difficulty feeling what it is like to bring their lumbar spines to neutral and slight flexion (hollow). When introducing the basics to in...

16/06/2025

If a gymnast is unable to maintain a proper hollow position for the set duration expected in conditioning or exercise programming then take a few steps back vs trying to force what isn't there.

The easiest option in a one on one setting is to decrease the duration of the hold and break it up into sets to reinforce the overhead hollow position. When fatigue starts to set in and arching in the lower back occurs, stop, rest and reset.

In a group setting where commonly 30 seconds to 1 minutes holds are expected. Every gymnast is going to be at a different level and rather than letting half the gymnasts reinforce a poor position, giving modification options as needed will be most impactful.

Simply bringing the arms or legs closer to the center of mass of the gymnast should make the skill easier and allow for proper muscle engagement. Teaching a gymnast regressions and progressions while in rehab or training will allow for the proper stimulus to be achieved when prescribing the hollow hold. Modifications can be made to ensure the proper shapes are being held vs stressing into lumbar extension to compensate.

If a gymnast is unable to maintain a proper hollow position for the set duration expected in conditioning or exercise programming then take a few steps back ...

12/06/2025

Many times tight hip flexors are blamed for excessive arching with hip extension, but is that the whole story?

If you watch how many gymnasts move, you will noticed the initiation of arching at the same time as hip extension, where there is no tension yet on the hip flexors, but the back already starts to round. These exercises here will teach the gymnast whole to maintain a flat back and at the same time open the hips.

Establishing this movement pattern early in the rehab process will allow for the ability to isolate strengthening to the hips without excessive stress on the back. Allowing the motor control to develop overtime into gymnastics skills will allow for less reps and amount of low back arching with common movements like heel drives, take offs, and leaps.

Many times tight hip flexors are blamed for excessive arching with hip extension, but is that the whole story?If you watch how many gymnasts move, you will n...

10/06/2025

https://www.youtube.com/watch?v=8XGnS9mUcMU

Many gymnasts tend to only round their upper backs during the hollow position with their lower back either straight or sometimes arched. This is patterned over years and the inability to activate the muscles to round the low back develops along with tightness of the lumbar musculature as a result. This combination adds a general arch/extension stress at rest for a gymnast adding to the typical extension load that happens with some many of their skills potentially leading to stress injuries.

These 2 exercises are great for any gymnast to establish which muscles should work and feel the lower back rounding without the upper back round.

For rehab purposes this is a great way to unload the lower back musculature to relieve pressure and actually stretch the lower back, but also a great starting point to restabilishing proper movement patterns.

Watch how your gymnasts move. Do they bend their low backs while hollowing? Do they even bend it during forward bends or pikes? Take a look and give them these exercises to establish movement variety in the lumbar spine and spend less time in extension.

Many gymnasts tend to only round their upper backs during the hollow position with their lower back either straight or sometimes arched. This is patterned o...

11/03/2025

Dr. Zach Aguiar is a Doctor of Physical Therapy who blends expert knowledge with a personalized approach to help clients recover from injuries, enhance performance, and achieve long-term wellness. He specializes in treating gymnasts, CrossFit athletes, and runners, ensuring they stay strong and injury-free.

Certified in dry needling, Zach not only incorporates this technique into his practice but also teaches it to rehab professionals nationwide through the Institute of Clinical Excellence.

Beyond the clinic, he is passionate about fitness, with experience competing in collegiate gymnastics, CrossFit competitions, and, most recently, ultramarathons. He is also a proud husband to his loving and supportive wife, Lauren, and a dedicated father to two daughters who inspire him to grow every day.

28/08/2024

Onward Physical Therapy Blog Post!

https://onwardphysicaltherapy.com/stress-fractures-in-runners/

Stress fractures in runners occur when bones weaken due to aggressive training or inadequate recovery, often affecting high-risk areas like the hip, lower leg, and foot. Diagnosing stress fractures typically involves MRI as it's more reliable than X-rays. Treatment includes reducing or pausing running, adjusting training to low-impact activities, ensuring proper nutrition, and performing biomechanical assessments. Strength training with heavy loads is crucial for prevention and recovery.

24/08/2024

Onward Physical Therapy Blog Post!

https://onwardphysicaltherapy.com/preventing-back-pain-in-crossfit/

Preventing back pain in CrossFit involves addressing common causes such as programming errors, insufficient low back strength, and mobility limitations. Key strategies include varying movement patterns, ensuring adequate rest, incorporating specific low back strengthening exercises like Reverse Hypers, and improving hip and upper back mobility. Monitoring workout frequency and addressing individual weaknesses are crucial for maintaining back health and avoiding injuries.

21/08/2024

Onward Physical Therapy Blog Post!

https://onwardphysicaltherapy.com/a-guide-to-conditions-treated-with-dry-needling/

Dry needling is a technique used to treat muscle pain and tension by inserting non-medicated needles into muscles. It's different from acupuncture and can be particularly effective for cervicogenic headaches, TMJ pain, rotator cuff strains, and lower back pain. Onward Physical Therapy employs electro-dry needling, which involves using electrical currents with needles to reduce muscle tension and pain. This method is less painful than traditional trigger point needling and enhances mobility and rehabilitation outcomes.

17/08/2024

Onward Physical Therapy Blog Post!

https://onwardphysicaltherapy.com/hip-pain-in-runners/

Hip pain in runners can result from improper running technique, muscle imbalances, or bone stress injuries. Effective treatment includes assessing and improving running form, addressing muscle strength and flexibility, and identifying bone stress injuries early. Seeing a physical therapist can help diagnose the root cause and create a tailored recovery and prevention plan.

14/08/2024

Onward Physical Therapy Blog Post!

https://onwardphysicaltherapy.com/achilles-tendonitis-diagnosis-treatment/

Achilles tendonitis involves pain and inflammation of the Achilles tendon due to overuse or increased training volume. Diagnosis includes pain during activities like running and calf raises, and treatment focuses on strength training and gradual loading rather than stretching. Early intervention, guided by a physical therapist, can expedite recovery and prevent further injury.

10/08/2024

Onward Physical Therapy Blog Post!

https://onwardphysicaltherapy.com/the-role-of-manual-therapy-in-treating-tmj-disorders/

Manual therapy effectively treats TMJ disorders by alleviating pain and improving jaw function through techniques like soft tissue massage, joint mobilization, and dry needling. These hands-on methods, combined with exercises, address issues like teeth grinding and joint imbalances, enhancing overall quality of life. Personalized treatment plans are crucial for effective relief and long-term improvement.

07/08/2024

Onward Physical Therapy Blog Post!

https://onwardphysicaltherapy.com/shin-splints/

Shin splints encompass several lower leg conditions often resulting from imbalanced training and recovery. Accurate diagnosis is crucial for effective treatment, which may include stretches, strength training, and adjustments in running technique. Preventing shin splints involves proper training plans, good technique, adequate nutrition, and strength training.