HolistiCare Physical Therapy LLC

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Did you know that the average Gen Z-er has the attention span of a goldfish? 😮

Now I love all my patients, especially the Gen Z-ers who tell me to get straight to the point when I talk on and on about the technical side of physical therapy 😂

While the boomers enjoy hearing my strong claims backed by scientific evidence, Gen Z-ers just want to hear it summarized in 5 seconds 😆

If you’re the latter, this video is for you 😉

No Gen Z-ers were harmed in the making of this video

If you have questions about how Holisticare PT can help you, feel free to DM me. I’m always happy to help :)

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🔹Scapular Dyskinesia🔹

Aka scapular winging or rhomboid syndrome. A commonly misdiagnosed condition for people with shoulder or mid back pain.

This condition can be treated successfully when diagnosed correctly, paired with proper therapeutic exercises 🏋🏻‍♀️

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🔹Shoulder Mobility Drills🔹

The most common shoulder injuries are often associated shoulder mobility restrictions.

Examples include shoulder impingement, capsulitis, rotator cuff tear, or labral tears.

These shoulder exercises will improve your shoulder mobility in multiple planes of movement, which is essential for a healthy shoulder! 💪🏻

Try performing these exercises for 2-3 sets of 10 repetitions

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🔹Thoracic Mobility Drill🔹

Benefits of improving your thoracic mobility:

1) improve overhead mobility for athletes 🏋🏻‍♀️

2) postural correction for rounded shoulders

3) diminishes neck and back pain

Give this exercise a try and let us know what you think!

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Need some ideas 💡 for core work?

Try these exercises which can be done with a simple resistance band !


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Just my rant regarding how having a medical diagnosis can often times hinder patients’ outcomes due to the tunnel vision effect.

Medical diagnoses are meant to guide us, not blind us 👀👁😎

Do you need a medical diagnosis to work with a physical therapist?

Short answer is no. Here are my thoughts on why focusing too much on specific diagnoses can actually hinder successful outcome.

If you sit for 6+ hours each day, your neck most likely needs stretching.

Here are some of my 3 favorite neck exercises

1️⃣ Retraction Extension Neck Exercise
Retract your head and gently look up.

2️⃣ 180° Neck Rotation
Tilt your ear to your shoulder and rotate your head 180° forward.

3️⃣ Shoulder Flexion Against Wall
Have your arms against the wall with elbows locked, focus on driving your head and chest down through your arms.

These exercises will help your stiff neck. If you have some break in between work, I would suggest doing these 5 times every 2 hours ⏱

Give these a try and let me know how you like it 👍

If you have questions about how Holisticare PT can help you, feel free to DM me. I’m always happy to help :)

If you sit for 6+ hours each day, your neck most likely needs stretching.

Here are some of my 3 favorite neck exercises

1️⃣ Retraction Extension Neck Exercise
Retract your head and gently look up.

2️⃣ 180° Neck Rotation
Tilt your ear to your shoulder and rotate your head 180° forward.

3️⃣ Shoulder Flexion Against Wall
Have your arms against the wall with elbows locked, focus on driving your head and chest down through your arms.

These exercises will help your stiff neck. If you have some break in between work, I would suggest doing these 5 times every 2 hours ⏱

Give these a try and let me know how you like it 👍

If you have questions about how Holisticare PT can help you, feel free to DM me. I’m always happy to help :)

Everybody ALWAYS ask me this question:

“This (body part) hurts only when I touch it. Can you fix it??” 😩

The short answer is yes, I can fix it

Actually…you can fix it

How?

By not touching it ex. Knee

Don’t touch your knee and it won’t be a big deal

If you touching your knee is the ONLY time that it hurts, and you’re also able to walk and do things normally around the house, then you are most likely fine

No need to freak out 😆

I hope you enjoyed this fun skit about my favorite type of patients, comment below what types of videos you want to see next! ⬇️😊

If you have questions about how Holisticare PT can help you, feel free to DM me. I’m always happy to help :)

🔹The couch stretch🔹

Perhaps one of the best exercises for knee pain.

Many athletes experience anterior knee pain associated with poor flexibility of their anterior chain (quads + hip flexors 🦵)

This stretch will effectively pre-tension the quads to allow a complete stretch of the anterior chain.

If you have knee pain, give this stretch a try!

🔹Scapular Dyskinesia🔹

Aka scapular winging or rhomboid syndrome. A commonly misdiagnosed condition for people with shoulder or mid back pain.

This condition can be treated successfully when diagnosed correctly, paired with proper therapeutic exercises 🏋🏻‍♀️

🔹Neck adjustments/manipulations🔹

When this technique is performed correctly, it can be powerful in alleviating neck pain and improving mobility.

Due to the speed of the technique, it does come with risks. This is why the technique should only be performed by a trained professional eg. Chiropractors/PTs/ DOs/MDs.

But beware! Adjustments are only effective in managing the musculoskeletal system!

It does not “boost your immune system” or “prevent allergies” or anything that sounds too good to be true!

People who make those claims are likely after your wallet, and are doing a huge disservice to honest, hard working professionals who perform similar techniques.

These techniques can typically resolve musculoskeletal problems within 2-3 months. If someone wants you to buy a huge package for regular adjustments for longer than that, they’re probably after your money💰!

Interested in trying? Let us know, we’re happy to help!

🔹The Overhead Squat 🏋🏻‍♀️🔹

To be able to do an overhead squat properly, one would require:

-proper shoulder, thoracic, hip, knee, & ankle mobility

-adequate core, upper and lower extremity strength

-coordination, motor control, and balance

If you have deficits in any of these areas, you may experience difficulties with this exercise 🥵

This is why providers often use this exercise to examine a persons physical health 💪🏻

Can you do an overhead squat!?

🔹Shoulder Mobility Drills🔹

The most common shoulder injuries are often associated shoulder mobility restrictions.

Examples include shoulder impingement, capsulitis, rotator cuff tear, or labral tears.

These shoulder exercises will improve your shoulder mobility in multiple planes of movement, which is essential for a healthy shoulder! 💪🏻

Try performing these exercises for 2-3 sets of 10 repetitions

🔹Thoracic Mobility Drill🔹

Benefits of improving your thoracic mobility:

1) improve overhead mobility for athletes 🏋🏻‍♀️

2) postural correction for rounded shoulders

3) diminishes neck and back pain

Give this exercise a try and let us know what you think!

This patient is a great example of how pain is more complicated than simple diagnoses such as "arthritis" 🤓👨‍⚕️
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This patient obviously has sever osteoarthritis. When doctors looked at her X-Rays and MRI's, they told her she needed surgery. •••
However, the truth is that her diagnosis of arthritis and imaging findings don't tell the whole story.
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We were able to help this woman to walk pain free by understanding her individual goals, decreasing fear associated with movement, removing maladaptive beliefs (eg. that she won't get better without surgery), normalizing the experience of pain, focusing on function, and education/encouragement for possibility of success😎🏃‍♀️
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This is important to share for all those who were told that their pain is caused by arthritis. Remember it is absolutely still possible to reduce your pain and live a healthy life!✊

Need some ideas 💡 for core work?

Try these exercises which can be done with a simple resistance band !

🔹3 key 🔑 stretches for low back pain🔹

Low back pain is complicated

There is no cookie cutter way of treating it 🍪

With that disclaimer out of the way, these are 3 of our favorite stretches for a well balanced, mobilized lower back!

🔹How To Squat Without Low Back Pain!🔹
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Most people are told to "keep their back straight" while doing squats. But we have seen a trend of people excessively arching their low back while squatting, causing back pain.😣
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Key point 🔑 is to keep the spine in a "neutral" position (left) without excessively arching backward (right). Notice the difference in the angles of the upper body in the two positions.
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You can also see how the pelvis position changes from the 1st video to 2nd video to a more neutral position, hinging at the hips to take pressure off of the low back.
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If you have low back pain while squatting or deadlifting, feel free to contact us or your local PT for help!👍🏋

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