Bell Physical Therapy, Performance & Wellness

10/04/2023

Check out this great event coming up this weekend on Saturday October 7th from 9-12 in Laguna Hills, for anyone who is a parent, a grandparent, about to be a parent, knows parents, and for kids ages 0-18.

We’ll be there!

11/29/2022

11/16/2022

Check us out tonight for a FREE workshop at The House of Power!

11/09/2022

Here is a great post from our friends at The Physical Therapy Project

We do things differently than most PT clinics. We don't let insurance dictate the care you receive and therefore feel we can provide higher quality physical therapy care. But with that comes the need for educating our clients, friends and family on what exactly it means to be an out of network provider. We hope this helps bring some knowledge and clarity to our care model. It's exciting to be a part of re-humanizing and re-defining what healthcare should look like.

10/10/2022

It’s World Mental Health Day!

Mental health is a big part of the rehabilitation process and must be addressed. Take some time for yourself away from your electronics and clear your head. Give yourself a mental “reset.”

Mental health is also a huge pandemic in the World and in many cases neglected. We are living through strange times and if you are looking for assistance check out the great links below:

sesh



hollistics.psychiatrist

09/19/2022

Just messing around with core stability, glute control, and fascial slings.

Teaching and instilling pelvic and core control in our clients with low back and SI joint pain is priority #1!

08/08/2022

Check out this modification to the row!

This transforms an exercise and changes it from one that is mainly works one arm at a time to one that challenges every aspect of your body!

This movement is excellent for all athletes, especially those that utilize their core with their arms (umm…almost everyone). Watch for all sorts of compensations to appear, like lumbar extension 👀 or extra gripping, just to name 2.

08/02/2022

A little dynamic strengthening is an excellent choice for working the rotator cuff.

IMHO I don’t believe that enough people train the rotator cuff functionally, or in a closed chain position, such as bearing weight through one’s hands.

This exercise attempts to close the gap from open chain to closed chain and allows the body to rotate on a fixed position, rather than the other way around.

You can see in this video the client has a difficult time achieving end range positions without compensating through his low back - still work to be done!

07/29/2022

What do we see here?

This is an in-home evaluation on a client who continues to have shoulder pain with his golf game.

While the scapulae (shoulder blades) coming off of the rib cage isn’t always detrimental, in this case, it is a little excessive.

These shoulder blades are the anchors of the rotator cuff, and without the shoulder blades being correctly positioned, the rotator cuff cannot optimally function.

07/26/2022

This is one of my favorite slideboard and Valslide exercises. It forces your core to remain stable while your shoulders are driving the movement.

It is deceivingly difficult, give it a shot!!!

07/25/2022

Single arm movements + dynamic strengthening brings out compensations!!!

This individual is very strong in certain areas, but continues to have back pain. In order to help figure out how his body is compensating, he was placed in a weight bearing position.

07/19/2022

Thoracic mobility is the KEY to long-term shoulder health.

Poor thoracic mobility ➡️ nonoptimal alignment and decreased stabilization through the shoulder blades with movement ➡️rotator cuff is in a more vulnerable state for injury.

If you are an overhead athlete under repetitive stress to the shoulder, you MUST maintain good thoracic mobility not only for protecting your shoulder from injury, but also to achieve optimal mechanics and performance.

Other reasons to work on your thoracic spine:
Low back or neck pain: If you have stiffness through your thoracic spine, you compensate with more movement above and below, resulting in pain.
Better breath control: The ribs attach to the thoracic spine! If the spine is stiff the ribcage can't expand!

When performing exercises with a foam roller make sure to move SLOWLY and with CONTROL

Stay Tuned for more progressions of mobility and strengthening through the thoracic spine...

07/18/2022

Here is a great bridge progression for the posterior chain and the superficial back line, for those of you fascia geeks.

When performed (slowly) properly, this is a great way to strengthen your neck in conjunction with your back and hips!

07/13/2022

Have some fun and be great with your shoulder and posterior chain work. Tying them together is a huge benefit for the best functional outcomes!

Check out Bell Performance Physical Therapy for any aches and pains that you are having and we will help you get back in the game!

07/11/2022

Train your body by allowing muscle groups to function together!

It is perfectly acceptable to isolate muscles, but to train like your body performs on the field you need to stop isolating body parts!

07/08/2022

Reverse Hyperextensions are an excellent exercise to teach your glutes to be the primary hip extensor - rather than your body utilizing lower back extension to accomplish a similar range of motion as a compensation. This leads to significant lower back pain!

07/07/2022

An oldie, but a goodie!

There are many variations to this exercise and it teaches you how to stabilize with overhead movements. Many of us are lacking range of motion, strength, or both!

07/05/2022

Developing eccentric strength in the posterior shoulder is essential for stabilization and the prevention of injuries!

In pitchers during the deceleration phase, the arm experiences angular velocities in the shoulder of almost 7,000 degrees/sec making it one of the fastest known human motions. That is about 1,200 RPM which is comparable to the rotational speed of some car engines during cruise control, while traveling at about 50 MPH! Additionally, the rotator cuff and the labrum take the brunt of the 1090 N (245 lbs) compressive force needed to slow down the arm.