360 Wellness- Physical Therapy

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United States
Lubbock, TX
360 Wellness- Physical Therapy

Outpatient orthopedic PT clinic. Specializing in sports rehab, women's health, and TMJD!

01/22/2024

Unlocking the Myth: IT Band Tightness 🤔💡
Let's dive into the mystery of the IT band! 🏋️‍♂️ Contrary to popular belief, your IT band doesn't actually "tighten" like a rubber band. 🚫🙅‍♂️ Let me break it down for you as your friendly physical therapist! 💪👩‍⚕️

🔗 Anatomy Lesson: The IT (Iliotibial) Band isn't a muscle, but a tough band of connective tissue running from your hip to your knee. 🦴 It's like a stabilizing highway for your leg movement!

🤝 BFFs with TFL: Meet the Tensor Fasciae Latae (TFL) muscle - the IT band's neighbor and partner in crime! The IT band connects to the TFL. 🤝 They work together to coordinate your hip and knee movements. 🕺💃

🔄 Dynamic Duo: The IT band and TFL have a dynamic relationship, but the IT band itself doesn't contract or relax like muscles do. It's more of a passive structure, responding to the actions of its buddy, the TFL. 🔄

🚫 No Knots Here: So when you feel that "tightness," it's often the TFL getting a bit overactive or the surrounding muscles causing tension. Stretching the IT band directly might not be the magic fix! 🎩✨

💆‍♂️ What to Do?: Focus on addressing the TFL and surrounding muscles through targeted exercises and strengthening. 🏋️‍♀️ It's all about finding balance and harmony in the hip region!

Remember, knowledge is power!

01/19/2024

Understanding Diastasis Recti from a Pelvic Health PT Perspective 🌟
👋 Let’s dive into Diastasis Recti – a normal process during and after pregnancy that deserves our attention and care.

🔍 Diastasis Recti 101: Diastasis Recti is the natural separation of the re**us abdominis muscles to accommodate your growing bundle of joy. During pregnancy, the uterus expands, and the connective tissue (linea alba) stretches, creating a gap between these muscles. It's a physiological response, not a flaw.

💡 Why It's Normal: Embrace this process – it's your body adapting to the incredible journey of pregnancy. Your muscles are making room for your little one's growth. No need to stress – it's not a sign of weakness, but a testament to your body's amazing ability to nurture life.

🔧 Closing the Gap Postpartum – PT Tips:
1. Pelvic Floor Activation: Notice I didn’t say do a bunch of kegels. Activation is about learning how to relax and contract your pelvic floor muscles without compensation. The pelvic floor provides foundational support for your abdominal muscles.

2. Transverse Abdominis Engagement: Focus on activating the deep core muscles by drawing your belly button towards your spine.

3. Breathing Techniques: Learn diaphragmatic breathing to enhance core stability without putting excess pressure on the abdominal wall.

4. Tailored Exercise Plan: Consult with a pelvic health PT for a personalized program addressing your unique needs and recovery timeline. Everyone is different!

👩‍⚕️ Be patient, be kind to yourself, and prioritize your pelvic health. Here's to embracing the strength within you! 💪❤️

01/17/2024

As a physical therapist, I often see clients hoping that targeted exercises alone will alleviate chronic pain. While exercises play a crucial role, it's essential to understand that pain is a complex puzzle with multiple pieces.

1️⃣ Fascial Restriction: Don't underestimate the power of your fascia! These connective tissues surround and support muscles, bones, and organs. When restricted, they can contribute to pain. Incorporating myofascial release techniques can be a game-changer.

2️⃣ Movement Patterns: Assessing and improving how you move is key. Addressing improper movement patterns not only relieves pain but also prevents it from returning. Let's break those old habits and create new, healthier patterns!

3️⃣ Posture Habits: Your posture affects your entire body. Long hours at a desk or poor standing habits can contribute to pain. Let's work on changing your posture frequently to counter your typical postures.

4️⃣ Nutrition: Believe it or not, what you eat can impact your pain levels. Inflammation, a common contributor to pain, can be influenced by your diet. Let's explore how nutrition can be a powerful ally in your pain management journey.
Remember, it's about addressing the root causes, not just the symptoms. If you're struggling with chronic pain, start with picking one thing to change! Your journey to a pain-free life starts with understanding and addressing the bigger picture. 💪

01/13/2024

🚨 Posture Alert! 🚨 As your friendly neighborhood physical therapist, I can't stress enough how important it is to break free from that one posture trap! 💼 Whether you're working from your desk, binging your favorite shows, or scrolling through social media (guilty! 🙋‍♂️), staying in the same position for too long can wreak havoc on your body.

Here's the deal: our bodies are designed for movement! 🕺💃 Prolonged sitting or standing can lead to muscle imbalances, joint stiffness, and overall discomfort. Mix it up throughout the day by changing your posture—stand, stretch, walk around. Your body will thank you! 🙌✨

So, let's make a pact to give our spines some love and break free from the sedentary slump. Your future self will be grateful for those posture-changing moments!

01/10/2024

Fascial restriction refers to the tension or tightness in the connective tissue, known as fascia, that surrounds and supports muscles, organs, and other structures in the body. Fascia is a three-dimensional web of collagen and elastin fibers that plays a crucial role in maintaining the body's structural integrity.

When fascia becomes restricted, it can lead to limitations in range of motion, discomfort, and pain. This restriction may result from various factors such as injury, inflammation, poor posture, or repetitive movements. Fascial restrictions can affect different areas of the body, leading to stiffness and decreased flexibility.

Therapies like myofascial release and cupping aim to address fascial restrictions by applying pressure and stretching techniques to release tension in the fascial tissue. These approaches help improve blood circulation, reduce pain, and enhance overall mobility.

Understanding and addressing fascial restriction is crucial for promoting optimal tissue health. Whether through targeted exercises, manual therapies, or a combination of approaches, addressing fascial restrictions can contribute to improved flexibility, reduced pain, and enhanced overall functional movement.
The best way to test for fascial restriction and start treating in my opinion is via cupping. Comment “Cupping” and I will DM you with more info.

12/28/2023

Mobility is KEY to be injury free! Mobility with stability is even better!!! My course helps you regain both to set you up to maximize your strength training. https://360wellness-pt.com/courses

12/22/2023

Mobility in all planes is SO important to replicate movements you do in your everyday life. If you don't have good mobility, your body will find a way to compensate & lead to injury! Check out my Postpartum 12-Week Rehab Program, mamas!!! https://360wellness-pt.com/courses

12/21/2023

Tightness felt in the jaw is not always muscle. Often the fascia is stuck causing relentless restriction!

12/20/2023

Activating more than one muscle group together helps get you back to more real-life, functional movements. Stability of the core can be tough to regain postpartum. My program will take you from day 1 to 12-weeks, and get you ready to return to whatever it is you love!!! https://360wellness-pt.com/courses

12/16/2023

Establishing correct diaphramatic breathing postpartum does not come natural to most. It is VITAL you restore correct breathing habits to prevent dysfunction like prolapse! https://360wellness-pt.com/courses

12/13/2023

Strength & stability are super important to establish before returning to something like running postpartum. I put together a program that will set you up for success!
https://360wellness-pt.com/courses

12/11/2023

Yall!!! The Postpartum Return to Exercise Program is here!!! 12-weeks of restoring breath, mobility, stability & strength. Here is an exercise from the stability portion. To learn more about this program & to purchase visit https://360wellness-pt.com/courses

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12203 Quaker Avenue, Suite 6
Lubbock, TX
79424

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