Plexus Physical Therapy

01/11/2022

03/15/2021

02/26/2021

01/07/2021

Reclaim your life by learning exercises that are safe, beneficial, and appropriately challenging. This class is based on the exercises we teach our physical therapy patients to help them improve their balance, movement, posture, flexibility, strength, and coordination.

Link in bio!

Some of the exercises you will learn include:

LSVT BIG - research have shown that the LSVT BIG movement exercises improves coordination, walking, and other important aspects of Parkinson's Disease.

Stretches - improving the stiffness and flexibility of your joints and muscles decreases discomfort and strain

Posture - holding yourself in better posture creates a foundation to do everything with greater ease.

Balance - improving your balance helps you do your everyday activities safely

Strength - stronger muscles are resistant to tightening up from overuse. Stronger muscles also improves posture, balance, and safety.

This class is taught by Daniela Cervantes, NASM certified personal trainer. She has worked with numerous physical patients with Parkinson's Disease at our office, and has developed this course based on these experiences. The class specifically address the type of challenges one faces while maximizing the beneficial effects of exercise on our brain and fitness.

Link in bio!

Learn more at our website
www.plexusphysicaltherapy.com/parkinson-class
RSVP via OnZoom
https://on.zoom.us/h/plexus/

10/07/2020

Strong shoulders helps us maintain good posture by staying relaxed, because they are not easily overloaded. They also helps us use our arms to prop and lift ourself up.

Learn the simple "around the world" exercise to strengthen all the fibers of your pectoral chest muscles, your deltoid muscles, and rotator cuff muscles.

It's an important exercise we practice in our Parkinson's exercise class and is also good for other people who wish to improve their shoulder and posture!

Learn more about our online Parkinson Exercise class! Link in bio.

10/05/2020

🥊Boxing is a great way to improve speed, flexibility, reaction time, and of course strength! It's an essential component of our Online Parkinson's Exercise Class!

🙌 Follow us to learn more useful exercises and drills to feel better and live better!

👩‍💻 Learn more about our Online Parkinson Exercise Class, check out our link in bio!

09/30/2020

Strong hand muscles helps us use our arms and hands without pain. 💪

This exercise uses the natural movement of grasping and hand opening moving through the natural resistance provided by a box of beans. The exercise was inspired by the hand conditioning methods in kungfu: working with and striking beans and rice to develop hands that can break bricks!

We don't necessarily have to break bricks. But we will have hands that are bulletproof for our daily life! 🧱🤛

09/28/2020

Learn my favorite stretch for back pain when you sit too long. Prolonged sitting causes shortening and tension of the psoas hip flexor muscle. This muscle connects to the spine and causes aching discomfort right in the middle of your low back and sometimes radiates horizontally from the middle.

A lot of people perform a hip flexor stretch in a manner that puts pressure on the spine. But we want to release the tension in the hip flexor as that's where the pressure is actually coming from.

This modified hip stretch, unofficially called the Captain Morgan, targets the psoas muscle while protecting the spine.

Try it out! Did you feel the stretch? Were you able to tuck your pelvis? Does it seem counter intuitive to do a slouchy standing to fix pain from slouchy sitting? Let us know about your experience in the comments. 🙏

09/25/2020

🎾 Relieve your tennis elbow and arm pain! One factor in tennis elbow is tension in your wrist extensor muscles, in particular the extensor carpi radialis on the back of your arm.

⌨️ These muscles can get tense due to overuse, improper keyboard placement or use, or weakness of arm and hand muscles.

🐟⬅️🦢 Today's exercise tip is called the Goose Eats Fish. I know that sounds crazy but it will help you! 😁

This simple exercise stretches out your extensor carpi radialis muscles on the back of your forearm. It's an easy way to relieve pressure in the elbow and wrist.

Follow us for more tips and tricks to improve the way you move!

09/23/2020

Release your zoom face! Constantly looking professional on the computer can create tension in our facial muscles such as the temporalis and the masseter.

Tension in these muscles can contribute to headaches, neck stiffness, and TMJ pain. Zoom isn't going away anytime soon but we can help make the tension go away!

Learn two simple ways to massage your fascial muscles. Feel your best while working from home!

09/21/2020

Did you know lumbar support feels better when it's not placed on your lumbar? Learn a simple way to sit and feel better in 2 minutes!

09/19/2020

Balance your muscle groups and improve your posture. Taichi and martial art practices are great for your health! But any activity with a purpose will have a bias (towards that purpose.) For some people, we can get tight in our shoulders, chest, knees and thighs.

Learn 5 physical therapy exercises demonstrated by certified personal trainer that can help balance your muscle groups and optimize your training.

1. Rotator Cuff - Shoulder External Rotation
2. Shoulder Blade - Lower Trapezius Y's
3. Middle Back Posture - Prone Thoracic Spine Extension
4. Gluteus Maximus - Sidelying Clam Shells
5. Core -- Side Plank with Open Book

Visit our YouTube for the full instructional video referenced by this trailer! Link in Bio.

09/18/2020

How to make your shoulders feel better? Working hard all day (or playing too much on our phone) can make our chest and shoulder feel tight. The doorway stretch is a simple way to release your pectoralis muscles in 30 seconds.

The pectoralis muscles connect your shoulder to your torso. When they are too tense, they contribute to pulling your shoulder and upper back forward. That puts extra pressure on your neck and your trapezius shoulder muscles.

Notice how your shoulders feel tighter if you shrug them forward? Now let's reverse it in a simple stretch demonstrated by Daniela. Let us know how you feel afterwards in the comments!

Daniela is a NASM certified personal trainer helping our patients and clients fulfill their goals. She's the most thorough and caring personal trainer I've ever met. And she's just nice enough to make sure you don't quit her tough love workouts! 😁 If you'd like personal training, visit our website for details or DM us here!

Follow her for more fitness and nutritional tips.

09/16/2020

Do you have little nagging issues that are not bad enough to see a doctor or physical therapist for, but you would like to ask a physical therapist a few quick questions about? You can!

Do you want to know a little more about how to warm up, exercise, or otherwise maintain your health, but don't have time to book an appointment with a PT or a trainer?

We have felt that annoyance and developed for you a convenient solution.

Introducing our micro sessions of online wellness coaching with our physical therapists! You can video chat, message, and video message with your personal expert from the safety and convenience of your home.

Enjoy the peace of mind of having expertise to guide you. Check out our virtual wellness coaching service.

Link in bio.

08/04/2020

Visit our health tips blog on today's tip about posture and ergonomic setups!

www.plexusphysicaltherapy.com/healthtips/2020/8/4/how-to-get-perfect-posture

People ask me to help them find their perfect setup and perfect posture. We can’t really find the perfect thing to rely on and the perfect way to stay still for 8 hours. Instead, I help people improve their strength, flexibility, and habits so that they can be comfortable throughout their dead.

11/29/2018

Mobilization with movement for thoracic rotation helps pain or stiffness with turning. Great for golfers and people with low back or neck pain too! Learned