Did you know that research supports deadlifts as one of the very best exercises to help those dealing with low back pain?
When done correctly, deadlifts help strengthen your core, back and legs and teaches your body to use your muscles in sequence. This improves activation and promotes stability, resulting in long term decrease in low back pain.
Check out these tips for how to safely perform the deadlift and implement it into your routine!
Adding single leg work to your routine is a great way to supplement the core movements like squats and deadlifts.
Give these 3 a try and add weight as needed to acheive the stimulus you are looking for with your workout!
Left: Traditional Lunge- Stepping forward or backwards alters the muscles that are getting the most load.
Middle: Step ups- Be sure to use the leg on the box and avoid vaulting from the leg on the ground.
Right: Bulgarian Split Squat- Technically classified as a squat, this one is a fantastic glute activation exercise.
🏋️♀️Squatting is one of main functional movements we do as humans, and should be trained regularly. 🏋️♀️
Solid patterns here give us stability and coordination with daily activity and helps reduce the risk of injuries.
There are so many variations of the squat, but here are three of the most common.
👉Back Squat (Left)
👉Front Squat (Middle)
👉Overhead Squat (Right).
More posts to come this month highlighting other squat types.
So excited to be able to bring Physical Therapy services to the members of Peak Fitness! 🎉
Looking forward to continuing to grow in the community and making fitness forward services as readily available as possible! 🏋️♂️
It's not always about the weight, and these squats are proof!
Twenty reps with a PVC will feel like a full workout.
These are a great option for:
👉 Strengthening the upper back.
👉 Improving positioning on the overhead squat.
👉 A fantastic alternative for those who struggle to reach full depth.
Looking for some new shoulder mobility drills you can do with a PVC pipe?
Here are 4 of my go to's.
Remember, there are several smaller muscles in the shoulder and the rotator cuff in particular, so take these slow and avoid bouncing as you go!
Recovery is as important as training.
🏃♂️Regardless of your training style, let's fuel your recovery and keep your body working at its peak. 🏋
💪 Check out our Performance Recovery Session where we'll cover all the bases to keep you primed to continue to chasing your goals:
✅ Soft Tissue work
✅ Cupping
✅ Dry Needling
✅ Mobility Training
🎉 $99 September Special 🎉
PM me for Details!
🏋️♂️ Squatting is one of the most basic movement patterns that our bodies are made to do.
The problem is that our environments have adapted so we rarely have to achieve a full squat during our daily routines.
🕝 Spending 2-5 cumulative minutes in the bottom of a squat daily will keep your joints loose and promote improved mobility throughout your body.
🤔 Think about keeping your chest forward and drive your knees out with your elbows for an added stretch.
👉 If you aren't able to hold the position yet, put a book under your heels to start.
The QL or Quadratus Lumborum is a muscle deep in the low back that is frequently tight and weak and can be a source of low back pain for many.
This exercise, although it looks funny, is a great way to activate and strengthen QL and promotes improved mobility in the spine.
Throw this one in as a finisher to your workouts for some extra work!
Happy Mobility Monday! 🌟
This week, we'll focus on the ankles. 🦶
Tight ankles can cause strain and discomfort throughout your body and put a damper on your squatting and training performance.
Spend a little extra time this week and give your ankles that much-needed freedom of movement before you kickstart your activities.
💪 Your ankles will thank you later!
Whether you are a competitive weight lifter or just looking to to put luggage in the overhead bin, having quality shoulder mobility is a must.
Often, poor mobility in the latissimus dorsi or "lats" are a major contributor to poor overhead positioning.
Here is a great stretch for those dealing tightness and difficulty accessing full overhead positions.
If you have tight shoulders or difficulty with overhead movement, give this series a shot.
Use a light band and allow for about 30 seconds in each position.
Great for pre-workout mobility or as a cool down stretch after exercise.
Have you heard about dry needling but don't know what it is or how it works?
Here are three Dry Needling benefits that I target regularly with my patients.
👉 Recovery: Needling with low level stimulation improves the pumping of fluid, clearing toxins and bringing nutrients to our muscles to promote rapid recovery.
👉 Pain relief: Targeting specific areas reduces tissue irritability and improves communication of the muscle with your nerves and brain.
👉 Mobility: We can create immediate improvements in mobility by targeting restricted muscles. Then we can strengthen muscles appropriately with less limitation.
Experience the difference with Core Concept Physical Therapy. We specialize in working with active individuals who prioritize maintaining a healthy lifestyle.
Whether you're seeking guidance to maximize your healthy routines or need assistance with a nagging injury, we've got you covered!
Feel free to reach out via private message if you have any questions or want more information!
If you have a tight low back or are looking to relieve tension after lifting, give this series a shot.
Often, our leg muscles strap down the pelvis putting tension on the lower back. Taking a few minutes to help lengthen them can really help individuals dealing with non specific low back pain.
Couch Stretch: Keep your hips square and knee tracking forward. Maintain an active core and keep your ribs down to avoid arching in the back. Push your hips forward and hold.
Hurdle Stretch: Put your foot on a low box and don't rotate your opposite hip away. Hinge at the pelvis but keep your back straight (No rounding). This is not a big movement if you do it correctly.
Pigeon Stretch: Place one foot in front and lay it flat to the floor. Let your hips sink to the floor. Prop on your hands or drop to your elbows for a deeper stretch.
