Ocean Point Physical Therapy

05/09/2025

THE ROAR RECS FOR MAKING MUSCLE

All the cardio in the world won't cut it. Research on active women, especially past age 40, shows that even high levels of aerobic activity doesn't translate into any meaningful changes in lean body mass. The only solution is STRENGTH TRAINING. I mean high-intensity power training - heavy lifting for pure strength. This kind of training stimulates your neuromuscular system, activating the maximum amount of muscle fibers. It also keeps those high-energy, powerful type II muscle fibers engaged, which is essential because those are needed for speed, and they're the first to go. I hear from so many perimenopausal women that they feel as if they suddenly lost all strength and power (before any issue with losing lean mass). This is not a misnomer, we see that there is a distinct drop in force generation BEFORE we see any loss in lean mass. This is directly related to estrogen's influence on myosin's binding ability with actin (a weaker bond means a weaker muscle contraction), and the systemic loss of the anti-inflammatory effect of estrogen, reducing the regulation of muscle inflammation and the satellite cell function (meaning, more inflammation reduces the feedback for building new muscle cells) and reduces the quality of the muscle, before overall lean mass loss.

The best part is that the benefits of strength training are nearly immediate. Even before your muscles get bigger and stronger, you wake up sleeping muscle fibers and develop neuromuscular connections that result in strength gains after just a few sessions.

How to optimize your strength-training results:
- LIFT HEAVY
Challenge and stimulate your muscles so they break down and repair bigger and stronger.
- HOW HEAVY IS TOO HEAVY?
Pick up a weight and lift it 8 times. How hard were the last two reps? You have chosen the right weight if you are barely able to eke out that final rep while maintaining good form.(Heavy Resistance Training is a journey, start consistent, with good form, then add load over time; we don't want injuries!!)
- LIFT OFTEN
Aim for 2-3 days a week.
- MIX IT UP
Variety is your friend when it comes to making muscle.

Anything you'd add?

Research links here:
https://bit.ly/43hv19v
https://bit.ly/4375CxQ
https://bit.ly/44twf2A
https://bit.ly/3GJHyd8
https://bit.ly/42Z1ykN

03/19/2025

Happy late St Patrick’s Day ☘️

03/10/2025

In honor of Women’s History Month, today we celebrate 𝐄𝐥𝐢𝐳𝐚𝐛𝐞𝐭𝐡 𝐍𝐨𝐛𝐥𝐞!

Elizabeth is an internationally renowned physical therapist, author, educator and expert on physiology related to pregnancy, birth, and postpartum. She holds multiple degrees in physiotherapy, philosophy, and anthropology.

In 1977, she founded the Section on Women’s Health of the American Physical Therapy Association (APTA)—now known as the Academy of Pelvic Health Section. The section’s highest distinguished award (the Elizabeth Noble Award) was named in her honor.

In 1979, Elizabeth founded the Maternal and Child Health Center and Cambridge Physical Therapy in Massachusetts where she served as director until 1990.

Elizabeth served on the several editorial and organizational boards including the International Journal of Pre- and Perinatal Psychology and Medicine, the international Childbirth Education Association, and the Toronto Birth Center. She is the author of several books—the most well known being 𝘌𝘴𝘴𝘦𝘯𝘵𝘪𝘢𝘭 𝘌𝘹𝘦𝘳𝘤𝘪𝘴𝘦𝘴 𝘧𝘰𝘳 𝘵𝘩𝘦 𝘊𝘩𝘪𝘭𝘥𝘣𝘦𝘢𝘳𝘪𝘯𝘨 𝘠𝘦𝘢𝘳.

Without Elizabeth, the pelvic health specialty wouldn’t be what it is today!

12/15/2024

Great educational video-thank you for sharing Jenni!

Everyone knows pregnancy and childbirth change your body, but few moms understand what really happens to their pelvic floor until it happens to them. Some new moms are talking openly about their challenges, hoping to lift the veil of secrecy and shame around pelvic floor issues.

12/11/2024

HAPPY BIRTHDAY JOE PILATES 🎂🥂

Still in awe this man and his work. I keep returning to his philosophy, his way of seeing the body uniformly & his healing ways with the spine. Cheers to his legacy and to a man with a mission to change the world ✨♥️

“Contrology develops a body uniformly, corrects posture, restores to vitality, invigorates the mind and elevates the spirit.” J. Pilates

📷: Life

12/07/2024

Ocean Point PT is looking to rent space in our orthopedic clinic in Redondo Beach. One room availble for massage therapist, acupuncturist, talk therapy, or physical therapist. Also available for weekend rental are small gym and Pilates studio. We are 2 blocks from the beach with ample parking, Small waiting room, and in house laundry and restroom.
All inquiries welcome. Please call 310-798-9889 to discuss terms.

12/05/2024

Kudos to Dr Rogers for continuing to be a
Major supporter of physical therapists as a viable and effective intervention for her spine patients!

Who is Dr. Tiffany Rogers? In short, she is a life-changing doctor dedicated to restoring health and helping people return to the activities they love.

Discover more about Dr. Rogers and learn how her education and passion have shaped her into a transformational spine specialist.

drtiffanyrogers.com/our-practice

11/29/2024

Excellent discussion of common pelvic health issues of incontinence, prolapse, fibroids. Thank you Jenni Gabelsberg!

11/26/2024

Ocean Point Physical Therapy is grateful for all our loyal patients who trust us with their physical therapy care. We wish you all a beautiful Thanksgiving celebration!

11/13/2024

Beautiful surprise from my artistic patient Sharon! Glazed tile sign marking 1 year anniversary at Ocean Point’s new location. Love it and love what I do…Thank you so
Much

05/15/2024