I want to talk to you about is stability. Your body, to protect yourself, always seeks stability, meaning you have to be stable when you do things. You can’t let the joints move in ways that aren’t going to be safe for them. So putting it simply, the muscles are going to control the joints, which is going to help them stay stable, but you have to have good mechanics to do that also. The type of exercise or the type of muscle work that you’re going to use for that primarily is isometric contractions. What is an isometric contraction? If you’re old enough like I am to remember the old comic books where they sold these exercise courses in the back pages, they were isometrics.
Charles Atlas had a program and it consisted if you creating a force without muscle movement. So one of the most popular ones is just putting your hand together, pushing in towards each other for as hard as you could for six to 10 seconds then relaxing, and doing several sets of those. You can do that with all the joints, but it’s a very safe way to build muscle. It builds strength and stability around the joints. It’s called an isometric.
What I’d like to go over are some easy to do, at home isometrics for the lower half that you could do and incorporate into any other exercises you are doing, which can help you with functional activities like walking, running or stair climbing. Anything you’re going to be out doing, then this can help you for that and help give you a better chance of preventing injuries.
Today, I’d like to talk to you about neck and shoulder health. One reason for this is because a lot of people are working from home. The kids are on their computers a lot more because they’re not in classrooms, so we spend so much time, unfortunately in forward positions. Our neck is in a forward position, shoulders in a forward position, and more and more of our lives are being spent rounded forward. It’s not good for the neck, it’s not good for the back, it’s not good for the shoulders. Because of this, if you want to give yourself the best chance of working for longer into your life and not having the kind of issues that a lot of people are dealing with, then you need to start focusing on working on your posture’s a little bit better. There are a few easy exercises you can also do to help back that up.
However, the first thing I want to tell you on this is that you have to get rid of this posture: the cell phone posture where everything is going forward. You’re putting anywhere from 20 to 40 pounds more stress against your head when you are in this position. So putting that much more stress to your neck muscles will result in everything back there getting to tight. Your shoulders are forward. To sum it up, nothing good is happening from that. What I’m telling people is, you need to start to elongate yourself. Act and walk like you own the place, stand like you own the place. Make yourself tall and pull your spine long. Let your shoulders just settle from there and tuck your chin back a little bit.
Then when you’re looking at computers or phones, just do a little head nod, and bring it up closer to you. This position is more where you need to be using your head from, not this. So working here, sitting at a desk, getting your back more upright. Using more of a nod, not reaching out for your computers. So keeping everything in tighter. Everything in a line, okay? No matter how much exercise you do or anything else, gravity will always beat you. You can exercise your rear off, then you can go and sit for two hours in a bad position, you’ve undone everything. So what I’d like to caution you to do is to start paying a little bit more attention to your postures. You could go a long way towards avoiding aches and pains so that you can work as long as you want or be able to do the things you wanted to do. Keep watching – we’re going to go over a few shoulder exercises that are very good for posture. If you have further questions, contact us at fitness4lifept.com.
George Harrison had to say: “If you don’t know where you’re going, any road will get you there.” So along that line, the last time we were I did videos, we were talking about walking and dealing with various foot issues. We’re going to continue that theme, because if you lose your ability to walk, you aren’t going to get anywhere.
If you’re not walking correctly, chances are you going to break something down somewhere. So proper walking, proper gait patterns, are very important. You’ve got to keep moving and if too much time is spent sitting, it will affect the way you move.
I’d like to go over a few more exercises that will help you with your walking. When you are walking, you’re essentially on a single leg for part of that time. You have to be able to control that single leg. A lot of people I see in the clinic can’t, and so because of that, they need to train that and get their stability and strength back.
So what I want to do in the next three exercise videos that we’re going to go over exercises that you can do to help with your gait pattern.
Hi, Mark and Ringo coming to you from Fitness4Life. What we’re going to talk about today is what I’ve been spending a lot of time focusing on lately – and that is feet. The reason being is because that’s the only contact a person has with the ground. So if your feet aren’t in a good position, if your feet aren’t stable, it can cause a lot of problems. So you’ve got to have a good foot-to-ground contact with any activity. Otherwise, any other area in your body can be prone to break down, because your body’s always trying to be stable.
Your body is going to try to find a way to keep you protected by trying to stabilize things. If you don’t have a good foot-to-ground contact, and your feet aren’t providing a good stable base to start from, nothing above your body is going to be able to find a very good stability point either. So we see a lot of people breaking down simply because of what their feet are doing.
Sometimes, unfortunately, this can mean they have pain or problems elsewhere. You cannot only look at where they’re having pain. Knee pain, for instance, is not necessarily a knee issue. A lot of times you have to look at the foot and/or the hip because the knee is just taking the brunt of it. It’s not because of the knee having the problem itself. It’s just where the symptoms are. So with that being said, when I’m looking at it with any patient for almost everything that they come in with is looking at their feet first; seeing how they’re walking, seeing how they’re standing, see if they’ve got mobility, see if they’ve got stability.
Hi, Mark at Fitness4Life PT. We have been talking about trigger points. Previously, we did upper body. I’d like to continue that discussion because now that people are starting to get out more and starting to do more, such as running and biking, we are seeing the common issues that coincide with this. People are getting calf pain and/or tightness, cramping in the middle of the night in their calves and so on. A lot of people deal with plantar fasciitis or pain on the bottom of their feet. Very common issues, especially when somebody goes back and start running again, and they haven’t been used to doing it.
We’ve all been locked up for awhile and then when you get back out doing what you did before, your body starts reacting to that, not always in the best way. You get pain. You get tightness. You have issues. If you try to just keep running through that, or working through that, chances are you will make yourself worse and then will get shut down simply because of the pain in your body.
So what I would like to remind you of what a trigger point is. It’s a tight muscle band in a group of muscles. It is typically around the size of a pea. You can’t always see it, but you’d notice it there because of the tenderness. What defines it as a true trigger point is when you press on it, it can send pain to another area. So treating the area where you felt the pain at doesn’t get you better. You have to treat where it came from. So what we’re going to do is we’re going to go over three different muscles that work the back of the leg, and can also cause pain on the bottom of the foot.
Trigger points are painful nodules in the muscle. The thing that makes them special is that they can cause pain elsewhere from where the tender spot is. So today, what I’d like to go over is an area of pain that a lot of people suffer from because they sit too long, or just doing daily activities. A lot of people complain of having pain all along the top of their shoulder, even up the back of their neck, and down around the top of their shoulder blade. This whole area is a common area that people are sore and painful. Headaches coming around the side of your head, up over the top of your head, and even behind your eye are also common. These can all be caused from a trigger point.
Let’s talk about trigger points. You’ve got muscles that are basically like these rubber bands. You’ve got hundreds of thousands of fibers that stretch and come back together when a muscle shortens and stretches. A trigger point is a small nodule like a knot in a rubber band. Everything around it can move but the area where the knot is.
Trigger points are typically about the size of the pea, so they’re a small area. Sometimes, because of that knot, you can have a little tight band that runs either way from it. This is when you feel like a little rope underneath the muscle. This is not be confused with a cramp. A cramp is when the whole muscle tightens and spasms up. A trigger point is just a very small nodule, and it’s always going to be painful when pressed upon.
The other thing that distinguishes it is that if you press on that knot, it can send pain somewhere else. And this is where people get confused because they try to treat where the pain is going when this actual pain is coming from a different location.
For months I had been having pain in my left knee when bending it or climbing stairs, then gradually growing into constant pain, so I decided to have Mark Slaughter at Fitness4Life Physical Therapy check out the issue. I chose Mark after... Read more ...
Fitness4Life Physical Therapy
2017-01-24T12:13:26-06:00
For months I had been having pain in my left knee when bending it or climbing stairs, then gradually growing into constant pain, so I decided to have Mark Slaughter at Fitness4Life Physical Therapy check out the issue. I chose Mark after hearing different friends recommend him from experiences they had after therapy from their injuries and knee replacement surgeries. They were pleased with his knowledge, compassion and concern to get them back to a better quality of life. Mark evaluated my range of motion and pain level and suggested I see an orthopedist. I followed his advice, had arthroscopic surgery a few weeks later to correct the problem and was told I would need about 6 weeks of therapy at the therapist of my choice. Of course, I returned to Fitness4Life Physical Therapy. Not only was I able to be pain free but I am also able to keep up with my 4 young grandchildren, running, jumping on the trampoline with them and roller skating. Through Mark and his staff I also learned better posture and proper movements to ease the stress on joints. And they made it FUN too!!!!
I went to Fitness4Life Physical Therapy for physical therapy after my surgery for a torn rotator cuff. Mark did an excellent job of getting my shoulder back into condition. My son also went to there for a workout program for high school sports.... Read more ...
Fitness4Life Physical Therapy
2016-08-15T14:04:22-05:00
I went to Fitness4Life Physical Therapy for physical therapy after my surgery for a torn rotator cuff. Mark did an excellent job of getting my shoulder back into condition. My son also went to there for a workout program for high school sports. Mark and the staff provided him with an all around workout program that made him stronger and more fit. I highly recommend Mark and Fitness4Life Physical Therapy!
I started seeing Mark for physical therapy early in 2012 for a shoulder problem. The exercises corrected the problem and that is part of my exercise program I do today. But at that time, I was exercising at a gym... Read more ...
Fitness4Life Physical Therapy
2017-03-27T10:08:51-05:00
I started seeing Mark for physical therapy early in 2012 for a shoulder problem. The exercises corrected the problem and that is part of my exercise program I do today. But at that time, I was exercising at a gym and over time hurt my elbow and knee. So late in 2012 I started exercising at Fitness4Life Physical Therapy. Mark set a program for me first working on lower body, not body building, but strengthening. He is a stickler for doing each exercise absolutely perfect. That's the help I needed. No shoulder, elbow or knee pain. Have been doing upper and lower body exercises 4 days a week for many years. Thanks Mark, your the best.
I have been to see Mark 3 different times for 3 different reasons. The last time , I was having difficulty in gait mechanics. After a quick evaluating, Mark was able to give me exercises to correct my problem. I love knowing that... Read more ...
Fitness4Life Physical Therapy
2016-08-15T14:05:15-05:00
I have been to see Mark 3 different times for 3 different reasons. The last time , I was having difficulty in gait mechanics. After a quick evaluating, Mark was able to give me exercises to correct my problem. I love knowing that Mark and his assistants are just a phone call away.
Mark and his staff do a great job of getting your body back to normal as long as the person is willing to work hard. After I had knee surgery I was back to regular activities within eight weeks. I couldn't have done... Read more ...
Fitness4Life Physical Therapy
2016-04-12T14:04:47-05:00
Mark and his staff do a great job of getting your body back to normal as long as the person is willing to work hard. After I had knee surgery I was back to regular activities within eight weeks. I couldn't have done it without them pushing me.
I first met Mark over five years ago when I was struggling with neck and shoulder issues that were occasionally incapacitating. Little did I know the path upon which I was embarking: not only did Mark address and treat my... Read more ...
Fitness4Life Physical Therapy
2016-08-15T13:55:29-05:00
I first met Mark over five years ago when I was struggling with neck and shoulder issues that were occasionally incapacitating. Little did I know the path upon which I was embarking: not only did Mark address and treat my neck pain, he introduced me to an entirely new way of exercising and living. It is no exaggeration to say that Mark has changed my life. At 45, I am without doubt the strongest I have ever been, and under Mark's guidance I am still getting stronger! Everything Mark does is designed to meet people where they are - he decreases pain and increases confidence; he improves posture and diminishes poor movement patterns; but most importantly, he gives people whatever tools they need to live their best possible lives. His grasp of the body as a multi-faceted mechanism is unparalleled in the sport and fitness world today. He doesn't believe in gimmicks, and there is no quick fix for anything. But at the same time, his work is incredibly intuitive and consistent. He knows what works for bodies, and his ability to motivate his patients and inspire change is truly awesome. Watching patients improve under Mark's excellent treatment and support has been a highlight of my life over these past years. He is a remarkable therapist and an exceptional person. Thank you, Mark!
When my back flares up, I know I can depend on Mark to get me back to 100% or close! Everyone you meet there always greets you with a smile, very family oriented place. If you are hurting, go there, you will... Read more ...
Fitness4Life Physical Therapy
2016-04-12T14:12:27-05:00
When my back flares up, I know I can depend on Mark to get me back to 100% or close! Everyone you meet there always greets you with a smile, very family oriented place. If you are hurting, go there, you will be glad you did.
Mark Slaughter is the top physical therapist in our area. His one-on-one personal and professional attention with myself as a patient and my family, is greatly appreciated! He has not only helped us with issues we have had, he takes... Read more ...
Fitness4Life Physical Therapy
2016-03-18T13:28:35-05:00
Mark Slaughter is the top physical therapist in our area. His one-on-one personal and professional attention with myself as a patient and my family, is greatly appreciated! He has not only helped us with issues we have had, he takes the extra step to insure that we are stronger to prevent future injuries. He worked closely with our daughter's surgeon before and after her ACL surgery and it was a total success! Thank you for always being there!
Mark helped me rehabilitate after 4 shoulder surgeries. I couldn't ask for better care that what I got from Mark and the rest of the staff. He is very encouraging, supportive, and knowledgeable in all aspects of physical therapy. He doesn't... Read more ...
Fitness4Life Physical Therapy
2016-08-15T14:01:15-05:00
Mark helped me rehabilitate after 4 shoulder surgeries. I couldn't ask for better care that what I got from Mark and the rest of the staff. He is very encouraging, supportive, and knowledgeable in all aspects of physical therapy. He doesn't hesitate to scold you when you do something wrong, either. I wouldn't consider going anywhere else should I need any type of physical therapy in the future.
I remember the first day I walked into physical therapy with a full neck and back brace. Fourteen broken bones (8 vertebrae, 5 ribs and a collar bone) and still recovering from a c-section, I knew the biggest challenge was... Read more ...
Fitness4Life Physical Therapy
2016-08-15T13:53:59-05:00
I remember the first day I walked into physical therapy with a full neck and back brace. Fourteen broken bones (8 vertebrae, 5 ribs and a collar bone) and still recovering from a c-section, I knew the biggest challenge was ahead of me. Mark was there from the moment he saw me. He became my foundation over the next two and half years of treatment. Mark’s therapy program is like no other as he understands and treats the mind, the body and the soul. His personal connection with all his patients shines through physically, mentally and emotionally. As a brand new mom, Mark and his staff welcomed my new baby as she spent 3 days a week the first year of her life in therapy with her mom. I truly become part of a bigger family when I joined Mark’s program and that was the support I needed. The atmosphere is extremely positive, encouraging and welcoming. And the results! Well, that is just simply amazing. I remember the first day the neck brace was removed. I had zero ability to turn my head. I sat in a chair without the brace for a couple minutes and I was completely wiped out for the rest of the day and had to go home and sleep. This was the starting point yet Mark never felt defeated. My road to recovery with Mark was a journey but it was a positive journey that brought me back to normal life skills and functions. I was able to hold my baby again, I learned how to drive again, I was able to go back to work full time and the pain kept improving. When doctors said there was nothing more to do, Mark never stopped treating and I am so thankful that he...
I have been working with Mark (The Fifth Beatle) for many, many years and I can't thank him enough for what he has done. He's helped me maintain my arm very well and is always there when I need him.... Read more ...
Fitness4Life Physical Therapy
2016-08-15T13:43:43-05:00
I have been working with Mark (The Fifth Beatle) for many, many years and I can't thank him enough for what he has done. He's helped me maintain my arm very well and is always there when I need him. He's kept me on the ball field all these years and it means the world to me.
This is the perfect place to come to if you are in pain and then to continue coming to to stay on track. It is a small, friendly place to work out. The atmosphere is always positive and encouraging. Mark... Read more ...
Fitness4Life Physical Therapy
2016-04-12T14:03:23-05:00
This is the perfect place to come to if you are in pain and then to continue coming to to stay on track. It is a small, friendly place to work out. The atmosphere is always positive and encouraging. Mark keeps an eye on everyone so we do our exercises right. He is always right - but don't tell him I said that!
I had major shoulder surgery in March of 2016. My work insurance provided for many therapy visits. When that coverage expired, I knew that I needed more therapy to regain full use of my shoulder. Mark was recommended by a... Read more ...
Fitness4Life Physical Therapy
2017-01-24T12:07:24-06:00
I had major shoulder surgery in March of 2016. My work insurance provided for many therapy visits. When that coverage expired, I knew that I needed more therapy to regain full use of my shoulder. Mark was recommended by a friend. Both Mark and Sharon provided the necessary guidance to rehab my shoulder. After release by the surgeon, I continued daily visits with the staff. They consistently provide recommendations and suggestions to maintain my shoulder mobility and to increase my overall physical strength and flexibility. I strongly recommend Fitness4Life Physical Therapy for any therapy or workout needs. The environment is warm and friendly. The patrons provide encouragement for each other. It is a family atmosphere where care for each person is felt. I truly appreciate all the help that the entire staff has provided to me. They are awesome.
I was diagnosed with scoliosis (abnormal curvature of the spine) when I was in middle school and have suffered from mild to severe back pain ever since. After seeing several doctors and a couple of specialists without much good news, it... Read more ...
Fitness4Life Physical Therapy
2019-09-11T09:56:35-05:00
I was diagnosed with scoliosis (abnormal curvature of the spine) when I was in middle school and have suffered from mild to severe back pain ever since. After seeing several doctors and a couple of specialists without much good news, it seemed I may have to suffer for the rest of my adolescent as well as adult life. That’s when I started seeing Mark. He helped in ways that even the specialists didn’t know to do and it’s changed my lease on life, how I do things, and has even allowed me to do more than I thought I could! I recently just saw him again due to back pain but this time is different, I’m happy to say I’m 5 months pregnant but was not happy about the back pain. Mark gave me tips on posture; everything from standing to bending over. He also gave me simple exercises to do at home as well as at school while I have a break from teaching. With his help, I am again pain free and back to enjoying my pregnancy! Need a new lease on life or just a different way of doing things so you’re pain free? He’s your guy and always has your best interest in mind!
I thought I had a knee injury, and Mark pointed me to a good knee surgeon. It turned out I needed both knees replaced. Mark encouraged me to get both knees done at once. It was the best decision I... Read more ...
Fitness4Life Physical Therapy
2017-01-24T12:05:28-06:00
I thought I had a knee injury, and Mark pointed me to a good knee surgeon. It turned out I needed both knees replaced. Mark encouraged me to get both knees done at once. It was the best decision I could have made, including going to Mark and Sharon for my PT. They were excellent, and I recovered quickly... actually better than I've been in years. I enjoyed the Fyzical family and the relaxed atmosphere. THANKS for getting me back to good!
My wife had gone to Fitness4Life Physical Therapy for therapy on her knee and shoulder, and she was very pleased with Mark and the Knowledgeable staff there. So when my doctor prescribed physical therapy for my back and hip pain,... Read more ...
Fitness4Life Physical Therapy
2020-01-28T16:18:28-06:00
My wife had gone to Fitness4Life Physical Therapy for therapy on her knee and shoulder, and she was very pleased with Mark and the Knowledgeable staff there. So when my doctor prescribed physical therapy for my back and hip pain, I knew right where to go. From the initial evaluation, to the therapy sessions, to the exercises which were prescribed, I was feeling less and less pain each day. Thanks to Mark and his great staff my back and hip are doing great!!
My experience with Mark Slaughter and his clinic was not only fun but also a very good learning experience. Everyday he had his clients learn new things ranging from stretching to learning about how your body actually works. You get... Read more ...
Fitness4Life Physical Therapy
2016-08-15T13:45:26-05:00
My experience with Mark Slaughter and his clinic was not only fun but also a very good learning experience. Everyday he had his clients learn new things ranging from stretching to learning about how your body actually works. You get a vibe when you walk in that you are in a pretty special place because Mark is usually jamming out to the Beatles when you walk in. Mark Slaughter is one very interesting and intelligent man. He has taught me how to use and work my body better than any doctor or physician ever could have. Overall Mark runs a wonderful clinic with so many different great things to offer to not only please the client, but their body as well.
Mark Slaughter and his staff at Fitness4Life Physical Therapy are very knowledgeable, professional, caring, friendly, and helpful. Mark was able to diagnose my problem even when I was unable to say exactly what was wrong with me! He pinpointed my... Read more ...
Fitness4Life Physical Therapy
2017-01-24T11:59:34-06:00
Mark Slaughter and his staff at Fitness4Life Physical Therapy are very knowledgeable, professional, caring, friendly, and helpful. Mark was able to diagnose my problem even when I was unable to say exactly what was wrong with me! He pinpointed my injury and tailored my therapy sessions which ultimately reduced my pain and furthered the healing process. Mark took his time explaining my injury, what was needed to heal and also what was necessary to prevent a recurrence of my injury. Despite being injured, It was always a pleasure going to therapy because of the upbeat personalities at Fitness4Life Physical Therapy.
Instead of traveling an hour one way to work out with my club volleyball team my senior year, I chose to work with Mark. Marks main focus was body control and correct form. I worked a lot with body weight... Read more ...
Fitness4Life Physical Therapy
2016-04-11T16:59:04-05:00
Instead of traveling an hour one way to work out with my club volleyball team my senior year, I chose to work with Mark. Marks main focus was body control and correct form. I worked a lot with body weight exercise and the kettle bells. Currently I work out with my college team at McKendree University and I've found that the work I did with Mark prepared me excellently for what lifts and exercises we do here.
After suffering a back injury while exercising and not getting any relief with the measures I was taking, I decided to try physical therapy. My care with Mark and his staff at Fitness4Life Physical Therapy was fantastic. My consult was... Read more ...
Fitness4Life Physical Therapy
2017-01-24T12:08:24-06:00
After suffering a back injury while exercising and not getting any relief with the measures I was taking, I decided to try physical therapy. My care with Mark and his staff at Fitness4Life Physical Therapy was fantastic. My consult was thorough and he knew exactly where my problem was and gave me several strategies and exercises to do immediately. His insight into my overall posture has not only helped my back to begin the healing process but has addressed other health issues I've had including planter's fasciitis and costochondritis.I use what I've learned through my PT with Mark and Sharon in my everyday movement patterns as well as when I workout.I have shifted my focus to realize that I need to do every rep as it is the only one and do it perfectly! I am trying to be patient with my recovery and realize that this is a way of life and it's all about maintenance and prevention! When I get discouraged, they are there to encourage me through the process.
