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Posted by on Sep 12, 2022 | 0 comments

Why Strengthening Your Gluteal Muscles Is So Important

This month what we’re going to talk about is glute exercises, or the backside. When we look at the glute area, that mid portion by the pelvis, kind of the center of the body, everything from the ground up goes through that area. Everything from the top down goes through that area. So it’s kind of like Grand Central Station of your body, if you will.

So, what we’re looking at, people sit a lot of times, or do so much sitting, a lot of times they get weak glutes from that. Dr. Stuart McGill calls this gluteal amnesia, which just means that the muscles kind of went on break, and they almost forget how to fire, because people aren’t using them. It is a very important muscle. It’s the largest muscle in the body, and probably the strongest, and you need it for everything that you do, basically.

Brian and I just read a study where they reviewed a bunch of different studies that were done out there, on which are the best glute exercises to do. So because of that, what we’re going to do is go over some different types of glute exercises that you can do at home on your own. These are rated the best exercises for strengthening and training your glutes.

Subscribe and follow along to our YouTube channel where we will show you some exercises you can do at home to strengthen your glute muscles.

For further questions, visit us at our website.

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Posted by on May 16, 2022 | 0 comments

Why You Should Pay Attention To Shoulder Health And Posture

 

Today we are talking all about shoulder health and posture. This area is going to include your neck as well as the shoulders themselves. It’s also going to include your upper back and your lower back. What we are seeing a lot of, since so many people now are sitting at computers all day long or staring at their phones for long periods, are forward rounded postures. They’ve got rounded shoulders, their shoulders come forward, their head protrudes forward, and their shoulder posture is very poor. Then they come in and tell us they’ve got shoulder pain, or they’ve got neck pain, or back pain.

We ask them, “How often do you get up from sitting?” Some of them say they haven’t got up all day.
They may be sitting there five, six, seven hours in that same position. So things are breaking down. Postures are breaking down. The bottom line is most of us in today’s world spend so much time in a forward rounded position, even walking, being on your phone, reading, your computer work, that neck, that our necks, shoulders and backs are breaking down.

With that in mind, we’re going to show you some shoulder exercises you can do to help prevent pain, as well as strengthen the muscles to help with your posture. You will not need any equipment, these are easily done at home. Make sure you subscribe to our YouTube channel so you don’t miss a thing.

If you have any questions about this or any other type of pain, contact us today.

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Posted by on Mar 14, 2022 | 0 comments

Lower Body Exercises For Pain Management & To Stay In Shape


This month we’re going to talk about a few more exercises that you can be doing at home. Great for runners, great for general knee pain, great just to help keep you in shape. As always, exercises are only good if you do them, so we like to come up with exercises that you can do at home. It doesn’t take a lot of time to do, but they can have a lot of benefits in the long run for you. A lot of times, people are going to be getting out running now. They’re biking, walking, etc. Some of the exercises we are going to go over this month will be excellent for that. We are going to focus on working the lower extremities.

I always believe, as does Brian,  is that if you don’t have good lower body, it doesn’t matter how big your arms are because you still can’t get from point A to point B. You need the lower body, so we put a lot of emphasis on lower body exercises. This month we’re going to focus on some more lower body exercises that you can do at home, and make them as easy or as difficult as needed depending on your skill level.  Like I said, you don’t have to be a runner. You don’t have to be an athlete. It’s good for just general health because you’re always going to have to be able to get up and down from a sitting position. You need those legs!

So in our next set of videos, we will show a series of exercises – all that you can do from home – that will help your lower body no matter your skill level. Stay tuned to our YouTube channel as we give you a few exercise suggestions that can help with it. We’ll go over them here in the next few videos. 

If you have you further questions, contact us at Fitness4LifePT.com.

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Posted by on Feb 14, 2022 | 0 comments

What To Do Before Total Knee Replacement Surgery


Hey there, Mark and Brian here, somewhere in this realm of Fitness4LifePT. Today, we’re going to bring you some information about knee replacement.

There’s a lot of total knee replacements done every year. Here’s some advice we want to give you if you know that you’re going to be getting a total knee replacement. The best thing you can do before having a total knee replacement is to do prehab exercises. Train before you have your surgery, because if you train those muscles, that joint, before you have your surgery, you come through a lot better. Things that you need to think about and work on, number one is that whatever range of motion you typically have before your surgery is the motion you’re going to retain afterwards. So with that in mind, it becomes important that you try and increase your range of motion if you do have a deficit so that when you do have a total knee replacement, you’re going to come out with full range.

This is an important one because a lot of times, Brian and I will see when they come in to us after having a knee replaced, our patients can’t fully straighten their knee and for sure they can’t bend it. However,  we’re always more  concerned with the straightening first, because if you don’t get your knee straight, you’re always going to walk with a limp, your gait is going to be altered,  and it can start affecting other muscles. Range of motion is primary. We have had patients in here that prior to surgery could not bend their knee past 60 or 70 degrees. After surgery, because they were working out, worked on the range of motion, worked on some strengthening exercise to keep those muscles strong, they were a lot better after their surgery. So what’s recommended? Do some prehab!

To give you a couple ideas for a range of motion, range of motion means how far you can straighten and bend it. I want to give you a couple numbers. When you walk, you need 70 degrees of bend. So to walk normal, that’s the kind of range you need. To go downstairs, you need a hundred degrees. A hundred degrees range of motion is a good goal to have before you go into surgery, at least, because you need that for function.

Second thing is being able to bend your knee while you’re sitting, your knee isn’t hanging out like if you’re in a movie theater in the aisle. Something that you need to keep in mind, is to train for a surgery. That’s our opinion. There’s a lot of medical professionals out there now that will actually prescribe prehab before their surgery because they know that you will do better. 

So in our next set of videos, we will show a series of exercises to help you prepare for your total knee replacement surgery. If you have further questions, contact us at fitness4lifept.com.

 

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Posted by on Aug 30, 2021 | 0 comments

What Is The First Step In Healing Plantar Fasciitis


We had a request from Sue Diaz who is a former patient. She asked what you can do to heal plantar fasciitis at home, as well as how to do preventative maintenance. So today, what we want to do is kind of give you some pointers, so if you do have plantar fasciitis there’s stuff that you can start doing on your own at home. See if these tips will help you get rid of it or take care of it. If they don’t, then you may need to call us for further help, but certainly, the suggestions we’re going to give you can help a lot. And like I said, a lot of cases, it will take care of it for you.

So, first thing I want to tell you about plantar fasciitis, is typically as most people know, especially if they’ve got it, it’s heel pain and or bottom of the foot pain. It’s usually worse in the morning when you first get out of bed and put weight on it. Typically we sleep in a shortened position. So whenever our toes and feet are pointed, those tissues are shortened and they start healing in a shortened position. Then you get up and put weight on, or you’re maybe stretching, and that can cause pain. So a lot of times the use of the night splint, which is a little splint you put around your foot to hold your foot in a up position, has been shown to give you some good relief.

The big thing that Brian and I really promote as the number one thing you can do, you need to make sure you’re walking with your feet straight. Most people walk with their feet, turned out. They put the weight on the outside of their foot. Their arches collapse, their plantar fascia gets overused, and then it starts breaking down. So first line of defense always is start walking with your feet straight.

Now here’s where we differ from the main stream. What people are told a lot of times is never go barefoot again. Well, we don’t believe in that because our bodies were designed without shoes and they’re perfectly designed not to need shoes. So we’re big proponents of you need to learn to straighten your feet, correct your mechanics.

So primary goal, number one, start making sure your feet are straight. Spend more time barefoot and correct mechanics. Meaning when you walk, you land on your heel and you push off your big toe, not the little toe side.
So as much time as you can go barefoot, start doing that. If you’re not used to barefoot and you find that five minutes starts aggravating your feet, just because you’re not used to it, spend three or four minutes. Slowly build your time up to where then you can start handling more time. Your body has to adapt to that. But that’s going to be, the best start is feet straight, heel, big toe push off and use your big toe like you would a gun barrel. Point that big toe in a straight line towards the direction you’re walking.

So first line of defense is proper mechanics when walking, because none of the exercises and stretches that we’re going to give you will work if you don’t correct the mechanics first. Make sure to subscribe to our YouTube channel as we release exercises that will help you. So if you have further questions, contact us at fitnessforlifept.com.

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