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Posted by on Dec 14, 2020 | 0 comments

Why Your Sitting Posture Is So Important

I want to give a special congratulations to Mason Lewis, a 13 year old golfer. He placed 20th out of 125 golfers in Florida last week and is in the nationals. He’s got a great future ahead of him. He comes in here and trains and he’s doing great. So congratulations to you, Mason!

Without further ado, let’s talk about something that people are having problems with nowadays. Why? Well, you’ve got the workforce where the biggest majority of them are sitting at desks working on computers. Now you’ve got the kids who are not getting up either. They are online doing their schoolwork. So they’re sitting in front of computers all day long also. Unfortunately, this is leading to poor sitting posture, poor posture when using computers, and poor posture when they’re on their phones. So what is happening is that people are starting to break down. I’m seeing more people in the clinic, not because of injuries, but because of mechanical breakdown, overuse, overstress, muscles getting tight, and people’s joints aren’t working and moving like they’re supposed to. We are seeing different types of pain, a lot of neck pain, upper shoulder, upper back pain, lower back pain. All of these things are affected by how you sit.

What you need to keep in mind is that there are ways that you can help yourself and minimize your chances of breaking down. Simple little rules. One rule I always recommend to people, never sit longer than 30 minutes at a time, even if that means you only stand up for five or 10 seconds to just get out of that posture. It is important to straighten yourself up a little bit and sit right back down. Some of the kids tell me that they’re not allowed to leave the area during a Zoom call.  This is why I recommend to simply stand at your desk or wherever you’re sitting,  take five or 10 seconds to stretch, they’ll still be able to see you there, but you changed that posture technique.

Staying in the same position too long can break you down. Office workers, they tell me, “I sat down at eight before I knew it, six hours had passed and I hadn’t moved from my desk.” You got to get up. If you could move around, even better. If you can’t, then then just stand in place, do a couple of stretches. Stay tuned to our YouTube channel where I’m going to show you three different exercises that you could do while you’re sitting.  If you’ve got any further questions, contact us by visiting our website!

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Posted by on Jun 22, 2020 | 0 comments

Trigger Points In Lower Muscle Groups

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.

Check out our YouTube page where I will demonstrate three different trigger points that are typically active when you have pain in the lower half of your body or feet,  and I will show you how to treat these yourselves. If you have further questions, contact us at

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Posted by on Mar 12, 2018 | 0 comments

Other Muscle Groups That Benefit From Strengthening Your Glutes

We discussed last month why your glute muscles are an important part of your body mechanics. Unfortunately, they are compromised primarily from too much sitting. And that is not the only muscle group that suffers. Most people do not actively work their glute muscles, resulting in gluteal amnesia. When you sit too long, your glute muscles will suffer. This will lead to all sorts of health problems.

Now we are turning our attention to some moves you can do that will help with your shoulders, upper back and your hip mobility.

Listen here for more information from Mark about this condition. We even have some entertainment for you in the beginning!

Stay tuned to our YouTube Channel so you can see him demonstrate different types glute strengthening exercises.

Got questions about our exercises or physical therapy? Just ask Mark by contacting our office!

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Posted by on Sep 13, 2017 | 0 comments

Posture Improvement Reminders

posture improvementIn this video, you will find out from Mark the different posture improvement moves you can do during the day to prevent pain. Watch as he demonstrates the following:

  1. How to stand properly with your legs shoulder width apart
  2. Where to point your feet while you are standing
  3. Turning your knees out very slightly
  4. Squeeze your backside together and tuck your pelvis in
  5. Elongate your spine to make your spine tall and reset your shoulders
  6. Turn your arms back to align shoulder sockets
  7. Align your chin

Make sure you pay attention to head posture. Muscles in your neck can get wore out – especially those of you on computers all day long.

Go through this checklist every day to avoid back, shoulder and neck issues!

Want to learn more from Mark? Check out your YouTube Channel and you can always contact us with questions here!

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Posted by on Jul 11, 2016 | 0 comments

How To Stand And Walk Correctly To Avoid Your Body Breaking Down Prematurely

how to stand and walk correctlyWe have become a seated society from sitting at desks at work to relaxing at home in front of the television, computer, video games and so on. Our bodies conform to positions we spend the most time in. As a consequence, many people neither stand nor walk correctly. With this in mind, let’s talk about how to sand and walk correctly to avoid your body breaking down prematurely. Dr, Kelly Starrett, author of Deskbound, has developed what he calls a “bracing sequence” to correct this problem.  There are four steps to be followed in the bracing sequence.

Step 1: Set your pelvis in a neutral position. Your feet should be directly under your hips parallel to each other, in other words, pointing straight ahead. Squeeze your glutes like you are trying to hold a coin between your butt cheeks. This sets your pelvis. If you imagine your pelvis like a bucket, you don’t want too much arch in your lower back, thus pouring the water out the front, or too little lower back curve, thus pouring the water out the back. The pelvis should be level. Then, keeping your feet planted against the floor, screw your hips in to the ground by slightly turning your knees out without letting your feet move. Your left leg is turned counter clockwise, your right leg is clockwise. This stabilizes the hips and pelvis. It also sets the arches of your feet in to a stable position. Use just enough tendon in the glutes to maintain the position. In other words, match the tension to the load or activity.

Step 2: Balance your rib cage over your pelvis and brace the position. The glutes and hips remain activated while you breathe deep in to your belly. Exhale fully. No shallow breathing or chest breathing. Pull in to your stomach, it should inflate and deflate like  a balloon.

Step 3: Set your shoulders by by screwing your shoulders backwards until your palms face forward from a position of facing your thighs. You should feel like you are spreading your collarbones. Don’t allow your rib cage to flare or tilt.

Step 4: Set your head in a neutral position, which means you balance your head over your shoulders while gazing straight ahead. Your goal is to align your ears over the center of your shoulders – which is over the center of your hips  – which is over the center of your ankles. Allow your forearms and hands to relax while shoulders are still screwed in and thumbs pointing forward. This bracing sequence needs to become your standard posture which can only occur through perfect practice because practice makes permanent.

As for your walking mechanics, current logic is 10,000 steps per day. I see many people wearing the bracelets that count their steps. Good, but your steps need to be perfect. Walking poorly just reinforces poor body mechanics which in turn causes the body to start breaking down somewhere. Your low back shouldn’t hurt after walking a mile, your feet shouldn’t hurt, bunions or weird calluses shouldn’t be forming. Keep in mind when walking:

  1. Keep head neutral, gaze focused straight ahead, and chin parallel to the ground
  2. Keep shoulders stable, the position from the bracing sequence
  3. Slightly tighten your trunk
  4. Gently swing arms from the shoulder with a slight elbow bend
  5. Thumbs are pointed forward to help keep shoulders neutral
  6. Glutes are activated as you finish your stride
  7. Bend the knee of your rear leg slightly
  8. Keep your knee straight as you shift your weight over your front leg
  9. And as always keep feet pointed straight ahead.

Incorporating the bracing sequence and correct walking pattern goes a long ways towards a healthy lifestyle and movements that aren’t breaking the body down.

In our clinic, I see many people duck walking, knees collapsing in towards the midline, collapsed arches, forward shoulders and heads, and general poor conditioning. We need to move more, but just as importantly, we need to move correctly. Good body mechanics helps prevent body breakdown. Poor mechanics leads to the body breaking down over time. The only question becomes when it will break down. So start trying to clean up standing and walking mechanics and know it won’t be accomplished overnight. It is a lifelong journey, with the first step starting with you.

For more information about how our clinic can help you, give us a call today or contact us here.

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