Shoulder Pain?? Maybe You're Looking At the Wrong Place!

 

Spine CARs (Controlled Articular Rotations):

If you find yourself sitting at a desk or driving most of the day, these spine CARs will be great to make sure your spine doesn’t get stuck in a rounded position!

Grab a yoga block or something to squeeze and give it a big hug.

Keeping your hips forward, imagine you have a pen on your chest and you want to draw the biggest circle possible with your chest.

David Gasster

FRC-MS Certified

Medial Patellar Glide Taping with Rigid Tape

First, position your leg so that the knee is slightly bent. Then use a washcloth with some alcohol to clean the patellar area and remove dead skin cells.

After the area dries, use two strips of white tape (about 6 inches per strip) and apply tape on top of the kneecap. The first strip should be placed flatly on the upper half of the kneecap with no tension applied. There should be more tape on the inside of the leg than the outside.

The second strip should be placed on the lower half of the kneecap with about a half inch of overlap with the first strip of tape. Then two strips of the orange tape should be placed on top of the white strips of tape, however, this time with tension.

Start by placing the end of the orange tape on the outside of the knee and then pull the tape inward. Do the same with the second strip of orange tape, ensuring to apply tension.

Why Stretching Doesn't Work Pt.1

 
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Here’s the deal...

Stretching, passive stretching (holding a long stretch), is going to introduce instability into the system... and our system does not like feeling instability... so it goes right back to where it was before.

For all of the people who stretch, stretch, stretch, but never feel like their hamstrings are getting any “stretchier”, this is why.

This can be further explained with a stretchy piece of theraband. When the theraband is stretched and taut, it is like your muscle, which is "tight" when it's stretched.

When it is stretched tight, there is stability in the system and it feels as if there is tension there, holding things where they need to be held.

There is some tissue elongation happening, but we haven’t taught our body how to effectively use and control that new range of motion...

So the tissue elongation has introduced more instability to the system and your body’s saying “What the heck? I can’t deal with this... I can’t work with this here. You never taught me how to use my muscles here… So, what I’m gonna do is shorten back up and get tight again where I feel stable and safe." 

So every time you stretch and are able to reach a little further because of that tissue elongation, your system is going to react to that instability by tightening and reintroducing stability to the system.

= NO STRETCH GAINZ....

Want some real, long lasting, stretch gainz??? Join us for our Yoga+Mobility Class

CLICK HERE FOR MORE INFO ON HOW TO JOIN

And watch me talking more about mobility and stretching stuff below :)

Scapular stabilization Mid/low trap strengthening

Mid and low trap weakness can lead to shoulder pain, neck pain, and poor posture. 😭

Try these strengthening exercises if you have shoulder or neck pain or more importantly, to prevent getting pain in the future.👍

T's--mid trap strengthening

  • Lie face down on an exercise ball with the ball under your stomach
  • Keep your chin slightly tucked
  • Put your arms in a "T" position with your thumbs pointing up toward the ceiling
  • Squeeze your shoulder blades together to raise your arms up toward the ceiling
  • Don't let your lower back arch or your shoulders come up toward your ears

Y's--low trap strengthening

  • Lie face down on an exercise ball with your chin slightly tucked
  • Put your arms in a "Y" position with your thumbs pointing up
  • Squeeze your shoulder blades down and back to raise your arms upwards
  • Don't arch your back or let your shoulders come up toward your ears
  • Perform 2 sets of 10 of each exercise

Easy Summer Chicken Stir-Fry

 

This Summer Chicken Stir-Fry recipe is a quick and easy, not to mention healthy, weeknight dinner that your family will love. Ready in under 25 minutes, this go-to summer chicken dish is colorful and packed with flavor. Pair with a simple green salad for the ultimate meal.

Stir-fry is a healthy, tasty way to incorporate a wide variety of vegetables into a meal. You can use tofu instead of chicken for another source of protein and a vegetarian option. Serve atop whole grain rice for a fiber boost.

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Prep Time : 15 Mins

Cook Time : 6 Mins

Yield : 4 servings (serving size: 1 cup)

Ingredients

  • 3 tablespoons reduced-fat vinaigrette or Italian salad dressing
  • 3 tablespoons low-sodium soy sauce
  • 1/4 teaspoon hot pepper flakes
  • 1 pound skinless, boneless chicken breasts, cut into short, thin strips
  • 2 teaspoons dark sesame oil
  • 2 cups (6 ounces) snow pea pods, cut diagonally in half
  • 1 red or yellow bell pepper, cut into short, thin strips (about 1 cup)
  • 4 (1-inch) diagonally cut green onions (about 1/2 cup)
  • 2 tablespoons minced fresh cilantro

How to Make It

Step 1

Combine dressing, soy sauce, and pepper flakes in a medium bowl; add chicken, tossing to coat.

Step 2

Heat oil in a large nonstick skillet over medium-high heat. Add snow peas and bell pepper; stir-fry 2 minutes. Add chicken mixture; stir-fry 3 minutes. Add onions; stir-fry 1 minute or until chicken is thoroughly heated and vegetables are crisp-tender. Top with cilantro.

This awesome recipe was originally published on Health.com

Worried About Losing Flexibility?

 
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This class is PERFECT for you if you are in your 30s-50s and you: 

  • HAVE TRIED STRETCHING ON YOUR OWN, BUT AREN’T SEEING THE RESULTS YOU HOPED FOR.

  • FEEL “TIGHT” ALL THE TIME, AND WANT TO FIND A PERMANENT SOLUTION.

  • ARE WORRIED ABOUT LOSING MOBILITY BECAUSE OF A SEDENTARY JOB OR LIFESTYLE.

  • WANT TO LEARN A COMPREHENSIVE AND EFFECTIVE STRETCHING AND FLEXIBILITY PROGRAM THAT ACTUALLY WORKS.

  • ARE CONCERNED WITH "AGING GRACEFULLY".

  • DON’T EVER WANT TO LOOK IN THE MIRROR AND SEE THIS 👇😜

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THE DETAILS

THIS IS AN ALL LEVELS "VINYASA-ISH" YOGA CLASS THAT MOVES THROUGH TRADITIONAL YOGA POSTURES WHILE INCORPORATING FUNCTIONAL MOBILITY WORK AND TARGETED CORE STRENGTHENING EXERCISES.

 

Brought to you by the talented and super amazing......... 

NICOLE SCIACCA

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NICOLE IS A YOGA TEACHER, PROFESSIONAL DANCER, ACTRESS, PERSONAL TRAINER, AND (MOST IMPORTANTLY) MOTHER TO HER FOUR YEAR-OLD SON, BEAU.

SHE IS PASSIONATE ABOUT HELPING PEOPLE MOVE BETTER, MORE OFTEN AND PAIN-FREE.  HER ENERGY IS UNPARALLELED AND HER SENSE OF HUMOR WILL LEAVE YOU GASPING FOR BREATH BETWEEN LAUGHS. 

IN 2006, A HORRIBLE BACK INJURY CHANGED THE TRAJECTORY OF HER DANCE CAREER.  SHE DESPARATELY NEEDED TO FIND AN OUTLET FOR HER ENERGY - AND GENETIC DISPOSITION FOR SWEAT

WHAT AT THE TIME FELT LIKE THE BIGGEST ROADBLOCK OF HER LIFE, NOT ONLY INTRODUCED HER TO HER PASSION, BUT ALSO GAVE HER A GIFT THAT SHE HAS HAD THE OPPORTUNITY TO SHARE WITH THOUSANDS OF PEOPLE.

IG: @nicolesciacca

Medial Knee Pain⚡️--Pes Anserine Bursitis--Part 3

 

Strengthening the muscles of the hip and knee 🏋️ is an important part of rehabilitation from pes anserine bursitis. As mentioned several posts ago, excessive foot pronation and knee valgus can contribute to inflammation of the bursa. These two exercises improve hip and knee strength and strengthen the muscles necessary to avoid excessive foot pronation and knee valgus (knees caving in) with activity. 1️⃣Gliders 🔸Place band around ankles 🔸Place towel (if on hardwood floor) or paper plate (if on carpet) under foot 🔸In a squat position, glide the leg out to the side, back/diagonal, and straight to the back 🔸Keep the standing leg in a squat the entire time and keep toes pointed forward 🔸You should feel both legs working 🔸Perform 2 sets of 10 on each leg 2️⃣Side steps with band around arches 🔸Place band around arches 🔸Pull arches up without rolling to the outsides of the feet 🔸Side step across floor 🔸Keep toes pointed forward, arches pulled up, knees slightly bent, and trunk still 🔸Do 2 laps 🔸If you want to really work the glutes, add another band around the knees or ankles

Online Booking Now Available!

 

Do you like to look at ALL of your options before you book an appointment?  Is it 11pm before you actually get a minute to think about taking care of things for yourself?  Or maybe you just hate talking to people on the phone?

We feel you!

That's why we hooked up with Jane App to introduce online booking :)

Do yourself a favor and set yourself up with an appointment asap.

Spinal Manipulations Good For Back Pain

 
 Leading Physical Therapist For Low Back Pain In Los Angeles

If any practitioner tells you that they are re-aligning you, run.  What we do know though is that spinal manipulations create a neurophysiological affect that can down regulate pain and create a window to allow patient/client to work on performing meaningful movement with less pain.

Check out the full article here on NPR.com

Is Pain A Disease

 
 This video discusses chronic pain and the current management.

This TED talk goes into what causes chronic pain.  Real interesting stuff with an easy to understand explanation.  Chronic pain can be so devastating to those who suffer from it and the people around them.  The good news though is that PT, along with a integrated health care team approach, can and do help.

Check the 8 minute talk here. 

Best PREHAB Exercises For Your Low Back

 
 This blog post discusses the best exercises to prevent low back pain from industry leaders in sports therapy

Side note:  Each of these authors wrote their own articles without knowing what the others were writing.  Do you see a common thread???

Shout out to The Prehab Guys for making this happen, and the rest of the authors: Zach Long, DPT, SCS, PES; Jarod Hall, PT, DPT, CSCS; Michael Mash, DPT, Cert. TMM, CSCS, FMS; Dr. Joel Seedman, PhD, CSCS, ACSM, FMS; Perry Nickelston, DC, NKT, SFMA; MoveU |The Back Pain Guys – Dr. Mike Wasilisin and Andrew Dettelbach; Mitch Babcock, PT, DPT, SFMA

The Butt Wink

 
 This is an image of the lumbar spine with its disks and sacrum and pelvis. Do you butt wink?

The Butt Wink🍑😉 

We've been spending a lot of time on instagram talking about hip mobility, but haven't talked too much about disorders and movement faults that can happen as a result of limited mobility.  Mobility is a prerequisite for moving well, but having mobility doesn't mean that you automatically can or will move well😕  For example, let say your pelvis tilts posteriorly (butt winks) before you get to the bottom of your squat.  This MAY be because of limited glute or posterior capsule mobility.  BUT, maybe not!  What, you say?!? Listen up - you might butt wink before you run out of your actual hip range because your nervous system doesn't know how to effectively move through your available motion with a neutral spine.  Got it🤔 
 
Anyways, we'll get more into the strength and motor control demands in some different posts. Promise.

Your spine attaches directly to your pelvis. Whatever your pelvis does, your spine follows. What's happening when you see the dreaded "butt wink" during a squat or deadlift, is the pelvis rotating posteriorly. Your spine follows suit, going into flexion and putting compressive pressure onto the anterior part of the disc, vertebrae and facet joints. Now add whatever weight you are squatting/deadlifting and those forces grow exponentially. This is the most common mechanism for disc herniations😱☠️😱 
 
You can fix this by working on the flexibility and joint mobility in the hips and ankles as well as spending some time on the actual movement mechanics. 
 
Stay tuned to our instagram account for 🎥  of techniques to mobilize the hip and get deeper into your squats without destroying your back.