🎧WARM IT UP CHRIS! I'M ABOUT TO!🎤
🎯With upcoming tryouts for Fall and Club sports, it is important to talk about preparing our body for exercise.
🎯Dynamic Warm Ups are an effiicient, effective, and active way to get the blood flowing before we WORK!
🎯They help athletes perform better and prevent injury.
🎯Try out these few we use to warm up athletes participating in our ACL Prevention/Return to Sport Program.
🥍Check out our own VLC Blue Crab 🦀 getting warmed up before hopping in the cage for a work out (shut out @vlclax)
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To learn more about our services, click here: https://excelrehabva.com/
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🚫This content is solely for informational purposes and is not intended to be a substitute for professional medical advice.
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HIPS DONT LIE!
Getting ready to take a long car ride or getting on a plane?! Seats are tight with limited ability to move around. Try these two stretches to get your hips loosened up before and after you travel.
Seated Hamstring Stretch:
- Scoot to the edge of your chair.
- Kick that leg out straight, resting on yiur heel.
- Hinge forward from the hips, back straight, until you feel a stretch.
- Hold for 30 seconds and repeat x2 on each leg.
Try this out and let us know if it helps keep you limber while you are on the go.
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To learn more about our services, click here or in the bio: https://excelrehabva.com/
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🚫This content is solely for informational purposes and is not intended to be a substitute for professional medical advice.
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#northernvirginialiving #fairfaxva #aldieva #loudouncounty #fairfaxcountyva #physicaltherapyworks #rehabexercises
Seated Piriformis Stretch:
- Scoot to the edge of your chair.
- Cross your leg at the ankle and push your knee toward the floor.
- If no strech there...hinge forward from the hips, back straight.
- Hold for 30 seconds and repeat x2 on each leg.
Protect Ya Neck!
🛻Driving around...
💻Sitting at our desk on our computer...
📱Playing on our phones...
All can be challenging for our spine and promote the most common abnormal posture we see.
FORWARD HEAD/ROUNDED SHOULDERS
🎯Does this sound like you?
🎯Do you "carry your stress in your shoulders?
Try these stretches to relieve neck tension and help promote better posture.
🎯Levator Scapulae:
Seated in a chair grip the seat with one hand to anchor your shoulder.
With your opposite hand pull your head away from the anchored arm, directing your nose toward your arm pit.
Hold for 30 seconds, perform x2, both sides.
🎯Upper trapezius:
Seated in a chair, grip the seat with one hand to anchor your shoulder.
With your opposite hand pull your ear away from the anchored arm.
Hold for 30 seconds, perform x2, both sides.
🎯Pectoralis Stretch:
Place your hands on either side of a door frame, just above shoulder height.
Lunge forward, pushing your shoulders through the doorway, until you feel a stretch across you chest.
Hold for 30 seconds, perform x2
Slides your hands higher and repeat for a little different stretch 😀
Did you try it? How did it feel? Did it help? Comment and let us know.
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To learn more about our services, click here: https://excelrehabva.com/
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🚫This content is solely for informational purposes and is not intended to be a substitute for professional medical advice.
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#excelrehabva
#northernvirginialiving #fairfaxva #aldieva #loudouncounty #fairfaxcountyva #physicaltherapyworks #rehabexercises
🎧REMIX!🎤
🎯Remember our post about the Pallof Press? If you've tried it and are looking for a little more of a challenge, try this variation in a half kneeling split stance.
🎯Want another variation?! Try standing on a BOSU or a balance pad to make the surface unstable and more challenging.
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To learn more about our services, click here: https://excelrehabva.com/
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🚫This content is solely for informational purposes and is not intended to be a substitute for professional medical advice.
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#excelrehabva
#northernvirginialiving #fairfaxva #aldieva #loudouncounty #fairfaxcountyva #physicaltherapyworks #rehabexercises
A Pallof Press is a great way to wake up that lazy core 🤣 Even when driving kids around..you need a healthy core to protect your back.🚕
🎯Put your band in the doorway, above the middle hinge. Make there's a knot so it stays in there.
🎯Step away from the doorway until you get resistance on the band.
🎯Keeping your core tight, slowly extend your hands away from your body, keeping them in line with the center of your chest.
🎯Bring your hands slowly back and repeat.
🎯Try 3 sets of 10, then turn and do it the other direction.
Did you try this exercise? Come back and let us know how you felt!
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To learn more about our services, click here: https://excelrehabva.com/
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🚫This content is solely for informational purposes and is not intended to be a substitute for professional medical advice.
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#excelrehabva
#northernvirginialiving #fairfaxva #aldieva #loudouncounty #fairfaxcountyva #physicaltherapyworks #rehabexercises
HEAD ON A SWIVEL?!
🚗 Driving all over causing pain in your neck and upper back?
🛻Maybe on top of sitting at a computer all day?
🚕Want to improve your postural awareness?
Try this simple exercise: CHIN TUCKS
🚍Sit up tall in your chair or in the driver's seat (when stopped of course🛑.)
🚍Glide your head back on your neck like you're making a double chin.
🚍Hold for 2-3 seconds and repeat for 3 sets of 10.
🚍Try this daily. Or whenever you feel like you need it.
Too easy?! Use a band for added resistance.
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To learn more about our services, click here: https://excelrehabva.com/
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🚫This content is solely for informational purposes and is not intended to be a substitute for professional medical advice.
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#excelrehabva
#northernvirginialiving #fairfaxva #aldieva #loudouncounty #fairfaxcountyva #physicaltherapyworks #rehabexercises
HEAD ON A SWIVEL?!
🚗 Driving all over causing pain in your neck and upper back?
🛻Maybe on top of sitting at a computer all day?
🚕Want to improve your postural awareness?
Try this simple exercise: CHIN TUCKS
🚍Sit up tall in your chair or in the driver's seat (when stopped of course🛑.)
🚍Glide your head back on your neck like you're making a double chin.
🚍Hold for 2-3 seconds and repeat for 3 sets of 10.
🚍Try this daily. Or whenever you feel like you need it.
Too easy?! Use a band for added resistance.
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To learn more about our services, click here: https://excelrehabva.com/
_____________________________________________
🚫This content is solely for informational purposes and is not intended to be a substitute for professional medical advice.
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#excelrehabva
#northernvirginialiving #fairfaxva #aldieva #loudouncounty #fairfaxcountyva #physicaltherapyworks #rehabexercises
IT'S ALL IN THE HIPS! Just like Chubbs Peterson told Happy Gilmore. Hip mobility is important for so many things, including running. Tights hips are a known culprit for leading to pain and dysfunction.
Try the Warrior Stretch for tight hip flexors:
🎯In high kneeling, lunge forward on your front leg.
🎯With your trunk upright, drive your hip forward on the back leg until you feel a stretch in the front of your thigh.
🎯Not a strong stretch? Try reaching up and away to make it stronger.
🎯Hold for 30 seconds...do both sides.
Did you try this? Share this post with another runner or anyone that could use this stretch.
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To learn more about our services, click here: https://excelrehabva.com/
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🚫This content is solely for informational purposes and is not intended to be a substitute for professional medical advice.
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#excelrehabva
#northernvirginialiving #fairfaxva #aldieva #loudouncounty #fairfaxcountyva #physicaltherapyworks #rehabexercises
STAY HIP! Hip strength, in multiple planes, is SO important for keeping runners on the move. AND YES! MEN TOO!
Try this simple TRX exercise at home or in the gym.
🎯While holding TRX straps in each hand, balance on one leg, reach your free leg across midline behind the opposite/planted leg; while lunging backwards.
🎯Squat on the planted leg to roughly 90 degrees and engage the muscles of your thigh.
🎯Make sure to keep your knee centered over your foot and control the movement all the way through.
🎯Repeat 10-15 times, or until fatigue, before swuitching sides. Perform 3 sets on each side!
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To learn more about our services, click here: https://excelrehabva.com/
_____________________________________________
🚫This content is solely for informational purposes and is not intended to be a substitute for professional medical advice.
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#excelrehabva
#northernvirginialiving #fairfaxva #aldieva #loudouncounty #fairfaxcountyva #physicaltherapyworks #rehabexercises
Keep ROLLING, ROLLING, ROLLING...
FOLLOW UP POST>>>
Not a fan of the foam roller? 😕 Do you want the same benefit but can't necessariliy get in all the positions used for foam rolling? Or maybe it hurts too much? 😫 Want something more portable you can bring on the go or to practice? ⚽️🥍🏉🏀🏑
Try out using a rolling stick...They can be really convenient and a lot times more comfortable for the faint of heart or if your new to rolling. 😜
If you've used one or have tips comment below!
To learn more about our services, click here: https://excelrehabva.com/
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🚫This content is solely for informational purposes and is not intended to be a substitute for professional medical advice.
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#excelrehabva
#northernvirginialiving #fairfaxva #aldieva #loudouncounty #fairfaxcountyva #physicaltherapyworks #rehabexercises
Want your runs to feel better? 🏃♀️🏃Stronger legs? 💪🏋️♂️ Maybe less knee pain? 🦵Try these simple band exercises!
HERE'S HOW!
Lateral Glute Walks: grab a resistance band, place it either just above your knees or your ankles. At your ankles is harder! Tie it tight and squat into a game-ready position. Keep your hips back, knees in line over your feet, the band tight, and shuffle side-to-side.
Monster Walks: with the same starting position, shuffle forward keeping the resitance out against the band. Remember to keep your knees in line with your feet. You should feel both of these in your thighs and glutes!
These exercises can really help to get you moving in a direction, or plane, different than when you run, which is soooooo important. Remember, variety is one key to staying healthy and active. You must have the strength training to compliment the running .
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🎯To learn more about our services, click here: https://excelrehabva.com/
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🚫This content is solely for informational purposes and is not intended to be a substitute for professional medical advice.
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#excelrehabva
#northernvirginialiving #fairfaxva #aldieva #loudouncounty #fairfaxcountyva #physicaltherapyworks #rehabexercises
When was the last time you used your foam roller?!
Foam rolling is great maintenance for your muscles after a long run! Watch these videos to see the muscle groups we recommend hitting the next time you get out on the pavement, trail, or treadmill.
Stay tuned for a follow up video with one of our favorite rolling tools!
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To learn more about our services, click here: https://excelrehabva.com/
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🚫This content is solely for informational purposes and is not intended to be a substitute for professional medical advice.
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#excelrehabva
#northernvirginialiving #fairfaxva #aldieva #loudouncounty #fairfaxcountyva #physicaltherapyworks #rehabexercises
Spring is here and it is great to see people outside getting more active again! As a result, we are seeing more young athetes coming in with, or parents talking to us on the sidelines about, HEEL PAIN. Sound familiar?!
Try this mobility activity 2x/day for 3 sets of 10 with 5 second holds.
Perform before and after practice/games too!
Heel pain is common with increased activity and a developing musculoskeletal system. But it should be addressed. If you need help give us a call.
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To learn more about our services, click here: https://excelrehabva.com/
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🚫This content is solely for informational purposes and is not intended to be a substitute for professional medical advice.
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#excelrehabva
#northernvirginialiving #fairfaxva #aldieva #loudouncounty #fairfaxcountyva #physicaltherapyworks #rehabexercises
Treating Pain Takes Teamwork _ChoosePT (1080p)
At Excel Rehabilitation our goal is to provide quality orthopaedic and sports physical therapy.
