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*throws alarm across room* . @mytherapistsays

*throws alarm across room*
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@mytherapistsays

Unlock Your Hip Mobility💫 . 🧐In theory the h

Unlock Your Hip Mobility💫
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🧐In theory the hips should be relatively mobile so that the low back and knees can remain stable.
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🥸Issues arise when the hips start to lose some of their mobility due to habits, injuries or sustained postures and these areas that like stability start trying to pick up the slack and become mobile.
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🤨Spoiler: body doesn’t love that.
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🥰So here are three easy to execute but challenging moves to help gain and control some of that hip mobility.
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1️⃣90/90 kick outs
2️⃣end range lift offs
3️⃣catchers squats + IR
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Like it? Share it! 💕
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#hipmobility #stretch #workout #legday #pilates #yoga #runner #hippain #lowbackpain

Kinked Neck Routine💫 . For those mornings when

Kinked Neck Routine💫
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For those mornings when you wake up and can’t turn your head.
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For many folks experiencing that “I tweaked my neck” sensation the splenius capitis is the most noticeably affected muscle.
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The splenius cap originates from your lower neck/ upper mid back spine and connects at your skull- it is responsible for:
👉🏻Extension
👉🏻Rotation
👉🏻Side Bending
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I often find the levator scap gets kind of sassy in these situations as well.
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Any while stretching might feel like the only thing you wanna do, getting some light muscle activation is generally helpful as well.
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1️⃣levator scap stretch
2️⃣somatic stretch
3️⃣isometric lateral flexion
4️⃣isometric oration
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🔸For the isometrics you can hold for 5-10s- use this routine as necessary until things chill out.
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Like it? Share it! ❤️
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🎶 Jef; Mystic

Frozen Shoulder💫 . ❄️ Frozen shoulder is kn

Frozen Shoulder💫
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❄️ Frozen shoulder is known clinically as adhesive capsulitis and describes a cascade of stiffening of the shoulder capsule/joint/surrounding musculature.
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❄️ It can be incredibly painful and normally has 3 phases dubbed the freezing phase, frozen phase, and thawing phase.
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❄️ I get people messaging me about this all the time but its overall prevalence is around 2-5% of the population, so while I don’t doubt sometime is happening with your shoulder maybe check that diagnosis...
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👉🏻The true hallmark of frozen shoulder is generally equal ranges of motion in both active AND passive. Like if you strain your rotator cuff, it might hurt for you to actively move it but I can generally get some decent passive non painful motion outta it- NOT SO with adhesive capsulitis- it’s just blocked. It generally hurts, a lot. It sucks. And it’s frustrating.
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☃️ So what we wanna do is maintain the motion you do have and down-regulate/desensitize the system to help it feel safe and keep integrating motion. Dowel assisted movements are dope for this.
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1️⃣dowel assisted scapular abduction (45° out)
2️⃣dowel assisted ER
3️⃣dowel assisted IR
4️⃣passive ER (more challenging)
5️⃣passive flexion
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Like it? Share it! ❤️
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#frozen #frozenshoulder #impingement #shoulderpain #shoulderpainrelief #rehab #physicaltherapy #sportschiro

i’ve gotten worse with age 👵🏼

i’ve gotten worse with age 👵🏼

ELBOW/WRIST PAIN💫 . 🏓Tennis elbow is pain lo

ELBOW/WRIST PAIN💫
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🏓Tennis elbow is pain located to the outside of your elbow - you don’t need to be a tennis player to experience this and generally repetitive gripping or twisting can be the culprit.
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When tennis elbow is the issue, your wrist extensors (brings back of your hand upward) are what we hone in on.
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⛳️Golfer’s elbow is pain located to the inside of the elbow, and again no golf required.
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This area is home to your wrist/forearm flexor tendons (curls your palm towards your forearm🤌🏻).
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🧐What gets missed in these situations is that even though you’re having pain in your elbow -it’s generally NOT the elbow’s “fault”
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💪🏻The elbow itself is mostly just a hinge joint stuck inbetween two larger range of motion joints (wrist and shoulder) so if you’re having elbow pain you need to address what’s happening at the wing and wrist. Today’s post focuses on the wrist.
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This injury can often be very painful and linger...so managing load in the area & modifying activities that are aggravating are important. And yes that may include you grabbing the water pitcher with your other hand or moving your keyboard around.
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The exercises demonstrated are generally used for tennis elbow but if you’re experiencing golfer’s elbow you would simply flip the start motion for the eccentric movement (ie: palm up).
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1️⃣eccentric forearm extensors
2️⃣ pronation supination
3️⃣ dowel pronation supination (bent elbow, straight elbow)
4️⃣ dowel ulnar deviation (bent elbow, straight elbow)
5️⃣ finger spreads
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Like it? Share it! 💕
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Music: Wander
Musician: @iksonofficial

Medial (inside) Knee Pain💫 . 🤔 Runners/Jumpe

Medial (inside) Knee Pain💫
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🤔 Runners/Jumpers knee not resolving? Check this area out.
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👉🏻The Pes Anserine is located at the medial knee and consists of the Sartorius, Gracilis and Semitendinosis (hamstring) muscle. How these 3 muscles insert resembles a "goose's foot" which is how this area got it’s name- duh, so obvious🙃.
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👉🏻The whole conglomerate lies on top of the MCL as it inserts on the tibia and also has a bursa that lies around there. While the condition is noted a bursitis, keep in mind bursas only get irritated if the TISSUE AROUND THEM IS IRRITATED (barring direct trauma)
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👉🏻This condition is often misdiagnosed as Runners/Jumpers knee because of it's pain location HOWEVER it tends to not respond as well to glute training, which is a major focus in the above mentioned conditions.
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👉🏻In this condition it’s actually the hams and adductor begging for some attention.
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👉🏻Folks with Pes Anserine Bursitis generally report:
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🔻medial knee pain
🔻swelling in the medial (inside) knee
🔻participating in flexion/adduction heavy activities
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So, for your veiwing pleasure - a couple ideas to help with this
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Like it? Share it with a friend!🔥
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#kneepain #mcl #jumpersknee #runnersknee #squat #runner #marathontraining #football

same, Astrid. 🤜🏻 🤛🏻

same, Astrid. 🤜🏻 🤛🏻

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Hi! Katie here; manual therapy + movement enthusiast. I’m on a mission to simplify the (p)rehab game and help folks fix themselves.

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