Fit 4 You Physical Therapy and Wellness Services

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Columbus, OH
Fit 4 You Physical Therapy and Wellness Services

Fit 4 You offers high quality, individualized physical therapy or personal training sessions in the

10/08/2021

What better way to kick off the weekend than with a FRIDAY FULL BODY STRETCH?!?

After a long week of work, and lots of sitting at a desk or commuting in a car, it feels SO good to move the body and stretch out all those stuff joints and muscles!

This series of stretches has a focus on the lower half of the body with some overhead arm movements sprinkled in.

Give them a try and kick off this weekend right!
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🎃 Hamstring Stretch Nerve Glide: x20 3 sec hold each

🍁Lateral Hip Stretch: 30 sec x3 each

🍂 Child’s Pose 3 Way: 30 sec x 3 each

🏈 Hip Flexor Stretch with Reach: 3x30 sec each
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08/27/2021

Need something fun to do this weekend?! Stop by the Grandview Hop!

🍔 Food Trucks
🎸 Live Music
👜 Vendor Tents

Fit 4 You will have a tent between 1st and Haines. Come by and say HEY!Spin our prize wheel for a chance to win some fun prizes and learn more about the services we provide!

You can also enter to win a FREE Physical Therapy Evaluation!

Interested in booking? Stop by the tent to schedule a service and receive 20% off!

Looking forward to seeing you there 😁

07/18/2021

It’s been awhile since I posted content and just wanted to touch base! I gave birth to a beautiful baby boy on May 26th and have been basking in baby snuggles and navigating being a newborn mom for the last couple of months.

I have not forgotten about my clients/followers and look forward to getting back to the physical therapy world more consistently again.

Fit 4 You will be taking on new clients again soon so please reach out if you have an injury or ailment and are interested in our services! Link in bio above ⬆️⬆️⬆️

More content coming soon.....until then—here is my cute little Superman lifting some weights and getting SWOL!

05/25/2021

Here is an oldie but a goodie—Why do my ankles crack? Why do my knees pop? Why does my neck creak? Is this a BAD thing?!

I get these questions from the majority of patients I see. The sound of a popping joint isn’t the most pleasant and can be alarming but if the cracking is pain-free, your joints are likely healthy! There are so many structures inside the body and joints, that it is hard to tell what exactly is responsible for the alarming joint sound... but just know that this is a VERY COMMON occurrence.

A study was done where 99% of PAIN FREE subjects stated that they experienced knee cracking (or crepitus). This cracking is very common and is usually present in the ABSENCE of any joint problem or issue.

Now get this—
🚨It is not the cracking that is dangerous, but the perception of this joint sound and the anxiety that is coupled with the popping that can become problematic to the patient and their health! 🚨

Catastrophizing is when we believe something is far worse than it is. While a joint crack or sound can be scary, it is important to not catastrophize the situation and think right away “something MUST be wrong”. This kind of thinking not only causes emotional distress, but it can lead to inactivity due to fear. This inactivity can lead to weakness of muscles, which can make a person more susceptible to injury and damage to the joints.

If you are noticing pain in your joints or having a difficult time differentiating whether your popping/clicking is normal or problematic, you can always seek help from a Physical Therapist like me 😊

04/15/2021

The Tranverse Abdominis (TA) is an important foundational muscle in your deep core. It is sometimes referred to as the corset muscle because it wraps around from your spine to your belly and provides extremely important stability for your spine. Stabilizing the spine isn’t it’s only role. It also plays a role in breathing as well as proper pelvic floor engagement!

One of the most common issues caused by a weak or improperly engaged TA is low back pain. Low back pain is one of the most common injuries out there! So lets learn how to activate and get your TA STRONG!!!! 💪🏼 👏🏼💪🏼

👉🏼Check out the photos in this post and practice your engagement following these 3 cues. Some cues work better than others depending on the person so try them all! Time your TA engagement with your EXHALE breath.

🧠Some things to keep in mind:
❌DO NOT just suck your belly in and hold your breath! This is not activating your deeper core muscles properly!

❗️While I understand how the “Draw your belly button in towards your spine” cue is a controversial one, I understand why it is commonly used. When you exhale to activate the TA, DO NOT balloon or push your belly outwards. This is incorrectly changing the pressure inside your abdomen. You want to see a tightening of your abdomen wall instead.

04/07/2021

75 and ☀️ in Columbus means Fit 4 You can bring your physical therapy treatment OUTDOORS!!! What a beautiful set up in her backyard for this morning’s client! Something about the warmth of the sun and the chirping of birds that instantly puts you in a better mood and mindset.

Interested in our mobile physical therapy services? Let’s get you on the road to recovery! Contact Fit 4 You today!! Link is in the bio

03/17/2021

Do you have neck pain or stiffness? How about frequent headaches? Working on the strength of your core and postural muscles can really help with these conditions! And no...when I mention core strengthening, I do not mean doing sit ups and crunches until the cows come home. I mean focusing on the tinier, but very important muscles that are often forgotten in workouts.

The chin tuck is a good fundamental exercise to help with neck stability and strength. It is difficult to master because at first, a proper chin tuck can feel awkward and uncomfortable. Not to mention, it is not the most flattering of positions 😂 The more you practice the better and more natural the movement will seem!

Here are a few chin tuck examples ranging from easy to hard in different positions. The first exercise posted in each position is the beginner version and the second exercise is more advanced. Once you master the easier one, feel free to challenge yourself!
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🌼Supine Chin Tuck
🌼Supine Chin Tuck with Lift
🌼Quadruped Chin Tuck
🌼Quadruped Chin Tuck with Extension
🌼Standing Chin Tuck
🌼Standing Chin Tuck with Arm Lift
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03/05/2021

Time for a Fit 4 You review! Do you have Plantar Fasciitis? How about Achilles Tendon Pain? Or generally achy feet?

Lacking foot stability can lead to foot and ankle pain but also can translate all the way up to the knee, hips and back. Poor foot posture affects alignment and shock absorption, which can cause pain in multiple joints. If you do not have a stable foundation, the rest of the house is fragile. Improve your foot strength and stability with this simple exercise!!

At first, you may have difficulty performing and coordinating the movement because you are not used to firing the small foot muscles in this way. But like everything else....practice, practice, PRACTICE and you will get better! Read the cues and tips in the video to help you through.

Some people find it easier to sit and do the arch exercise, while others think it is easier to stand. Play around with it and find what works for you!
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Once you master the exercise try this progression:
🦶🏼Sitting
🦶🏽Standing
🦶🏾Standing On One Leg
🦶🏿Hold Arch While Squatting
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Address

Columbus, OH

Telephone

+16143041181

Website

http://www.fit4youpt.com/

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