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Movestrong Performance PT

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Movestrong Performance PT

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02/17/2022

Posted • 🦵𝙋𝙊𝙎𝙏-𝙊𝙋 𝙆𝙉𝙀𝙀 𝙀𝘼𝙍𝙇𝙔 𝙎𝙏𝙍𝙀𝙉𝙂𝙏𝙃🦵
After knee surgery there may be a time period when you are 𝗻𝗼𝗻 𝘄𝗲𝗶𝗴𝗵𝘁 𝗯𝗲𝗮𝗿𝗶𝗻𝗴 (𝗡𝗪𝗕) on the surgical limb. Even though you have this limitation it is paramount to start strengthening your leg (within your limits) so that when you are cleared to bear weight, your muscles can support you.
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🎥Here are some early post op strengthening options. Check with your surgeon or PT before doing any of these! Every surgery is unique and precautions and limitations will vary case to case.
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02/16/2022

🦵𝙋𝙊𝙎𝙏-𝙊𝙋 𝙆𝙉𝙀𝙀 𝙈𝙊𝘽𝙄𝙇𝙄𝙏𝙔🦵
Okay so today were talking about ways to get your knee moving after knee surgery. Yes, yesterday I posted about how some surgeries may be unnecessary but some are unavoidable and you need to be prepared to recover from them.
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The knee joint is primarily a hinge joint. Meaning it deals 𝙢𝙤𝙨𝙩𝙡𝙮 in one plane of motion. Flexion and extension. There is some slight rotation that will also occur. There is also the unique patellofemoral joint which consists of your knee caps articulation with the femur. Immobikity at this joint can lead to deficits in range of motion.
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Speaking of range of motion here are some general goals
𝗞𝗻𝗲𝗲 𝗘𝘅𝘁𝗲𝗻𝘀𝗶𝗼𝗻 = 0 degrees (leg straight) this is my first ROM goal for many patients
𝗞𝗻𝗲𝗲 𝗙𝗹𝗲𝘅𝗶𝗼𝗻 130+ some wiggle room here it will depend on what activities we want to get back to.
𝗔𝗺𝗯𝘂𝗹𝗮𝘁𝗶𝗼𝗻 generally requires less than 90 degrees of flexion
𝗦𝘁𝗮𝗶𝗿𝘀 & 𝗖𝗵𝗮𝗶𝗿𝘀 = 90-120 degrees of flexion
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🎥Here are some good post op mobility options. Check with your surgeon or PT before doing any of these!

01/25/2022

𝙎𝙏𝙍𝙐𝙂𝙂𝙇𝙀 ➡️𝙋𝙍𝙊𝙂𝙍𝙀𝙎𝙎
In order to make progress in life you need to put in some hard work. You need to experience the struggle. Otherwise we remain stagnant or more likely regress.
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It is no different in the world of rehab and fitness. If your PT/fitness program isnt making you struggle, and you can get through it without breaking a sweat, chances are you aren’t working hard enough to create and adaptation/change in the body. Making a significant difference should not be easy.
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Seek out the struggle, embrace the suck, and you will change for the better.
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10/28/2021

🔥𝙃𝘼𝙈𝙎𝙏𝙍𝙄𝙉𝙂 𝙏𝙍𝙄𝙋𝙇𝙀 𝙏𝙃𝙍𝙀𝘼𝙏🔥
What is the hamstring triple threat?!? Only the greatest hamstring giant set ever!! Well maybe not the best but its great and I love using it with my clients! (They usually hate it 😈)
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🔹I got the idea from an article looking at ACL rehab/prevention for Hockey players. They used this unique routine as a way to target the hamstrings. I find them to be great for people recovering from knee surgery, dealing w knee pain, suffering from hamstring strains or even tightness
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☑️It consists of performing long lever bridges, hamstring curls and bridges in succession all using a swiss ball.
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🎥 the video shows the demos of the exercises. They should get you to feel a nice burn in those hammies 🔥. 2-3 sets of 8-12 reps 💪
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10/19/2021

💥𝙐𝙋𝙋𝙀𝙍 𝘽𝘼𝘾𝙆 𝙋𝘼𝙄𝙉💥
Working at a computer 👨‍💻 all day got your back all jacked up? Its pretty common! Staying in prolonged positions can lead to your upper back getting stiff and lead to pain.
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🔹Your upper back or 𝗧𝗵𝗼𝗿𝗮𝗰𝗶𝗰 𝗦𝗽𝗶𝗻𝗲, is prone to getting tight. One reason being that your ribs attach to your T spine making it less mobile. Another reason could be muscle weakness in your scapular muscles. This can cause people to sit in a slouched posture for prolonged periods.
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🎥Here are some exercises to activate/strengthen those upper back muscles. The key 🔑 with these is scapular retraction, or squeezing your shoulder blades together.
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10/11/2021

💪𝙂𝙀𝙏 𝘼 𝙒𝙊𝙍𝙆𝙊𝙐𝙏 𝙄𝙉 ❗️💪
Having a bad day? Stuck in a funk?
Get a workout in to turn it around!
🏋️‍♂️🤸‍♂️🏊🚣🏿‍♂️🚴‍♂️🏃‍♂️
𝗠𝗘𝗡𝗧𝗔𝗟 𝗕𝗘𝗡𝗘𝗙𝗜𝗧𝗦 𝗢𝗙 𝗘𝗫𝗘𝗥𝗖𝗜𝗦𝗘
✅Improved Mood
✅Decreased Stress
✅Improved Focus
✅Decreased Anxiety
✅Improved Self Esteem
✅Improved Sleep
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𝘿𝙞𝙙 𝙮𝙤𝙪 𝙜𝙚𝙩 𝙮𝙤𝙪𝙧 𝙬𝙤𝙧𝙠𝙤𝙪𝙩 𝙞𝙣❓
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10/06/2021

💥𝘿𝙀𝘼𝘿𝘽𝙐𝙂𝙎 𝙁𝙊𝙍 𝘽𝘼𝘾𝙆 𝙋𝘼𝙄𝙉💥
Following up on my post about birddogs and back pain...another exercise that is a staple in my programs for low back pain is the 𝗗𝗘𝗔𝗗𝗕𝗨𝗚 exercise.
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This exercise is basically an inverse birddog! Laying on your back with your legs and arms up in the air. Extend your opposite arm/leg away and down to the floor. Try and keep your pelvis and lumbar spine neutral through the movement.
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Deadbugs can definitely be challenging! I find them (and so do most of my patients) more difficult to master than birddogs. Also I will get more of a “workout” or “burn” with these making them a good addition to ab workouts
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🎥Check out these variations of the dead bug. Some are regressions (easier) some are progressions (harder)
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Address

Mahopac, NY
10541

Opening Hours

Monday	7am - 7pm
Tuesday	7am - 7pm
Wednesday	7am - 7pm
Thursday	7am - 7pm
Friday	7am - 7pm

Website

http://www.movestrongptny.com/

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