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Align Physical Therapy Miami, 1410 20th Street #218, Miami Beach, FL (2025)

01/29/2019

Calf stretch? The question should be: Is the tightness in my calf truly caused by a tight muscle? WHY ISN’T IT LOOSE YET🤪

Many times over a tight calf can be caused by a pinched nerve in your back. Your lumbar and sacral nerve roots control the motor and sensory of your calf or in simple terms your sensation and strength. Tightness, burning, aching, tingling, and/or feeling as if you just ran down 200 flights of stairs (unless you did) can be a feeling that is rooted in your spine.

Even tendonitis in the calf (Achilles) can be rooted from the spine. If the electricity is not being sent to the muscle from the circuit breaker (I.e. your spine) your calf (gastric + soleus) will be loaded with a weight it cannot handle leading to unnecessary strain.

Before you go and stretch your calf- consult a Mckenzie credentialed Doctor of Physical Therapy to sort out the source of this tightness!

01/18/2019

Your surroundings affect your insides! If you live in a place that’s super messy and disorganized 😕 you will rarely be in a state of relaxation. This will leave you in a with heightened levels of cortisol which can lead to a slew of other things😩❗️(not good ones)

Moving is so stressful! I just moved and realized how much I have in my apartment! .co helped calm my brain! I highly recommend it. For some reason, I have this image in my brain -it’s an original thought (if I may add) that your insides and brain are like the insides of your closet and bathroom drawers. This could be scary for some... and as for your hygiene - you are as clean as your feet (pedicures anyone?)—-just a side note 😆😂🤷🏼‍♀️ lets do something about it!

Tension and stress can make pain that’s a 1/10 become 9/10! The position of packing, folding, and moving can also lead to physical problems!

Here are some tips for packing, moving, and getting organized:

1. Place your suitcase you’re about to pack or pile of clothes you’re about to fold on a high surface- a table, a kitchen island, etc. You don’t want to sit on the floor or leave the suitcase on the floor to pack! (Place a blanket under if you put on your bed as those suitcases can be dirty!)

2. The Marie Kondo Method says to hold something in your hands and see if it sparks joy🥰. If so fold it nicely or hang it and put it in the closet! If not, appreciate it for its use and put it in a pile. It’s reaalllllly hard but you will move on 🙌🏻

3. Don’t be silly! ASK FOR HELP. You cannot do things on your own and tough it out! It’s a lot of work! Even if your just packing personal belongings and movers will come to take your furniture and larger items! ASK friends and family!

4. For all of the bending forward you will do, do a few prophylactic back bends. Put your hands on the small of your back and lean back a few times inbetween!

01/17/2019

Sustained extension. 💪🏼One of the many choices of exercises via the McKenzie method to obtain centralization. For me, this position takes the tingling out of my left foot!🙏🏻🙌🏻🎉🎉🎉 3 minutes holding here and I’m in a much better place ..

When I went to school for physical therapy at the University of Miami, they offered you a buffet of information only skimming the top of each subject.

I was truly interested in orthopedics with a focus on spine. The spine is the mastermind behind the extremities. If a spinal nerve is irritated it can mimic a sore calf, a tight hamstring, tight hip flexors, and plantar fasciitis to name a few. It is like the master puppeteer pulling the strings behind the scenes.

Sometimes the meniscus or rotator cuff tear you think is causing your pain really is coming from the spine. You could even have “bone on bone” in your knee in an X-ray but the pain may be coming from your back!😩

Reeeeewwwind❗️⚠️❗️⚠️❗️
I mentioned earlier that this position helps me centralize. Centralization is when the pain/tingling/buzzing/numbness comes out of the extremity and into the center of the lower back, it may get stronger, but the back is actually improving.

It is important to seek a professional (Doctor if Physical Therapy credentialed in MDT) to perform a mechanical assessment on you if you have pain or are considering surgery on any joint.

01/11/2019

Super excited for this weekends event! We have partnered up with one of my favorite athleisure brands 💪🏼💪🏼💪🏼💪🏼💪🏼 hosted by 💁🏻‍♀️ for a work out in style! ♥️ Who? will be leading the pack Where? Brickell 🙌🏻 can’t wait! Did I hear you say smoothies? will be serving to keep your energy up! AND I 👩🏼‍⚕️ will be offering PT consults and answering any questions you have about aches, pains, tightness, flexibility, your work out goals, and other musculoskeletal topics! This will be an event you don’t want to miss! There are still a couple spots open🎉

01/07/2019

What is a MECHANICAL ASSESSMENT anyways?🔨🛠⚙️

If you have been reading my posts, in some of them I refer to a MECHANICAL ASSESSMENT being necessary before starting an exercise program.
✅✅✅✅✅✅✅✅✅✅

Before and after you work out it’s important to make sure you have full range of motion in your back, neck, and other joints... especially if you feel restricted, stiff, or have aches and pain.

🙌🏻🙌🏻🙌🏻🙌🏻🙌🏻🙌🏻🙌🏻🙌🏻🙌🏻🙌🏻🙌🏻

Stiffness PRECEDES pain. 🙌🏻😵

A mechanical assessment tests your range of motion around a particular joint as well as your bodies reaction to specific moves. If a particular range is not full, exercises will be given in order to obtain full range of motion around a joint. It is important to have a good baselines prior to starting an exercise class in order to prevent injury. If you have full range of motion (ROM) chances are you are in good alignment and will get even more out of your work outs! Muscles will contract optimally and you will be able to endure more!

Please DM me for appointments and for questions I will happily answer them in the feed!

01/03/2019

🤪

Not what you were expecting?🤱🏼😂... sometime after the age of 12 we stop laying on our stomachs! I dare you- ask your grandparents when the last time was that they were in this position. Most will tell you it’s been awhiiiiile! Let me preface this conversation with THIS POSITION IS NOT FOR EVERYONE AND EACH PERSON SHOULD UNDERGO A MECHANICAL ASSESSMENT to make sure what they are doing is ensuring a healthy spine...BUT life is a balance and there’s nothing wrong with a little tummy time in a healthy spine🙏🏻

01/02/2019

Kick starting the New Year with this move! is one of the best exercises to strengthen your hamstrings and glutes! You can also use it to challenge your pelvic stability. Make sure your hip bones are level with each other- sometimes when one leg is extended up, that hip drops due to decreased activation of your deep abdominals called your “TrA or transverse abdominals” or lack of strength in your gluteus Maximus on that side. Try to be more aware 🙏🏻 if you can’t tell, sometimes I will use a dowel across the hips (broomsticks work well too) to see if the dowel is level/parallel with the ground.

Try to maintain equal weight in the legs and focus on true balance between your body.

12/26/2018

Post work out BACK EXTENSION!

How often are you in this position? Never do we spend time on our stomachs! Tummy time? — psshh for toddlers 🤪. We sit all day and everything in life is a balance- let’s face it! Try this pose after your work out —-which was most likely full of squats, deadlifts, and triceps dips off a bench (even upper body exercises are in lumbar flexion) —- this will restore your spine- hold it 3 minutes and slowly ease into a higher incline.

12/24/2018

Hip abduction💪🏼 🍑🍑the new and improved workout 🏋️‍♀️

Glute MAX gets all the attention- but you have a gluteus MEDIUS and MINIMUS. Did you know that? While your glute max extends your hip mainly!🙌🏻 your Gluteus Medius and Minimus internally rotate and abduct the leg. Meaning: if you “toe in” and lift your leg to the side (as if making a snow angel standing)

In order to activate these muscles try the exercise above! You will hit all 3 pretty hard as your glut max has to stabilize!

1. Get in position! Your arms are behind you fully extended dropping your shoulders away from your ears. Knees over ankles 90/90 as above.

2. Place a band of your own choice intensity around you thighs and press your thighs out into it.

3. Make sure your feet are grounded and 50% of your weight is on each foot. Be balanced!

4. Stabilize with your abs and make sure your pelvis is perpendicular to the floor. No arching or tucking your tail bone- keep it neutral🙌🏻

Try 3 sets of 10! Feel the burn🔥🔥

12/21/2018

Athleisure is the new lounge wear, gym wear, lunch with friends wear, movies wear 🙈 . Basically good for anything wear. It’s important to have good quality, breathable clothes.
💫✨💫✨💫✨
Fun fact: sweating is your bodies’ cooling system. You sweat to lower the temperature of your body internally which helps you perform better.

Why people wear those old school thick bands around their stomach I don’t know?! It doesn’t do anything but make you lose water! Nothing good happens when you are dehydrated 🤷🏼‍♀️

ANYWAYS 🙌🏻

I am excited to announce I will be participating in an event sponsored by one of my favorite athleisure brands at with January 12th! Check my story for sign up info! Will be posting it frequently💪🏼

12/19/2018

Only in Miami is it like this in the Winter 😍... happy Tuesday ... it’s almost New Years! Can you imagine? 2019- insanity. What is your New Years resolution?
🎉🎉🎉🎉🎉🎉🎉🎉
I personally want to try to eat more clean and try on the weekend. Hopefully it will save me some time and make life a little easier and healthier!

12/13/2018

Allow me to re-introduce myself. 🤚🏼🤪, just kidding.

My name is Dr. Lindsey Himmel, DPT, OCS, Cert. MDT.

💪🏼💪🏼💪🏼💪🏼💪🏼💪🏼💪🏼💪🏼💪🏼💪🏼💪🏼💪🏼
I started out as a professional dancer for various hip-hop artists working my way to become a personal trainer, then exercise physiologist through the University Miami. I then decided I wanted to be the most knowledgeable in my field and ended up continuing at University of Miami to get my 🔷Doctorate in Physical Therapy🔷.Physical therapy school was a buffet of specialties within physical therapy and covered each one with “bullet points.”

While in school I learned to treat patients through 🔷Pilates🔷 and fell in love. I also learned many modalities that just 🤬DO NOT 🤬work so I continued my education and research.

I continued to get my 🔷board certification in orthopedics🔷 which is the highest certification you can get for this specialty and still was dissatisfied. Remember, the APTA orthopedic board certification is “the best you can get.”

I simultaneously found the 🔷Mckenzie Method🔷 through my colleague and became a disruptor in my field solving some of the most frustrating musculoskeletal issues preventing people from being active and independent, from age 14-91.

If you have been told .......to have injections because your plantar fasciitis won’t go away...that you should not work out...that you need a meniscectomy or microdiscectomy

If you have.......stopped playing tennis because your knees are not working as well...stopped playing golf because you’re in horrific pain after
—-or you are unable to do WHAT YOU WANT TO DO.

🤚🏼🤚🏼🤚🏼🤚🏼🤚🏼🤚🏼🤚🏼🤚🏼🤚🏼🤚🏼🤚🏼

I urge you to make an appointment.

If you were recommended surgery, I URGE YOU TO MAKE AN APPOINTMENT. 🤚🏼

Surgery is a last resort and most of the time can be prevented. Let’s make sure surgery is being done on the right joint, is necessary, and you are prepared if it is absolutely needed.🙌🏻

Align Physical Therapy Miami

01/29/2019

01/18/2019

01/17/2019

01/11/2019

01/07/2019

01/03/2019

01/02/2019

12/26/2018

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12/19/2018

12/13/2018

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