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Freedom Physical Therapy and Fitness

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Freedom Physical Therapy and Fitness

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10/31/2025

I know you all have heard this one...🤔and you might be thinking, how are we all still dehydrated when we carry around those water bottles EVERYWHERE?!?

💦Just remember to USE that cute little accessory and actually get the water IN your body. Your body that is practically made up of .... you guessed it - WATER! About 70% of your body and an even higher 80-90% of your muscles, if we're getting specific.

💦While exact and ideal needs vary from person to person, current recommendations are to take your body weight, divide in half, and that is the number of ounces you should intake per day.
Example: 180 # individual / 2 = 90 ounces per day.
That's purely water. Not coffee, not tea, not soda, juice, milk.

💦If you're recovering from an injury, illness, working out extra hard, etc, your needs may even increase from there. Also, adding electrolytes may help get that water where it needs to be.

10/24/2025

Update: One spot opened back up. Snag it today!

There's only ONE spot left! It's meant for YOU 💚
Knowledge is so powerful... join us, and learn about why the core really is the center of your fitness and wellness journey.

Class starts next week - reserve that spot today 🎉💪
https://docs.google.com/forms/d/e/1FAIpQLScZtOWS1pSqLLpccE5ryK5AuqQO3kDPS192zcfv3SwEKwhVjg/viewform?usp=dialognd firs

10/17/2025

Not to sound like your momma... 🤨
But it really does matter. How you sit, how you stand, how you position your spine, impacts how your body functions!

🤓I remember being in PT school and thinking that the majority of my caseload upon graduation would be these really traumatic, "exciting" injuries. People really working and pushing their bodies to the limit, when some type of accident ensues.

💯Truth be told... MOST of what we see in this therapy world is pain and dysfunction brought on by tiny movements (or lack of movement) repeated all day/everyday until it finally catches up.

✨God created our spines and the joints that connect each vertebrae in a beautifully intricate, unique, and supportive way. The normal curvatures are purposeful and allow us to carry and sustain loads that don't make sense. When we spend too much time out of that position, our bodies kick in all kinds of substitutions to "get the job done" - and the results usually aren't beneficial in the long run.

📝Try this simple {test}:
Stand facing away from a wall, and bring your heels and hips in contact with it.
Assess three things:
✅ Is there a slight gap behind your lower back?
✅ Are your shoulder blades in contact with the wall?
✅ Does the back of your head touch the wall?

Don't force it - there may be many different areas of tension at play. If you didn't pass the test, let's chat 😉💚

10/10/2025

{EDIT}: Due to high interest of this info, I'll be hosting a 3-session class targeted at learning about & training our core! Space is limited, so reserve your spot today.
https://docs.google.com/forms/d/e/1FAIpQLScZtOWS1pSqLLpccE5ryK5AuqQO3kDPS192zcfv3SwEKwhVjg/viewform?usp=sharing&ouid=101503010865395865234

What do you think of when you hear the words "core strength"?
🏋️‍♀️sit-ups?
🏋️‍♀️6-pack abdominals?
🏋️‍♀️countless hours at the gym?
🏋️‍♀️awkward yoga poses?

What if I told you, you don't need to do a single sit-up to achieve a good, strong, healthy core?!? In fact, trying to force sit-ups too soon can be more detrimental than helpful.

CORE strength an essential component to the care and progression for almost every patient I treat. Training the deeper muscles of your core and the surrounding muscles have huge benefits that go far beyond how you look in a swimsuit.
✨Eliminate chronic low back pain
✨Improve balance and walking
✨Increase mobility of the hips and shoulders
✨Reduce injury risk
✨Boost power in athletic performance

Before you hop on those weight machines at the gym, or wedge your toes under the couch to help crank out one more sit-up.....let me show you how to properly train your deep core muscles.

Find FREEDOM from sit-ups 😅
Your body will thank you! 💪💚

10/03/2025

✨Our bodies are simply amazing!✨
🤓Often times in the PT process, we discuss proper breathing techniques:
✅Breathing in-through-the-nose and out-through-the-mouth is a common recommendation for greater control during exercise
✅Patients with neck and shoulder pain can benefit from using their diaphragm more and "belly breathing" to avoid overuse of upper trapezius
✅Deep controlled breaths can also assist with rib mobility and expansion, reducing mid-back pain

BUT... did you know how beneficial nose-breathing really is?!? God made our bodies to have a prime center of nitric oxide production right in our nasal cavity and sinuses. When we breathe in through our nose, this gas is delivered right where we need it!

✨No coincidence that the Bible even specifies that God breathed into man's NOSTRILS the breath of life {Thanks Barbara ONeil}✨

09/26/2025

Challenge yourself to do ONE thing [involving moving your body] today that surprises you! Maybe it's swinging on a swing, doing a cartwheel, sprinting down the driveway...{*please be safe!🤭*}

I climbed a tree.🌲The big evergreen tree in our backyard that my kids always climb. I cannot tell you how long it has been since I've climbed a tree, but the giggles and squeals of my little girls who were spying on me - said it all! 🥰

Our bodies are meant to move, and movement brings so much joy. Don't stay stuck. Don't give up moving. This may be just the spark that allows you see how much your body is still capable of. And it's worth celebrating! 🙌

09/23/2025

✨God has big plans for you ✨
Don’t stay stuck where you are. If it feels like your body is holding you back, schedule a hassle-free consult and find FREEDOM to move again. 💚

09/12/2025

🙌🏻📣 Exciting news, Raymond! 📣🙌🏻

Outpatient Physical Therapy
now available right here in your town!
✨As I began considering what was next for this business and exploring building options, God swooped in with a space and timing that only He could orchestrate. A sweet little private room at Southern Roots hair salon, now a mini PT clinic.

While PT and cosmetology may not seem to go hand-in-hand, this business owner and friend of mine is passionate about healthy living, and wants you to not-only look your best, but FEEL your best!

Plus it’s a fun little “full-circle” moment for me. My own mother and sister both are hairstylists in Indiana. While I didn’t seem to inherit their gift of style, I grew up spending lots of time at a salon and feel right at home here. 💁🏼‍♀️

I’m excited to continue serving this community! 😍
As always, call or message for more info 💚💪🏻

09/01/2025

Good morning ☀️

I’ve had conversations with a couple clients lately about weighted vests. I purchased one about a month ago bc I wanted to be able to “weigh” in with my professional opinion on this new trend 😅. I went for a cheap Amazon model, knowing most of us don’t want to shell out $300+ for an upgraded version. (I am not a fancy “influencer” 😎 so I won’t be linking any specific brand).

Overall, I think this can be an awesome tool for your fitness journey, but I did want to share a few thoughts and tips 💭🤓
1) I do think the structure and fit matters. The zip up, compression type would probably be a bit safer, although this version works just fine with a few intentional adjustments.
2) The general consensus is to use about 10% of your body weight. This is NOT going to feel like lugging around a heavy backpack full of books, but it IS going to change your body mechanics and muscle activation. That’s the point- that’s how it’s helping you get stronger! 💪🏻
3) With that in mind, if you are having any neck/shoulder/back pain, this is NOT the time to start! Shoot me a message and let’s talk and figure out what is going on so you don’t exacerbate the problem by adding more stress to the situation.
4) This is not a set-it and forget-it. While the weight should be light enough that you don’t need to give it a lot of exertion to carry, to avoid injury, you should be mindful of a few areas where attention is needed. Your head staying aligned over the center of body (not hanging forward). Your shoulders pulled slightly back (not up towards your ears). Your core engaged and drawn in (to protect your lower back and SI joint).
5) Cinch the vest around you as tightly as possible, so it hugs your body and doesn't flip flop around on you.
6) Start with small doses and monitor how your body feels!

✨As always, feel free to reach out with any questions or concerns!✨

07/17/2025

How's summer treating you?!? New activities and challenges, new routines, new FUN ☀️.... or is your body having a hard time keeping up?
Don't sweat it - call and schedule an appointment before the sun sets on your summer!

Being able to chase all of those good summer memories = FREEDOM.

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