Ascend Physical Therapy RVA

04/23/2026

Workshop this weekend!! April 25th 10 am at Chalkback Strength and Conditioning

Most people think bracing = “tighten your abs.”

That’s not it.

If your brace doesn’t actually manage pressure and transfer force, you’re just creating tension… not stability.

In powerlifting, this shows up as:
• Leaks in your setup
• Inconsistent strength at the bottom
• Pain (low back, ribs, hips)
• Feeling strong some days and unstable others

Real bracing is a skill:
→ Coordinating diaphragm + core
→ Creating 360° pressure
→ Using that pressure to move weight efficiently

When you get it right, everything changes:
Better lifts. More consistency. Less wear and tear.

This weekend, we’re breaking this down step-by-step—so you can actually feel what a good brace is and use it under load.

If you’ve been guessing… this is where that stops.

04/20/2026

Walking counts.
Hell, it doesn't have to be walking.
What's your thing? Jumping rope?
Hula hoop?
Shredding on Beat Saber?
Ripping it up in a wheelchair?
Digging the heelies?
How about skipping down the sidewalk with your kids?
Dancing in the living room, bring it on.
Slaying your friends on a Nintendo sports, been there loved that.

Just move it.

Pessimism not tolerated.

04/20/2026

He came in thinking it was costochondritis—sharp rib pain, constant discomfort, and always feeling like he couldn’t get a full breath.

But the real issue wasn’t inflammation. It was strategy.

He didn’t have a way to manage pressure or transfer force through his system. No effective bracing. No coordination between his diaphragm and deep core. So every breath, every movement, kept stressing the same irritated area.

We focused on:
• Rebuilding diaphragmatic breathing
• Teaching transverse abdominis engagement
• Creating a system for pressure management and load transfer

Once he could control that internal support, everything changed—less rib irritation, better movement, and breathing that finally felt “full” again.

Sometimes pain isn’t about what’s injured—it’s about how the body is (or isn’t) working together.

04/20/2026

When strength meets control 💥

Love seeing one of our Burn Boot Camp trainers putting in the work AND dialing in her deep core with Ascend Physical Therapy 🙌

It’s not just about pushing harder — it’s about moving better.

Building that deep core connection = stronger lifts, better stability, and fewer injuries.

This is how you level up your training 🔥

04/17/2026

04/17/2026

Love me a good origin story.

04/14/2026

Physical activity is physical activity. If you're participating in intimate physical activity while also struggling with injuries and pain, maybe there are some activity modifications that your PT can help you with. They're doctors, folks... specifically YOUR doctor. They can handle it. And if they can't, DM me and I'll answer your questions.
No shame. No judgements. Just helping you get back to the things you love!

Be nice, internet.

04/10/2026

Join us on April 19th at 2 p.m. at Burn Boot Camp Woodlake for an interactive workshop to help you move better so you can level up on all your 2026 goals!

04/10/2026

Pt 2/2:When you cannot stabilize your pelvis, you cannot do asymmetrical work and definitely not single-leg work, period.

Do the work that trains your core to engage.
Advanced exercises are squats; simpler ones are dead bugs and bird dogs.

You've got to find the one that helps you feel connected from your rib cage to your pelvis, to your feet, to the earth.

Then your single-leg deadlifts are only hard because they're heavy, not because you can't do the power transfer.

04/10/2026

Pt 1/2: my first set of this exercise was horrible because I really could not tap in period I couldn't engage my core. I didn't feel stable period that's exactly the point where the single leg deadlift is that when things are not going well, it goes badly.And that is a sign that you need to do some work, not that you need to work harder.

04/10/2026

IYKYK.

Screw it, if you don't know here you go: if you are a coach or athlete and you get really into the anatomy you either become exceedingly good at corrective exercise but miss some crucial medical details or you do the time and the debt and you get your doctorate. Then you get REALLY good at assessment , differential diagnosis, and manual therapy.

Find that DPT (ahem) and you've got yourself a unicorn.

In all humility, I stand on the shoulders of giants and I have much yet to learn.

04/02/2026

The job isn't always about fixing joints and muscles. In fact, it rarely is.
It's about mindset. It's about support. It's about loving the capacity to participate in your life.

Give them the opportunity to encourage you and see what they do with it.
Then give yourself the opportunity to throw your arms wide and grin.