The health and wellness industry has been receiving the attention and value it deserves over the last few decades. Whether we're talking about the hottest new workout, latest self-care trend, or coolest fitness gadget to add to our gym bag, the topic of health and wellness is on the forefront of everyone's minds. Therefore, it should come to no surprise that, as a physical therapist, I support an active lifestyle for myself and for my clients.
With the start of a new calendar year, many people set new year resolutions or goals. I have chosen to set a physical performance goal for myself. This year I want to successfully do a strict “muscle up” by June. The reason for this goal has to do with my enrollment in a MovNat level 2 certification course coming up in July. MovNat (short for Move Naturally) applies primal movement patterns, such as crawling, squatting, jumping and climbing, to explore our body’s full range of motion and agility potential — so that we can rebuild how we move from the ground up.
I’ve heard so many clients of mine, Princeton locals, and physicians call this place Redcord. We’ve even had people call and insist they weren’t sure if they should come here because they were afraid of all the red ropes.
Well, I’m here to set the record straight. Our clinic name is Activcore. We are highly credentialed physical therapists and we do more than Redcord. As a doctor of physical therapy, I attended 4 years of college and 3 years of PT school to become licensed for what I do every day. I take continuing education courses to further my education and to maintain my license. And yes, while many of those courses taught me how to use the red ropes hanging from our ceiling, all of the other courses have nothing to do with Redcord.
Before starting a performance training program, it’s always best to go through the proper evaluations and preparations with a qualified movement expert, such as a physical therapist.
Whether you plan to lift weights, run on a treadmill, or play a sport, you should make sure your body is capable of properly performing these movements. You should also know when and how much to increase the resistance, intensity, repetitions and frequency of the desired physical activity.
The squat as a foundational movement pattern and exercise is becoming more of a staple movement in physical rehabilitation, fitness and sports performance training. As this type of exercise gains in popularity, we should take a look at not only its benefits, but also its safety.
In my two previous blog posts about squatting, I presented the case that squats are safe and highly effective for building functional strength, and that your knees are allowed to travel past your toes as long as it's not to initiate the squatting movement. So, are deep squats bad for your knees?
How Do I Prepare My Body for Snowboarding and Skiing? Exercise Tips to Stay Injury Free This Season.
It’s that time of year again for a lot of us here in Colorado when we dust off the ski boots, strap the snowboards to the roof, and head up to the mountains. Skiing and snowboarding both require a combination of strength, endurance, agility and balance to keep you upright as you head down the hill. Whether you’re a year-round weekend warrior or winter is your time to shine, here are a few essential training tips to keep in mind before hitting the slopes.
In a previous post, we discussed how kettlebells allow you to replicate many of the basic movements you make in everyday life. This type of strength training helps you re-establish natural movement patterns, learn how to handle unstable loads without thinking about it, and reduce the risk of injury.
In today's post, we'll look into four kettlebell exercises that can be applied to all walks of life, whether you’re a world-class athlete or you struggle to pick up a bag of groceries.
In my previous blog post, Should I Be Doing Squats, I explained the benefits of training the fundamental movement pattern of squatting. When engaging in an exercise program, the way you move is vital for overall health and performance. Within the realm of your exercise techniques are the cues and instructions given by coaches, fitness trainers, physical therapists and physicians. You also have the interim reality of internet opinions weighing in.
Keeping the knees behind the imaginary vertical line of the toes is a cue frequently given when instructing someone to squat. This “over-cue” may be the result of certain biomechanical studies — showing compression forces on the patella-femoral joint with a knees forward approach — that have since been extrapolated to all populations. What may be at issue here is the suggestion of a one-size-fits-all approach to teaching the squat.
The squat exercise continues to have a dual identity in the realms of fitness, sports performance, and physical rehabilitation. On one hand, an exercise like the barbell back squat is in an elite category for its ability to build full body strength, especially in the legs. It has even been called the “King of exercises” by some enthusiasts. On the other hand, there is a polar opposite perspective in the industry where squatting is misconstrued as a negative exercise that increases wear and tear on the knees.
I can't claim to be an expert yogi, but I have been practicing for over a year with a fantastic instructor (shout out to Joanna Wilson). Yoga has added much value to my life. As a physical therapist and former Division 1 softball player, most of my fitness has come in the more standard forms of weight lifting and running. I also did some Pilates to build core strength and coordination after sustaining an injury of my own.
I always shied away from yoga because I didn't think I was flexible or graceful enough. But, when I started seeing clients for pain they developed in their yoga practice, I had to better understand how they were pushing themselves, and what they were experiencing in their bodies. I also had to find out why people were getting so excited to do a handstand! So I signed up for my first lesson.
Today, a year later I am still at it. After countless hours of training, I can fully appreciate the simultaneous strength, flexibility and balance required for yoga practice. This was something that was lacking from my previous fitness routines.