iAM Physical Therapy and Wellness

LOW BACK PAIN? try a hip hinge! If you are someone who does a lot of bending or lifting throughout the day either at work or home... you will want to start incorporating what is called a hip hinge Typically with bending and lifting you want to avoid bending forward from the low back this puts an incredible amount of pressure onto the discs, ligaments, and muscles A hip hinge focuses on keeping a neutral spine (remember that from a few days ago?? - if you missed it scroll back ) keeping your spine stable and then bending forward (or hinging) at the hips This decreases the load throughout the spine and allows the glutes to do the work oh hey glutes there you are! Give it a try next time you get up from a chair, pick up a toy off the ground, or pick up that laundry basket. _________________________ Are you ready to improve the way you move? When you move well. you feel well. you live well. The iAM Method is an online course that teaches you how to improve the way you move so you can minimize pain and maximize mobility for ultimate living. Join the waitlist now for intro offers!! Doors will open Winter 2020. Link in bio

Happy #nationaldogday to this little guy. Braxton is iAM’s #therapydog and he absolutely loves coming to work everyday and seeing his friends/patients. He is the first one to greet people at the door and is always around for a good pet when you need it the most

POP QUIZ Which picture demonstrates a low back neutral spine.. A, B, or C??? Be sure to leave your answer in the comments ... ..... So what is neutral spine and why is it important Yesterday we learned how to move throughout the outer ranges of our spine This is important to increase blood flow, lubricate joints, and deliver nutrients to spinal structures (scroll back if you missed it ) BUT... you definitely don’t want to be hanging out in these outer ranges all day and definitely not while doing any bending or heavy lifting The spine has a natural curvature to it which helps distribute weight and load as you move throughout the day This natural curve is the mid range of this spinal mobility we talked about AKA NEUTRAL SPINE This is where there is the least amount of load on the spine AND important for proper core activation and coordination that we will talk about tomorrow Do you know how to find your neutral spine??? _________________________ Are you ready to improve the way you move? When you move well. you feel well. you live well. The iAM Method is an online course that teaches you how to improve the way you move so you can minimize pain and maximize mobility for ultimate living. Join the waitlist now for intro offers!! Doors will open Winter 2020. Link in bio

SHOULDER MOBILITY Do you get shoulder pain reaching for your seatbelt? Or how about unhooking your bra? ... maybe lifting weights overhead? A lack of shoulder blade (aka scapular) mobility might be a possible cause of this pain and tightness This myofascial release technique is a quick and easy way to free up the shoulder and reduce pain. And guess what?? BONUS Not only will your shoulder feel better but also that upper back and neck tightness as well! Place a tennis or lacrosse ball on the muscles between the shoulder blade and spine and gently lean into the ball at a wall. First roll around looking for areas of soreness or hot spots. I like to think of it as a treasure hunt. Hold gentle pressure here as your start to move your arm in various directions that feel good for you. (maybe reaching overhead or across the body as I show here) Remember to breathe to help these muscles relax and melt that tension away! Give it a go and let me know what you think below! And always be sure to share with a friend who might also benefit from this exercise

Nothing is as black and white as it is here on instagram. got neck pain? you need to do this one exercise Bulging disc?. these 3 exercises will fix you... ACL injury? this progression will get you back in the game fast Im not saying these posts are wrong they can be great exercises or solutions for one person but unfortunately for another, it may actually cause more harm than good... leading to further injury or pain As a health care profession, I personally struggle to make sure the information I am putting out here in the Instagram universe is ethical, accurate and purposeful. #workinprogress And although Instagram is such an amazing platform to share information, ideas, and education. it can feel a bit noisy and overwhelming at times. So let’s take a step back to celebrate all the different shades of grey and you as an individual !! Because when it comes to your health and body there is no black and white. Try to take in all the great resources here as data. Decide what is right for you and more importantly what isn’t Learn and explore what feels good for your body And if you still aren’t sure or if you are struggling with pain or an injury I highly recommend you reach out to your local physical therapist to help guide you through the process. Sometimes we all need a little personalized touch So with that said - here is my disclaimer Disclaimer: The content provided here is for general informational purposes only and is not intended as, nor should it be considered a substitute for, professional medical advice. Do not use this information for diagnosing or treating any medical or health condition. If you have or suspect you have a medical problem, promptly contact your professional healthcare provider. Instagram is not a replacement for professional medical care. @ San Diego, California

Why is everyone mad at their IT Band?? Have you been told your tight IT band is causing your hip and knee pain? Do you foam roll day after day but still feel like it is still so tight? ... Or maybe it gives you relief for a little bit but your pain comes back? Well.what if I told you the IT band is not the problem. In fact, the IT band plays a super important role in stabilizing the hip and knee to make walking, squatting, going up and down stairs and especially running more efficient. (hey thanks IT band ) But here is the thing it shouldn’t be doing all of the work!!! Other muscles should be helping out as well... that’s right I’m look at you core and hip stabilizers. If these muscles aren’t functioning properly it results in faulting movement patterns including tilting of the pelvis and inward rotation of the hip which then forces most of the load onto the IT band causing it to become tight So let’s toss that foam roller away for a second and start strengthening the core and hips to improve the way you move!! Exercises shown here: birddog heel raise with knee drive hip hike know someone who might benefit from this post? Tag them below _______________________________ Are you ready to improve the way you move? When you move well you feel well you live well. The iAM Method is an online course that teaches you how to improve the way you move so you can minimize pain and maximize mobility for ultimate living. Join the waitlist now for intro offers!! Doors will open Winter 2020. Link in bio