Physio2Go

Break from the traditional. Get the care you need, now! We bring physical therapy to your home.

#testimonialtuesday Our doctors of physical therapy spend one on one uninterrupted time to create personalized plans to help you achieve your goals. Way to go Angel!

it’s getting back to doing what I love for me setting intentions to reach your milestones is a huge part of beginning your journey whether you are returning from an injury, rehabbing from a surgery or fighting chronic pain ... goal setting will help guide the process short term goals are attainable and will help hold you accountable while long term goals make the hard work meaningful we challenge you, to set your intentions today! let us know what your milestones are, comment below, tag us or DM us!!!

Our patients love: that we come to them that we maximize the value of their time that they are only seen by Doctors of Physical Therapy... that we design individualized plans Physio2go is a concierge type of physical therapy practice. It is based on the values of providing dedicated one-on-one care. It is for individuals that want to get back to their fullest potential and participate in the activities they love for as long as they want. The time is now. To get started on your journey today click the link in our bio to fill out a contact form & get instant responses with our chat feature.

We love providing one-on-one care to our patients! Each session patients receive undivided attention for a FULL hour with our licensed doctors of physical therapy. Check us out and DM us for more info on scheduling your first visit! The time is now!

90-90 Piriformis Stretch This seated stretch will help you stretch out a tight or sore piriformis muscle. It creates great external rotation in one hip while simultaneously providing internal rotation to the contralateral (opposite) hip. Improved mobility in the transverse plane of motion can create greater contractions of the gluteal muscles, including your piriformis muscle! To perform the stretch:... 1Place one knee in front of your body, behind your wrist on the same side 2Your front knee should be pointed forward with your shin & ankle in line at a 90-degree bend 3Place your other knee in a 90-degree angle behind you 4Your back knee should be in line with your hip and shin and ankle straight below 5Be sure to contract your rib cage down preventing it from flailing out and tuck your tailbone under to protect your low back 6Hold for 15-30’’ depending on your tolerance and flexibility repeat 2-3 times, perform daily. If you cannot achieve 90-90 that’s ok!! Work within your range of motion and over time it will begin to improve. Swipe through to learn some anatomy about the Piriformis! For more variations on how to stretch the gluteal muscles and/or how to improve hip mobility, DM us!

Have you ever felt a snapping sensation at your hip and wondered what is going on inside your hip that is causing that feeling Typically, this snapping feeling occurs with forceful lifting, lowering or swinging of the leg. It can be caused by a muscle, tendon or ligament rolling over a bony prominence in the hip. It can occur in different areas of the hip, most commonly in the front, but can also be felt on the side or back of the hip. Depending on the area you are exper...iencing the popping sensation can help determine which structure is the culprit. Front: Hip flexors Side: IT Band, TFL (hip abductors) Back: Hamstrings Often when the muscles are the cause of the snapping sensation, it is due to repetitive overuse of the particular muscle resulting in extremely fatigued and tight muscles. Just because someone experiences a snapping hip does not always = pain! There are many people who have snapping, popping, clicking and crakes without pain or dysfunction. To reduce snapping hips, strengthen the area you are feeling the sensation in. This should be done in combination with building strength in various planes of motion to ensure good stability of the entire hip joint!

The low back has 2 major functions: supporting the lower half of the body for mobility & providing stability to protect our spinal cord. Our muscles play a large role in creating optimal locomotion while maintaining a stable lumbar spine. Muscles most important in the lumbopelvic girdle include the: transversus abdominis, multifidus, paraspinals, quadratus lumborum and psoas. 2 common phrases you likely hear physical therapists use are maintain a neutral spine & brace you...r core. Let us break that down for you! Maintain a neutral spine: while performing stability exercises in a plank or hands and feet (quadruped) position do not allow your hips to drop down, raise up, or drop to one side. It is often helpful to place a long light object (dowel/PVC pipe/empty wrapping paper roll) perpendicular to your spine during exercises in these positions to help create an understanding of your body’s positioning. Brace your core: find step by step instructions in our exercise highlight tab. So how do we achieve lumbopelvic mobility & stability you may ask? Here are 3 exercises (all named after animals) (hopefully making it easier to remember) to get you started: 1Cat Cow: in a quadruped position (refer above), begin by arching your back dropping your belly button towards the floor and tilting your head towards the sky (cow pose) hold for 3-5 seconds, slowly begin to reverse the motion by rounding your back towards the sky and dropping your gaze to the floor (cat pose) hold for 3-5 seconds 2Bird Dogs: in a quadruped position, brace your core and maintain a neutral spine, start by alternating lifting a leg and opposite arm upwards hold for 3 seconds and lower down the leg & arm, repeat with the opposite side leg and arm 3Dead Bugs: lying on your back with your hips and knees bent to 90 degrees, brace your core and maintain a neutral spine, slowly straighten one leg without touching the floor as you reach the opposite arm overhead, slowly return to the starting position and repeat with the opposite leg and opposite arm Perform each 20 times (10 each pose), then cycle through 3 times daily. Don’t forget to smile and have fun with it!

Importance of Warming Up Dynamic stretching incorporates active movements through the muscles available range of motion (ROM). It is a type of warm up that uses specific movements to prepare the muscles for the demands required to participate in exercise. Warming up prior to activity will make your workouts much safer and more effective! You might ask if static or dynamic stretching is better, our answer, it depends! The nature of static stretching is passive. Dynamic s...tretching activates the muscles allowing the muscle to warm up prior to physical activity. The goal of stretching is to achieve optimal ROM and to increase flexibility in order to be able to perform functional activities and reduce the risk of injury. Stretching reduces delayed onset muscle soreness and improves overall functional performance. It is an essential part of working out. Here are 3 dynamic stretches to add into your warmup before exercise: 1 Walking Quad Pull: pull foot towards buttocks and hold, release foot, step forward and pull opposite leg towards backside, repeat. 2 Walking Knee Hugs: hug knee to chest and hold, release lower leg, step forward and hug opposite leg to chest, repeat. 3 Walking Hamstring Sweeps: take a step forward, in a staggered stance, bend chest towards front foot, flex toes towards sky maintaining straight leg (the back knee will bend slightly), sweep hands along the foot and return to standing, step forward in a staggered stance and repeat Try each 20 times (10 each leg), then cycle through 2-3 times, add this to your warmup daily! For more details on stretches & specific strengthening exercises check out our workouts highlight tab

Hello! We wanted to say hello to our friendly new faces! Get ready to see a lot more from this page. We are going to be showing you up to date physical therapy tips & tricks and providing you with inspiration for your life. We hope you are as excited as us!

https://www.physio2gopt.com//what-happens-when-home-health

https://www.physio2gopt.com/blog/physical-therapy-for-acl

Full body workout! All levels welcome!

https://www.physio2gopt.com//vertigo-dizziness-physical-th

HIIT Kickboxing Hybrid: 15 rounds 1 minute each. No equipment needed. All levels appropriate

https://www.physio2gopt.com//knee-replacement-physical-the

// 9 am PST / 12 EST: Kickboxing With Hasan Hammad & Ashleigh Snyder All Levels Welcome!

// 9 am PST / 12 EST: Kickboxing With Hasan Hammad & Ashleigh Snyder

10 am PST / 1 EST: Kickboxing With Hasan Hammad & Ashleigh Snyder