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Super 8 – Part II

Happy 2017 everyone!  We are going to continue our series on ACL Home exercises.....specifically "The Super 8" program we have here at Team PT.  The following are the next series of exercises in this "Super 8" plan.  Thus, these should be added to the previous pictures illustrated in the last Trainers Tips. The first exercise is a Side-Lying Toe -Up SLR.  This should be done 15 x. Slow on the way down controlling the deceleration. Immediately upon completion move on to the the following 4 Core exercises illustrated below.  Right Side-Plank 15 sec, Plank 15 sec, Left Side Plank 15

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Super 8 – HEP for ACL patients

This month we wanted to give our leg patients/ACL patients at home a great HEP (Home Exercise Plan) to supplement what they might already be doing.  We call these 8 exercises our "Super 8".  Today we will focus on the first 2 exercises of this series.  The first exercise is called Fire Hydrant w/kicks.  The patient is to get into their hands and knees position on a mat/floor.  Then proceed to lift the injured limb/hip laterally in the air (Hip Abduction).  Once the limb is fully in the air the patient is to slowly extend the leg slowly as to

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Super 8 – HEP for ACL patients

This month we wanted to give our leg patients/ACL patients at home a great HEP (Home Exercise Plan) to supplement what they might already be doing. We call these 8 exercises our "Super 8". Today we will focus on the first 2 exercises of this series. The first exercise is called Fire Hydrant w/kicks. The patient is to get into their hands and knees position on a mat/floor. Then proceed to lift the injured limb/hip laterally in the air (Hip Abduction). Once the limb is fully in the air the patient is to slowly extend the leg slowly as to

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Throwing Elbow Pain?

If you are an overhead athlete of any kind I'm sure you have experienced some elbow discomfort during your athletic career. Many times the joint is tight due to repeated movements without proper stretching. The following stretches are commonly used with our pitchers that complain of Flexor mass or distal triceps discomfort post throwing. However, any athlete that feels tightness at the medial elbow or back of the arm should do these stretches. The first stretch is a simple triceps pull down stretch against the wall holding for 30 sec each 3 rounds. The second stretch is what we call

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Low Back Pain?

Happy Fall 2016 everyone. It seems at one point or another we have all complained about some level of low back pain, especially at the end of the day. In this session of Trainers Tips we want to show you a very simple, yet effective back stretch to relieve that "achy" back. The below stretch is what we like to call "Squat Extensions". The only piece of equipment needed is an exercise ball, approx. 65 cm size ball. The starting position for this is stretch is demonstrated below with the patient in the deep squat position leaning back against the

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“J” stretch

Hello Team family!  Praying you had a great Spring and Summer.  I apologize for the hiatus but we are back here @ Training Tips!  The following stretches are for everyone with lower body tightness / lumbar tightness.  We especially have our athletes perform these stretches Pre and Post workouts to ensure proper mobility for optimal training/injury prevention. The first stretch pictured below is the  J-1, also known as a double leg pull back.  This is great for hip flexor/quad tightness.  J-2 is a combination stretch of "pull backs" 10x with a static hamstring hold for 30 sec.  Perform this stretch

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Hip Mobility for Baseball Players

Hello Team family!  This Training Tips is focused on a collection hip/lower leg mobility stretches especially designed for the overhead athlete.  Anyone who throws needs to have ample lower body mobility to ensure proper mechanics throughout the throwing motion.  Recent studies have shown a link between tight hip musculature and an increase in adolescent elbow/shoulder injuries, especially in baseball players.  The transfer of energy from your lower body to upper body during the throwing motion is inhibited by tight hip, quad, ham, gluteal muscles.  Thus, leading to the upper body bearing the brunt of the energy transfer, leading to injury.

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Team Tassy

Hello everyone!  Happy 2016!  I wanted to start the year off focusing on an outreach to Haiti.  We have a former PT joining this effort next month and I wanted to bring it to our PT family here.  The organization is called Team Tassy.  Their goal is to eliminate poverty worldwide through making good choices and breaking the cycle of poverty in third world countries.  This February Team Tassy is running across Haiti to bring awareness to the lingering problem of poverty and health issues still prevalent across the country of Haiti so many years after the great earthquake.  

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Postural Control Exercises

This month we continue looking at the shoulder complex, sildenafil most importantly the Scapula and it's relationship to proper shoulder ROM. The last few sessions on Trainers' Tips have focused on moving a Frozen shoulder using easy at-home exercises.  Now we focus on proper posture using a couple easy Scap Pinch exercises.  Proper placement of the scapula is imperative for ideal shoulder ROM.  The ability to effectively retrac the shoulder blades allows the head of the humerus to depress with shoulder flexion allowing for full ROM without pinching any muscles or tendons in the joint.  The following 2 exercises utilize

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Seated Scap Squeeze

Many shoulder injuries are a result of poor Scapular Humeral Rhythm.  That is simply the relationship between the motion of the shoulder blade and the humeral head.  One simple exercise that anyone can do at work or at home is what we call "Chair Doug's" or "Seated Scap Squeeze".  This exercise will help strengthen the scapular muscles and help align the relationship between the Scapula and Humeral head to relieve any undo pressure on the multiple tendons and muscles that travel thru that small space.  As pictured below, the patient is seated in a chair with a small pillow or rolled

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