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HBB

This month we are continuing on the tight shoulder theme with the HBB stretch.  HBB or "Hand Behind Back" stretch is great for any patient suffering from frozen shoulder or just tight IR from a prior injury.  As seen in the illustration, the patient simple uses a Stretch strap, towel, or old belt to grab and gently pull up towards the sky with the non-injured shoulder.  This action gently pulls the affected shoulder into IR as it slides up the patients back.  Remember the involved shoulder should be relaxed and "just along for the ride".  A typical session is 10x10sec each

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Frozen Shoulder

Hello Team members!  Hope everyone is having a great summer.  This month we are focusing on stretching the Frozen Shoulder.  This ailment affects millions of Americans every year.  Below are 3 simple yet very effective stretches to increase shoulder mobility with both Passive Range of Motion(PROM) and Active Range of Motion(AROM). The first exercise is called Wall Leans.  Simply use a kitchen towel and slide your arm up a wall until a good stretch is reached-hold that stretch for 20sec.  Repeat this atleast 5x. The second stretch is called Table Leans.  Like the Wall Lean, use a kitchen towel and sit

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Leg workout combo #2

Today we are introducing our next combo of leg exercises.  In this set we are performing a front dumbbell squat (good form-don't let your knee's go past your toe's), followed by calf raises, finally followed by lunge in place on both legs.  Typically we have our patients perform 10-15 reps of each exercise with no breaks in between the three exercises.  Once you have completed the 3 exercises take a 30-45 sec break then repeat sets.  Doing all three exercises in order without breaks pushes the quads/hams/gluts/calves to fatigue.  Play with the dumbbell weights used---typically we start with 20-25 lb. dumbbell and

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Leg workout combo #1

Today we are focusing a on great 1-2 combo lower body workout great for those in rehabilitation for a leg injury as well as just trying to get strong for a specific sport.  As pictured below, the first exercise is a simple medicine ball squat & toss.  The weight of the ball can vary depending on your strength.  One simply squats and explodes up throwing the ball against a wall and catches the ball softly going into a squat position.  Repeat the process 10x.   Immediately once done with the initial set, I have my patients perform a Single Leg (SL) balance

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Big 3

Happy Easter everyone! This Trainers Tip builds off last months Pistol Squats.  We call this our "Big 3" .  This can be used for building quad/ham/calf/core.  The idea is to perform all three exercises in a row without taking a break.  #1 Pistol Squats 10x (SLOW SL squat trying to keep your back straight) #2 SL Jumps side to side with a soft landing 10x #3 SL Bird Dips (SLOW) 10x.  Do 3-4 sets of this for optimal results. This is a great combo of lower body exercises that really challenge the muscles.  Add this to any lower body workout

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Pistol Squats

The following is a great single leg squat.   This can be made harder by holding a weighted plate or kettle bell while squatting.  Precautions are to go slow both directions up and down as well as keeping your back straight during the squat-Josh here needed to be a little straighter:)

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Dumbbell Shoulder Exercises II

This week I want to focus on some more shoulder exercises perfect for any overhead athlete or shoulder patient.  We call these "full can" and "lat raises" with dumbbells.  The first shown below is the "full can" exercise performed holding a weight and lifting up/down slowly with the dumbbell (or can) up towards the ceiling.  4 sets of 10 reps is great!  Next exercise is the traditional "lateral raises" with dumbbells.  Easy side lifting up and down slowly working in a painfree ROM.  This should be performed with the dumbbell face down at the patients side as shown below. Start

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Dumbbell Shoulder Exercises I

Hello everyone and I pray you all had a great Christmas and New Years!  We are back here @ Trainers Tips for 2015.  Our first round of exercises for the year is centered around where we left off in 2014 on Shoulder Strengthening.  The following exercises use dumbbells, not rubber tubing like before, however that can be used to substitute weights.   These are what we call our D1 and D2 movement patterns. The patient starts with a dumbbell next to his/her side.  Then proceeds to lift up and across his/her body as shown below.  Do this slowly and 4 sets

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Compassion Physical Therapy – Revisited

" TOUCHING LIVES. BRING HOPE"   This is the mantra behind Compassion Physical Therapy.  A few months back I highlighted this great organization and the work they were doing in Africa.  I felt it was important to spread the good word that Compassion PT has now reached out to the country just south of us, Mexico.  In conjunction with Healing Hands Ministries/International-Vida en Movimiento, a partnership is in the works to create a similar outpatient physical therapy clinic in Mexicali.  Furthermore, they continue to plan trips to Kenya working at the Living Room.  Please take the time to look at their

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Overhead Throwing Shoulder Part II

A few years ago we posted a simple exercise plan for the Overhead Throwing Athlete.  I wanted to revisit that exercise plan and revise it for you.  The following 7 exercises are a great combination of Rotator cuff/Lats and Deltoid muscle groups hit. All of which are essential for superior strength and stability for the Overhead Throwing Athlete.  This can be done with some heavy Theraband or Double Cords by Power Systems.  Like before we love the Isometric holds on ER and IR of the shoulder.  5 rounds of 20 sec each are great.  We have now also added bilateral

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