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✔️𝐅𝐈𝐗 𝐘𝐎𝐔𝐑 𝐀𝐑𝐂𝐇✔️
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💥 Flat feet? Need to strengthen your arch? Try this exercise to fix that arch and help your feet! Effectively targeting the muscles that create the arch is one way to improve your arch and foot mechanics, and gaining awareness of the foot and controlling its position is another. This exercise accomplishes both of those methods at the same time! If your feet are messed up then other areas can suffer such as your knees, hips, and even low back! The feet are so important, so fix your feet!
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1️⃣ Grab a band, in this video we are using the @acumobility band, and first put it around the forefoot of the non-targeted foot. Now, pull the band around the ankle of the foot you wish to target. Spread the feet apart so that the band is pulling your ankle/foot inwards creating a flat foot. Now fight against the band so that you learn to create an arch and control your foot position!
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👨‍⚕️- Grant Elliott future Dr.
💃 Model- @itsjuliemichelle
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👣 follow @rehabfix
......
𝙂𝙚𝙩 𝙔𝙤𝙪𝙧 𝙁𝙞𝙭!
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Take charge of your own health, understand your body, and get your daily fix of rehab, movement, and empowerment! #rehabfix
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#keepmoving #archsupport #footarch #footrehab #plantarfasciitis #plantar #shinsplints #footpain #footpainrelief #footstrength #footarch #kneepain #kneepainrelief 
#lowbackpain #backpain #sportsinjury #fitness #movementismedicine #motionislotion #prehab #rehab #rehab2performance #strengthandconditioning #movewell #moveoften #exerciseismedicine #chiropractic #chiropractor #physicaltherapy
23 1,050 13 hours ago
✔️𝐅𝐈𝐗 𝐘𝐎𝐔𝐑 𝐀𝐑𝐂𝐇✔️
. . .
💥 flat feet? need to strengthen your arch? try this exercise to fix that arch and help your feet! effectively targeting the muscles that create the arch is one way to improve your arch and foot mechanics, and gaining awareness of the foot and controlling its position is another. this exercise accomplishes both of those methods at the same time! if your feet are messed up then other areas can suffer such as your knees, hips, and even low back! the feet are so important, so fix your feet!
.
1️⃣ grab a band, in this video we are using the @acumobility band, and first put it around the forefoot of the non-targeted foot. now, pull the band around the ankle of the foot you wish to target. spread the feet apart so that the band is pulling your ankle/foot inwards creating a flat foot. now fight against the band so that you learn to create an arch and control your foot position!
.
.
.
👨‍⚕️- grant elliott future dr.
💃 model- @itsjuliemichelle
.
👣 follow @rehabfix
......
𝙂𝙚𝙩 𝙔𝙤𝙪𝙧 𝙁𝙞𝙭!
______________
take charge of your own health, understand your body, and get your daily fix of rehab, movement, and empowerment! #rehabfix








#keepmoving #archsupport #footarch #footrehab #plantarfasciitis #plantar #shinsplints #footpain #footpainrelief #footstrength #footarch #kneepain #kneepainrelief
#lowbackpain #backpain #sportsinjury #fitness #movementismedicine #motionislotion #prehab #rehab #rehab2performance #strengthandconditioning #movewell #moveoften #exerciseismedicine #chiropractic #chiropractor #physicaltherapy
HOW TO FIX HIP SHIFTING IN YOUR SQUAT!(Swipe Left to see ALL 5 exercises!...)
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🔥First things first, if you found this helpful, my new program The Squat Solution will be a game changer for you! Learn exactly how to bulletproof your squat and follow the detailed 6 week training plan to see what optimal, challenging, pain-free workouts feel like!
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✅This is such a common issue with people's squat that I wanted to include a more in-depth approach to fixing the hip shift.
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1️⃣The first exercise is a pelvic positioning drill. In a hip shift, you are naturally closing down one hip joint while the other stays more
22 988 13 hours ago
How to fix hip shifting in your squat!(swipe left to see all 5 exercises!...)
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🔥first things first, if you found this helpful, my new program the squat solution will be a game changer for you! learn exactly how to bulletproof your squat and follow the detailed 6 week training plan to see what optimal, challenging, pain-free workouts feel like!
—-
✅this is such a common issue with people's squat that i wanted to include a more in-depth approach to fixing the hip shift.
—-
1️⃣the first exercise is a pelvic positioning drill. in a hip shift, you are naturally closing down one hip joint while the other stays more "open". the hip lift and draw back exercise helps train your body to fire the muscles that pull back the pelvis on the side you shift away from. if you shift to the left, you will work on pulling the right hip back.
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2️⃣the second drill is call an rnt resisted squat. this stands for reactive neuro-muscular training. essentially what we are doing in this exercise is using a band to pull you into the side you shift to, encouraging your body to instinctively shift to the opposite side.
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3️⃣-5️⃣the others in the video help address thing like hip mobility, and single leg strength.
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📢find this helpful? save for later and share with a friend!
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last week for 25% off the program using the promo code “squat25”. no reason not to get started today!
Let them see your good side 🙌🏻😉 Free shipping over $35 in the US  now on SandySpines on Etsy!
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#muscles #anatomy #anatomyart #massagetherapy #chiropractic #physicaltherapy #dpt #dc2b #myofascial #watercolor #sciart #medicalillustration
2 102 1 hour ago
Let them see your good side 🙌🏻😉 free shipping over $35 in the us now on sandyspines on etsy!
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#muscles #anatomy #anatomyart #massagetherapy #chiropractic #physicaltherapy #dpt #dc2b #myofascial #watercolor #sciart #medicalillustration
❓❔DID YOU KNOW❔❓
- 🥝KIWIS🥝
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Follow @P.T.Pete for daily fitness/nutrition tips & education!📚
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The kiwi is an amazing fruit full of nutrients like vitamin C, vitamin K, Vitamin E, Folate, and potassium. It also has a lot of antioxidants, and is a good source of fiber.
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In addition, kiwis are high in serotonin. A study conducted on 24 subjects tested the effectiveness of the fruit when consumed nightly an hour before bed for 4 weeks. After the time period, waking time after sleep onset, and sleep onset latency were significantly decreased, and total sleep time and sleep efficiency were significantly increased.
(Asia Pac J Clin Nutr. 2011;20(2):169-74.)
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The precursor to melatonin is serotonin, a neurotransmitter that itself is derived from the amino acid tryptophan. Within the pineal gland,serotonin is acetylated and then methylated to yield melatonin.
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Try eating a kiwi or two before bed to see whether or not your sleep quality ends up improving! 🥝
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Tag a friend that needs to see this!👇
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Be sure to turn on our post notifications to never miss a post! 📲
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As always, let us know if you have any questions at all! 🤓
___________________
#sleep #sleepy #nutrition #kiwi #didyouknow #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #weekendyoga #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #idoportal #idoportalmethod #sleepytime #sleeping #mobility #healthysleep #yogafit #sleepwell #iifym
14 426 2 hours ago
❓❔did you know❔❓
- 🥝kiwis🥝
___________________
follow @p.t.pete for daily fitness/nutrition tips & education!📚
___________________

the kiwi is an amazing fruit full of nutrients like vitamin c, vitamin k, vitamin e, folate, and potassium. it also has a lot of antioxidants, and is a good source of fiber.
___________________
in addition, kiwis are high in serotonin. a study conducted on 24 subjects tested the effectiveness of the fruit when consumed nightly an hour before bed for 4 weeks. after the time period, waking time after sleep onset, and sleep onset latency were significantly decreased, and total sleep time and sleep efficiency were significantly increased.
(asia pac j clin nutr. 2011;20(2):169-74.)
___________________
the precursor to melatonin is serotonin, a neurotransmitter that itself is derived from the amino acid tryptophan. within the pineal gland,serotonin is acetylated and then methylated to yield melatonin.
-
try eating a kiwi or two before bed to see whether or not your sleep quality ends up improving! 🥝
___________________
tag a friend that needs to see this!👇
__________________
be sure to turn on our post notifications to never miss a post! 📲
__________________
as always, let us know if you have any questions at all! 🤓
___________________
#sleep #sleepy #nutrition #kiwi #didyouknow #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #weekendyoga #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #idoportal #idoportalmethod #sleepytime #sleeping #mobility #healthysleep #yogafit #sleepwell #iifym
Massage, Foam Rolling, Trigger Points?
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I made a prior post to challenge the traditional narrative of how foam rolling works. It was not intended to stir people up or disregard people’s experiences with foam rolling. If you found it beneficial - great. However, the mechanism for why it helped is what the aim was. When we look at the evidence as a whole, we are painted a picture for what the trend in data is. This requires looking beyond one simple study and looking across them in totality. .
In order to do this, we need to review a range of literature, examine the methodology, compare it with what it claims in the results/discussion, review the stats to see if it backs it up, then compare it with other studies and basic physiology, biology, physics, etc. and see what we are pointed to. This is not easy, this is not one study, this requires a willingness to be wrong and be uncertain. .
My prior post did not do justice and I left many people upset - I hope this post can do the topic justice and explain things further. I’ve provided the top references that give an accurate representation of the current literature on these topics. I’m sure if you go searching you can find a few studies that disagree - but please take the time to actually read their methods, look at their results and consider the statistics before yelling at me how they disagree.
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People interpreted my prior foam rolling post to say that massage wasn’t beneficial. This is inaccurate and not what I stated or feel. I think the evidence points that massage has benefits - especially that it delivers a caring touch, management of stress for many people, and a means to relax. It can have more, but those are the top in my opinion and people write those off as not being that great (huge disagree on my part). .
Trigger points are not what people think, we have a lot of uncertainty on the topic and this is an overview of where we are currently pointed to.
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I hope this provides some clarity to people.
#TSTthoughts
139 2,881 Yesterday
Massage, foam rolling, trigger points?
.
i made a prior post to challenge the traditional narrative of how foam rolling works. it was not intended to stir people up or disregard people’s experiences with foam rolling. if you found it beneficial - great. however, the mechanism for why it helped is what the aim was. when we look at the evidence as a whole, we are painted a picture for what the trend in data is. this requires looking beyond one simple study and looking across them in totality. .
in order to do this, we need to review a range of literature, examine the methodology, compare it with what it claims in the results/discussion, review the stats to see if it backs it up, then compare it with other studies and basic physiology, biology, physics, etc. and see what we are pointed to. this is not easy, this is not one study, this requires a willingness to be wrong and be uncertain. .
my prior post did not do justice and i left many people upset - i hope this post can do the topic justice and explain things further. i’ve provided the top references that give an accurate representation of the current literature on these topics. i’m sure if you go searching you can find a few studies that disagree - but please take the time to actually read their methods, look at their results and consider the statistics before yelling at me how they disagree.
.
people interpreted my prior foam rolling post to say that massage wasn’t beneficial. this is inaccurate and not what i stated or feel. i think the evidence points that massage has benefits - especially that it delivers a caring touch, management of stress for many people, and a means to relax. it can have more, but those are the top in my opinion and people write those off as not being that great (huge disagree on my part). .
trigger points are not what people think, we have a lot of uncertainty on the topic and this is an overview of where we are currently pointed to.
.
i hope this provides some clarity to people.
#tstthoughts
Happy Friday all... climb that success mountain wherever you are at. No time is better than now. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Great follow up from @neuroorthobasedapproach quote by JFK- “We choose to go to the moon in this decade and do the other things not because they are easy but because they are hard.” ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⬇️⬇️⬇️⬇️⬇️
⠀⠀⠀⠀⠀⠀⠀⠀⠀
👣Follow @kchu.dpt for more
▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃
🔑Interested to see how I can help you? Check out the website 🌐located in the bio above.
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#crossfitwomen#weightlossprogress #weightlossproblems #weightlosscommunity #pushpulllegs #gymadvice #weightlossjourney #hypertrophy #overeating #mobilitywod #flexibility #physicaltherapy #yogi #yogabody #iifym #deadlift #squat #hypertrophy #physio #healthyeating #drinkwater #myodetox #powerbuilding #flexibledietinglifestyle #hipmobility #musclegrowth #bingeeating
23 275 2 hours ago
Happy friday all... climb that success mountain wherever you are at. no time is better than now. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
great follow up from @neuroorthobasedapproach quote by jfk- “we choose to go to the moon in this decade and do the other things not because they are easy but because they are hard.” ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⬇️⬇️⬇️⬇️⬇️
⠀⠀⠀⠀⠀⠀⠀⠀⠀
👣follow @kchu.dpt for more
▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃
🔑interested to see how i can help you? check out the website 🌐located in the bio above.
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#crossfitwomen#weightlossprogress #weightlossproblems #weightlosscommunity #pushpulllegs #gymadvice #weightlossjourney #hypertrophy #overeating #mobilitywod #flexibility #physicaltherapy #yogi #yogabody #iifym #deadlift #squat #hypertrophy #physio #healthyeating #drinkwater #myodetox #powerbuilding #flexibledietinglifestyle #hipmobility #musclegrowth #bingeeating
BUILDING MUSCLE AS A STUDENT
•
Don't forget to follow us @buycepsindia
for best fitness content! 💪😎 Tag someone who needs to see this! ⭐
•⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Credits: @physiotrition .⠀⠀⠀⠀⠀⠀⠀⠀⠀
“Brother. Im in college all day, how can I build muscle?”⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Realistically, there is simple formula for muscle growth: Anabolism occurs, when Muscle Protein Synthesis > Muscle Protein Breakdown.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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How do you achieve this?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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5 things:⠀⠀⠀⠀⠀⠀⠀⠀⠀
Eat in a caloric surplus⠀⠀⠀⠀⠀⠀⠀⠀⠀
Eat a high protein diet⠀⠀⠀⠀⠀⠀⠀⠀⠀
Sleep 7-9 hrs every night⠀⠀⠀⠀⠀⠀⠀⠀⠀
Progressively Overload with your training⠀⠀⠀⠀⠀⠀⠀⠀⠀
Stay consistent⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
In terms of protein, recent research suggests that roughly 1.6g/kg is optimal for maximising hypertrophy (Morton et al., 2018). Of course, you can eat more than this and I’d suggest a range of between 1.6-2g/kg, as eating more protein may have a very satiating effect (Soenen, 2008), which can be a big help to those with large appetites. Schoenfeld (2018), carried out a review on protein absorption to recommend anywhere from 0.4-0.55g of protein per kg of bodyweight per meal.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I understand how difficult it can be to stay on track with gym during college, but all it takes is a bit of prior planning and prioritisation. As Jocko says, “Prioritise and Execute”.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you know a student trying to BUILD MUSCLE, tag them below⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀ #workouttips #pushday #pullday #legday #pushpulllegs #gymtips #gymhelp #gymadvice #strength #hypertrophy #pushup #musclebuilding #flexibility #physicaltherapy #yogi #bodybuilding #iifym #deadlift #musclegrowth #physio #fitfamindia #indiafitness #gymtips #myodetox #tspinemobility #flexibledietinglifestyle #hipmobility #buyceps #stretchdaily #musclebuilding
1 159 1 hour ago
Building muscle as a student

don't forget to follow us @buycepsindia
for best fitness content! 💪😎 tag someone who needs to see this! ⭐
•⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
credits: @physiotrition .⠀⠀⠀⠀⠀⠀⠀⠀⠀
“brother. im in college all day, how can i build muscle?”⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
realistically, there is simple formula for muscle growth: anabolism occurs, when muscle protein synthesis > muscle protein breakdown.⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
how do you achieve this?⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
5 things:⠀⠀⠀⠀⠀⠀⠀⠀⠀
eat in a caloric surplus⠀⠀⠀⠀⠀⠀⠀⠀⠀
eat a high protein diet⠀⠀⠀⠀⠀⠀⠀⠀⠀
sleep 7-9 hrs every night⠀⠀⠀⠀⠀⠀⠀⠀⠀
progressively overload with your training⠀⠀⠀⠀⠀⠀⠀⠀⠀
stay consistent⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
in terms of protein, recent research suggests that roughly 1.6g/kg is optimal for maximising hypertrophy (morton et al., 2018). of course, you can eat more than this and i’d suggest a range of between 1.6-2g/kg, as eating more protein may have a very satiating effect (soenen, 2008), which can be a big help to those with large appetites. schoenfeld (2018), carried out a review on protein absorption to recommend anywhere from 0.4-0.55g of protein per kg of bodyweight per meal.⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
i understand how difficult it can be to stay on track with gym during college, but all it takes is a bit of prior planning and prioritisation. as jocko says, “prioritise and execute”.⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
if you know a student trying to build muscle, tag them below⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀ #workouttips #pushday #pullday #legday #pushpulllegs #gymtips #gymhelp #gymadvice #strength #hypertrophy #pushup #musclebuilding #flexibility #physicaltherapy #yogi #bodybuilding #iifym #deadlift #musclegrowth #physio #fitfamindia #indiafitness #gymtips #myodetox #tspinemobility #flexibledietinglifestyle #hipmobility #buyceps #stretchdaily #musclebuilding
I THINK PIRIFORMIS SYNDROME ISN'T A PIRIFORMIS ISSUE
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The diagnosis of piriformis syndrome or piriformis related nerve pain is a murky one. It's very rarely clear cut and it's often given to people that have had nerve pain in addition to butt or deep glute pain or those who haven't responded to typical treatments.
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I tend to approach it from the perspective of a nerve or regional sensitivity rather than any type of piriformis compression issue though.
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There are sciatic nerve variatiants where it can pierce through the piriformis but recent research suggests that there is no difference in piriformis, buttock, or sciatic pain in people with these variants vs a standard nerve anatomy (Bartret et al 2018 for those who want to read). 📑
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Given this insight, I feel that we need to be changing our narrative as the thought of someone's pain being caused by nonmodifiable anatomy is not very reassuring and almost certainly sets a poor expectation for recovery, which is big.
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So if we change our approach and look at it as a sensitized nerve or call it
65 2,115 4 hours ago
I think piriformis syndrome isn't a piriformis issue
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the diagnosis of piriformis syndrome or piriformis related nerve pain is a murky one. it's very rarely clear cut and it's often given to people that have had nerve pain in addition to b**t or deep glute pain or those who haven't responded to typical treatments.
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i tend to approach it from the perspective of a nerve or regional sensitivity rather than any type of piriformis compression issue though.
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there are sciatic nerve variatiants where it can pierce through the piriformis but recent research suggests that there is no difference in piriformis, buttock, or sciatic pain in people with these variants vs a standard nerve anatomy (bartret et al 2018 for those who want to read). 📑
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given this insight, i feel that we need to be changing our narrative as the thought of someone's pain being caused by nonmodifiable anatomy is not very reassuring and almost certainly sets a poor expectation for recovery, which is big.
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so if we change our approach and look at it as a sensitized nerve or call it "deep gluteal pain" rather than piriformis syndrome, it may come across as being a lot more manageable.
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we can then look for things that alleviate and provoke it, much like we would with other issues.
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the sciatic does pass through that glute region and may the region more sensitive. i dealt with that when i had sciatica myself. in cases where b**t pain is present, the stretch often feels good, and can temporarily alleviate that sense of tension there.
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in terms of things that can provoke it, it might be particular movements, positions, or volumes of work. i've seen walking with shorter steps help. altering ranges of motion on workouts. not sitting as long. going for walks and moving throughout the day. or just trying to not be as stressed.
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the stretch can certainly help modify symptoms when they are getting too bothersome. but also try to keep moving and look for those triggers, find your personal tolerances, and how you can work with them. and realize that your piriformis doesn't have a choke hold on your nerve and it can get better.
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tag a friend who needs this and share the wealth!
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#prehab101