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Why Using Your Glute Muscles Is So Important

Posted by on Feb 7, 2018 | 0 comments

Your glute muscles are an important part of your body mechanics. They are compromised primarily from too much sitting. Most people do not actively work their glute muscles, resulting in gluteal amnesia. When you sit too long, your glute muscles will suffer. This will lead to all sorts of health problems.

Listen here for more information from Mark about this condition. And yes – we are zooming in!

Stay tuned to our YouTube Channel so you can see him demonstrate different types glute strengthening exercises.

Got questions about our exercises or physical therapy? Just ask Mark by contacting our office!

Range Of Motion Exercises 12 Weeks Post Op Rotator Cuff Surgery

Posted by on Jan 9, 2018 | 0 comments

Range of motion exercises are an important part of recovery from rotator cuff surgery. In this video, Mark explains simple exercises that you can do in a standard doorway, or whatever is comfortable. Watch as he does gentle stretching starting with raising his arm over head while rotating his pelvis, then keeping his arm at chest height while rotating his pelvis, then finally reaching behind.

Important to note: Do NOT force anything. Do NOT increase your pain level, and definitely do NOT do these moves unless your doctor has given approval.

Another thing to note: don’t forget to work your lower half. In this case, Mark is doing body weight squats. There is a carry over affect that will help with your upper body strength as well as get your heart rate going. Stay tuned to our YouTube Channel so you can see him demonstrate different types of body weight squats.

Got questions about range of motion exercises or rotator cuff surgery recovery? Just ask Mark by contacting our office!

Recovery Tips For Rotator Cuff Surgery

Posted by on Dec 12, 2017 | 0 comments

Mark is now eight weeks post-op from rotator cuff surgery. Here, he is explaining some exercises you can do to help improve your range of motion. In the video, he is demonstrating a pulley system that helps with active assist range of motion, as well as passive assist range of motion.

The other exercise he demonstrates is an alternative to the finger tip walking movement that is often prescribed. He has found this puts more stress on the shoulder, so he incorporates a soft ball to use instead to assist you with this exercise.

To see the rest of the tips Mark has given for those of you about to have rotator cuff surgery, please visit our YouTube channel to see all of the videos.

Rotator cuff surgery and injuries can be very complicated. If you have any questions or concerns, please contact our clinic. Mark is happy to help you!

Tips For Recovering From Rotator Cuff Surgery

Posted by on Nov 6, 2017 | 0 comments

“Physician, Heal Thyself” takes on a whole new meaning now. Mark personally had rotator cuff surgery and now has new insight and appreciation for what his patients go through. Mark wants to share some helpful do’s and don’ts that will help you as your recover including:

How the first six weeks are the most critical – take your time and follow your physician’s advice.

Learn the different types of range of motion which include:

  • Passive range of motion means someone is moving your joint FOR YOU – without your assistance. You offer no help.
  • Active assist range of motion means using a pulley or tool that helps you move the joint.
  • Active range of motion means you can move it on your own without assistance.

Rotator cuff surgery and injuries can be very complicated. If you have any questions or concerns, please contact our clinic. Mark is happy to help you!

 

Have Knee Pain? It May Not Actually Be Your Knee

Posted by on Oct 11, 2017 | 0 comments

Most people assume when they have knee pain that they have suddenly done something to their knee. They go to the doctor, get it looked at, are prescribed medication and maybe some exercises and then get sent on their way. But the truth of the matter is that more often than not, the knee is not the problem.

In the video below, Mark talks about what is more likely the source of the problem, and what to do to correct it.

Do you have knee pain?

Mark goes into detail about why this is all so very important. Learn more here. Make sure to contact us if you have any questions.

Posture Improvement Reminders

Posted by on Sep 13, 2017 | 0 comments

posture improvementIn this video, you will find out from Mark the different posture improvement moves you can do during the day to prevent pain. Watch as he demonstrates the following:

  1. How to stand properly with your legs shoulder width apart
  2. Where to point your feet while you are standing
  3. Turning your knees out very slightly
  4. Squeeze your backside together and tuck your pelvis in
  5. Elongate your spine to make your spine tall and reset your shoulders
  6. Turn your arms back to align shoulder sockets
  7. Align your chin

Make sure you pay attention to head posture. Muscles in your neck can get wore out – especially those of you on computers all day long.

Go through this checklist every day to avoid back, shoulder and neck issues!

Want to learn more from Mark? Check out your YouTube Channel and you can always contact us with questions here!