Tag Archives: Exercise

20 Reasons To See A PT

    Its fall again here in the mountains. And that means one thing. October is National Physical Therapy Month. Most people have heard of PT’s, but many people think PT is just for rehabbing after surgery. Over the next … Continue reading

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Exercise of the week: Towel inversion/eversion stretch

Similar to last week’s stretch https://ascentpt.wordpress.com/2014/07/02/exercise-of-the-week-towel-ankle-dorsiflexion-stretch/, this is an easy way to improve your ankle range of motion, especially if you are non-weightbearing. Often when you are recovering from a foot or ankle injury or surgery, you will need safe … Continue reading

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Question of the Week: Why is exercise good for patients with arthritis?

Research shows that some form of regular exercise is beneficial for people with arthritis, whether in the form of cardiovascular or strength training or both.1,2,3  These benefits include overall pain reduction, improved self-efficacy (a belief in being able to achieve … Continue reading

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Exercise of the week: Sitting adductor stretch (butterfly position)

This week’s exercise is a hip stretch for the internal rotators and adductors of the hip. To determine if you have adequate internal rotation, see this post from a few weeks ago https://ascentpt.wordpress.com/2014/05/28/exercise-of-the-week-prone-hip-internal-rotation-stretch/. For the sitting adductor stretch, sit with … Continue reading

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Exercise of the Week: Prone hip extension stretch

Adequate hip extension is critical to normal function as well as most athletic activities. Hip extension means the movement of the upper leg relative to the pelvis in a posterior (backwards) direction. Normal hip extension is ~10 degrees from parallel … Continue reading

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Exercise of the week: Crossover hip stretch

This is a position that stretches the hip abductors and external rotators, as well as provides a stretch in the lumbar region. You can emphasize different areas depending on where you allow yourself to move the most. Lay on your … Continue reading

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Exercise of the Week: Gastroc/soleus stretch

There are two primary muscles that make up the “calf.” These are called the gastrocnemius and the soleus. Both of these muscles insert into the heel through the achilles tendon, and when contracted, cause the toes to point. The gastroc … Continue reading

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Exercise of the week: Prone quad stretch

A good way to stretch the quadriceps muscle group is to lie on your stomach and loop a sheet or strap around the top of your foot. This allows you to pull it over your shoulder, providing a stretch through … Continue reading

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Ask a PT: What is W.A.D. (Whiplash Associated Disorder)?

W.A.D. is the sequela that can occur after a non-fatal motor vehicle accident. It may include headache, neck/back pain, joint stiffness, paresthesias in the arms or legs, and/or cognitive impairment.  This can last for weeks, days, months, and in some … Continue reading

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Ask a PT: What is the “female athlete triad”?

The female athlete triad occurs in females who train intensively and have insufficient nutrition to meet the demands of the body.  The “triad” consists of menstrual dysfunction, reduced bone mineral density (BMD), and decreased energy. Decreased energy usually occurs first … Continue reading

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