Tag Archives: Exercise

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.blog/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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Exercise of the Week: Mobility Series- Cervical

Cervical extension is an important movement that allows us to look up without putting stress through the upper and lower back. If you do not have adequate cervical extension, you may be compensating by using your available thoracic and lumbar … Continue reading

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Exercise of the Week: Mobility Series- Cervical

We are now showing a series of ways to improve or maintain cervical mobility. To learn how to assess your own neck mobility, check out our post from last week: http://ascentpt.blog/2014/02/13/how-is-your-neck-moving/ If you are limited in rotation, one way to … Continue reading

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Ask a PT: If I have a torn meniscus, do I need surgery?

A meniscus tear can be degenerative and occur with microtrauma over time, or it can be the result of an acute trauma. In neither case is surgery an absolute indication. The majority of meniscus surgeries these days are performed arthroscopically … Continue reading

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