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Get Up and Get Going

Get Up and Get Going Many physical therapy patients are unable to get up off the floor without the assist of a piece of furniture or a caregiver.   Not being able to transfer efficiently from the ground to standing upright makes us more likely to be injured and less likely to live independently.   Transferring from the floor to standing is an essential movement skill that responds very favorably to training.  For the last year, I have been using a simple three movement training routine with physical therapy and fitness clients.  Watch the video and give this routine a place in your training schedule. This three exercise routine requires some open space and a lot of concentration.  Perform the routine in…

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Half Kneeling Leverbell Chop

Half Kneeling Leverbell Chop The hip joints and lumbar spine work as teammates to create pain free and efficient movement.  When we run, jump, swing, and throw, the hip must move and the lumbar spine stays stable.  Most of us need more hip mobility and greater lumbar spine stability.  An activity that delivers both of these traits is the half kneeling leverbell chop. Leverbell is the new, and better name, for a mace.  It is a metal bar with a heavy ball on one end.  The offset load of the leverbell produces a dynamic resistance that makes it an effective tool for stabilization training.  Read this article and watch the video. Set up in a genuflexion position with the right…

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Robo Squat

Robo Squat Much like the collision avoidance computer systems built into automobiles, our brains run neural software that prevents us from overloading and damaging the spine.  Our neural software inhibits us from loading the extremities in positions that have the potential to produce a spinal injury.  Many people have the mobility necessary to perform a full depth squat, what they lack is spinal stability.  Improve spinal stability and the protective neural software will permit more graceful and efficient movement.  An exercise that will enhance spinal stability during an essential movement pattern is the leverbell squat. Leverbell Squat Hold a leverbell with a vertical alignment and the heavy end upward.  Use a stacked grip, push the chest up, and pull the…

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Pressurize Your Anatomical Inner Tube

Pressurize Your Anatomical Inner Tube Push Up Position Planks The center of the body is a cylindrical tube of interwoven muscle and fascia.  On the top and bottom, you have the diaphragm and pelvic floor.  The sides are reinforced by the oblique muscles and across the front by the rectus and tranverse abdominus muscles.  These muscles work together to create pressure inside the cylinder.  The tension capacity of our “anatomical inner tube” allows us to lift, carry, push, and pull loads that would overwhelm any single joint in the spine.  Developing better tension strength will improve athleticism and reduce injuries.  One of the best exercises to improve tension strength is the Push Up Position Plank. Push Up Position Planks –…

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June 2019 Newsletter

This month, Mike O'Hara shares exercises to improve spinal rotation.  Jeff Tirrell tells how to build better goals, and Mike tells you what you need to know about lumbar surgery. Download Here

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May 2019 Newsletter

In this month’s issue, Mike O’Hara tells you which exercises to do to preserve your knees. We learn how reaching fitness goals can have its ups and downs in “The Straight and Narrow”. Jeff Tirrell tells the importance of getting comfortable with being uncomfortable. Download Here

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