PACE Physical Therapy

☀️For all your summer time travel plans, here are some of my top mobility recommendations that are easy to do sitting in the airport, out & about at a rest stop or throughout your days spent relaxing at the water.

These target areas of the body most likely to get stiff with extended sitting and help keep your nerves, & circulation, flowing well throughout the body 🧘🏽‍♀️

Remember, it’s more helpful to do just a few minutes of these consistently rather than a whole lot of these but only 1-2x a week if time is a limitation.

Try it out, stay safe, & happy travels 🤗

How to prevent low back pain⁉️
👉keep your body moving!
👉hip & thoracic mobility are a must!
👉strength + stability training in ALL planes of movement!
👉unilateral AND bilateral movements!
👉include your pelvic floor!
👉 breatheeeee!
👉stay hydrated & eat well!
👉do something DAILY to manage any stress you may feel (walks, baths, stretching, reading, etc)!
👉don’t skimp on sleep & don’t fear an injury!

Here’s a tried, tested & patient (+ doctor) approved series that gets your body working together & encourages core stability.

Want more guidance?

👉sign up for my free back pain e-book
➡️visit our website
➡️tips & advice
➡️ebooks

👉take a look at my online low back health program which will guide you over 4 weeks with a proven plan that will help you move better, feel stronger, & prevent future low back pain (all from the comfort of your home or gym!)
➡️linked in comments ⬇️

💥Hip Health Series💥
Here’s a routine I did after traveling via plane & sitting way too long a few weeks ago for a business mastermind event. While we did a good job moving around, my body still wasn’t used to so much sitting 😂

My symptoms included:
🔺stiff hips
🔺tight pelvic floor
🔺nerve tension
🔺aching low back

This series used only body weight and I did calculated movements including both mobility & stabilization ➡️ I went through this once & felt AMAZING after 🤩

Take each movement slowly & focus on sinking into the stretch & breathing where tight. Slow, controlled movements are your goal!

✅Save & try today!
🌟Share With a friend!

💥Full Body Mobility Flow💥
Here’s the perfect mix of moves if you’ve been traveling, working a lot or dealing with pain & tension! 👉Go through each movement in a slow, mindful manner.
Planning a workout?? Add this for an effective warmup routine 🔥

Why is this important??
If we are lacking in mobility (especially at our toes, ankles, hips & thoracic spine), then areas of stability can be more likely to feel pain (neck, low back, knees & feet)- Hence why we therapists treat so many neck & back pain complaints especially with those sitting for a living.

Our body was literally 𝙢𝙖𝙙𝙚 𝙩𝙤 𝙢𝙤𝙫𝙚 and many of us don’t do it enough in the right ways. If you move your body, that 𝙘𝙖𝙣 𝙖𝙣𝙙 𝙬𝙞𝙡𝙡 𝙝𝙚𝙡𝙥 𝙥𝙧𝙚𝙫𝙚𝙣𝙩 𝙨𝙤 𝙢𝙖𝙣𝙮 𝙪𝙣𝙣𝙚𝙘𝙚𝙨𝙨𝙖𝙧𝙮 𝙖𝙘𝙝𝙚𝙨 & 𝙥𝙖𝙞𝙣𝙨.

👉Share with a friend in need!👈

Don’t be THAT person in the gym… but if a strain 𝘥𝘰𝘦𝘴 happen to ya, here are some muscle strain tips for rehab:
💥improve range of motion
➡️helps increase circulation & promote healing
💥load the muscle initially with isometric contractions
➡️activates muscle fibers without load needed to control joint movement
💥eccentric contractions!
➡️loads muscle fibers into a lengthening position & is excellent for muscle tissue repair, avoiding pain & crucial for recovery
💥progress slowly back to regular concentric exercises
➡️light weight/high reps➡️moderate weight/reps➡️heavier weight/low reps

This works for any muscle so try em out for shoulders, legs, feet, etc🔥🔥

⚡️Share with a gym buddy this can help‼️