Altus Performance Physical Therapy

& mobility, stability, muscle balance, on and on.

Sometimes it can feel like working out just makes your body hurt more.
But if you’re incorporating a variety of movement styles, soft tissue work, and stability exercises I guarantee you will not only feel STRONG but also SUPPLE.

💪
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Move better, feel better.
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Limited internal rotation of your hip may be the cause of your hip, low back, or knee pain as well as affecting your ability to squat and lunge to depth. 🏋🏼

You see, as you lower toward 90deg in your squat, your hips go through a relative internal rotation movement. Limitations there will limit your ability to go deeper.

Let’s have a look!
📍 First sit on the floor and perform a hip box 90/90. If you need your hands to do this manuever, you have tight hips.
📍 If you don’t need your hands, go one step further and check your ability to actively lift your back foot off the ground -> this is active hip internal rotation!

If you struggle with either of those motions, or feel pain, pinching, or discomfort, try these 2 exercises!

1️⃣ Standing Hip Internal Rotation - stand on 1 leg on an elevated surface, twist your body toward the standing leg as you tap the toes of the opposite leg behind you. Hold a weight on the standing leg side for extra oomph.

2️⃣ Single Leg RDL with Hip Internal Rotation Isometric - hold a foam roller just above the inside of your knee onto a wall while also performing a single leg RDL. This will force you to maintain stability of the standing leg inwards as you move through a hinge, not allowing your hip to compensate.

Try these and let me know how it goes!

Can’t figure out why your hip hurts or why you can’t squat? 🤔
Comment HIP below to set up a FREE consultation.

Might as well do it outside 🤷‍♀️
Being a mom is hard. Self care falls by the wayside when there’s always a thousand other things to do. I didn’t want to run yesterday. But I knew it would get us out into the fresh air, let him sightsee, and fill my cup so I could be all the more present the rest of the day.
Thrive > Survive

Need a little help getting into an exercise routine?
I got you 💪
DM to book FREE consultation

All you need is 1 band to keep your shoulders healthy & strong 💪

Good for all levels of fitness! Try 3-4 sets of 8-12 reps of each exercise.
1️⃣ 3way Pull Aparts - arms pull band outwards in horizontal and diagonal lines, shoulder blades squeeze together
2️⃣ Serratus Punch - arm stays straight, punching up toward the ceiling from the shoulder blade
3️⃣ Serratus Circles - hold the arm upwards and perform small, smooth circles both clock and counter-clockwise
4️⃣ Scap Push Ups - with knees straight or bent, perform small push ups just from the shoulder blades, elbows stay straight
5️⃣ Wall Clocks - one arm stabilizes on the wall, while the other reaches up, out, then down
6️⃣ Wall Slide Lift Off - slide pinky fingers up the wall taking the arms out in a V shape, at the top lift arms off the wall, then back to wall and down

🚨 Pain, pinching, or pulling? This might be a sign something is wrong.
Best to see a trained clinician who can help diagnose & treat your pain.

Want to work with Altus?
Comment BAND to set up a FREE consultation.

Avoiding squatting, stairs, running, etc because of how your knee sounds or fear of making it worse will likely only *exacerbate* the issue long term.

Popping does NOT 🟰 pain, injury, or dysfunction
Lack of strength, muscle imbalance, and poor mechanics DOES.

Does your knee pop?
Comment POP below to learn more about how Altus can help you live stronger & longer 💪