Lower Extremity Stretches

Hip Flexor Stretch

·Start with your L foot forward and right foot back with the Right knee grounded (Use a towel or blanket under the grounded knee to protect the patella) 

·With both hands on your hips slightly tuck the Left hip under for good alignment of the pelvis

·Here you are stretching your Right Hip Flexor so lean your Right hip forward while keeping the belly engaged and shoulders on top of the hips

·For added mobility lift the Right arm in the air and lean forward, as well as bring the Right arm out into a T and perform a slight rotation

· Hold each position for 60 seconds and perform on each side

Hamstring Stretch

·Lay on your back with both knees bent and feet flat on the floor.  Allow your low back to lightly press down, slight chin tuck (place blanket or pillow under head if chin is jetting up towards ceiling)

· Place Left foot in strap with both hands and each side of strap and start to straighten back of knee forward while pointing toes towards your face

· Adding ankle pump and letting the leg come out to the R and L side will allow for some added mobility in the lower extremity. 

·Hold each position for 60 seconds and perform on each side

 

Piriformis Stretch

·Lay on back with knees bent and both feet on the floor.  Low back lightly pressing into the floor with neck neutral and chin slightly in ( use blanket or pillow under head if this is hard to achieve)

·Place your Right ankle over your Left knee with the Right toes flexed up towards the Right shin.  Start to press the R knee away from you and hold for 20 seconds

·Slowly grab for the Left shin with both hands while keeping your back and head on floor. 

·Hold for 60 seconds and repeat on both sides

Adductor/Inner-Groin Stretch

· Lay on back with blanket or pillow under the head for support.  Start with both knees bent and the feet flat on the floor.  

·Start to separate the knees from one another until you feel a stretch in the inner thighs.  If the low back peels off the ground you went too far with stretching the knees apart.  Place blankets under knees for support.  

· Hold this position for up to 5 minutes. Arms can be by the sides or overhead.  

Toe Stretch

·Kneel on floor with both knees supported by a blanket or towel

· Tuck toes under and hold position for 20-30 seconds and perform 2 times each

·Add upper extremity arm movements like “Eagle Arms” for added mobility into the shoulders.

10 Day Meditation Challenge

10 Day Meditation Challenge

I decided I wanted to start a 10 day meditation challenge for myself simply because it needed to happen!  I have started and stopped multiple times in the past with no success.  So this I sought out for some accountability.  I shared my challenge on Instagram and I recruited friends and family to join in if they were around.  I took videos or pictures of each day and posted to IG for my very own check in.  I am happy to say as of today, April 22, 2018 I have completed my total of 10 days. 

I can’t say that I am completely enlightened at the end of my 10-day challenge lol but I will say that I learned a bit about myself across these 10 days.  I learned I have a really hard time getting out of my head and concentrating on being in the moment.  I also learned that when I had other people around meditating with me I was so focused on their enjoyment that I forgot about my own self at times.  I also learned that I like to meditate in the morning because it sets me up for success the rest of the day, similar to how I feel when I get my workouts done in the early morning. 

The App I used for most of the meditations was Insight Timer.  I really enjoyed this one and will continue to use for my continued meditation journey.  I mainly stuck to guided breath meditations that ranged from 8-13 minutes.  The nice thing about this app is that you can search specific topics and multiple meditations will pop up pertaining to that topic.  Examples included self-esteem guided meditations, letting go of fear, confidence builders, positive mantras, morning meditations, relaxation and more.  I am eager to try a sleep meditation, which ranges from 25-35 minutes.   

So my journey continues and I am happy to be on it.  I am super grateful for my husband Blake who supported me the whole 10 days.  His presence is always a positive one and I can’t thank him enough for that.   If you got to see some of my time-lapse videos you also saw Grizz the Big Bear meditating too.  He is super enlightened :) 

Functional Mobilization 1

Last week I traveled to San Francisco for the Functional Mobilization 1 (FM1) course presented by The Institute of Physical Art.  The course was 3 presented across three days with some prior course work that needed to be completed prior to arrival.   After 3 long days and very tired hands from long lab hours I can say it was all worth it and I learned a great deal. 

FMI is an integrated approach to patient care with emphasis on Soft Tissue Mobilization (STM) integrated with PNF, joint mobilizations, and exercise training.  Through out this course we learned the Functional Manual Therapy model of the management of mechanics, neuromuscular, and motor control dysfunctions.  We also learned a systematic approach to the assessment of posture and movement, as well as the evaluation of soft tissue.  All of this information was so detailed and great for treating in the clinic because it was functional and highly effective. 

The IPA has some amazing instructors who are highly trained and more than anything really love their job.  They had sparks in their eyes the entire 10 day hour days trying to teach every bit of detail that they could to us learning physical therapists.  The information they taught was so valuable and taught with a passion. 

This was my first course with the IPA and I can easily say it was well worth it.  I received my continuing education credits but more than that I received another path in treatment of musculoskeletal impairments.  I will definitely be taking more courses with the IPA and am excited that in 2018 they are introducing a new class for the Pelvic Floor!  If you are a physical therapist and wanting to learn more about different treatment methods for patient care you should definitely consider taking a course through the IPA.   It is well worth it!