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Motus Physical Therapy and Performance, PLLC
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Motus. Movement. Life
Motus. Movement. Life

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Excessive #fatigue or #soreness for an extended time after a #workout does not correlate to effective #training or improved #performance. Tired does not equal good training.

#askmotuspt

https://youtu.be/IskjdTfJ9sk
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I love the seated row for athletes or rehab clients. It targets multiple muscles in a safe position and can be programmed for many strength training goals.

Things to note:

✔️ notice the tempo -2/0/4 (fast pull and slow eccentric return leads to more time under tension)

✔️allow the arms to fully extend without rounding back or bending forward to get a stretch which aids in hypertrophy (increasing muscle size)

✔️straighten your legs to avoid using them during the pull

✔️ tighten your abs and glutes to maintain a rigid spine so that you are pulling with your arms only

✔️program 4x8@45 (4 sets of 8 reps with 45 seconds rest) for hypertrophy - heavy weight 💪🏻

https://youtu.be/GStoEA0SnSI
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#SaturdayCoffeyBreak - EP. 10 - Deep Squat with Rotation

One of my favorite mobility drills for everyone!
✔️Prep for overhead squat OR
✔️part of dynamic warmup mobility to target ankles, knees, hips, and thoracic spine (midback)

It's also good to see symmetry between sides - clearly I need to work on my left rotation! 😜😂

TRY IT OUT AND LET ME KNOW HOW IT GOES! 👍🏻💪🏻

1️⃣ Perform deep squat with slightly wider BOS than normal. Keep heels on ground and butt back

2️⃣ Reach overhead (toward the sky) with one arm while pushing other arm gently into middle of knee (avoid arching at back) for 4-6 reps per side.

3️⃣ Push one arm into middle of knee and follow opposite hand with eyes - "look as far behind you as possible" is a good cue. 4-6 #reps per side

4️⃣ Modifications include elevating heels (on block) if limited in ankle mobility
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#physicaltherapist are trained in the #evaluation and #treatment of #movement related issues as well as #screening out serious conditions.
•••
Direct access to #physical therapy exists in #newhampshire, and many other states, allowing patients to obtain services without a #physician referral. This helps reduce costs to the patient, improve outcomes, and reduce unnecessary #imaging.
•••
Continuity of care exists with direct access. Just because you don't see your PCP first, does NOT mean they are not part of the conversation.
#rehab #training

https://www.motusptperformance.com/blog-1/direct-access-and-how-it-impacts-your-recovery
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The #1 question I get from prospective #patients is "why don't you take #insurance?" The answer is simple and revolves around the principles of #VALUE and PATIENT-CENTERED CARE. Read more in my latest #blog article!

+1 if you agree or tag a friend! Let's keep this conversation going!!

https://www.motusptperformance.com/blog-1/why-dont-you-take-insurance
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#SaturdayCoffeyBreak - EP. 9 "Bend at the Hips?"

I read an article that kept repeating "bend at the #knees, not the #back." I realized I have some issues with that statement, even though I like the overall sentiment behind it. The most notable being - why do we neglect the #hips? It is a #strong and #powerful #joint due to the #hamstrings and #glutes. With a proper #hiphinge, shouldn't we be saying "bend at the hips, not the back"? Just food for thought!

https://www.motusptperformance.com/blog-1/saturdaycoffeybreak-episode-9-bend-at-the-hips
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It was a blast speaking a great group of people at Thrive Wellness in Amherst, NH about the #neck and #neckpain. These events are always important for me as I build my business - but more importantly I am genuinely #passionate about delivering appropriate and correct information about #physicaltherapy to #patients. They deserve to be educated to help them make the best decision for their #health so they enjoy the activities they love - in this case #pilates, #barre, and #yoga.
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Check out my blog posts demonstrating Farmer's Walks and why they aren't just for farmers!
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