Stretch of the Week: Standing Shin Stretch
Hello! Welcome to November’s weekly stretch. This month we will be focusing on our shins. For those of you that have ever experienced shin splints, this month is for you! Our shin and calf muscles connect down into our feet, so these stretches will also help to keep your feet healthy!
The first week is a standing shin stretch. You will need a wall for assistance. The only contraindication is if your ankle is injured, please don’t do the stretch.
Physical Therapy Fun Facts
October is National Physical Therapy Month.
In honor of physical therapy month here are some physical therapy fun facts that you may not have been aware of.
Did you know?:
5 Ways to Improve Your Home Exercise Program Compliance
The home exercise program is the elephant in the room at a lot of physical therapy sessions. A lot of people simply don’t like doing their exercises during their free time. Trust me. I understand the liberating feeling of just going to a clinic dedicated to physical therapy, mentally checking out and being told what to do to improve. While this will work, you won’t be getting the most out of your rehab with this mindset. (more…)
Stretch of the Week: Forward Fold and Chest Opener
The final stretch in our mini sequence of chair stretching is a forward fold AND a chest opener. I love two for ones! 🙂
The only contraindication for this stretch would be if you have a shoulder injury. I will give you a modification for the shoulder opening part or just don’t perform that part of the stretch.
You will need a chair for this stretch. If it’s a rolling chair please make sure the wheels are locked or you will fall off the chair.
Cubital Tunnel: The “Other” Tunnel
“Just one more page.” One minute you’re being pulled into a great mystery novel and the next thing…your fingers are tingling. Shaking out your hand and moving your elbow in and out seem to return your fingers to normal but a few pages later, the tingling returns, especially in the small finger. Perhaps your first thought is, “Carpal tunnel syndrome.” A quick Internet search only causes more confusion. You might have cubital tunnel syndrome. (more…)
Stretch of the Week: Seated Twist
Week three of October brings us to a seated twist with a chair. Try to use a chair that does not swivel, otherwise this stretch will be hard to accomplish.
You will also need a book or yoga block or something similar in density and size.
The only contraindication for this twist is if you have severe sacral issues. (more…)
Life After 26.2
Some have just completed their first marathon, while others may have completed number 10 and are done for the season. Everyone is obviously different in terms of how they recover best, and if you have completed more than one marathon you may already know what works best for you.
However, there are some post-race strategies to implement for a good recovery and prevent overuse injuries down the road whether you are a novice or seasoned runner. Whether this was your first marathon or last, you’re pushing your body to its max both during training and on race day. Scientifically, several things occur after the event.
Stretch of the Week: Reverse Plank
Did you enjoy last weeks stretch? I hope so! Please feel free to leave comments down below. I love hearing from you and if you have suggestions for future months please voice them! I want to provide stretches and movements that will help you all, so please don’t hesitate to communicate with me 🙂
