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              Page 1

              What even is a core?

              Megan Kressbach, DPT

              April 29, 2021


              We hear this word all the time. Core equals abs, right? There are a lot of different definitions of this elusive “core”. Mostly it is used colloquially as our abs, or that nice six pack. However core should be thought of as a system of stabilizers that help with just that; stability.

              Kibler et al 2006, defines core as that which includes the spine, hips and pelvis, proximal lower limb, and abdominal structures. The core muscles are responsible for our stability of the spine and pelvis and help the transfer of energy throughout our body. But for the purpose of this topic, lets keep it simple and synthesize “core” down to four major muscle groups: diaphragm, transverse abdominis, multifidus, and the pelvic floor.

              (Photos from Pelvic Guru)

              Think of your core as a cylinder. The top would be our diaphragm, the bottom our pelvic floor, and the circumference as our transverse abdominis and multifidus muscles. As we take a breath in, our diaphragm and pelvic floor descend, and as we breathe out, they ascend. We can use these muscles as a type of brace or piston system.

              If you’ve ever bought a house, there are a few things that you pay close attention to during the inspection process: the foundation and the roof. This “top and bottom” of the house is important to the structural integrity since this supports and protects the house. Our bodies are similar in the sense that our pelvic floor ideally should provide our body with a stable foundation. Our diaphragm also impacts much of our general well-being and stability. Our transverse abdominis and multifidus muscles comprise the walls which complete our stable and sound structure. (Julie Wiebe, Piston Science Part 1)


              Why is this important:

              Fun fact: when you start to move your body, regardless of the direction you are going, regardless of the limb you plan to move, these core muscles, or central stabilizers, fire first! This means, as soon as you go to take a step, reach for a cup, or swing a baseball bat, our core is active before even moving the limb! (De Blaiser et al, 2018)

              So why can’t I just do sit ups to strengthen my core? Our abdomen consists of a few different layers of abdominal muscles including rectus abdominis, internal obliques, external obliques, and transverse abdominis. A study by Hodges et al 2000, found little evidence to support rectus abdominis or obliques playing a direct role in core stabilization as it relates to the diaphragm. However, there was statistical significance that shows as the diaphragm descends (as you inhale) the transverse abdominis responds directly to this change in pressure. This pressure that is created with just our breath can help improve the stability of our spine, pelvic floor, and decrease pain by providing stabilization and support.

              It seems like pressure helps create stability, and it can! But it can also become an enemy if not utilized appropriately. Remember that we defined core as four muscles working synergistically to create stability. As we breathe in and out, it changes the length (read: contraction or relaxation) of our pelvic floor muscles as well. If there is uneven distribution in pressure, issues may arise such as incontinence, pelvic floor prolapse, constipation, low back pain, shoulder issues, pain with intercourse, and even hip pain. 

              (Photo from Cloverdale Chiropractic)

              A few populations that are at a higher risk includes moms (both new mommas or even decades later), weight lifters with ill form, chest breathers, and those with chronic pain since pain can change the responsiveness of our system.

              Breathing is more than just oxygen. Because our diaphragm is connected with our vestibular system, we can experience balance deficits. Because our diaphragm can be affected with conditions such as allergies and asthma, it can increase the likelihood of low back pain. These are just a few examples of how it is all connected!


              What can this lead to:

              Dysfunction in our core stability may lead to several things, here are a few common complaints.


              1. Incontinence

              2. Constipation

              3. Sexual dysfunction

              4. Low back pain

              5. Hip pain

              6. Shoulder pain

              7. Balance issues


              What should I do?:

              I wish there was an easy answer such as, “just breathe” but core dysfunctions don’t come with a one-size-fits-all solution. Luckily, physical therapy can help! We are trained to assess how your body works together, not just one piece of the puzzle. We can analyze your breathing pattern, muscle recruitment, and general movement in order to see how this may contribute to pelvic floor issues as well as back pain and extremity issues.

              Six packs may look cool, but maybe it is time to focus more on central stability with a balanced recruitment of muscles for optimal health and wellbeing!


              *If you have any questions, concerns, or comments please email megan@soulpt.com or stop by Soul Physical Therapy!*


              Citations:

              De Blaiser, C., Roosen, P., Willems, T., Danneels, L., Bossche, L. V., & De Ridder, R. (2018). Is core stability a risk factor for lower extremity injuries in an athletic population? A systematic review. Physical Therapy in Sport, 30, 48–56. doi:10.1016/j.ptsp.2017.08.076

              Kibler, W. B., Press, J., & Sciascia, A. (2006). The Role of Core Stability in Athletic Function. Sports Medicine, 36(3), 189–198. doi:10.2165/00007256-200636030-00001

              Hodges, P. W., & Gandevia, S. C. (2000). Changes in intra-abdominal pressure during postural and respiratory activation of the human diaphragm. Journal of Applied Physiology, 89(3), 967–976. doi:10.1152/jappl.2000.89.3.967

               

              Golf Series

              D.J. Marquis, DPT
              March 4, 2021


              Time to talk golf! Spring is right around the corner and now is the time to work on some key aspects of your body's strength and mobility to ensure a great season. While you may not be able to swing the club as much at the range, you can hit the gym to workout at home.


              For this first blog post I’ll touch on key areas to improve mobility. For the most optimal golf swing, the body must be able to:

              1) Rotate at the hips

              2) Rotate at the lumbar/thoracic/cervical spine

              3) Maintain adequate shoulder motion


              The following sections will highlight each body region with some exercises to work on improving the body's mobility.


              HIPS


              During both phases of the golf swing the hip is required to rotate roughly 45 degrees. A lack of this mobility will lead to compensations at the pelvis/low back leading to suboptimal power and accuracy.


              Here are 3 great exercises that can help improve your hip mobility:


              1. Supine 90/90 Hip IR with ball squeeze

                1. While laying on your back against a wall try to maintain pressure into a yoga block, pillow, or ball between your knees.

                2. Slowly try to spread your feet apart.

                3. Hold at your end range for a slow 1-3s count or 5 deep breaths.

                4. Return to starting position and repeat 12-15 times to improve hip rotation mobility.

              2. Standing Airplane

                1. While in a staggered stance hold a dowel or cross your arms across your chest.

                2. With a slightly forward lean of your trunk, rotate towards the outside of your leading leg

                3. Return to starting position and repeat for 12-15 repetitions to improve hip mobility.

              3. Loaded Pivot Step with kettlebell

                1. While standing and holding a kettlebell or dumbbell directly overhead.

                2. Perform a pivot step across your body moving to the side that the arm is extended overhead with the weight.

                3. Return to starting position and repeat for 12-15 repetitions to improve hip mobility.


              THORACIC


              It is important to have adequate extension and rotation mobility throughout the golf swing. Within today’s culture we spend more time in a flexed or bent over position. Whether we work at a desk, spending a great deal of time on our phones, or commuting to work we will inevitably be forced into a bent-over or hunched posture.  Over time this can lead to postural adaptations and soft tissue structures.


              Here are 3 great exercises to improve the mobility of the thoracic spine:

              1. Tall kneeling thoracic extension rocks

                1. In a tall kneeling position with elbows resting on a bench, chair, ottoman, sofa and a dowel in your hands

                2. Slowly rock back while maintaining your elbows pressed into the surface

                3. Time it with your breathing so breath out as you rock back

                4. Return to starting position and repeat for 12-15 repetitions to improve mid-back extension mobility

              2. Side Lying thoracic rotations (Open Books)

                1. While laying on your side and your legs stacked and bent up to your chest.

                2. Open the top arm across your body while maintaining eye contact with your thumb

                3. Hold at the end of your range of motion for 1-3 seconds

                4. Return to starting position and repeat for 12-15 repetitions on both sides to improve mid-back rotation

              3. Half-kneeling thoracic rotations

                1. While in a half-kneeling position and a ball or pillow at your knee.

                2. Maintain pressure into the ball/pillow to limit rotation at your low back.

                3. With the arm closest to the wall try to maintain your hand on the wall as your rotate around your body

                4. Limit the amount of side-bending you are doing to ensure pure rotational movement

                5. If this is easy perform same rotational movement with your hand not contacting the wall.

                6. Return to the starting position and repeat for 12-15 repetitions to improve mid-back rotation mobility.


              CERVICAL SPINE


              An often forgotten area when it comes limiting a golf swing is the neck. Along with the thoracic spine or mid-back, the postures that we are in throughout the day tend to be more forward flexed. Though this is unavoidable at times, this can lead to stress on soft-tissue structures of neck, altered breathing patterns, postural adaptations, and poor loading strategies of the spine. This is not to frighten anyone, it is important to know that the best posture is your next posture and a new concept of movement variability is what I believe is crucial than forcing oneself to fear certain positions. It is important to take the time to work on improving these postural habits and move more into postures that you frequent less.


              When it comes to golf the neck must be able to rotate and side-bend. Roughly you need around 70 degrees of rotation to each side to avoid compensations.


              Here are great exercises to work on improving mobility in key areas crucial to a golf swing:

              1. Chin-Tucks with overpressure

                1. While laying on your back, sitting, or standing your going to try and make a double chin motion

                2. Imagine your chin is resting on a table and you have to slide back without going into the table

                3. While at the end range of motion apply gentle overpressure at your upper lip

                4. Repeat for 12-15 repetitions to improve neck ROM, and to decrease pain/stiffness

              Chin-Tuck- Video: External link opens in new tab or windowhttps://www.youtube.com/watch?v=zgn86w2hD7U


              1. Repeated Movements into retraction and side-bend

                1. While maintaining a chin-tuck try and touch your ear to your shoulder

                2. If one side feels tighter or more painful than the other a strategy to improve this is to load that side of your neck

                3. Perform a chin tuck and gently pull your head/neck into that side-bent motion

                4. Repeat for 12-15 repetitions multiple times daily to improve ROM, and decrease pain/stiffness.


              SHOULDERS


              Lastly, ones shoulder strength and stability is vital to a great golf swing. A adequate amount of rotation is required to achieve an optimal golf swing. Here are a few great exercises to help improve shoulder mobility

              1. Shoulder ER at wall in pec stretch

                1. While standing facing a wall place your arm against the wall as if to try and open up your chest

                2. Lean into this until a stretch is felt

                3. Maintain this position and try to lift up your arm off the wall

                4. Repeat this for 12-15 repetitions to improve shoulder rotation.

              2. Lat stretch w/ Diaphragmatic breathing

                1. Holding onto a STABLE surface such as an exercise pole, support beam, or golf cart.

                2. Slowly sit back with arms holding stable surface until a stretch is felt in your shoulders

                3. While maintaining this stretch perform 10-12 belly breaths being sure to fully exhale through your mouth.

                4. Repeat for 2-3 sets to improve shoulder range of motion.



              If you have any questions, concerns, or comments please email External link opens in new tab or windowdj@soulpt.com or stop by Soul Physical Therapy!


              Sources:


              1. Body-Swing Connection: Adam Scott. (n.d.). Retrieved December 12, 2018, from http://www.mytpi.com/articles/swing/body-swing_connection_adam_scott

              2. Gulgin, H. R., Schulte, B. C., & Crawley, A. A. (2014). Correlation of Titleist Performance Institute (tpi) Level 1 Movement Screens and Golf Swing Faults. Journal of Strength & Conditioning Research (Lippincott Williams & Wilkins), 28(2), 534–539.

              3. McHardy, A., & Pollard, H. (2005). Muscle activity during the golf swing. British Journal of Sports Medicine, 39(11), 799–804. https://doi.org/10.1136/bjsm.2005.020271

              4. When Working To Improve Rotational Capabilities, Don’t Overlook The Neck. (n.d.). Retrieved December 12, 2018, from http://www.mytpi.com/articles/health/when_working_to_improve_rotational_capabilities_don’t_overlook_the_neck


              5 Tips to Prevent Pain While Working from Home

              Kara Jesi, DPT

              February 9, 2021


              Many people have found themselves working from home during this pandemic and in turn their living rooms and bedrooms have become their new home office. Here is a quick checklist of things to try in order to avoid neck and back pain and to ease the stress of balancing work and life. Obviously, setting up a work station at a desk is ideal, but for those who don’t have that option we have some quick tips to help working on your couch, countertop, or even your bed, less painful.
               
              1.     Try using a pillow or a tray to raise the computer to eye height. (whether on your lap or on a coffee/side table)
              2.     Avoid hunching by adding a pillow behind your low and/or mid-back.
              3.     Keep your feet flat on the floor if your sitting. If you are lying in bed, it is important to take frequent breaks and make sure you are supported appropriately from the head down. The best position for lying in bed is to have your back and neck supported and to use a tablet so that you can raise the screen up to your face and rest your elbows next to you.
              4.     Take breaks frequently. Setting a timer on your phone, or using a sticky note is a quick/easy way to remind yourself!
              5.     Hydrate. Staying hydrated can help keep you focused and even boost your immune system! Try using a fun, new water bottle to mix it up. Quick tipà women are encouraged to drink 2.7 liters of water a day while men are recommended 3.7 liters. **
               
               The U.S. National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is:
              ·       About 15.5 cups (3.7 liters) of fluids a day for men
              ·       About 11.5 cups (2.7 liters) of fluids a day for women
              These recommendations cover fluids from water, other beverages and food. About 20% of daily fluid intake usually comes from food and the rest from drinks.


                                   



              Need help with your sitting posture? Come on in!


              Beverly 978.524.0333

              Danvers 978.304.0536
              GetWell@SoulPT.com



              The Importance of Pain Science and Progressive Loading to reduce your Chronic LBP

              Jennifer Hahne, DPT

              November 10, 2020

               

              Chronic pain can be debilitating to one’s daily life. With Physical Therapy there are ways to reduce your Chronic pain and get you back to living your best life. 

              Think about your pain level as water in a glass. ( water= pain, glass= your tolerance to discomfort). 


               


              Ways to decrease water level (decrease direct pain)

              o   Manual Therapy

              o   Light Movement

              o   Understanding Pain

              o   Dry Needling




              Ways to increase size of your glass( overall health)

              o Slowly start participating in hobbies and events that bring you joy

              o Stay hydrated

              o Eat a balanced diet

              Strength training

              oLoading the tissue with the issue

              oPrioritize sleep

              oManaging Stress

              oPractice Gratitude


              If you need help managing your chronic pain, come see us in Beverly or Danvers!


              Beverly 978.524.0333

              Danvers 978.304.0536

              GetWell@SoulPT.com



              Single Leg Work for Back Health and Resiliency

              Andy McLlarky, PT, Owner

              October 20, 2020


              When we think of building some resiliency at our lower back people often think about doing core work.  While building some pillar strength can be helpful with lower back pain we also try to build a solid base in single limb movements. 


              Having a solid base on each leg impacts the forces going up to one’s lower back.


              Since we move in different ways it’s appropriate to train single limb movements in multiple planes / multiple ways.


              Here are a couple of our more recent favorites that are appropriate for most folks:


              Single limb RDL with one leg on wall


              Why Choose this Exercise?


              • Single leg Deadlifts are a very helpful movement to own. 

              • Many people don’t have the requisite balance to perform this movement well so one leg on the wall helps a ton to clean up form

              • Work on keeping a neutral “ish” back when performing this exercise

              • Go down until you feel a stretch in your hamstrings and pull back up

              • Once you own it; Load it!


              External link opens in new tab or windowWall Propped RDL


              Front foot elevated Split Squat:

              • Split squats are an absolute staple here at Soul PT

              • Lunges are awesome; many folks struggle to own the deceleration and for many just focusing on going down and up correctly is the perfect level of difficulty


              External link opens in new tab or windowFront Foot Elevated Split Squat


              Give these variations a try.


              If you need help with your low back pain come see us in our Beverly or Danvers locations:


              Beverly 978.524.0333

              Danvers 978.304.0536

              GetWell@SoulPT.com



              Benefits of Block/Square Breathing

              Andy McLlarky, PT, Owner

              September 15, 2020


              Many different types of breathing techniques exist and can have different impacts upon your body. 


              Block Breathing, sometimes called Square breathing, has actually been popularized by NAVY Seals who use this breathing technique to remain calm in very stressful situations.


              It has many benefits including;


              • Decreasing Stress / Anxiety

              • Helping one fall asleep

              • Helping with pain management


              Simple Application

              • INHALE for 4 seconds

              • HOLD for 4 seconds

              • EXHALE for 4 seconds

              • HOLD for 4 seconds


              While this can be done for any length of time shoot for 5 minutes.


              Why Box Breathing works


              Holding one’s breath allows for Carbon Dioxide to build up in your bloodstream. 


              Increased Carbon Dioxide in the bloodstream inhibits your vagus nerve and stimulates your parasympathetic nervous system. 


              Stimulating your parasympathetic nervous system calms you down (lowers blood pressure, helpful for your immune system and calms pain)


              How we use it at Soul Physical Therapy


              Often we tell patients to perform this as a part of a bed time routine to improve sleep quantity / quality.


              Improving sleep quality helps physical and mental recovery and improves the pain threshold of those with persistent pain.


              Also many of our patients also have anxiety that presents as physical problems - jaw clenching, neck pain and headaches.  Box breathing is one method to calm their nervous system and help with some of these symptoms as well.



              Need a guide? 


              Found this useful Youtube guide for this method:


              External link opens in new tab or windowhttps://www.youtube.com/watch?v=FJJazKtH_9I



              Suffering from headaches, jaw pain or persistent neck discomfort reach out to Soul Physical Therapy - Beverly 978.524.0333 or Danvers 978.304.0536

              Or email Getwell@SoulPT.com





              Dance-Specific PT

              Taylor Darwin, DPT

              June 7, 2020


              Our talented PT Taylor Darwin created an excellent breakdown of some dance-specific exercises. Having a history of being a competitive dancer, Taylor is your go-to PT for any dance-related injuries or questions!


              For dancers, there are specific muscle groups that need to be strong in order to achieve specific goals. There are also muscles that require a certain amount of flexibility. These few exercises target muscles that contribute to adequate turnout, hip flexor, quadriceps, and calf strength along with posterior chain flexibility. Turnout is very important with this population and learning to work through what they have naturally along with strengthening the muscles that control it can prevent further injury.


              1. Quadruped Tendu Extension: With leg at 45 degree angle, adduct and externally rotate while lifting your leg towards the ceiling while maintaining pelvic control. This exercise is great for improving turnout and glute strength!


               


              2. Inchworms: Start by standing and walk hands down into a plank position. Hold the plank, and then walk both legs towards hands, doing your best to maintain knee extension. This exercise is great for hamstring flexibility and core strength!


               


              3. Second Plié Squat: While standing in second position and maintaining hip external rotation, alternate between a deep squat and high relevé with an added hold for balance. This exercise is great for improving turnout and quad/calf strength.


               


              4. Standing Marches: Add a band underneath feet for increased tension, and perform standing marches. This exercise is perfect for improving hip flexor strength and control!


               


              5. Side-lying Passé: While side-lying, externally rotate your bottom leg while keeping the other leg behind. You foot should be flat on the mat and your knee bent in a passé position. With a band around your knees and maintaining pelvic control, slowly externally rotate the leg that is in passé.


               





              Crossfit Open Prep

              January 31, 2019
              The 2019 Crossfit Open is less than a month away and with five weeks worth of grueling workouts ahead, there is no time for aches and pains to be limiting your performance or keeping you off the leaderboard. A great way to prepare is to make sure you are moving well and have the requisite mobility requirements to execute major lifts.

              We will tackle the highest and lowest joints in the chain: shoulders and ankles. If you lack mobility in either of these joints, it is likely that you will have to compensate somewhere to get the most out of your pull, get under the bar or deep into your squat. We have provided a few self-assessment tests and options for movement prep if you are limited.

              Overhead Shoulder Mobility: Important for the OH squat, jerks/snatch, handstand PU, etc.

              Test – Seated Overhead Reach
              • Arm should pass ears
              • No space between lower back and wall
              • Can vary arm/leg position



              Movement Prep (if limited with testing)

              1. Tall Kneeling Lat Stretch
              • Stretch felt under arm and mid-back area
              • Do not lose hand contact and let hands cave in



              2. Yoga Push-up
              • Push through the floor and away
              • Keep knees soft to avoid excessive hamstring tension or low back pain



              3. Hollow Body Hang/Eccentric pull-up
              • Avoid excessive arching of low back
              • Keep abdominals contracted base of ribcage pulled down



              Shoulder Internal Rotation: Important for any pull from the floor to a front rack or overhead position (clean, clean and jerk, snatch), muscle ups

              Test – Shoulder IR stabilized on wall
              • Range should be comparable to reps 1-2 the video or close to being in line with belly to keep the bar close to your body during a pull
              • Pain-free
              • No compensatory shoulder ROM (coming off wall or popping forward) as demonstrated after reps 1-2



              1. Cross body IR (two options)
              • Stretch is felt in the back of the shoulder and upper arm
              • Side lying - Elbow pushes down into table with shoulder tucked back as you reach across body



              • Doorframe - Stabilize side of shoulder blade on the doorframe so that it does not move as you pull arm across body



              2. Thoracic whips
              • Fast, repetitive movement to the side of the limited shoulder can rapidly “unlock” range of motion



              Ankle Dorsiflexion Mobility:  Important for any lift where your feet are in contact with the floor, running, etc. to decrease anterior knee stress during front loaded exercises, maximize squat depth, improve bar path

              Test – Half Kneeling Ankle Rock
              • Should reach knee to wall with foot at distance of YOUR fist width away
              • Knee should track towards middle to baby toe
              • Compensation with knee twisting inwards shown in video



              1. Half Kneeling Ankle Rocks
              • Utilize half kneeling position or foot elevated on a bench to rock weight into front of ankle
              • Knee should track forward and out



              2. Lateral Ankle Rocks
              • Stabilize inside of foot as you stretch knee outwards
              • May improve ability to rock weight into front of ankle without knee caving in



              Jenna Mattera DPT, CSCS,  jenna@soulpt.com

              Soul Physical Therapy is a patient centered outpatient orthopedic physical therapy practice located in Beverly, MA. Our evidence-informed philosophy drives our physical therapists to improve the lives of patients through education, manual therapy and exercise.


              Soul Physical Therapy was the #1 Choice for Physical Therapy in the 2018 Wicked Local Readers Choice Awards for Beverly and was named the 2018 Small Business of the Year by the Greater Beverly Chamber of Commerce. To set up a complimentary screening email getwell@soulpt.com or call (978) 524-0333.


              Eccentric Hamstring/Core Work

              February 26, 2017

              Eccentric loading of the hamstrings has been shown to be extremely beneficial in the rehab process. Here is a variation using an ab wheel and a cable column to further load things up.

              Soul Physical Therapy is a patient centered outpatient orthopedic physical therapy practice located in Beverly, MA. Our evidence-informed philosophy drives our physical therapists to improve the lives of patients through education, manual therapy and exercise. 


              Soul Physical Therapy was the #1 Choice for Physical Therapy in the 2018 Wicked Local Readers Choice Awards for Beverly and was named the 2018 Small Business of the Year by the Greater Beverly Chamber of Commerce. To set up a complimentary screening email getwell@soulpt.com or call (978) 524-0333.




              Rowing - Erg Basics

              December 4, 2018

              Rowing is a fun and effective way to train your aerobic system. Rowing is a natural motion and can be used indoors with a rowing machine.

              Below are two videos focusing on the set up position and a drill to hone in your rowing technique.

              Set up is crucial when beginning to use the Concept 2 Rower as it sets the foundation for your pulling motion. A simple checklist to think of when setting up are:
              • Feet placement: Make sure your feet are at the correct level of foot placement and the strap is tight across your foot.
              • Damper Setting: The damper is the lever on the side of the flywheel housing, or fan cage, that controls how much air flows into the cage. A higher damper settings allow more air into the flywheel housing creating more work it takes to spin the flywheel against the air. A lower damper settings allow less air into the flywheel housing, making it easier to spin the flywheel. Think of a gear setting on a bicycle. It is recommended to train at a lower damper setting until you master your technique.
              • Posture: Upright posture with shoulder and back musculature engaged



              Legs, Hips and Arms Drill

              Common mistakes in the rower include rowing with just your arms, rounding your back, setting the damper too high and having a poor sequence of body movements when rowing. The following drill is used to improve the sequence of your rowing.



              Dan Griffin SPT, CSCS, CFL2 is currently a clinical student at Soul Physical Therapy. He is a strength coach and CrossFit Level 2 instructor. He will be opening up his own physical therapy practice called Resilience PT and Wellness in Agawam. 


              Soul Physical Therapy is a patient centered outpatient orthopedic physical therapy practice located in Beverly, MA. Our evidence-informed philosophy drives our physical therapists to improve the lives of patients through education, manual therapy and exercise.


              Soul Physical Therapy was the #1 Choice for Physical Therapy in the 2018 Wicked Local Readers Choice Awards for Beverly and was named the 2018 Small Business of the Year by the Greater Beverly Chamber of Commerce. To set up a complimentary screening email getwell@soulpt.com or call (978) 524-0333.



              Page 2

              Back to Basics: Assessing Common Upper Extremity Lifting Mistakes

              January 30, 2019
              In a previous blog post, we discussed the potential problems that can be created from overarching in our low back during resting postures if and how to achieve a “neutral spine” or flat back through activation of our core.

              As human beings, we are not constantly sitting in one position (even if sometimes we would like to be). We are constantly walking, lifting, turning, and twisting, which all create new challenges to keeping our backs safe. A place we often see poor movement mechanics is in the gym and this is when it is most crucial to perform exercises with proper form as you are adding extra loads to your spine through weights and resistance.

              While it is great to push yourself to improve in the gym, it is crucial to make sure that it is being done safely. We want to train hard but smart and inside our capacity. In this post, we are going to look at some common gym exercises can cause you to arch your low back through compensation or improper form/core activation.



              Push Up:  We can see the patient arch his low back due to poor core activation with each rep. You should feel that your core was worked after a set of push-ups, as a push up is essentially a plank with motion.



              In the second video, we see the patient actively brace his core with each push-up, ensuring that he is keeping a neutral spine throughout the exercise.



              Bicep Curl: In this video, the patient is trying to lift a little more weight than he should be. Because of this, he is using momentum to get the weight up. This increases the amount of compression through his low back as he arches. If you finish a bicep curl feeling it more in your low back than your arms, you are not doing it right.



              The patient maintains a neutral spine throughout the activity. There is no swinging going on. Each rep is slow and controlled, which more effectively targets and isolates his biceps.



              Shoulder Press: In this video, we see the patient arch backwards towards the top of the motion. This is in an attempt to use accessory muscles to complete the motion. Not only are we putting our spine in a hazardous position here, but now we are further compressing it with added weight. Yikes!



              In this video, he does not arch his back at any point in the motion. Not only does he keep a neutral spine (flat back), but also ensures that he is targeting his shoulders with each repetition.



              Row: In this video, the weight is too heavy, as we can see in this video, the patient attempts to use momentum to lift the weight and arches his back. There is also no control during the motion, decreasing the amount of time under tension of the intended muscle group.



              In this video, the patient maintains a neutral spine throughout the activity. He also demonstrates slow controlled repetitions, which increases proper muscle activation throughout his back.

              Did anyone else notice a pattern here? Not bracing our core or using too much weight can put our backs in harm’s way, but also results in decreased isolated muscle activation. If we aren’t using the right muscles, why are we even doing the exercise? While it may not feel as glorious to curl 20’s instead of 40’s, finding the correct weight that allows for proper form will result in more effective long term strength gains and decrease stress through unnecessary areas.

              Disclaimer: there are other ways to compensate with these exercises (focus on extension in low back in this blog) but the concepts remain the same: lift inside your capacity,  ensure proper spinal position and isolate muscles when you are trying to isolate.

              By Sam Frommelt, sam@soulpt.com and Nolan Rothwell, SPT

              Soul Physical Therapy is a patient centered outpatient orthopedic physical therapy practice located in Beverly, MA. Our evidence-informed philosophy drives our physical therapists to improve the lives of patients through education, manual therapy and exercise.


              Soul Physical Therapy was the #1 Choice for Physical Therapy in the 2018 Wicked Local Readers Choice Awards for Beverly and was named the 2018 Small Business of the Year by the Greater Beverly Chamber of Commerce. To set up a complimentary screening email getwell@soulpt.com or call (978) 524-0333.



              Kneeling Vertical Row Variation

              February 19, 2017


              At  SoulPT we like this kneeling pulldown variation which hammers on the anterior core limiting lumbar extension. It will help optimize lower trap vs lat recruitment.

              Soul Physical Therapy is a patient centered outpatient orthopedic physical therapy practice located in Beverly, MA. Our evidence-informed philosophy drives our physical therapists to improve the lives of patients through education, manual therapy and exercise. 


              Soul Physical Therapy was the #1 Choice for Physical Therapy in the 2018 Wicked Local Readers Choice Awards for Beverly and was named the 2018 Small Business of the Year by the Greater Beverly Chamber of Commerce. To set up a complimentary screening email getwell@soulpt.com or call (978) 524-0333.




              Split Squat with Blood Flow Restriction

              February 19, 2017



              Split squats are a great way to build lower extremity strength and stability. Adding a step allows for greater depth to improve hip mobility and further load your wheels. BFR to improve your gains without adding load. it also allows one to focus on form vs weight.


              Soul Physical Therapy is a patient centered outpatient orthopedic physical therapy practice located in Beverly, MA. Our evidence-informed philosophy drives our physical therapists to improve the lives of patients through education, manual therapy and exercise. 


              Soul Physical Therapy was the #1 Choice for Physical Therapy in the 2018 Wicked Local Readers Choice Awards for Beverly and was named the 2018 Small Business of the Year by the Greater Beverly Chamber of Commerce. To set up a complimentary screening email getwell@soulpt.com or call (978) 524-0333.



              Lateral Step Ups with Blood Flow Restriction

              February 15, 2017



              BFR or blood flow restriction is a tremendous way to build strength and hypertrophy without exposing yourself to extreme loads. At the most basic level, BFR works to keep anabolic hormones in the area longer for a superior response.

              Video 1: Occlusion cuff pumped to 100mmhg. @modernmanualtherapy @motuspt

              Video 2: Theraband at 7/10 perceived tightness.

              Message or comment for more info on reps/sets/rest/weight to maximize your pump and improve your patients' rehab.

              Soul Physical Therapy is a patient centered outpatient orthopedic physical therapy practice located in Beverly, MA. Our evidence-informed philosophy drives our physical therapists to improve the lives of patients through education, manual therapy and exercise. 


              Soul Physical Therapy was the #1 Choice for Physical Therapy in the 2018 Wicked Local Readers Choice Awards for Beverly and was named the 2018 Small Business of the Year by the Greater Beverly Chamber of Commerce. To set up a complimentary screening email getwell@soulpt.com or call (978) 524-0333.



              Five Prone Row Variations for a Stronger Pull

              February 14, 2017

              Prone rows off of a bench are equal and opposite to performing a bench press.

              They are a great way to crush the upper back without overloading your lower back.

              The bench allows one to dissociate thoracic extension from lumbar extension by flexing your hips as seen in the video.  This is much harder to do in a traditional bent over row.

              Put a bench on top of some plyo boxes to accommodate a full range of motion.

              Get creative and vary depending on your goals or just to promote movement variability.



              Variations

              Barbell Prone Row - Allows one to go heavier - Exact opposite movement of a barbell bench press.

              Banded - Assisted Barbell Prone Row - Allows one to work the entire range of motion by accommodating the resistance where it is harder to pull.

              Kettlebell / Dumbell - Just like other KB / DB exercises allows you to isolate one side to work on asymmetries and clean up movement inefficiencies.  We like to work up to a wider angle out to the side to eliminate the forward roll that can occur with too much shoulder extension.

              Holds - We like to utilize holds at the end of exercises to build endurance, time under tension and this can add a natural bloodflow restriction which can have hormonal benefits.  Isometrics in a rehab setting can also help modulate pain.

              1 arm vs 2 arms - One arm rows require one to resist rotation which adds another core component to the exercise.  You could do one arm or do a static hold with the other arm - that allows for the benefits of a hold as well as the anti-rotation benefit of the one arm.


              Soul Physical Therapy is a patient centered outpatient orthopedic physical therapy practice located in Beverly, MA. Our evidence-informed philosophy drives our physical therapists to improve the lives of patients through education, manual therapy and exercise. 


              Soul Physical Therapy was the #1 Choice for Physical Therapy in the 2018 Wicked Local Readers Choice Awards for Beverly and was named the 2018 Small Business of the Year by the Greater Beverly Chamber of Commerce. To set up a complimentary screening email getwell@soulpt.com or call (978) 524-0333.



              Bird Dog Variations

              February 12, 2017

              Bird Dogs which were popularized by the work of Stuart McGill are a staple in many rehab or training programs.  We utilize many different variations of the bird dog at Soul PT.  After watching Joel Seedman's variation with a row, we decided to show off some variations we do in our clinic and explain how we use them.

              Background

              Bird dogs are great to teach trunk stability on a moving upper extremity, moving lower extremity or both.

              A pre-requisite to performing a bird dog with ideal form is to learn the concept of a "neutralish" spine.  A neutral spine is neither arched nor rounded, or the midpoint right between the two.  By staying in this stacked or centrated position it should encourage more stability and position we would ideally be able to maintain during work, life and lifting.

              Once one understands neutral spine, it's time to work on stabilizing that on a moving limb.  The traditional bird dog has one lift alternate arm and leg while on all fours, while maintaining a neutral spine.

              Benefits of Bird Dogging - Hot Dog Hot Dog Hot Diggity Dog.

              By removing a limb or limbs from the floor, it causes your body to resist rotation to maintain postural stability.

              Due to the unstable nature of these movements, there is a need for continuous adjustment in order to execute them properly. This awareness will bombard your nervous system with a lot of information which can help modulate pain. It also improves lower back resiliency by grooving proper mechanics.

              The next couple of videos, demonstrate different progressions to the regular Bird Dog exercise that you can implement in your weekly routine for a new challenge.



              Progressions:
              • Quadruped Shoulder Abduction
              • Shoulder Abduction with Leg Extension
              • Shoulder Abduction in Bear Holds (raise knees 2 inches of ground & hold)



              Progressions:
              • Vertical Row in Quadruped position
              • Row in Bear hold (raise knees 2 inches of ground & hold)
              • Bird Dog & Row

              Soul Physical Therapy is a patient centered outpatient orthopedic physical therapy practice located in Beverly, MA. Our evidence-informed philosophy drives our physical therapists to improve the lives of patients through education, manual therapy and exercise.


              Soul Physical Therapy was the #1 Choice for Physical Therapy in the 2018 Wicked Local Readers Choice Awards for Beverly and was named the 2018 Small Business of the Year by the Greater Beverly Chamber of Commerce. To set up a complimentary screening email getwell@soulpt.com or call (978) 524-0333.

              Page 3

              Suspension Trainer Rotational Row

              February 7, 2017



              As a progression to the half kneeling rows and presses with rotation, utilizing a suspension trainer (thank you @modernmanualtherapy) can offer more of a stimulus for strength and stability gains.

              ISoul Physical Therapy is a patient centered outpatient orthopedic physical therapy practice located in Beverly, MA. Our evidence-informed philosophy drives our physical therapists to improve the lives of patients through education, manual therapy and exercise. 


              Soul Physical Therapy was the #1 Choice for Physical Therapy in the 2018 Wicked Local Readers Choice Awards for Beverly and was named the 2018 Small Business of the Year by the Greater Beverly Chamber of Commerce. To set up a complimentary screening email getwell@soulpt.com or call (978) 524-0333.



              Glute Med Wall Lean

              February 7, 2017



              Asymmetrical loading of either legs is often seen in individuals with unilateral back pain, which has the potential to inhibit stabilizer muscles.

              Low back pain affect most of us at some point. Those of us who do are more likely to experience it again. For this reason learning what and how to load is key.

              To get back into the grove of things single leg loading is a good staring point, especially graded from the ground up. Both in the rehab and performance scene this exercise can be used to increase Glute Medius strength and control.

              To perform this exercise:
              1. Start a foot distance from he wall.
              2. Standing on one leg press the lateral side of the calve of the raised leg to the wall.
              3. Slowly lean sideways towards the wall. You should feel the Glute med turn on.

              Hold for a couple of slow and in control breaths.


              Soul Physical Therapy is a patient centered outpatient orthopedic physical therapy practice located in Beverly, MA. Our evidence-informed philosophy drives our physical therapists to improve the lives of patients through education, manual therapy and exercise. 


              Soul Physical Therapy was the #1 Choice for Physical Therapy in the 2018 Wicked Local Readers Choice Awards for Beverly and was named the 2018 Small Business of the Year by the Greater Beverly Chamber of Commerce. To set up a complimentary screening email getwell@soulpt.com or call (978) 524-0333.



              Half Kneeling Pull and Press

              January 11, 2017



              Pressing and pulling variations are fundamental movements that should be incorporated in every training program.

              Half kneeling variations have the added benefit of promoting hip extension on a stable lumbar spine.

              Unilateral rowing or pressing requires one to resist trunk rotation. The addition of torso rotation integrates shoulder complex movement with thoracic rotation. Torso rotation also has the benefit of increasing your shoulder complex muscle recruitment to promote solid gains.

              It is important to integrate torso movement with your rowing and pressing for good carryover to life and sport.


              Soul Physical Therapy is a patient centered outpatient orthopedic physical therapy practice located in Beverly, MA. Our evidence-informed philosophy drives our physical therapists to improve the lives of patients through education, manual therapy and exercise.


              Soul Physical Therapy was the #1 Choice for Physical Therapy in the 2018 Wicked Local Readers Choice Awards for Beverly and was named the 2018 Small Business of the Year by the Greater Beverly Chamber of Commerce. To set up a complimentary screening email getwell@soulpt.com or call (978) 524-0333.



              Single Leg Glute Bridges and Bird Dogs

              December 27, 2016

              Often times we tend to extend through the lumbar spine instead of from the hips. Learning to disassociate one from the other can help improve lower back health.

              Here are a couple of exercises to work on.

              1) Flexing the opposing hip during a Single Leg Glute Bridge will help you reach full hip extension on the working leg.

              2) When performing a Bird/Dog exercise make sure to flex the lumbar spine to focus on extending through the hip instead of the spine.



              Soul Physical Therapy is a patient centered outpatient orthopedic physical therapy practice located in Beverly, MA. Our evidence-informed philosophy drives our physical therapists to improve the lives of patients through education, manual therapy and exercise. 


              Soul Physical Therapy was the #1 Choice for Physical Therapy in the 2018 Wicked Local Readers Choice Awards for Beverly and was named the 2018 Small Business of the Year by the Greater Beverly Chamber of Commerce. To set up a complimentary screening email getwell@soulpt.com or call (978) 524-0333.



              Banded Hip Hinge Exercise

              December 27, 2016

              A good way to create anterior core tension with a hinge pattern.



              Soul Physical Therapy is a patient centered outpatient orthopedic physical therapy practice located in Beverly, MA. Our evidence-informed philosophy drives our physical therapists to improve the lives of patients through education, manual therapy and exercise. 


              Soul Physical Therapy was the #1 Choice for Physical Therapy in the 2018 Wicked Local Readers Choice Awards for Beverly and was named the 2018 Small Business of the Year by the Greater Beverly Chamber of Commerce. To set up a complimentary screening email getwell@soulpt.com or call (978) 524-0333.



              Physioball Deadbugs

              December 27, 2016

              Often times we lose lumbo pelvic stability while doing deadbugs. This lack of control may turn a great exercise into a not so favorable one.

              A physioball is a great tool to create tension through the core, pulling the rib cage down promoting proper spinal alignment trough full range of motion.



              A good cue here would be to keep the back flat against the floor... or in this case the table.

              Soul Physical Therapy is a patient centered outpatient orthopedic physical therapy practice located in Beverly, MA. Our evidence-informed philosophy drives our physical therapists to improve the lives of patients through education, manual therapy and exercise. 


              Soul Physical Therapy was the #1 Choice for Physical Therapy in the 2018 Wicked Local Readers Choice Awards for Beverly and was named the 2018 Small Business of the Year by the Greater Beverly Chamber of Commerce. To set up a complimentary screening email getwell@soulpt.com or call (978) 524-0333.



              Banded Anti-Rotation Exercises

              December 27, 2016

              Two easy core exercises you're not doing... and should be!

              When it comes to training the core musculature people often default to working the superficial core striving for those 6 pack abs and forget about the underlying deep core musculature. Anti-rotation exercises are a great way to target these deep core stabilizers and improve one's functional strength.


              Soul Physical Therapy is a patient centered outpatient orthopedic physical therapy practice located in Beverly, MA. Our evidence-informed philosophy drives our physical therapists to improve the lives of patients through education, manual therapy and exercise. 


              Soul Physical Therapy was the #1 Choice for Physical Therapy in the 2018 Wicked Local Readers Choice Awards for Beverly and was named the 2018 Small Business of the Year by the Greater Beverly Chamber of Commerce. To set up a complimentary screening email getwell@soulpt.com or call (978) 524-0333.



              Diaphragmatic Breathing Variations

              December 27, 2016


              Here are 3 ways to enhance spinal mobility. Going into flexion helps relieve tension through both the lumbar and thoracic peri-spinals. Progressing from hands to forearms increases the need for anterior core activation bringing the ribs down. Not only will you gain mobility but also get a nice abdominal workout in the process *Note* focus on Breathing fully exhaling going higher into the stretch with each exhale. Try going for five breaths at a time rest and repeat.


              Soul Physical Therapy is a patient centered outpatient orthopedic physical therapy practice located in Beverly, MA. Our evidence-informed philosophy drives our physical therapists to improve the lives of patients through education, manual therapy and exercise. 


              Soul Physical Therapy was the #1 Choice for Physical Therapy in the 2018 Wicked Local Readers Choice Awards for Beverly and was named the 2018 Small Business of the Year by the Greater Beverly Chamber of Commerce. To set up a complimentary screening email getwell@soulpt.com or call (978) 524-0333.



              Rotation to Clam Shell

              December 27, 2016


              Here is a great progression to the Super Clam exercise used by @feldmanpt we like this variation to engage your anterior core, control rotatory stability. You get some good glute med and lateral trunk activation as well.


              Soul Physical Therapy is a patient centered outpatient orthopedic physical therapy practice located in Beverly, MA. Our evidence-informed philosophy drives our physical therapists to improve the lives of patients through education, manual therapy and exercise. 


              Soul Physical Therapy was the #1 Choice for Physical Therapy in the 2018 Wicked Local Readers Choice Awards for Beverly and was named the 2018 Small Business of the Year by the Greater Beverly Chamber of Commerce. To set up a complimentary screening email getwell@soulpt.com or call (978) 524-0333.



              Dat Pump Doe Muscle Growth with Blood Flow Restriction

              October 9, 2016

              We all know blood flow is essential for the human body.  At first glance, it may not seem healthy or beneficial to occlude blood flowing anywhere in our body.  Blood flow restriction (BFR) is a concept that has been around for a long time, but in recent years, we have begun to thoroughly understand its formidable implications in both the rehabilitation and strength worlds.

              BFR treatment is a form of therapy that utilizes a cuff, wrap, or band around the arms or thighs to occlude venous blood flow while maintaining arterial flow. This means that blood can get into the working muscles, but cannot get out, creating a blood pooling effect in the extremities being trained. As a result, muscle growth stimulating factors accumulate in the area. It also leads to quicker fatigue of the working muscles, which in turn recruits and activates more fast twitch muscle fibers, further aiding in overall muscle growth.

              Granted, this is just the basics. The description above only scratches the surface of the mechanisms behind how and why BFR works, and the numerous benefits it offers.  BFR allows muscle to grow at a faster rate than regular strength training.  It achieves this growth without the typical damage to muscle fibers that is associated with muscle gain through lifting heavy weights. 

              Therefore, BFR has fantastic implications for individuals during rehabilitation following surgery.

              Additionally, BFR is a great tool to enhance strength gains in bodybuilders and athletes of various sports.  Along with increased muscle strength, it can be used with a variety of exercises to assist in facilitating improved power, speed, and even endurance.  The particular exercises used with BFR will depend on an individual’s particular goals, sport, or muscles affected by surgery.
              Here is an example of BFR being used while performing a long-arc quad.



              Note: There is no particular patient case involved here. It is just a simple exercise being performed to illustrate the use of BFR.
              Ultimately, BFR has been gaining much more popularity recently, especially in the physical therapy and strength and conditioning worlds. Contrary to previous myths and beliefs, BFR is actually a very safe form a treatment when performed correctly.
              Whether you are recovering from a recent surgery or want to improve strength for athletic performance, BFR can be a beneficial tool used to aide in that process. It is important to note that BFR alone is not the only answer to help you reach your goals.  It is extremely effective, especially when used in conjunction with other techniques and exercises.

              If BFR is something you are interested in, come see us at Soul Physical Therapy in Beverly, MA, or reach out to your PT or strength coach about it.  We got our BFR occlusion cuffs from Erson Religioso’s Edge Mobility System. For more information, check out his website:  www.modernmanualtherapy.com.


              Soul Physical Therapy is a patient centered outpatient orthopedic physical therapy practice located in Beverly, MA. Our evidence-informed philosophy drives our physical therapists to improve the lives of patients through education, manual therapy and exercise. 


              Soul Physical Therapy was the #1 Choice for Physical Therapy in the 2018 Wicked Local Readers Choice Awards for Beverly and was named the 2018 Small Business of the Year by the Greater Beverly Chamber of Commerce. To set up a complimentary screening email getwell@soulpt.com or call (978) 524-0333.

              Page 4

              Shin Angle Shenanigans

              September 21, 2016

              Forward momentum during a lunge can cause the knee to go over the toes.  When this happens it increases stress on your knee cap.  For those suffering from knee pain, this is not ideal.  However, over time we need to re-introduce this movement because it is required for sport and other activities of daily living.

              Reverse lunges are a great way to introduce unilateral movements.  Unilateral movements are great for rehab because of the stability requirements.  Typically when people sustain an injury they avoid loading through the affected limb and lose some stability.  Lunging can help increase your athletic potential, by helping you be stable to cross someone up like Iverson or be strong off the blocks during the 100-meter dash like Usain Bolt. For strength athletes, single leg loading promotes strength and size gains in the lower extremities and throughout your trunk.


              The reverse lunge is a great way to initiate lunging into a rehab program.  This is due to the shin angle remaining vertical as well as not having the strong deceleration forces on the knee as seen in a forward lunge or traveling lunges.  Typically we start with the affected side being the front leg and progress to the affected side going back because of these deceleration forces.

              A great way to progress into performing reverse lunges is to use the EDGE Suspension Trainer initially to assist the movement.  Focus should be on getting a feel for sitting back into the lunge engaging the hinge pattern for better posterior chain recruitment. 

              A great progression from this movement in a single limb squat with your non-stance leg behind you.  This allows for some increased shin angle which will transfer to sport.  We like this vs a pistol squat because the non-stance leg is behind you vs in front of you mimicking sport better.



              Because we love you so much here is another bonus progression of a reverse lunge for you athletes out there.

              This movement requires more dorsiflexion but translates very well to the playing field.  The hip flexion at the end of the movement helps achieve full triple extension as well as mimicking the initial step when sprinting.  Hence the name "Sprinter Starts".



              Soul Physical Therapy is a patient centered outpatient orthopedic physical therapy practice located in Beverly, MA. Our evidence-informed philosophy drives our physical therapists to improve the lives of patients through education, manual therapy and exercise. 


              Soul Physical Therapy was the #1 Choice for Physical Therapy in the 2018 Wicked Local Readers Choice Awards for Beverly and was named the 2018 Small Business of the Year by the Greater Beverly Chamber of Commerce. To set up a complimentary screening email getwell@soulpt.com or call (978) 524-0333.



              Simple Exercise for Lower Body Health

              September 13, 2016

              A sprained ankle can take a good chunk off your athletic season away.  The truth is weak ankles can contribute to many structural as well as performance issues.

              If the ankle has a poor ability to maintain a neutral position it may lead to a collapsing of the arch A.K.A Flat Feet.  When you lose the ability to maintain an arch you also fail to distribute force properly across your feet, inevitably creating a loss of force production.

              This loss in efficiency, other than hindering you from finally throwing down a dunk, can also increase the chances for injury upon landing.

              When there is a structural change in the ankles there is a ripple effect on the adjacent limbs.  This is called the kinetic chain.  As the foot rolls inward it internally rotates the leg collapsing the knee inward and tilting the pelvis.


              This position has low structural integrity and when placed under external load, as with a barbell squat or during landing, can cause an issue at any of the previously mentioned joints.

              How do you fix this?

              WORK ON SINGLE LEG BALANCE!

              When thinking about the kinetic chain one must think of it as a whole.  This is why multisegmental coordination is key when it comes to balance.  In this case, isolating individual muscles will not elicit the same results.

              Shout out to Joel Seedman for this great exercise to work on balance.



              Notice in this close-up how I struggle to keep control of my arch while passing the weight.



              The weight pass, as we respectfully named it, is designed to work on single leg stability while shifting the load from one side of your body to the other.  When the weight is on the side of the stance leg, it will engage the muscles that pronate the foot and when it is on the opposite side you are training the muscles that supinate the foot.  The key element here is the shifting of weight and the ankle's adjustment to this dynamic external load which increases ankle stability.


              When training unilaterally (on one leg) you automatically engage the core by working against trunk rotation and flexion, working the muscles that control the pelvis consequently improving spinal alignment.

              Because the knee is mostly influenced by what's happening in the joints above and below it, improving ankle and hip control will help prevent the onset of knee pain as well.

              Single leg stability is essential for proper ankle control.  Think about it.  When you run you are never on both feet at the same time.  So if you go for a run every morning add single leg stability exercises to the mix and reap the benefits!


              Soul Physical Therapy is a patient centered outpatient orthopedic physical therapy practice located in Beverly, MA. Our evidence-informed philosophy drives our physical therapists to improve the lives of patients through education, manual therapy and exercise.


              Soul Physical Therapy was the #1 Choice for Physical Therapy in the 2018 Wicked Local Readers Choice Awards for Beverly and was named the 2018 Small Business of the Year by the Greater Beverly Chamber of Commerce. To set up a complimentary screening email getwell@soulpt.com or call (978) 524-0333.



              Mirror, Mirror, On the Wall

              September 1, 2016

              Who doesn't love taking a quick glance at yourself in the mirror to check your pump after a nice set of bicep curls?

              Mirrors are a great tool for physical therapists, personal trainers, powerlifters, or even the average weekend warrior. They can be very helpful when used to maintain or correct proper form and positioning during an exercise.

              However, there are also times when mirrors can have unfavorable effects. Check out this video of a single leg deadlift being performed in front of a mirror.



              The mirror encourages the individual to maintain constant eye contact with himself in the mirror throughout the entire movement. While approaching the bottom portion of the single leg deadlift exercise, the urge to maintain eye contact with the mirror causes excessive extension in both the neck and low back. This puts unnecessary added stress on the spine, and ultimately, turns a great exercise into a bad one!

              Yes, coaching and cueing can definitely improve poorly executed exercises, but as human beings it is natural to want to look in the mirror. We like to be able to see what our bodies are doing. The best cues in the world may not be enough to combat this urge of the visual system in some individuals.

              Now take a look at this video with the same individual performing a single leg deadlift without a mirror in front of him.



              Take the mirror away and the exercise becomes great again. The individual maintains a neutral spine throughout the whole movement, allowing strain on the back to be reduced. Removing the mirror also promotes the individual to reinforce his kinesthetic awareness, or his recognition of where his body is located in space as he moves. This is an extremely important skill to refine because we don't walk around with a mirror in front of us all day!

              So whether you're a clinician, trainer, aspiring student, or just working out on your own, it is important to understand that a mirror can act either as an affordance or a constraint. Use it to your advantage when needed, but do not become reliant on the mirror in your exercise programs.

              Soul Physical Therapy is a patient centered outpatient orthopedic physical therapy practice located in Beverly, MA. Our evidence-informed philosophy drives our physical therapists to improve the lives of patients through education, manual therapy and exercise.


              Soul Physical Therapy was the #1 Choice for Physical Therapy in the 2018 Wicked Local Readers Choice Awards for Beverly and was named the 2018 Small Business of the Year by the Greater Beverly Chamber of Commerce. To set up a complimentary screening email getwell@soulpt.com or call (978) 524-0333.



              Do You Hate Doing Ab Exercises? Try this...

              August 24, 2016

              Are abdominal exercises uncomfortable for you?  Do you ever catch yourself counting faster as you begin to feel the burn during a plank?

              If the answer to the last question is yes, the chances are when you begin to count faster, your breathing changes. You may exhale more quickly, or you may even hold your breath. This can pose problems for you in the long run. It may not only reduce the benefits of a particular exercise for you, but it can also impact the way your body moves as a whole.

              Instead of counting reps or timing your core exercises, try counting your breaths. When doing so, breath slowly and controlled. Focus on exhaling fully and feel a strong contraction in your abs. Your rib cage should be tucked down and inward.

              This technique will allow you do get more out of your abdominal exercises, and as a result, you can accomplish them in a shorter amount of time. Sounds good right?

              Watch this video of a Hollow exercise being performed with an individual counting to 10.



              Now watch the difference in this video. The Hollow is being held for 4 breaths.



              *Note* Look at the wrinkling of the shirt in comparison to the first video.

              By counting your breaths during sets of exercise, it allows you to turn on the correct muscles for that movement. On the other hand, if you hold your breath during an exercise, extra muscles are activated, which can lead to movement dysfunction.

              Breathing improperly can also make exercises more difficult for you. It can take what is called a low-threshold strategy and turn it into a high-threshold strategy. What this means is you recruit and activate more muscles than are needed for a particular movement. This is inefficient for your body. Over time, it can lead to overuse of certain muscles and compensations that negatively affect our movement.

              Learning to recruit your abdominal muscles effectively will give you more proficient abs. Yes, a 6-pack is largely achieved in the kitchen as well as the gym, but improving your core through breathing properly will help your whole body move better.

              Counting your breaths can also assist you in maintaining good posture. It helps you make sure your postural and core muscles are activated at the correct times. Oftentimes, what people may assume to be weak abdominal muscles is more of a timing problem. Counting breaths is a great way to improve the timing of the firing of your core muscles, and overall efficiency of your movements.

              It can also be effective to count your breaths when working on your mobility and flexibility. So go ahead, try counting your breaths, feel the difference, and spend less time by getting the most out of your core exercises!


              Soul Physical Therapy is a patient centered outpatient orthopedic physical therapy practice located in Beverly, MA. Our evidence-informed philosophy drives our physical therapists to improve the lives of patients through education, manual therapy and exercise.


              Soul Physical Therapy was the #1 Choice for Physical Therapy in the 2018 Wicked Local Readers Choice Awards for Beverly and was named the 2018 Small Business of the Year by the Greater Beverly Chamber of Commerce. To set up a complimentary screening email getwell@soulpt.com or call (978) 524-0333.



              Do You Suffer From Stiff Ankles? Try "the Wiggles"

              August 16, 2016

              Ankle dorsiflexion (pointing your toes upward) is one of the most common limited motions. If you feel you have stiff ankles, you may think it’s from tight calf muscles or all those ankle sprains you have endured playing pick-up basketball.

              Those things can absolutely cause inflexible ankles. However, oftentimes lack of ankle dorsiflexion is a result of faulty movement mechanics.

              Observe the limited amount of ankle dorsiflexion (even with the gastroc on slack) displayed at the beginning of the video. Then check out one of the quick techniques we use at Soul PT to improve ankle range of motion. We call it "the Wiggles."



              As the nervous system ultimately controls our movement, this lack of motion can be due to an overly sensitive nervous system. Consequently, our brain may perceive a threat in that particular motion, and as a result, restricted range of motion and pain may arise. This can alter the mechanics of the way we walk or run, and cause pain in the knees, hips, or back, as well as the ankle.

              In order to decrease this undesirable perception to the nervous system, a novel, nonthreatening stimulus needs to be introduced. This will calm the nervous system down and allow range of motion to be restored temporarily. Ultimately, when range of motion is reestablished, we are given the opportunity to correct our movement in order to reduce pain in other areas of the body that may be associated.

              To perform this technique, wrap the band lightly, so it will stay on but no cut off blood flow, just below the knee. Twist the band back and forth, taking up the slack of the tissues in both directions. This will help relax any tension in the muscles of the lower leg. Continue twisting the band for about 30 seconds, and then retest your ankle dorsiflexion!

              We picked this technique up from Dr. Erson Religioso. His Edge Mobility Band is an affordable and versatile tool that can be used for more than just improve ankle range of motion. For more uses of the Edge Mobility Band, feel free to check out his website, www. modernmanualtherapy.com

              There are many different options for improving ankle dorsiflexion, but this technique is simple and effective.


              Soul Physical Therapy is a patient centered outpatient orthopedic physical therapy practice located in Beverly, MA. Our evidence-informed philosophy drives our physical therapists to improve the lives of patients through education, manual therapy and exercise.


              Soul Physical Therapy was the #1 Choice for Physical Therapy in the 2018 Wicked Local Readers Choice Awards for Beverly and was named the 2018 Small Business of the Year by the Greater Beverly Chamber of Commerce. To set up a complimentary screening email getwell@soulpt.com or call (978) 524-0333.



              Are You A Folder?

              August 10, 2016

              Uphold...don't fold....!

              The squat is a compound exercise.  As with any complex movement there are many muscles working together to maintain proper form throughout the squat.



              If any of these muscles become weak the balance between muscles gets distorted.

              This imbalance can lead to a dysfunctional pattern ultimately increasing the chances of injury.

              Take a look at this squat and watch the back fold excessively forward.



              Because the squat is primarily a lower body movement, you may think this folding is due to tightness or weakness in the legs, or possibly a limitation in range of motion.

              However, lack of trunk stability and control may lead to this folding during the eccentric (lowering) portion of the squat.

              Now, how can we fix this?

              By pushing the individual into the faulty pattern, we elicit an increase in the recruitment of weaker muscles thus fixing the form.

              In the case of folding during the squat, applying an anterior load will help fire the extensor muscles.  These muscles help maintain a more upright posture throughout the movement.



              The farther away from the body you hold the weight the more tension you create.



              If you are a chronic folder this technique with lighter weight is a good starting point.  As you become more comfortable bring the weight in closer into a goblet squat where you can start increasing the weight.

              So on your next leg day add some goblet squats into the mix and feel the difference!


              Soul Physical Therapy is a patient centered outpatient orthopedic physical therapy practice located in Beverly, MA. Our evidence-informed philosophy drives our physical therapists to improve the lives of patients through education, manual therapy and exercise.


              Soul Physical Therapy was the #1 Choice for Physical Therapy in the 2018 Wicked Local Readers Choice Awards for Beverly and was named the 2018 Small Business of the Year by the Greater Beverly Chamber of Commerce. To set up a complimentary screening email getwell@soulpt.com or call (978) 524-0333.



              Shoulder Whips As A Mobility Reset

              August 6, 2016

              Having shoulder pain or stiffness?  Give this reset a try.

              Ballistic Repeated shoulder extensions are a great way to restore shoulder motion or decrease pain.

              This technique is specifically beneficial for restoring shoulder internal rotation limitations that can contribute to shoulder pain.

              We constantly spend the day reaching forward, sitting at work, typing, on our phones. By whipping your shoulder into the end range of extension you are providing a novel input to the nervous system. This helps decrease threat, restore range of motion, and reduce pain temporarily.

              As long as this movement is not increasing your pain, try these shoulder whips to increase shoulder functionality. 



              Performing the whips before working out may help improve mobility and decrease pain with upper body exercise.

              Since the positive effects of this simple movement are initially temporary, it should be repeated regularly throughout the day.

              Performing 10 shoulder whips per hour would result in more permanent results.

              For any shoulder issues make sure to give us a call!

              Soul Physical Therapy is a patient centered outpatient orthopedic physical therapy practice located in Beverly, MA. Our evidence-informed philosophy drives our physical therapists to improve the lives of patients through education, manual therapy and exercise.


              Soul Physical Therapy was the #1 Choice for Physical Therapy in the 2018 Wicked Local Readers Choice Awards for Beverly and was named the 2018 Small Business of the Year by the Greater Beverly Chamber of Commerce. To set up a complimentary screening email getwell@soulpt.com or call (978) 524-0333.

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