“Can You Perform These Simple Movements?” FIND OUT IF YOU ARE MOVING LIKE YOU SHOULD
EXERCISE ESSENTIALS Restoring Normal Pain Free Motion Restoring normal motion is key to alleviating pain and allowing you to do the activities you love to do safely. Physical therapy is the key to restoring normal joint and muscle motion. Our medical experts pinpoint Can you do these simple tests to see if your hips and legs are as flexible and strong as they should be? Try them for yourself and let us know how you did. Use caution and common sense when attempting these tests; do not continue if they cause pain or discomfort. Do not attempt if you have had a hip replacement. • From standing, can you touch your toes? This indicates hip and low back flexibility. • In sitting can you comfortably cross your legs so that your ankle is resting on the other knee? Does one knee go further down than the other? This indicates hip flexibility. If one hip is tighter than the other, it can wreck havoc with your walking and even cause knee pain. • Keeping your feet flat on the floor and holding onto something solid, how far can you squat down? You should be able to squat all the way down so your buttocks almost touch your heels. Don’t let your heels pop up! If you favor movement to one side, you probably have hip weakness on that side or limited motion in the hip joint. • Standing near a counter top put one foot in front of the other so that you are touching heel to toe. Without putting your hands down, see if you can balance for 10 seconds, keeping yourself steady. If you cannot, then you have trouble with the coordination of your balance from the nerve endings in your hip, knees, ankles and feet.
the key problem areas that you may not even be aware of and focus on a custom treatment plan that will restore your normal pain-free motion. Performing at Your Best Whether you are just out for a walk or an avid athlete, we can help you walk, run and play better. With our motion analysis, strength testing, coordination testing and more, wecan spot your muscles and joints that needflexibility,strengthorcoordination.Aspecific trainingand treatment plan is then put together to help you reach your peak movement with the least effort. Discover how our Spine Program transforms your back pain from a pressing problem, to a distant memory, allowing you to live a happy, active and pain-free life.
Bridge Lie on your back with arms resting at your sides, palms up. Bend your hips and knees, placing feet on flat surface. Pull your belly button in. Lift your hips off the surface to make a bridge. Do not arch your back. Keep belly button pulled and squeeze glutes during movement. Lower slowly. Perform 3x10 repetitions.
Hip Flexor Stretch Kneel into a lunge position. Gently press hips forward to feel a stretch in your down leg. Avoid arching your low back or let your hips roll forward. Hold for a minimum of 30 seconds, repeat 3 times
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