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Muscle balance important to weightlifting programs

Author: Joel Mason PT, DPT, SCS, CSCS at Agnesian HealthCare‘s Sport, Spine & Work Center There are many components to safe weightlift, including correct breathing, proper technique, spotters when necessary and progression. One key component that often gets overlooked is muscle balance. Probably the most commonly seen muscle imbalance that results from weightlifting is inadequate [...]

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Video Blog: Stability Ball Bridging

Starting Position: Lay on your back with your legs straight and your heels on the middle of the ball. Procedure: Pull your toes towards your shins and lift your hips so that you are in a diagonal line from ankles to shoulders.  Press your hands into the floor to help stabilize your body. Where: You [...]

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The Best YOU!

by Kate Krantz, PT, COMT In my role as a Physical Therapist, I frequently discuss weight concerns and general health with women of all ages.  I am not a dietitian or physician, but I am a woman who loves chocolate and sweets and struggles to maintain a healthy weight! For me, at the age of 35 I [...]

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How to combat computer neck?

Do you suffer from computer neck?  Are you hunched forward from your job or are you on your computer  Googling too much information for your latest project? Are you sedentary – meaning  the wheels on your rolling chair get more exercise than you do? Do you feel stiff and like you need to unfold your [...]

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Video Blog: Stability Ball Hip Crossover

Starting Position: Lay on your back with your knees bent holding the sides of the ball (the ball should not be touching the ground). Procedure: Roll the ball to one side until your knee touches the floor.  Pull the ball up and roll to the other side. Where: You should feel this in your sides [...]

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More about the pelvic floor

by Kate Krantz, PT, COMT As a physical therapist, I regularly ask about bowel and bladder changes during my patient interviews for low back pain.  It was eye opening to me 10 years ago when I was made aware of the connections the muscular components of the bowel and bladder have with the low back. [...]

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Video Blog: Stability Ball Reverse Crunch

Starting Position: Lay on your back with your knees bent and heels on the ball.  This will allow you to “hook” the ball behind your legs. Procedure: Lift your knees (holding the ball) towards your chest, rolling your pelvis off the floor. Where: You should feel this in lower abdominal muscles. Progression: Lift your pelvis [...]

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Video Blog: Stability Ball Reverse Hyperextension

Starting Position: Lay face down on the ball with your hands on the ground (the ball will be under hips).  Keep your legs straight and pull your toes towards your shins. Procedure: Use your glutes to lift your legs so that you are in diagonal line, with your upper body moving closer to the floor. [...]

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Video Blog: Physioball Exercise Lying Opposites

Starting Position: Lay face down on ball, with belly button over center of ball. Procedure: Lift your right arm and left leg up towards the ceiling, keeping your limbs straight.  Then lower down towards the ground and lift the opposite arm and leg. Where: You should feel this in your glutes, low back and shoulders. [...]

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Video blog: Stability ball exercise “knee tuck”

Starting Position: Lay on ball face down.  “Walk” your hands out until your feet are on the ball. Procedure: Keep your arms straight and bend your knees, pulling the ball towards your chest.  Then straighten your legs out without letting your back sag.  If this is too difficult begin with “walk-outs,” where you simply walk [...]

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