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Our blog will feature our Healthy Lifestyle article on Ang Peryodiko Newspaper: Rehab and Exercise Tips. This will also be a guide to our Rehab and Therapy clients.
We all know that feeling—after a long day of sitting at your desk or hitting the gym, your glutes, hips, and lower back start screaming for some TLC. The good news? I've got a super simple and effective stretch that can help ease that tightness and leave you feeling refreshed. Say hello to the Figure 4 Stretch!
This easy-to-do stretch targets those stubborn areas and provides some much-needed relief. Let’s break it down step-by-step. Step One: Setting Up Your Stretch First things first, find a comfy spot on the floor. Lay on your back with your knees bent and feet flat on the ground. Now, bring one leg up and place the ankle just above the opposite knee, forming a figure four. Gently push the raised knee away from your body to feel a stretch on the outside of your hip. Hold this position for 30 seconds. Step Two: Deepen the Stretch Next, it’s time to lower the figure four foot. Slowly bring it down until it touches the floor. As you do this, you’ll notice the stretch moving more into the outer part of your glute and hip. Hold this position for another 30 seconds. Step Three: The Ultimate Stretch For the final step, grab the figure four knee with your opposite hand. This part can be a bit of a twist—literally! Rotate your lower back while looking in the opposite direction, extending your free hand out. This deeper stretch really gets into the glutes and gives your lower back some extra love. Hold here for—you guessed it—30 seconds. Switch Sides Now that you’ve given one side some attention, it’s time to repeat the whole process on the opposite side. Remember, hold each position for 30 seconds and really breathe into each stretch. And there you have it! This simple Figure 4 Stretch routine can be your go-to for relieving muscle tightness in your glutes, hips, and lower back. Whether you're an athlete, a desk warrior, or just someone in need of a good stretch, this move is a great addition to your daily routine. So, the next time your body starts to feel a little tight, take a few minutes to do the Figure 4 Stretch. Your muscles will thank you, and you’ll be back to feeling flexible and fabulous in no time. Happy stretching, everyone! You might also like: Lower Body Triple Stretch Routine 4 Thoracic Spine Openers To Help You Move Better
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By: Samantha Ilas CAT(C) In a previous blog titled “An outline of an Initial Assessment Athletic Therapy appointment”: , it briefly mentioned the treatment section of an appointment.. and this blog discusses the treatment options available with more details. *Note: NOT a complete list of all treatment options used by Certified Athletic Therapists*
The treatment options used by an Athletic Therapist during an appointment is based on the patient’s: • Area of pain/condition/injury • Needs and physical activity goals • Response to a treatment *Note: these are some examples of what an AT would consider when choosing treatment options* Listed below are the treatment options available at Insahyu clinic and a combination of these methods are used to treat a painful area/condition/injury -prior to use of a treatment option, AT will ask patient questions to ensure it can be safely used on the patient Manual Therapy • Hands-on techniques to assist with treatment of injuries or conditions e.g. - Soft tissue massage - Joint mobilization Therapeutic Modalities • Modalities are methods of treatment or a piece of equipment that is used to help treat conditions or injuries • Thermotherapy: involves the application or use of heat e.g. - Hydrocollator packs (heat packs) - Paraffin Wax bath - Therapeutic Ultrasound (produces effects that are Thermal or Nonthermal) • Cryotherapy: involves the application or use of cold e.g. - Ice massage - Ice pack • Electrical Energy Modalities: involves the use of electrical currents e.g. - Transcutaneous Electrical Nerve Stimulation (TENS) - Interferential Current (IFC) - Electrical Muscle Stimulation (EMS) Additional Manual Therapies and Therapeutic Modalities available @ Insahyu: *Note: use of these additional manual therapies and therapeutic modalities depends on if AT has completed these additional courses* • Soft Tissue Release (STR) • Instrument Assisted Soft Tissue Mobilization (IASTM) • Cupping (dry/dynamic/static) • Dry Needling (DN) • Learn more about DN: Dry Needling - "Another Treatment method for your injuries" Exercise Prescription (e.g. stretches, strengthening, etc.) • There is an emphasis on exercise prescription because it is critical for the Rehabilitation + Reconditioning of an injury / painful area • This component is a constant in Athletic Therapy treatments • AT will choose appropriate exercises, demonstrate them, and correct the patient’s form as needed • Patients perform exercises at the clinic and are also given exercises to do at home (home-exercise plan) Bracing and Prophylactic Taping or Wrapping Techniques (recommended or applied based on injury / injured area) • Orthopedic Braces protect and support injured area as it heals; and provides additional support during work or physical activity • For more information about braces: Orthopedic Braces OR Call us at 204-885-9292 • Taping helps with injury prevention and provides support when returning to an activity after sustaining an injury • Wrapping Techniques provide compression and support injured area For more information about Athletic Therapy: • Visit our website: https://www.insahyu.com/ OR Call the clinic at 204-885-9292 We look forward to seeing you soon! Written by: Melanie Talastas-Soriano CAT(C) What is dry needling? Dry needling (DN) is another treatment method for musculoskeletal injuries that certified practitioners provide for patients’ ultimate tissue healing. DN uses thin needles to treat myofascial trigger point that causes pain and muscle tightness. The mechanics of the DN: The thin needles penetrate to the skin (superficial dermal structures) to the fascia (thin sheet that surrounds the muscle and organs) and deep into the muscle belly, where the pain is located (trigger point). The insertion point of the needle is guided by the therapist's palpation as it focuses on the specific injured area and injured tissue. When the needles are inserted in the body, the goal is to enhance blood flow to the injured area to promote healing. The needles can be in the tissue for 5 - 20 minutes. During this time, the certified practitioner will use dry needling techniques to enhance the treatment plan. Prior to the treatment, the patient will be in a relaxed position at all times. This position also promotes the autonomic nervous system (ANS) and it eliminates involuntary muscle contractions for a pain free treatment. What makes dry needling beneficial to injured tissues, it not only focuses on the muscle belly but it also focuses on connective tissue structures like:
Examples of injuries that DN has proven to have improved:
Everybody has a different response to dry needling. Some get immediate relief with a noticeable difference with their chronic joint swelling, stiffness on and around the surgical scars, and tight muscles. Some may need more treatments than others. Dry needling is effective mostly before a hands on treatment, especially before a rehab exercise program for that day. It will definitely help with improving joint function and mobility. Dry Needling on surgical scars:Here’s what a patient said about Dry needling: I am receiving dry needling for scar tissue from a knee operation and for a chronically tight neck resulting from a whiplash injury years ago. In both cases the results are positive and immediate. It really works! - George The next time you visit our clinic, ask about dry needling treatment with your Athletic Therapy session here at Insahyu.
Online booking available insahyu.juvonno.com/plogin.php or call us at 204-885-9292. Dry Needling Course taken from https://www.masterdryneedling.com/ |
AuthorTeam Insahyu: Certified Athletic Therapists. CategoriesAll Anatomy Arms Athletic Tape Athletic Therapy Back Pain Conditions Elbows Exercises Healthy Lifestyle Hips Knees Orthotics Pregnancy Rehab Tips Running Shoulders Stretching Tips Treatments Winter Wrists |
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