Art of Motion Physical Therapy

Art of Motion Physical Therapy

We help active people regain and sustain their health so they can vigorously enjoy life to the fullest. We provide hands-on manual therapy to help restore healthy movement and prescribe individual exercises to allow you to maintain it.

Operating as usual

06/04/2021

⭐️ SINGLE LEG STANCE ⭐️: We use single leg stance in any given day for many different things—walking, running, picking up something from the floor, going up and down stairs, sports and exercise…the list goes on❗️
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Here I am demonstrating two different compensatory strategies that are not optimal:
1️⃣ The hip drop: when shifting onto the single leg, the pelvis and hip “drop” on one side. The outer and inner hip muscles are not doing a good job of supporting the position. Instead, I can think about growing taller to lengthen my spine and use the outside hip muscles to support my pelvis staying level. When we use our hip muscles better, we put less strain on our knee and lower leg.
2️⃣ The hip hike: This time when I shift onto a single leg, I am hiking my non-stance leg up as a strategy for balance. This can over-activate my hip flexor muscles and muscles in my back. Instead, trying to maintain level pelvis and hips will allow trunk, hip, and ankle muscles to work together. Alignment isn’t everything BUT it goes along way when you are trying to organize optimal movement. Looking at how someone does on a single leg is valuable for clients with hip pain, low back pain, ankle pain, knee pain because it sheds light on what areas a person under-utilizes and what areas are taking on more strain than they need.
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There’s an extra element here called balance. We may not think about it a ton when we have two feet on the ground but it could become obvious when we are on one leg. Having good balance is key in life no matter what age or activity level. The ability to maintain stability when standing is not only dependent on the muscles. It is made up of coordination, your inner ear (vestibular system), and proprioception (sensors in your joints that sense where your body is in space).
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Ask your PT how you can improve your balance and single leg stance and learn what exercises are right for you🤩 🤩
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⚠️ This is for informational and educational purposes only and should not be mistaken for individual medical or health advice ⚠️
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#physicaltherapy #balance #singlelegstance #singlelegstability #alignment #leesburgva #loudouncounty

05/12/2021

Looking for ways to amp up your basic level 1 core stab exercises❓ I like this for an added challenge for some clients for several reasons:
1️⃣ As soon as you move from hands and knees on the ground to having the knees hover, the demand in the core is taken up a notch. That alone can be a static core exercise to build endurance while maintaining a neutral spine and breathing (yes, breathing is super important not only for the obvious but breath is intimately related to the functionality of the core muscles).
2️⃣ Adding in the leg extension while in this hovering position challenges the core even more as you move from 4-points to 3-points all while trying to maintain good spine alignment.
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Cues I like:
✅ lightly exhale when the leg is extending outward and inhale on the way back in
✅ imagine the crown of your head and “tail” are reaching away from each other to find a sense of elongation.
✅ keep the chin slightly tucked in to avoid neck strain
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What are your favorite ways to challenge your core stability❓Let me know❗️
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⚠️ This is for demonstration and informational purposes only and should not be mistaken as individual health or medical advice.
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#corestability #quadruped #coreexercises #deepabdominals #breath #physicaltherapy #prehabexercises #lowbackstabilization #lowbackrehab #physicaltherapist #loudounbiz #loudouncountyva #loudounsmallbiz #leesburgva

05/11/2021

Hey folks❗️ How you move can tell an entire story and it’s a story worth listening to…



We all have unique ways of moving whether it be the way we walk…
the way we squat…
the way we pick up something from the floor…
the way we jump….
Whether you are training for a competition, exercising for good health, or just trying to get through the day without pain, HOW you move is telling.
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So what do we learn when we watch you do a squat❓
1️⃣ we see how much mobility you are using in the spine, hips, and ankle/foot.
2️⃣ we see which areas contribute a lot to your motion and which areas contribute less. Imbalances can lead to unwanted stress in joints over time.
3️⃣ if a part is not contributing as much mobility as it should, we dive in more to determine if you have muscle tightness or joint stiffness that is limiting your motion.
4️⃣ we see if you are able to use your muscles in a way to control motion in places like the low back and knees.
5️⃣ we see if you bias one side of your body vs using each side equally
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So….who cares right ⁉️
This could start to shed light on why your low back hurts, or why your knee hurts, or what area needs some attention to make your squat better. Movement doesn’t give us all the answers but it starts to tell the story and each of our stories are different.
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#movement #physicaltherapist #physicaltherapy #loudouncounty #loudouncountyva #leesburgva #kneepain #hippain #lowbackpain #chooseptfirst #mom #womenshealth #lifestyle #momlife #mamafitness #northernvirginia #dmv

Hey folks❗️ How you move can tell an entire story and it’s a story worth listening to…



We all have unique ways of moving whether it be the way we walk…
the way we squat…
the way we pick up something from the floor…
the way we jump….
Whether you are training for a competition, exercising for good health, or just trying to get through the day without pain, HOW you move is telling.
.
.
.
So what do we learn when we watch you do a squat❓
1️⃣ we see how much mobility you are using in the spine, hips, and ankle/foot.
2️⃣ we see which areas contribute a lot to your motion and which areas contribute less. Imbalances can lead to unwanted stress in joints over time.
3️⃣ if a part is not contributing as much mobility as it should, we dive in more to determine if you have muscle tightness or joint stiffness that is limiting your motion.
4️⃣ we see if you are able to use your muscles in a way to control motion in places like the low back and knees.
5️⃣ we see if you bias one side of your body vs using each side equally
.
.
So….who cares right ⁉️
This could start to shed light on why your low back hurts, or why your knee hurts, or what area needs some attention to make your squat better. Movement doesn’t give us all the answers but it starts to tell the story and each of our stories are different.
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#movement #physicaltherapist #physicaltherapy #loudouncounty #loudouncountyva #leesburgva #kneepain #hippain #lowbackpain #chooseptfirst #mom #womenshealth #lifestyle #momlife #mamafitness #northernvirginia #dmv

03/19/2021

Find your foot TRIPOD❗️I made this video with my dancers in mind since we are often coaching to find the imaginary tripod during flat single leg balance drills...BUT really this is applicable to so many folks❗️I mean who wouldn't benefit from working to improve their balance❓
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What is the foot tripod ❓❓❓
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This is the imaginary triangle on the bottom of the foot made up of three points: underneath the ball of the big toe joint (head of the 1st metatarsal), the ball of the pinky toe (head of the 5th metatarsal), and the center of the heel (calcaneus).
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When trying to balance on a single leg on flat, imagining EQUAL pressure on all the points of this triangle helps to distribute loads and minimize the stress into one localized area. It also will inform the loads up the chain into the knee and hip joint.
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Each person is unique and depending on what strategies are used, additional exercises or individual cues will help you achieve your optimal foot tripod.
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⭕️in-person Physical Therapy appointments available at In2itive Fitness in Leesburg, VA
⭕️Virtual consults/Physical Therapy appointments
⭕️Dancer Health & Movement Performance Assessments
📱571-206-8716
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⚠This information is for educational purposes only and should not be confused with individual medical advice.
#foottripod #anklefoot #footpain #anklepain #dancer #anklesprain #anklerehab #balance, #leesburgva, #loudouncounty #anklestability #bodyalignment #orthopedicpt #thefootbonesconnectedtothelegbone #balancetraining

03/16/2021

Calling all coaches, parents, and youth athletes ❗️📣...Check out this FREE webinar hosted by Body Dynamics Inc

#injuryprevention #YouthAthlete #aclprevention #ACL #strengthandconditioningcoach #fallschurchva #fairfaxcounty #freewebinar

💥 CHECK THIS OUT 💥

Calling all Exsurgo athletes. This would be a great educational webinar for you all to attend. Thanks Jenna from Art of Motion Physical Therapy for hooking us up with this!

#exsurgostrongandfit #rise #regain #recover #youthathletetraining #sportsperformance #weightlifting #gym #speedandagility #resistancetraining #injuryprevention #youth #sports #spartanpro #spartansgx #spartanrace

02/24/2021

Another fave body part to treat of mine is the hip❗️ I use these basics quite a bit for many different folks. These are some of my favorite variations of the clam shell exercise. Small tweaks change exercises and create different demands. All exercise and hands on treatments can be customized to meet individual needs.
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1️⃣ BOTTOM LEG CLAM SHELL: in this case, the bottom leg is doing the external rotation. Side-lying is a deceiving position in that it looks easy but challenges the core quite a bit. The core needs to work to keep the hips and spine steady throughout the motion. It’s important to “set” the pelvis to neutral and check that the abdominals are lightly drawn in before starting.
2️⃣ CLAM SHELL w/ BAND: this is the more “traditional” clam shell with the hips flexed a bit with the feet in line with the tail. Same rules apply with being sure to keep the pelvis stacked and keep the motion small enough that it is isolated just to the hip.
3️⃣ CLAM SHELL HIPS EXTENDED: here the hips are moved back so they are more underneath you and feet are behind the body. The motion available may be smaller because of the position and you are asking the hip muscles to work differently because the position is different. Controlling the leg back to the starting position is just as important as opening❗️
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It’s always a good idea to get your trainer, coach, or PT to take a look at your position to maximize the benefits of the exercise. Small tweaks can completely shift what muscles are working and how they are working, which can impact your target. So often folks think they are doing an exercise correctly, but their setup and form doesn’t allow them to get the true benefits. Get some feedback❗️
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⚠️This is for informational and demonstration purposes only and should not be confused with individual medical or health advice.
.In2itive Fitness
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#clamshell #hipabductors #hipexternalrotation #hipstability #hipcontrol #clamshells #clamshellexercise #hipjoint #physicaltherapy #physicaltherapist #leesburgva #loudouncounty #ptmom #dancer #dancerhealth #danceeducation #womenshealth #loudounmom #mamastrength #mamaselfcare #nova

02/19/2021

Having pain but not sure where to start❓ Thought it would just go away but it hasn’t yet❓
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Maybe you are:
⭕️ Having back pain since you started more work at home.
⭕️ Having neck pain from carrying your growing baby around but not sure what to do to make it go away.
⭕️ Having hip pain when you try to do squats.
⭕️ Feeling your ankle is not 100% in dance from when you rolled it a few weeks ago.
⭕️ Wanting to get back to exercise since having a baby but not sure what you are ready for because your pelvis and low back hurts.
⭕️ Having some trouble getting your core back on track since having your kiddo and your back sometimes hurts.
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Pain can significantly impact our day and sometimes the fear of whether or not it will go away can be just as debilitating.
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The reality is when we hurt, we can start to move differently whether we are consciously aware of it or not. These movement strategies for minimizing pain can be inefficient and further impact the rest of the body over time. It can lead to asymmetrical loading and potential overuse and strain in other areas creating a domino effect.
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“But I don’t have time to go to Physical Therapy 2-3x/wk for months” ...completely understood and I hear ya❗️ Often times, we just need to identify the source of the problem and start manual therapy, corrective exercise, and give you a solid home program to target that area. Typically, we see folks 1x/wk and sometimes even just a few visits depending on what the issue is. A large part of successful Physical Therapy involves what you do OUTSIDE of PT. You just have to be doing the right things for your body. Your PT is your tour guide, pointing you in the right direction and giving you all the tools to move forward while constantly re-evaluating each visit to be sure the correct things are in place.
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Physical Therapy can be in person or virtual at the comfort of your own home. Not quite sure how or if PT can help you❓ Give us a shout and we’ll let you know❗️
📱: 571-206-8716
📧: [email protected]
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#leesburgva #loudouncounty #physicaltherapy #physicaltherapist #postpartum #orthopaedic #orthoPT #jointhealth #painfree #movebetter #movemore #exercise #stayactive #feel better In2itive Fitness

Having pain but not sure where to start❓ Thought it would just go away but it hasn’t yet❓
⬇️
⬇️
⬇️
Maybe you are:
⭕️ Having back pain since you started more work at home.
⭕️ Having neck pain from carrying your growing baby around but not sure what to do to make it go away.
⭕️ Having hip pain when you try to do squats.
⭕️ Feeling your ankle is not 100% in dance from when you rolled it a few weeks ago.
⭕️ Wanting to get back to exercise since having a baby but not sure what you are ready for because your pelvis and low back hurts.
⭕️ Having some trouble getting your core back on track since having your kiddo and your back sometimes hurts.
.
.
Pain can significantly impact our day and sometimes the fear of whether or not it will go away can be just as debilitating.
.
.
.
The reality is when we hurt, we can start to move differently whether we are consciously aware of it or not. These movement strategies for minimizing pain can be inefficient and further impact the rest of the body over time. It can lead to asymmetrical loading and potential overuse and strain in other areas creating a domino effect.
.
.
.
“But I don’t have time to go to Physical Therapy 2-3x/wk for months” ...completely understood and I hear ya❗️ Often times, we just need to identify the source of the problem and start manual therapy, corrective exercise, and give you a solid home program to target that area. Typically, we see folks 1x/wk and sometimes even just a few visits depending on what the issue is. A large part of successful Physical Therapy involves what you do OUTSIDE of PT. You just have to be doing the right things for your body. Your PT is your tour guide, pointing you in the right direction and giving you all the tools to move forward while constantly re-evaluating each visit to be sure the correct things are in place.
⭐️
⭐️
⭐️
Physical Therapy can be in person or virtual at the comfort of your own home. Not quite sure how or if PT can help you❓ Give us a shout and we’ll let you know❗️
📱: 571-206-8716
📧: [email protected]
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.
#leesburgva #loudouncounty #physicaltherapy #physicaltherapist #postpartum #orthopaedic #orthoPT #jointhealth #painfree #movebetter #movemore #exercise #stayactive #feel better In2itive Fitness

02/18/2021

I see YOU, momma❗️For all my mommas out there who are making things happen through a pandemic, virtual school, running a business, working full-time, transitioning your business to virtual, reducing to part-time, pausing your career to stay at home with the kiddos, going back to school, working two jobs, sorting through postpartum challenges, pregnant during COVID, birthing during a pandemic, or making it work through another snow day...this one is FOR YOU❗️
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You are my inspiration and motivation. Take a minute to recognize yourself for all that you do and don’t forget to tell yourself TODAY how awesome you are. 🤩
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Tag a momma who is AWESOME❗️
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#momsunited #snowday #womensupportingwomen #womenbiz #womenbizowners #loudouncounty #leesburgva #Postpartum #physicaltherapy #momlife #momma #mamafitness #mompreneur #momsofinstagram #ptmompreneur

I see YOU, momma❗️For all my mommas out there who are making things happen through a pandemic, virtual school, running a business, working full-time, transitioning your business to virtual, reducing to part-time, pausing your career to stay at home with the kiddos, going back to school, working two jobs, sorting through postpartum challenges, pregnant during COVID, birthing during a pandemic, or making it work through another snow day...this one is FOR YOU❗️
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You are my inspiration and motivation. Take a minute to recognize yourself for all that you do and don’t forget to tell yourself TODAY how awesome you are. 🤩
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Tag a momma who is AWESOME❗️
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#momsunited #snowday #womensupportingwomen #womenbiz #womenbizowners #loudouncounty #leesburgva #Postpartum #physicaltherapy #momlife #momma #mamafitness #mompreneur #momsofinstagram #ptmompreneur

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Dancer Foot Exercises

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aomphysicaltherapy.com

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Leesburg, VA
20176
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