Physio Works Naples - Manual & Exercise Therapy

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Hip Strengthening following a labrum tear 🦵

Following a hip labral tear there are a lot of compensations as well as avoidance of certain ranges of motion and movements that lead to weakness down the line. This was the case for Mika. His labral tear was no longer acute, and he had resumed most activities, but he kept feeling off and requiring body work to keep going. After assessing his strength he was moderately weak with hip flexion and external rotation. Very weak with adduction, and having a hard time accessing his glute on that side because his hip didn’t feel comfortable loading into internal rotation anymore. The exercises we did were to address those issues and included: 1. Seated Hip External Rotation Banded 2. Plank Hip External Rotation Banded 3. Supine Hip Flexion Banded 4. Standing Hip Flexion Banded 5. Wall Supported Hip Airplane 6. Hip Airplane with Foam Roll Assistance 7. Modified Copenhagen Plank Dips 8. Adductor Rock Backs The goal once he strengthens his hip again is to not need so much body work to keep him active. If you find you’re needing to mobilize or get massages all the time, there’s probably a deeper issue with your strength or movement I’d love to help you take a deeper look at.

The other team had already finished... that’s why I’m smiling here, but who else loves team holiday workouts with their friends?

My other favorite is all the 12 days of Christmas workouts 🎄 💪🏼

Post your favorite 12 Days workout below. Maybe I’ll do a new one this year!

📸:

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Today was one of those days when you write a 5 round workout, cut it to 4 rounds before you start, cut it to 3 after the first round, try to quit after the second round, and don’t let yourself because your partner won’t quit with you.

Thanks .town23 for the push to keep going. Thank you Murph for all the puppy kisses as I laid on the ground between almost every turn. And thank you for these new born primitive shorts! Love the fun colors they have.

9 more days and we get to compete at the 👏🏼

When I first got pregnant a local photographer contacted me to ask if I’d like to do a progressive photo shoot every other week and I said YES that’s an awesome idea. He even came to my house and photographed me in my garage while the gym was shut down during CoVid! The end result was pretty awesome!
My biggest one yet!
📸: .emotions.photography

For those who missed Functional Fitness on Netflix, it has a new home on Amazon Prime. This was a fun documentary to be a part of. Covering the stories of people ranging from competitive exercises to those looking to find fitness and fight chronic disease, if you were around for the earlier days of this movement you’ll definitely find some nostalgia in the film.


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Every Sunday a group of us get together for a longer partner workout. Sometimes we have a big crowd, sometimes we have a small one, but it’s always a good time.
🎉
This one was themed for our favorite Bostonian’s birthday 🎉
@ CrossFit Real Fitness

2020 GOALS
First 1/2 - continue having an active and healthy pregnancy, go out with friends and travel as much as I can before I can’t for a while!
Second 1/2 - I really don’t have any specific expectations. Going to take it a day at a time. But I do know one thing... For the
Entire year - consistency is what gets me through. Making working out based on habit and not motivation keeps me going and allows me to have off days, even weeks. It takes a long time to undo years of consistent fitnessing. That’s why it’s so much more important than any diet or workout challenge.
Get moving and stay moving!
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