MAC Physical Therapy Group LLC

So now that we have screened the neck, let's look at some options to maintain the soft tissue and overall mobility of the neck. There are a lot of motions to consider so this is not an exhaustive list and demonstration, but a short list of regularly used options.
- Levator Scap Stretch
- Scalene Stretch
- LS Self release with ball
- Neck CARs
To care for your body and your muscles and your joints, it is important to maintain the quality of all of the connective pieces with intention. These examples work for us, but may not be perfect for you so if you have questions specifically for you and your neck - then reach out and we can help!

Time to look at options for our necks.
We're demonstrating a full range of movements that should be pain free. Checking these ranges may find muscle tightness and pain on the stretch side – or you may find pain on the side that you move towards. Ideally, you wouldn't have discomfort on either side, but pain on either side can mean different things. So, if you find discomfort more than a stretch (especially if you start feeling shooting pain/numbness away from the neck) - you may want to seek a medical assessment.
Pain here can be indicative of many things due to the complexity of the neck and spine. Just know that there are a lot of muscles, joints and nerves that interplay around the neck and it is very important to take good care of the whole system. So follow along as we go over mobility and strength and dynamic stability exercises this week – and if you have specific questions for you and your neck, reach out! We are here to help.

MAC Physical Therapy Group LLC

If you missed the live class - Catch it on your own time here! Just hit play - follow along - ask questions - and for today, enjoy a little Cooper Time too!

Join in live or at your own time - ask questions as you need and we will reply to help with any modifications of exercises!

FRC Mobility Training Class -Legs! Another Go!

Join in live or at your own time - ask questions as you need and we will reply to help with any modifications of exercises!

And let's wrap up the week with strength and dynamic stability for the knee. We're going to demonstrate some strength exercise options and we will have more demonstrated in our story this afternoon.
- Hamstring Curl
- Eccentric Hamstring Slides
- Ball Hamstring Pulls
- Bridge single leg pulls
One more time - we like to attack weakness and dysfunction early to prevent injuries with all clients. Address limitations and maintain healthy joints/muscles so that you can continue to do the things you love! As always, these are a few example exercises, but if you're dealing with weakness/dysfunction, then you need specific instruction; So reach out! See you all next week.

Beyond screening, let's talk training.
So starting from the basics – here are a few passive range exercises, soft tissue exercises, active range mobility exercises, and an initial strength exercise:
- Prone knee flexion
- Quad self MFR
- Hamstring self MFR
- Patellar Mobilization
- Knee CAR
- Knee Flexion
To care for your body and your muscles and your joints, it is important to maintain the quality of all of the connective pieces with intention. These examples work for us, but may not be perfect for you so if you have questions specifically for you and your knees/legs - then reach out and we can help!

Happy Hump Day Let's shift our focus from Knee Extension to Knee Flexion this week.
Knee flexion is important for squats and lunges, walking and running, and much more. For today – we're going to look at 2 quick ways to screen the knee looking at passive and active range. Check out the video for the demo.
We do all of these screenings in order to identify dysfunction. Why? Because sports and exercise tend to break you down over time, and disuse from things like, say, a quarantine can also lead to pain and other problems. So, Maintain your health and be able to self-assess for changes – that way you can attack problems early!
Keep up as we break down screening and training mobility, strength, and dynamic stability of the knee. And as always: For any specific questions for you and your health, please private message us or call in to schedule an appointment so we can help get you on the right track!

So things have been a little crazy recently, but let's wrap up knee extension breakdown – here are the example exercises to build and improve the strength and dynamic stability of the knee:
- Short Arc Quad
- Terminal Knee Extension
- Plank with TKE
- Single Leg Squat (With Kickstand)
As always – these are meant as examples only. Hopefully to demonstrate and spark some ideas. If you have specific questions for you and your knees – see a professional, or reach out to us to set up an assessment! Tomorrow – we're continuing on with knee flexion.

To keep moving along with our movement breakdown this week –lets go over the first round of mobility examples:
-Hamstring Self Mobilization
-Quad Self Mobilization
-Knee Cap Self Mobilization
-Knee CAR
In order to maintain mobility and flexibility, it is important to maintain the quality of the muscles and fascia as demonstrated here and with active mobility and strength – so follow along tomorrow as we demonstrate and review strengthening exercises. And if you have questions specifically for you and your knees/legs - then reach out and we can help!

FRC Mobility Training - Legs!

Join in and ask questions as we go or later at your own time for feedback and modifications!

Okay, so how does one screen knee extension? Check out the video – with explanation below!
Well, the first step is to determine what you want to screen? Just the ability to reach full extension as it compares to the "norm" out there? Then easy – Kick your leg out and see if it goes straight.
BUT – if we try to be more specific then a basic screen, we could modify to include a test for hypermobility. So, stand and extend your knee. Does it go straight, less than straight OR beyond straight (Curved a little backwards)? Now we're getting some more information and a higher quality screen.
And There's MORE! Like we mentioned previously – The knee cap also needs to be looked at with knee screening. So for this the screen is simple: straighten the knee, then bend it. Watch as the knee cap moves to see whether it tracks straight up and down, or does it shift side to side during that movement?
We could get into a lot of details here about passive knee cap motion in multiple directions – but these tests we're talking about today are meant to be easy and quick screens! AKA if it looks wrong, go get it looked at by a professional! Get seen early to identify dysfunction before it leads to pain and long term problems. If you have hypermobility – it may not be wrong, but it is good to know and understand how it can impact your daily life. As we have said before - Prevention is indeed the best medicine.
Follow along this weekend as we continue to break down the knee: Mobility, Strength and Stability Training! If you want to know more or have a specific question for you and your body, reach out to us! extension

MAC Physical Therapy Group LLC

If you missed the Class Live this monring- check it out on your own time! Drop questions into it and we will be able to respond to give guidance!

Join in and ask questions live or while watching at your own time!