Monarch_PT

Mobile Physical Therapy serving Southeast, PA... Montgomery, Bucks, Chester, Delaware Counties and Surrounding areas.

We come to your home, office, wherever!

[Monarch_PT @monarch_pt]

Reposting @Jarod_Hall:⠀
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"There are lots of different types of doctors. Dr. is a term that refers to level of education not specifically to a profession. Definitely good information to know!!" https://t.co/MXolEZBJGB

[Monarch_PT @monarch_pt]

Why did you start that training or physical therapy program?

To return to your sport, to return to the activities you love, to live a healthy and purpose-driven life?

It’s important to know your… https://t.co/WPeKMYi7uV

[Monarch_PT @monarch_pt]

Stop 1 of 10

#pursueyourscoops https://t.co/xARsqUS01p

[Monarch_PT @monarch_pt]

https://t.co/VRcatpYYOP

[Monarch_PT @monarch_pt]

Bands can be a great tool for hip and knee distraction.⠀
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👉 Use a band that is thick enough to provide a moderate distraction force so you feel a slight pull in the hip and knee.⠀
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👉 This can help relieve pain and… https://t.co/zhKPVVMxqO

[Monarch_PT @monarch_pt]

Here is an alternative option to the standing quad stretch.⠀

Tag a friend who wants to move better and feel better to share the love! What are your movement goals for 2019? Share… https://t.co/NamKRulAHj

[Monarch_PT @monarch_pt]

Different directional lunges are able to target different muscle groups and movement planes.⠀
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👉 Forward, backward, lateral, or even rotational planes of motion.⠀
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👉 Lunges are a good transitional exercise between… https://t.co/xRjckbImIo

[Monarch_PT @monarch_pt]

Here is the standing quad stretch.⠀
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👉 This stretch targets your hip flexor muscles, particularly the rectus femoris muscle.⠀
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👉 As you bend the knee you can also extend the knee back for a greater stretch...⠀
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👉… https://t.co/Ef4VlKROHF

[Monarch_PT @monarch_pt]

This breathing strategy focuses on breathing from the belly and not from the chest.⠀
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🔹 Besides the benefits for your respiratory health other benefits include...⠀
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1️⃣ Calms down a sensitive central nervous system… https://t.co/gHWFGKRu7H

[Monarch_PT @monarch_pt]

Body weight knee flexion range of motion.⠀⠀
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👉 The great thing about this activity is you can really use your body weight to push into extra range of motion.⠀⠀
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👉 you can use a box, step, chair, whatever.⠀⠀
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👉… https://t.co/jv1FcokyCd

[Monarch_PT @monarch_pt]

Here is a simple way to work on knee flexion range of motion.⠀
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👉 I like to do repeated reps of 10-15.⠀
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👉 A healthy knee should be able to achieve 0 degrees extension or straightening and roughly 130+ degrees of… https://t.co/ams8qi7iCQ

[Monarch_PT @monarch_pt]

Your first option is to make some changes to your training regimen.⠀
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👉 You may be able to resolve the pain with simple changes such as volume of exercise, range that you perform exercises in, how frequently you… https://t.co/ZSDfxC3YJV

[Monarch_PT @monarch_pt]

Try this simple test....⠀⠀
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👉 Lay or long sit on a table or flat surface.⠀⠀
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👉 Try to hyperextend one knee by straightening the knee and trying to lift the heel off the table.⠀⠀
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👉 Now compare how high you’re… https://t.co/lBBRV8Xflc

[Monarch_PT @monarch_pt]

PT Adam Meakins makes this argument I’m a blog post he wrote in 2013.⠀
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👉 He argues that instead of stretching, rubbing, and poking the upper traps let’s get them strong and robust.⠀
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👉 The traps help elevate your��� https://t.co/asYw3RQn0i

[Monarch_PT @monarch_pt]

Patella mobs are a good accessory exercise for the first few weeks post-op.⠀⠀
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... sorry for those that might get uncomfortable swing the kneecap move like this 😕⠀⠀
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👉 Be sure to relax the leg and your muscles… https://t.co/3ByNqm89XR

[Monarch_PT @monarch_pt]

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🔹 The shoulder and hand (grip) are closely associated and work together.⠀
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🔹 Gripping produces increased muscle activity at the shoulder and rotator cuff.⠀
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🔹 For individuals with shoulder impairments,… https://t.co/ryWxhB5KEX

[Monarch_PT @monarch_pt]

Even though your knee is considered a hinge joint, there is also rotation that occurs of the tibia (shin bone) with knee flexion and extension.⠀⠀
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👉 This technique uses some overpressure or extra force from the… https://t.co/rTtyU326Eu

[Monarch_PT @monarch_pt]

Give your mom a hug today!⠀

Tag a friend who wants to move better and feel better to share the love! What are your movement goals for 2019? Share below!⠀

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Now offering… https://t.co/kXTsHj6Y2F

[Monarch_PT @monarch_pt]

Unilateral deadlifts⠀
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👉 This is a unique exercise that adds the challenge of only having the weight on one side of the body.⠀
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👉 Extra core and trunk muscle engagement is required to maintain a good trunk position… https://t.co/DSdBU0bMv1

[Monarch_PT @monarch_pt]

Here is a unique unilateral strengthening activity.⠀
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🔹 Make sure you bend those knees and hips enough to maintain a good hip hinge and spine position (something I can improve in this video)⠀
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🔹 For the future,… https://t.co/GbuObCFfCC