Mark Wanner

DPT

[Zack Pearson @Zack_Pearson]

Hard Knocks has released the first trailer for their new season featuring the #Bears

[mike. @justmike]

the lows. 4/11/24

[Mark Wanner @wanner_mark10]

@emilydavern1 Thanks for your reply! Let me know if you have any further questions

[Mark Wanner @wanner_mark10]

Critically Appraised Research Topic: Manual Therapy for Osteoarthritic Knee Pain
Suffering from knee pain from Osteoarthritis? Check out the benefits of manual physical therapy!

[Mark Wanner @wanner_mark10]

@Kelly47080532 Agreed! Movement is medicine

[Mark Wanner @wanner_mark10]

@BrianWanner2 Thank you for you response. Pairing of manual therapy and exercise is a great way to treat patients with knee pain due to OA!

[⚡️🌞 Sol Brah 🌞🐬 @SolBrah]

Act in God and you will succeed. He’s moving the chess pieces around in your favor. Follow your intuition and there is no resistance, have faith and you will be rewarded. Your heart is connected to the plan. Play your role and lean into it. Helping others is helping the all.

[AJAC @AJA_Cortes]

THE PAIN WONT STOP UNLESS YOU LIFT

SARCOPENIA=The loss of muscle mass,

And its the reason why being in pain is associated with getting older

When you lose muscle mass, your joints will start to hurt, your tendons and ligaments are now handling more compression and load than before

Unfortunately, many people interpret this as a sign to stop exercising, or to WAIT until their joints dont hurt to do anything physical

This is a critical mistake, they will KEEP HURTING unless you strength train and build muscle mass

The more muscle you have, the less stress the joints experience

[Carnivore Aurelius ©🥩 ☀️🦙 @AlpacaAurelius]

When you let go and surrender, the right people will come into your life serendipitously, exactly when you need them

It’s truly magical.

There’s nothing you can do to make this happen

It’s the not doing that allows them to enter

[The Sp⚽️rts Physio @AdamMeakins]

There is growing evidence that steroid injections into knee joints for arthritis may be doing more harm than good by causing further loss of cartilage!

Often the small, short lasting pain relief is not worth the long term consequences!

https://t.co/qhrXaR9Fb2

[Kevin Fishbain @kfishbain]

DJ Moore has been targeted 2 times. He caught both passes for 25 yards. At the start of the second quarter.

[Dave @davebftv]

Roschon Johnson.

[jon greenberg @jon_greenberg]

This kind of feels like what it would’ve been like to watch Patrick Mahomes and Matt Nagy togehter on the Bears.

[James DiNicolantonio @drjamesdinic]

50% of adults are deficient in
MAGNESIUM.

Most people need an extra 150-
300mg per day just to hit the RDA!

Many factors lead to magnesium
deficiency.

Here are 4 things you should know
about magnesium.

[Alex Bernier @mythoughtfood]

This seven-day stretching routine is for stressed-out people.

Your tense muscles fuel the chaos in your mind.

I aim to show you that stretches are more than tools to reach your toes.

Follow this routine to conquer your overactive nervous system and transform your posture:

- ⏱️ 6-12 minutes daily
- Best results: One session/day, but you still progress if you take days off in between.

Day 1, Upper Body

Unilateral Wall Chest Stretch [ 3 x 30s/arm]

- Start: Place your arm flat against the wall at shoulder level
- Rotate your body in the opposite direction and hold
- Placing your arm higher than shoulder level increases the stretch

Hands-Behind-Head Chest Stretch [3 x 30s]

- Start: Hands behind your head
- Rotate your elbows back and hold

Back Stretch [ 3 x 30s]

- Start: Place your hands on the top of a bench or a chair/couch/countertop, any surface that is high enough.
- Lower your head below your arms and hold

Open Book Stretch [ 3 x 30s/side]

- Start: Lying on your side, arms in front of you, knees together.
- Rotate your arms to touch the floor on the other side and hold.
- Ensure your knees stay together and on the ground while rotating.

Day 2, Lower Body

90-90 Rotation Stretch [3 x 30s/side]

- Start: Sitting on the floor, knees bent in front of you with feet flat.
- Rotate your legs to have them both touch the floor and hold, then rotate to the other side and hold.

Cross-Leg Piriformis Stretch [3 x 30s/side]

- Start: Sit on a bench, chair, or couch. Cross one leg to have the ankle rest on the opposite knee.
- Lean forward to bring your hands as low as possible, ideally touching your feet.
- Do not force it if your range of motion is limited.

All-Four Quad Stretch [ 3 x 30s/side]

- Start: Hands and knees on the floor.
- Grab one ankle and pull it towards you, hold.
- Use an elastic or a towel if you cannot reach your ankle.

Side-Lying Quad Stretch [3 x 30s/side]

- Start: Lying on your side, legs on each other.
- Grab your ankle and pull it toward you, hold.
- Use an elastic or a towel if you cannot reach your ankle.

Day 3, Upper Body

Standing Wrist Flexor Stretch [ 3 x 30s/side]

- Start: Standing up, one arm in front of you with your palm facing the ceiling.
- Use your other hand to pull your fingers toward you and hold, then switch sides.

Behind-the-Back Chest Stretch [ 3 x 30s]

- Start: Interlock your fingers together behind your back.
- Slide them away from your body and hold.

Sliding Chest Stretch [ 3 x 30s ]

- Start: Sit on the floor with your hands behind you, arms straight.
- Lift your hips off the floor and slide forward, hold.

All-Four Neck Flexor Stretch [3 x 30s]

- Start: Hands and knees on the floor.
- Lift your chin as high as possible.
- Do not force it any higher than you can reach.

Day 4, Lower Body

Stick Inner/Outer Ankle Stretch [ 3 x 30s/side]

- Start: Stick/broom held straight right in front of your toes (middle).
- Slide your knee as far forward as possible on one side of the stick, then do the same on the other.
- Repeat until the 30s is over, then switch legs.

Toe Pointing [ 3 x 30s]

- Start: Sit on the floor with your legs straight ahead.
- Point your toes forward and hold

Ankle Rotations [ 3 x 30s]

- Start: Sit on the floor with your legs straight ahead.
- Rotate your feet like windshield wipers for 30s

Seated Ankle Stretch [ 3 x 30s]

- Start: Knees on the floor.
- Sit back on your ankles or as close as you can reach.

Day 5, Upper Body

Cat-Cow [ 3 x 30s]

- Start: Hands and knees on the floor.
- Round your lower back like a cat (pulling it toward the ceiling).
- Push it down as much as possible.
- Repeat for 30s.

Doorframe Chest Stretch [ 3 x 30s]

- Start: Place both arms at shoulder level on each side of a doorframe, slightly bending the elbows.
- Step through the doorframe and hold.
- Placing your arms higher than shoulder level increases the stretch.

Lying Lower Back Stretch [ 3 x 30s]

- Start: Lying flat on your back.
- Push your lower back onto the floor to fill the space between both, and hold.
- Bend your knees if you cannot push down.

Rotation Wrist Stretch [ 3 x 30s]

Start: Hands and knees on the floor, fingers pointing towards each other.
Rotate your elbows outwardly while keeping your hands in place, as if somebody glued them to the floor.

Day 6, Lower Body

Standing Quad Stretch [ 3 x 30s/leg]

- Start: Standing, next to a wall if you need support.
- Grab your ankle and pull it toward you, hold.

Kneeling Calf-Ham Stretch [ 3 x 30s/leg]

- Start: One knee on the floor, the other leg straight ahead of you with toes pointing toward the ceiling.
- Lean forward to touch your toes, or get as close to them as possible.
- Do not force it. Hold where your range of motion stops.

Split Adductor Stretch [ 3 x 30s]

- Start: Sit on the floor with your legs as wide as possible.
- Lean forward as far forward as possible and hold.
- Do not force it. Hold where your range of motion stops.

Split Rotation Quad/Hip Flexor Stretch [ 3 x 30s/leg]

-Start: Split position with one leg forward and one leg back.
- Rotate your torso toward the outside of your forward leg, and hold.

Day 7, Upper Body

Wall Angels [ 3 x 10 ]

- Start: Stand before a wall with your arms flush (top of your hand and forearms touching). If you cannot have your arms flush, then move the rest of your body further from the wall until you can.
- Slide your arms against the wall until straight, then lower them back to the starting position.
- Repeat 10x

T-Spine Rotations [ 3 x 30s ]

- Start: Knees and one hand on the floor and the other behind your head.
- Rotate your elbow to point toward the ceiling or, as close as possible to that position, hold it there.

Lying Pronated Around-the-World [ 3 x 10]

- Start: Lying face down on the floor, arms straight by your sides, palms facing sideways.
- Rotate your arms to have them ahead of you with your palms facing the floor.
- Return to starting position.
- Repeat 10x

Big Hug Stretch [ 3 x 10]

- Start: Arms crossed as if you were giving yourself a big hug.
- Open them wide, as far back as possible.
- Return to starting position.
- Repeat 10x

[James DiNicolantonio @drjamesdinic]

The best energy drink = salt water
The best weight loss pill = high protein
The best stress reliever = lifting weights
The best anxiety pill = walking outside
The best mood booster = running
The best sleeping pill = sunlight
The best recovery supplement = sleep

[Mark Wanner @wanner_mark10]

RIP.. I’m gonna miss you buddy

[Sheboygan A's @shebbaseball]

With his fifth strikeout today, Brad Rindfleisch has now set the A's single-season record for strikeouts in a season with 140, surpassing Tom Eckhardt's record set in 1990. Congrats Brad!

[Fake Physical Therapy Statistics @FakePTStats]

1st year PT student vs 3rd year.