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The Turkish Get Up is a full-body three-dimensional exercise that is great for shoulder stability, muscle endurance, & grip strength. However, just because it is good for everything doesn't mean everyone can and should be able to do it! In this article, you will learn everything you need to know to not screw up the Turkish Get Up.

Did you know that training your body to reach your highest potential may be vastly limited if you are not also training your mind? Todayโ€™s focus on mindfulness, meditation, holistic healing, and mind-body care is proving useful in getting you to the next level and to staying on the cutting edge of true health, fitness, and wellness.

Your body is nothing, if not for your brain.

Dealing with low back tightness? You're not alone, did you know that low back issues are the most common musculoskeletal complaint and one of the top reasons for time lost at work? However, don't be too alarmed, another way to look at it is low back pain and tightness is like the common cold of the musculoskeletal system. Just like the common cold, there can be a lot of reasons and contributing factors that make low back issues come around. The best way to manage low back tightness is to treat it comprehensively. In this article, you will learn different methods that you can start applying immediately to give you low back relief.

The barbell bench press is arguably one of the most effective movements in developing strength and power in the upper body. Itโ€™s a great way to train the primary pushers of the upper body, including the pectoralis group, the deltoids, and the triceps. Despite the bench press being such a vital movement to help with horizontal pushing, it is one of those movements that often times are limited secondary to shoulder pain, frequently in the front part of the shoulder. If bench pressing creates irritation in your shoulder, the answer is not to avoid bench pressing for 6 weeks, then one day magically you will be capable of bench-pressing pain-free. The worst thing to do is doing nothing, which would lead to even more weakness thus creating more of an issue. This article will take you through 3 steps to allow you to bench press without shoulder pain.

Looking to fix flat feet? We got you! But before we get into the exercises that can help address this "problem", we first want to address that flat feet in and of itself is NOT a diagnosis and NOT the sole cause of your pain! Pain is multi-factorial and while having "flat feet" or dynamic overpronation can place the most stress on certain structures, our bodies are extremely strong and capable of handling that stress most of the time. That being said, this article is going to show you a series of exercises that will not only help strengthen your foot arch but even potentially reverse the appearance of your flat feet!

Normal ankle motion is so critical for [P]Rehab of the lower body. The ankle moves your foot primarily into plantarflexion (toes away from you)ย  and dorsiflexion (toes up towards the shin). For the sake of this article, we are going to discuss ankle dorsiflexion motion, specifically how you can improve motion in this direction. Ankle plantarflexors (aka the calves) are a muscle group that often limit the dorsiflexion motion. Ankle dorsiflexion is crucial for squatting, going downstairs, jumping and many other movements. This article will show you exercises for stiff ankles, by addressing limitations that may be present in the ankle joint and its surrounding muscles and tendons! Weโ€™ve also included a FREE program to improve ankle mobility.

 

The ability to reach behind your back doesn't seem so important until it is taken away from you. Washing your back, grabbing your wallet, taking off your bra, putting on a belt, you name it. All of these simple things can make life really tough the moment you can no longer do them without an issue! However, you can get this motion back with the right exercises, discipline, and ultimately patience. In this article, you'll learn how to improve reaching behind your back.

Turf toe injuries many times are left improperly managed and can lead to chronic pain, reduced push-off strength, and eventually joint deformity if left untreated. Turf toe describes an injury to the bottom surface of the big toe joint, known as the plantar metatarsophalangeal-sesamoid complex.ย Turf toe injuries occur when the joint of the big toe gets forced into hyperextension. This typically happens to football players when someone falls on their foot forcing the heel to drive forward over a planted big toe. This motion typically injuries the joint capsule and ligaments on the bottom side of the foot, leaving it painful. While most common in footballers, there is also a high incidence of turf toe injuries in rugby and soccer plays as well. This article will cover a rehab guideline for getting back on the field after an old turf toe injury, in addition, we've included a FREE turf toe rehab workout!

Wrist and hand pain can be debilitating since we rely on our hands for an endless amount of everyday tasks, and even more so with the use of smartphones. Studies have shown that smartphone usage with poor mechanics and joint position can significantly increase the incidence rate of carpal tunnel (3). Another study showed 50% of the participants had a positive test for a thumb pathology called De Quervainโ€™s tenosynovitis from using their cellphones (4). These pathologies are due to wear-and-tear associated with overloading the tissues around the wrists and hands. Luckily, we can take measures to [P]Rehab these pathologies. ย This article will show you exercises for your wrist and hand pain!

Hip issues are one of the more common complaints we hear in the clinic and online in our inbox. It is more than likely you have dealt with hip pain or a hip issue at some point in your life. What's crazy is there are so many people dealing with low-level hip issues and far too often these people wait until it is a serious problem to address it. Not being proactive about your health and addressing issues before they become a bigger problem is why we have clinical jobs as physical therapists. Our Hip Prehab Program is the answer to changing this narrative. In this article, you'll learn more about our hip prehab program including an inside look at the program's content and the value of prehab!