We educate & empower our clients with tools to reach the goals that are important to them! We fully assess the body as a whole, find the root cause of concern, and work with each individual to provide a program specific to what your body needs!
For our clients' convenience, you can request a consultation in-person at our office in Central Austin, on location at your home, & via our online telehealth platform.
Mission: We Help Health Conscious Individuals Stay Active Without Needing Pills Or Unnecessary Surgery! We Find The Root Cause Of Your Concerns, Empower You With The Tools You Need To Understand Your Body, And Assist You With Reaching Goals Important To Your Life!
Operating as usual
With the holidays around the corner and so much more still causing stress in our lives, learn how this can be feeding into pain and what you can do starting NOW to help!
pacept.com Did you know that the stress cycle feeds the pain cycle? And that by being mindful of your stress and learning simple tips to help manage it can eliminate your pain?! Read more to learn how this works...
Thoracic Spine Mobility 💫
The middle of the back called the thoracic spine is a huge culprit for being hypo-mobile (not moving well) often contributing to a wide range of injuries typically in the neck, lower back, and shoulders. 👩🏼🏫
Since we spend so much time sitting and in hunched forward postures, the thoracic spine tends to lose its ability to extend (or bend backward).
Commonly the rotation (or twisting) is also restricted. This can result in compensating in nearby structures and possible injuries. 🤕
These exercises target the thoracic spine with the goal of improving mobility- give them a try!
1. Supine open books
2. Cat cow with thoracic emphasis
3. Quadruped thread the needle
➡️Tag A Friend Who Can Use This⬅️
Lunges are boring sometimes🤨
👉🏼Switch things up a bit with these ~variations~
📌No equipment needed except for something that slides on your floor (sliders, or paper plates/magazines on the carpet, or socks/dishcloths on a hard floor).
✨forward + backward lunge
✨lunge with a toe tap
✨reverse lunge with slider
✨curtsy lunge with slider
✨lateral lunge with slider
Where these challenging? Let us know in the comments below
What is Tennis elbow AKA lateral epicondylitis/lateral epicondylalgia?
Tennis elbow relates to irritation at the lateral epicondyle of the humerus (the outside of the elbow), typically when loading the wrist extensors and participating in repetitive gripping activities.
At this spot on the elbow, several muscles originate that are responsible for wrist extension (bending the wrist backward), which is also very important for gripping. It is typically treated through relative rest, bracing/taping, manual therapy, and of course a progressive exercise program including stretching/strengthening.
Below are some exercises frequently used as part of an exercise program for someone struggling with this issue.
-eccentric wrist extension
-rubber band finger extension
-pronation/supination with hammer
With this issue, it is especially important to see a physical therapist, as many times it is associated with issues further up and down the chain (neck, shoulder, wrist) which may need to be addressed in order for symptoms to improve.
Questions? Let us know in the comments or send us a DM.
💥Low Back Pain Relief💥
Watch 👇 for 7️⃣ strength options you can try with a barbell in a landmine setup 💪💪
I love using the landmine because it’s a good way to tolerate many lower body strength moves while strongly engaging your core AND reducing the strain placed on your low back compared to barbell squats, lunges & deadlifts 🙂
Options shown here:
🔺low squat (can also perform a conventional deadlift with similar positioning)
🔺static lunge with lateral weight
🔺single leg RDL weight opposite side
🔺single leg RDL weight same side
These options are also awesome for people dealing with hip & knee pain because of how you can control the weight in front of you as well as your depth of movement 👌
With all the sitting we are used to doing (especially now with many people working from home), hip tightness is extremely common. Having mobile hips is important not only for the health of the hip joints but also for preventing injury from occurring in nearby joints like the hips and lower back. During your next work break, step away from the computer and give these a try! Don't worry if you can't get all the way into these positions- just do the best you can, the important part is that you can feel somewhat of a stretch.
- hip 9090 (pause for 5 seconds with each movement, x 5-10 reps on each side)
- adductor rock backs (10-15 reps each side)
- hip flexor stretch (hold 30 seconds, x 3 each side)- focus on tucking the hips under and keeping the trunk upright.
*Medical Disclaimer* This information is for educational and instructional purposes only. Without a thorough examination, PACE Physical Therapy cannot know for sure what you need. PACE Physical Therapy assumes no responsibility for any harm or injury that may result. No guarantees of specific results are expressly made or implied and PACE Physical Therapy encourages you to seek professional consultation if concerned
Si pain 🤕
What is the SI (sacroiliac) joint ❓
The SIJ is located at the very bottom of the spine. It’s where the spine connects to the pelvis.
With SI pain, symptoms are usually felt in the very low back/pelvis region. Pregnant women, athletes who play certain sports, and those who use the elliptical or stair stepper frequently MAY be at increased risk for pain in this region.
Treatment for this issue typically includes core and hip strengthening to help stabilize the pelvis. Sometimes single leg activities need to be modified for a period of time until the SIJ calms down, then they should be gradually reintroduced. 💪
Try these exercises below, with the goal of improving core/hip strength and stability.
🔹Glut bridge with adductor squeeze // you can use a ball, rolled up towel, etc. between your legs for squeezing. Make sure it’s big enough so your legs can stay about hip-width apart in your bridge.
🔹Plank knee taps // this is a core exercise. Focus on keeping hips still and level throughout.
🔹Supine marching // a great way to start if you are having trouble stabilizing your pelvis. Start in a bridge then alternate marching. Don’t let your hips wiggle around, and keep your core engaged and active.
👇Questions? Comment below or DM us👇
There SO many causes of neck pain ‼️ Many of us can develop sore necks from just doing too much sitting around and looking down at our phones (“text neck”!)
Often we have weakness in the front of our necks (the deep neck flexors) and our upper backs (around the thoracic spine) that can contribute to the pain we feel in our neck area addressing these weaknesses can help improve that “text neck” 📱 posture we are all too familiar with.
Some exercises that can help improve neck pain:
* levator scapulae stretch
* chin tucks
* prone I, Y, Ts
Other things that you may want to consider modifying if you have neck pain:
➡️ sleep position: tummy sleeping is hard on your neck!
➡️ sitting habits: take frequent walk breaks, adjust the monitor of the computer so that you aren’t looking down
Neck pain CAN be somewhat complicated and has many, many causes- for that reason we would always recommend seeing a physical therapist to get evaluated. 🧑⚕️👨⚕️
Are you still working from home? 🏠 Let us know below. 👇👇👇
Full body mobility 🧘♀️🤸
Add this mobility routine as a warm up for your next workout.
🌟 This mobility routine addresses major joints and emphasizes active mobility rather than passive stretching.
It’s a great way to get more out of your workout- pre-workout mobility helps increase blood flow to your muscles and prepare them for your workout, as well as increases the range of motion available for strengthening. 💪
➡️ Low lunge to thoracic rotation // rotate both ways each time you step your foot forward.
➡️Deep squat to triangle stretch // this is an awesome hamstring stretch- keep your hands at your feet even if you can’t get your legs all the way straight like Katie.
➡️ Wrist flexor/extensor stretch // lean back until you feel a gentle stretch in your forearm area.
➡️ Down dog to calf stretch // flow from plank —> down dog —> heels down/up on each leg —> back to plank. Not only does it give you a good stretch, it gets the core warm and activated.
Run through a couple of reps of each exercise, then flow to the next exercise without rest a total of about 5️⃣ minutes. Give it a try and let us know what you think! 👇👇👇
💥 Forearm Stretches💥 Repost Via @drjessicapt
Tight wrists, hands, or elbows?
Not uncommon if you
📍work at a desk
📍use a laptop
📍drive extended periods
📍care for young children
📍do arts & crafts
📍work in the kitchen
📍have a trade job
📍do spin class
📍work on patients/clients
The point is- most of us have dealt with forearm tightness at some point & it can be tough to “rest” this part of our body since we utilize it for almost everything during the day.
I focus on a lot of active movements with patients as it allows both the Neural & Muscle structures to gain increased circulation and feel less restricted. Plus it allows you to work through multiple joints & planes of movement, which is real life 👊
2️⃣Closed chain brachial plexus glides
3️⃣Wrist extension on bench
4️⃣Active extension on foam roller
5️⃣Forearm flexion with ulnar and radial deviation
👉Tag & Share With Someone Who Needs These!👈
To better understand Your body👉 Follow 👣 @drjessicapt for more educational➕tips for staying healthy✅
Do not be afraid to lift weights for your low back health‼️
Our back is strong & resilient.
We need to load it properly to keep it happy.
Options such as what is shown above are awesome ways to make strength training functional!
Think of how many times you pick up your kiddo, a heavy grocery bag or move around in the yard. Often times you’re using one side of your body.
👉Maintaining balance & stability will help prevent unnecessary aches, pains, & injuries so you can keep active 🙂
In these videos I’m not wearing shoes because it allows my feet 🦶muscles to do what they’re designed to do! Try lifting without shoes & focus on maintaining arch stability by pressing your big toe into the ground, raising your arch & thinking of spreading apart the ground as you rise up from a squat.
When a patient is struggling to “feel their glutes” work during leg strengthening exercises, taking off their shoes & teaching them how to stabilize always makes a difference 👍
Weekly Workout Repost via @drjessicapt 💥Flex Friday Workout: Abs💥
Start your weekend off strong 💪 with this core burning exercise series⚡️
🔸10 reps each (both sides)
🔸1 Min Rest Between Cycles
Can Use Different Types of Equipment✅
👉Share With Your Friday Workout Partner👈
To better understand your body follow @drjessicapt on Instagram for more educational tips for staying healthy ✅
What is sciatica?
Sciatica refers to irritation of the sciatic nerve at some point along its path. The nerve originates from the nerve roots in the lumbar spine and sacrum (lower back- nerve roots L4-S3). The sciatic nerve runs from the lower back, dividing several times, all the way to the feet. There is typically pain somewhere along this path in patients with sciatica, and possible numbness and tingling in the legs.
There can be many causes of sciatica- a visit to a PT would be beneficial in helping determine contributing factors to your individual situation. Below I have included some nerve gliding exercises that I frequently use with patients that are experiencing sciatica symptoms. Similar to how muscles need to be able to be mobile enough for your daily activities to not cause problems, nerves also need to be able to move without restriction for a healthy body. When nerves are stretched- feelings of pain, tingling, numbness, etc often arise. these exercises can be used to help improve the mobility of the nerves in your legs (often contributes to sciatica), and may help with sciatica symptoms.
1️⃣ Supine nerve glide: extend the leg, point and flex the foot, then back to the starting position.
2️⃣ Slump nerve glide: slouch and put your hands behind your back with neck to your chest. As you lift your leg into a straight position, flex the foot as you look up toward the ceiling, then point the foot with the neck back down to the chest and bend the knee back down to the floor. Repeat every 10-15 times to tolerance.
Ankle Strengthening 🦵
Swipe 👈 for 3️⃣ solid strength options if you’re dealing with ankle weakness.
Our ankles are at the base of our bodies and are part of the foundation of everything we do. It’s important to have strong and resilient ankles to prevent ankle injuries as well as prevent injuries up and down the chain (hip, knee, foot).
Typically, patients with diagnoses like Achilles tendinopathy, chronic ankle instability, and plantar fasciitis have weakness in their ankle musculature and would especially benefit from incorporating these exercises in their routine.
That’s 3 exercises are a great way to start strengthening your ankles:
- seated banded eversion (10-15 reps): turn the foot out to the side; you should feel the muscles on the outer ankle working
- seated banded inversion (10-15 reps): put the band on your feet first THEN cross your legs; the lower foot (nonbent leg) will be working. Push forward (pointing toes) and toward the inside of your ankle- you should feel the muscles on the inner ankle working.
- side steps with band around feet and heel raise (10-15 reps): take 2-3 steps to the side and then perform a heel raise, making sure to move slowly and in control.
Complete 2-3 sets to start and adjust from there.
Shoulder stability 💪 exercises are a great way to train the shoulder and is a form of training most of us don’t include in our typical workouts.
These are great for both improving strength and neuromuscular control of the shoulder for injury prevention and are often used in rehab of the shoulder as well. 🏋️
🔺Plank taps // keep core active. Push down into the floor through your hands to keep shoulder stabilizers active. Slow and controlled taps are key here- keep the body as still as possible.
🔺Supine to sideline roll // try to keep weight/arm as still as possible and just move your body.
🔺Turkish get-up // again try to keep arm/weight as still as possible.
The added body movements add additional challenges for your shoulder stabilizers.
⚠️With all of these exercises, the focus is on slow and controlled movements. They are harder than they look!
Save this post and give these moves a try during your next upper body day.
Share with a friend below 👇👇
You will WANT TO KEEP this handy⏩ I literally do this one DAILY 👍
I’m all about efficiency and with this simple move, not only will you feel better ASAP, but you are warming up your entire body which is so crucial before lifting (or any type of exercise) to enhance performance and prevent injuries 💪
This primal squat variation focuses on mobility of your thoracic spine, hips, & ankles (areas that are meant to be MOBILE)🧘🏽♀️
You’ll also feel a great stretch at your thighs, chest & shoulders so there’s no unnecessary impingement as you load the body🤸🏽♀️
With this combination of mobility, your body’s areas of STABILITY (neck, low back, knees & feet) will be able to get stronger and support not only through your workout but also with all other daily activities🏋🏽♀️
Spend 3-5 minutes trying this out‼️
🏋️ Here is a dynamic warm-up for lower body lift or lower body strengthening workout. 🏋️
It’s important to warm up your muscles before participating in heavy lifting, both to prevent injury and to get the most out of your training.
Dynamic warm-ups consist of continuous movements with the goal of increasing flexibility, total body circulation, and heart rate to prepare your body for training. I like to include movement-specific warm-ups (ie. Bodyweight squats to warm up for barbell squats) and target warming up muscles and joints that you will be working on during your training session (ie. Ankles, knees, and hips for heavy squats).
Here’s an example of a dynamic warm-up that could be used for a heavy lower body lift day or any general lower body strengthening.
- low lunge to down dog (5 on each side)
-ankle mob to unilateral hamstring stretch (5 on each side)
- squat walk-ups (10 on each side)
Focus on slow and controlled movements, without jerking or bouncing.
It's not difficult, but you have to be mindful and take action to keep yourself healthy- especially as the holidays arrive and we start planning for the New Year! Read more about what you can do in our latest blog!
pacept.com Don't be sidelined by unnecessary aches, pains, or injuries. Learn the importance of taking a proactive stance on your health and helping your body stay healthy.
PACE Physical Therapy in Austin, Texas services include skilled manual therapy interventions, patient education, specific exercise programs, and professional guidance to help you be your best self! Our joint mobilization technique helps improve mobility, reduce pain, and assist with improving function. In addition, our soft tissue massage allows muscles to relax "knots" and tender points, improve circulation, and assist with increased function. To learn more about our services call 512-207-0368 or email us at [email protected]
PACE Physical Therapy’s ultimate purpose is to help health conscious individuals stay active without needing pills or unnecessary surgery. We Find The Root Cause Of Your Concerns, Empower You With The Tools You Need To Understand Your Body, And Assist You With Reaching Goals Important To Your Life! We specialize in orthopedic, sports, and women’s health pelvic floor therapy with an emphasis on getting you back to your physical and exercise goals asap! Whether it be personal performance goals, returning to daily activities, succeeding in competition, or progressing exercise programs, PACE Physical Therapy is determined to help you get back on track. Our clients include busy parents, traveling business men and women, moms during pregnancy & postpartum, those with chronic pain, athletes of all levels, and people post surgery. For our clients’ convenience we offer both in-person and online consultations! For more information and free tips on relieving pain, check out our website at www.pacept.com.
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