Videos by VeloFit Physical Therapy in Herndon. VeloFit Physical Therapy was founded with a vision to provide a true one-on-one environment for patients to receive individualized care to meet their goals
Funny how I just saw this on @wkwong feed last night and this pops up. This is an amazing exercise for cyclists especially because of the eccentric action (lengthening portion) of the quadriceps. The rectus femoris is a clinically significant muscle since it has both a hip flexion and knee extension component... essential to the pedal stroke of biking 🚴♀️ #Repost @physionetwork
Applying new research: the reverse nordic curl exercise 🏋️ New research has shown that this exercise significantly increased the length, thickness and cross-sectional area of the Quadricep muscle group; in particular the Rectus Femoris muscle.
It can be used to prevent quad strains, but may be a solid rehab exercise as well 👍
Did you find this info interesting? We review the latest and most clinically relevant research, and inform you HOW this can be applied in the clinic.
Learn more about our review service here 👉 https://www.physio-network.com/research-reviews/
Study: Alonso-Fernandez et al, 2018 (added in the comment section below). Video by @MeghanCallaway
Always make time for a mental break. Be kind to yourself so you can be kind to others. I’m away from work this week but I’m recharging my🔋to take care of y’all when I get back. 👊
It was great to get back into the swing of things in person today with a cycling analysis session today with @christopherhardee of @dcdevoracing. Doing a systems check to double check a fit is invaluable . You can see how Chris tends to “creep” forward on essentially the same bike that was set up to be more “aero.” But you also have to weigh the cost/benefit of going super aggressive . We also used some cool tech that allows us to see what’s going on a deeper level through @leomolabs IMU sensors to measure the difference in pelvic motion occurring between 2 different bikes
It’s all about perspective . You have a choice: . ☝️You can either choose to worry . OR . ✌️You can choose to be positive . Trust me, this should be the most stressful time for me as a business owner but I am really seeing the positives of finding my routine again and getting in a groove. Self-care is the most important thing right now. If you can take care of yourself mentally then you can give more love ❤️ to those around you. Get outside!
There are many ways to skin a cat 🐈 (sorry cat lovers). Knowing which weapon to use is key 🔑 when prescribing an exercise. Know your tool and have a reason for why . Split Squat Variations 💊Assisted Split Squat 💊Split Squat ISO 💊BW Split Squat 💊2 DB Split Squat 💊Goblet Split Squat
〰️Jump Rope: such an easy activity that we used to do as kids but where did it go? . Battling tendinopathy (pathology and pain in the tendon) can be very frustrating . 🖐Trust me, I know. I’m training for my first marathon and I’ve had to back off on my mileage due to some nagging calf muscle complex strains. I finally pulled the plug 🔌 a week ago and went by feel to listen to my body and implemented some active rest, isometrics, dry needling and gradual tendon loading. I think I’ve let it heal enough and now started some jump rope for some easy introduction to plyometrics . Once you’re pain free try adding some jump rope (if you are coordinated enough) a couple of times a week to get the tendon loading and build that tissue up again . Jump Rope Routine 🦘: 3 Rounds of 2 leg hops x 10 1 leg hops x 10 Right 1 leg hops x 10 Left Alternating R&L x 20 Full rest b/t sets . A little goes a long way. 👍
💪 Strong is sexy ❌ Skinny is not . This obsession with being skinny AF needs to be kicked to the curb. Unless you’re getting paid to do your sport, start bulletproofing your body and invest in yourself💰 . I’ve been nagging my wife for YEARS to invest in her body and I’m so proud of her consistency over the past month. It starts with small, incremental and sustainable change to live a healthier lifestyle . Here’s our simple workout that we did together today 🏋🏻♀️ . 10-20 rounds of: 👨 Me: 2 KB cleans x 3 2 KB press x 2 2 KB squat x 3 20” rest 👩🌾 3 rounds of KB Farmer’s Carries 20 of yards 4 Rounds of Echo Bike 10” on/20” off Intervals . 👩 Wifey’s workout: KB Swing x 5 KB Goblet Squat x 5 . 👩🌾 3 rounds of KB Farmer’s Carries 20 of yards 4 Rounds of Erg 10” on/20” off Intervals
I got her... 😂 don’t mess with my sprint. No one has as much fun as I do at work. Happy New Year 🎊 err’body!
No F*cking Excuses‼️ #Repost @rehabscience ・・・ 💥𝐓𝐞𝐧𝐚𝐜𝐢𝐭𝐲💥 —— 📚noun: The quality or fact of continuing to exist; persistence. - 👉Life can be difficult at times and present us with struggles of all shapes and sizes. We may not have control over what happens to us, but we do have a choice in terms of how we respond to tough situations. - 🏋🏼♂️This video and the many others posted by @fitbunch provide powerful visual examples of what tenacity looks like in human form. . #RehabScience
ConQUADStador aka Spanish Squats 😉 . Great diagnostic test and exercise prescription for those who suffer from quad and/or patellar tendon pain . To perform: ▪️Grab a thick super band and loop it around a rack or solid column ▪️Place the band behind the knee at the joint crease line ▪️Squat backwards and maintain an upright spine ▪️Perform 4x45” holds with 1-2’ rests between sets ▪️The key is to feel the burn 🔥 in the quads . Note: If you don’t feel the quads burn, get your trunk more upright and lean back. (I’m a little too leaned forward)
Up next for your Home Exercise Program 😮 #Repost @andriragettli ・・・ Floor is Lava - Parcour 4.0‼️🔥 took me 232 tries!🤯💯 #Parcour #Training #Workout #FloorIsLava #RealMadrid
Funny how I just saw this on @wkwong feed last night and this pops up. This is an amazing exercise for cyclists especially because of the eccentric action (lengthening portion) of the quadriceps. The rectus femoris is a clinically significant muscle since it has both a hip flexion and knee extension component... essential to the pedal stroke of biking 🚴♀️ #Repost @physionetwork ・・・ Applying new research: the reverse nordic curl exercise 🏋️ New research has shown that this exercise significantly increased the length, thickness and cross-sectional area of the Quadricep muscle group; in particular the Rectus Femoris muscle. It can be used to prevent quad strains, but may be a solid rehab exercise as well 👍 Did you find this info interesting? We review the latest and most clinically relevant research, and inform you HOW this can be applied in the clinic. Learn more about our review service here 👉 https://www.physio-network.com/research-reviews/ Study: Alonso-Fernandez et al, 2018 (added in the comment section below). Video by @MeghanCallaway
Half Kneeling Thoracolumbar Rotation with @whatsthatstrap. Love this half kneeling position to improve thoracic rotation, especially for clients with low back pain. Lock in the lower half and no cheating, just stability in the right places.
I’m not crying, you’re crying 😭. “Do it now!!” Whatever you’re afraid of, do it now‼️ #Repost @vinyardbrad ・・・ One of my favorite moments from camp. This is our buddy Tim overcoming his fears and self-doubt and landing a 20” box jump. If you have not heard of Nubability Athletics and its founder, Sam Kuhnert, check them out. They are making a difference in the lives of countless families. I am thankful to be a part of the Nubability family! #nubcamp2019 #dontneed2 #gameon #inspiration #power #motivation #fitness #fear @nubabilityathletics
🔻 Assisted Reach, Roll, and Lift 🗽 . This exercise is a great one for those that struggle with postural stability and getting the natural roll of the shoulder girdle during overhead motion. You can see how shaky my shoulder gets during the last several reps on my wonky shoulder 🎦 . ▪️Place strap at a high point attachment and place hands in straps of handles ▪️Face away from the point of attachment and put your hands in under shoulders and knees under hips, then rock back to your heels with your hips ▪️Reach as far away as you can with one hand/arm, rotate palm up toward ceiling and lift arm off floor with palm facing ceiling ▪️Slowly lower arm to floor and return to start position ▪️Keep the body still throughout the movement
We’ve been getting some questions via social media on why we start so many exercises on our knees . We commonly start with half kneeling or tall kneeling because it takes away the dependency of the lower extremities and allows clients to understand that power comes from the hips... not your back, not your knees, or your ankles. Always have a reason for what you do! . Butt power, baby 🍑 butt power ✌️
No matter the sport or activity, we are always wanting to get our center of mass over our base of support. Love this tool by @whatsthatstrap
🗄File this under “I only did it for the ‘gram” 😂 . Having fun and exploring is what makes movement fun! . Obviously do not try this at home folks! . How does this look? Kate Courtney
I count it a joy and privilege to do what I love for a living and help people along the way. I never take that for granted . Instagram may make it look like it’s all peachy but the struggle is real. Just keep grinding and the outcome will be for the better, whether it be now or later . Keep pressing on wherever you are in life. Have no fear!
Thanks Hunter for coming in today and huge kudos goes to the on-demand service of the velofix velofix vans. Can’t say enough about these guys. Give them a call for your bike servicing needs!
🧂Even if you’re a seasoned rider, it’s always a good idea to get all the contact points checked out . 👨⚕️Think of bike fitting as a “well-check” to ensure your body and bike are dialed in before the training load intensifies! . 🙏Thanks @texasrobin for coming in for some prehab-fitting
Just practicing exercises in case a client asks me to demonstrate. 😂 . ⚠️ If you’re going through PT right now ask your physical therapist to demonstrate. If they can’t do it, run away!🏃🏻 #kiddingnotkidding #notkidding
Don’t give me the “I’m getting old” excuse. Just freakin’ do it‼️ #Repost Rehab Science with @get_repost ・・・ 💥𝐑𝐞𝐬𝐢𝐬𝐭𝐚𝐧𝐜𝐞 𝐓𝐫𝐚𝐢𝐧𝐢𝐧𝐠💥 ——— 👉Want to optimize your physical function well into old age? Then, be sure to add 2-3 days of resistance training per week to your exercise program. - 🔎Many musculoskeletal benefits are associated with resistance training including a lessened risk of developing low muscle mass (sarcopenia) or low bone mass (osteoporosis), enhanced cardiovascular health, and improved cognitive health, to name a few. - ✅This video from @mrjames_cpt demonstrates exactly how a resistance training can boost physical function. His client in this video, Lauren, is 72 years young!!
My motto in life. Get the basics down. Dissect the basics and you’ll get far in life! #Repost EXOS with @get_repost ・・・ No matter what goals you have in life, if you want excellence, you have to follow the advice to "never get bored with the basics." Doing those little things every day is how you build up to big results. Check out more of this great lesson from our partner Onnit and Alan Stein, Jr.. Repost Onnit: “Just because something is basic, doesn't mean that it is easy. Those aren't synonyms, but the world treats them like they are synonyms."
🎢High energy return . Improve strength, endurance, and body composition with this method of prescribed kettlebell swings . Using the 2 outside energy systems (Phosphagen & Oxidative) to provide energy (ATP) for the body, this workout tries to limit the amount that the middle glycolytic system contributes to producing energy . You want to use the phosphagen (alactic) system to go full gas and then let the aerobic system refill your energy stores . 🚘Rev the engine and then back off . 🥊 Throw some jabs in there like a boxer and then let yourself recover . You’ll find that your body becomes more efficient over time with this type of training . ❤️ Watch my heart rate as it spikes up with the appropriate weight to get those fast twitch fibers to its limit... then backing off to rest while the HR comes back down. Rest and repeat!