PACE Physical Therapy

PACE Physical Therapy

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Have you checked out this week's 🆕episode of the lunch hour?

🎙I chat with Dr. Jessica Warnecke of PACE Physical Therapy all about...

🔹The challenges she encountered working in a cash-based clinic
🔹Her motivation to practice pelvic floor physical therapy
🔹Pointers for growing your social media engagement
🔹And so much more!

Tune in today! 😁https://www.lebauerconsulting.com/123
💥Running Warm-Up💥

How many of you consider a "walk" as your jogging or running warmup❓ Maybe even a few minutes on the spin bike or some static quad stretches🤷‍♀️

🗣I cannot stress enough how important an actual lower body mobility warm up is for any aerobic activity but especially for runners & those playing sports that include running💯

Not only do dynamic activities
✅increase blood flow
✅improve joint mobility
&
✅enhance your neuromuscular communication for enhanced performance
👉but they also play a significant role in injury prevention🙂

The 4 exercises demo'd above help target forward/back, side/side, & rotation motions of the hip in addition to improving your ankle dorsiflexion, which helps prevent foot, ankle, knee, hip, & back pain.

Copied from : PACE Physical Therapy
💥Postural Strength💥

Here’s your middle of the week reminder to keep your body moving & do something to strengthen the backside of your body👏👏

Prevent unnecessary
🔺headaches
🔺shoulder pain
🔺muscle tightness
🔺& postural weakness
with some of these exercises👌

Keep the focus on
✅squeezing your shoulder blades together & maintaining your chin tucked in
✅avoiding shrugging your shoulders up to your ears
✅not moving quickly through the motion
✅not using more resistance than you can control

If you can do one of these daily—> Great!!💯

But a few a times a week is better than nothing💯

Thanks to PACE Physical Therapy
المؤتمر العلمى الدولى الاول للعلاج الطبيعى
يوم 8-9 نوفمبر بالمعهد القومى للتدريب
للحجز والاستفسار 01013358550
https://www.facebook.com/oun.event/videos/599459837535361/
المؤتمر العلمى الدولى الاول للعلاج الطبيعى برئاسة دكتور علاء بلبع
يوم 8-9 نوفمبر بالمعهد القومى للتدريب
للحجز والاستفسار 01013358550
https://www.facebook.com/oun.event/posts/2729802873698151
i use ginger to relax my upper-back/neck muscles Dr JW

We help health-conscious adults better understand their body, establish the root cause of their concerns & feel empowered with the tools they need to fully heal.

We offer orthopedic & women’s pelvic floor PT with a focus on holistic & preventive care. For our clients' convenience, you can request a consultation in-person at our office in Central Austin or virtually via our secure telehealth platform.

Operating as usual

03/13/2022

💥Hip Health Series💥
Here’s a routine I did after traveling via plane & sitting way too long a few weeks ago for a business mastermind event. While we did a good job moving around, my body still wasn’t used to so much sitting 😂

My symptoms included:
🔺stiff hips
🔺tight pelvic floor
🔺nerve tension
🔺aching low back

This series used only body weight and I did calculated movements including both mobility & stabilization ➡️ I went through this once & felt AMAZING after 🤩

Take each movement slowly & focus on sinking into the stretch & breathing where tight. Slow, controlled movements are your goal!

✅Save & try today!
🌟Share With a friend!

PACE Physical Therapy updated their information in their About section. 03/09/2022

PACE Physical Therapy updated their information in their About section.

PACE Physical Therapy updated their information in their About section.

02/18/2022

💥Low Back Pain Relief💥
Here’s another series out of my own personal rehab toolbox. I’m coming off a long week of travel, sitting in meetings & listening to speakers for a business retreat & boy was my body not used to being that sedentary!

My right side low back (QL primarily- quadratus lumborum muscle) as well as my R iliacus (hip flexor) & pelvic floor have been feeling semi-unhappy. This rehab routine was focused on:
🔺 𝐌𝐨𝐛𝐢𝐥𝐢𝐭𝐲!
➡️especially above & below my lumbar spine
🔺 𝐁𝐫𝐞𝐚𝐭𝐡𝐢𝐧𝐠!
➡️this can help improve muscle movement, reduce feelings of stress & is always very useful for me with pelvic tightness
➡️all breathing techniques were focused on expanding my low back & pelvic floor so they were deep inhales & targeted to many areas where I’m placing my hand in the videos
🔺 𝐄𝐜𝐜𝐞𝐧𝐭𝐫𝐢𝐜 𝐐𝐋 & 𝐡𝐢𝐩 𝐟𝐥𝐞𝐱𝐨𝐫 𝐥𝐞𝐧𝐠𝐭𝐡𝐞𝐧𝐢𝐧𝐠!
➡️“tight” or “shortened” muscles can benefit from being loaded through a lengthening contraction to help improve mobility & reduce discomfort
🔺 𝐔𝐧𝐢𝐥𝐚𝐭𝐞𝐫𝐚𝐥 𝐬𝐭𝐚𝐛𝐢𝐥𝐢𝐭𝐲!
➡️the nature of one sided pain, tightness or weakness means dynamic and unilateral strength needs to occur to help reduce compensation patterns
🔺 𝐒𝐥𝐞𝐞𝐩, 𝐰𝐚𝐭𝐞𝐫 & 𝐧𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧!
➡️sleep is crucial for allowing our cells to repair and our body to rest. Water keeps us hydrated so our systems function well. Nutrients such as protein & glutamine are the building blocks for our muscles & help with recovery, strength & function plus aid in keeping our immune system healthy

More tips in the videos‼️👇👇

✅Share with a friend dealing with back pain‼️

02/14/2022

💥Full Body Mobility Flow💥
Here’s the perfect mix of moves if you’ve been traveling, working a lot or dealing with pain & tension! 👉Go through each movement in a slow, mindful manner.
Planning a workout?? Add this for an effective warmup routine 🔥

Why is this important??
If we are lacking in mobility (especially at our toes, ankles, hips & thoracic spine), then areas of stability can be more likely to feel pain (neck, low back, knees & feet)- Hence why we therapists treat so many neck & back pain complaints especially with those sitting for a living.

Our body was literally 𝙢𝙖𝙙𝙚 𝙩𝙤 𝙢𝙤𝙫𝙚 and many of us don’t do it enough in the right ways. If you move your body, that 𝙘𝙖𝙣 𝙖𝙣𝙙 𝙬𝙞𝙡𝙡 𝙝𝙚𝙡𝙥 𝙥𝙧𝙚𝙫𝙚𝙣𝙩 𝙨𝙤 𝙢𝙖𝙣𝙮 𝙪𝙣𝙣𝙚𝙘𝙚𝙨𝙨𝙖𝙧𝙮 𝙖𝙘𝙝𝙚𝙨 & 𝙥𝙖𝙞𝙣𝙨.

👉Share with a friend in need!👈

02/08/2022

Ever feel like your hip flexors – the muscles running from the front of your hips to the top of your thighs – are always tight & no matter how much you stretch, it doesn’t help ⁉️

Because I hear this question so often- here are 2️⃣quick tips to try if you haven’t already…

➡️ Focus on strengthening your glutes! The stronger your backside is, the better your hip mobility will be and can help balance out the front of your hip. I like moves such as bridges & thrusts because it focuses on mobility while strengthening- doing hinges & deadlifts can also be helpful.😊

➡️ Work on strengthening 💪 your core & hip flexors, dynamically! This means they work TOGETHER for hip flexion & stabilization movements rather than your core not properly engaging and your hip flexors trying to pick up the slack.

Other awesome tips:
🔺diaphragm breathing techniques
🔺contract-relax activation
🔺neural, hip & spine mobility
🔺pelvic floor lengthening, strengthening & coordination

Because many of us spend so much time sitting 🪑 , this can be helpful for us to feel better, move better, & prevent injuries. 🙌

It’s also a solid recommendation for my runners & cyclists 🏃🏽‍♀️ 🚴🏿‍♂️ to help with warm ups & enhanced performance.

👉Share With A Friend This Can Help‼️

Top Tips For Safe Running 02/04/2022

Top Tips For Safe Running

Top Tips For Safe Running Check out important tips to include in your training if you're just starting out or if you've been running for a while and looking for ways to improve performance.

02/01/2022

Pelvic Muscle Tightness Relief🔥🔥

Here are 2️⃣ awesome options for targeting pelvic muscle relaxation. Both accomplish similar goals but one may be better suited for your body so try em out & focus on what you prefer 🙃

Some signs you may have a tight pelvic floor:
📍leakage with exercise
📍chronic hip/back pain or stiffness
📍prolapse
📍pelvic pain
📍difficulty w/ tampons or in*******se
📍trouble w/ bowel/bladder movements
📍recurrent lower body injuries

Other Useful Tips For Pelvic Health:
💫focus on diaphragmatic breathing
💫improve mid back, rib & hip mobility
💫do gentle, active movements for your nerves
💫stay hydrated, eat well
💫reduce stress
💫get sleep

Find this helpful⁉️
LMK which option you like better!👇👇
🌟& Share w/ a friend who can benefit!

01/25/2022

Don’t be THAT person in the gym… but if a strain 𝘥𝘰𝘦𝘴 happen to ya, here are some muscle strain tips for rehab:
💥improve range of motion
➡️helps increase circulation & promote healing
💥load the muscle initially with isometric contractions
➡️activates muscle fibers without load needed to control joint movement
💥eccentric contractions!
➡️loads muscle fibers into a lengthening position & is excellent for muscle tissue repair, avoiding pain & crucial for recovery
💥progress slowly back to regular concentric exercises
➡️light weight/high reps➡️moderate weight/reps➡️heavier weight/low reps

This works for any muscle so try em out for shoulders, legs, feet, etc🔥🔥

⚡️Share with a gym buddy this can help‼️

01/21/2022

Nagging shoulder pain with pressing motions?
Swipe 👈 for plenty of useful options you can put to work today!

Common reasons for this shoulder pain may include:
📍weakness
📍limited range of motion
📍poor technique
📍not properly warmed up
📍trying to do too much too soon for what your body is ready for

Need more guidance⁉️

👉check out https://www.pacept.com/interactivebody.html for strength, stretching & mobility exercise ideas

🎉Tag A Friend That Can Benefit👇👇

Photos from PACE Physical Therapy's post 01/17/2022

Here’s your quick reminder to prioritize your health.
💫mentally
💫emotionally
💫physically

It doesn’t take much effort, but it takes effort given consistently.

Which one are YOU focusing on this week?!👇👇👇

01/14/2022

Pelvic Tightness Relief🔥🔥
Some signs you may have a tight pelvic floor:
📍leakage with exercise
📍chronic hip/back pain
📍prolapse
📍pelvic pain
📍difficulty w/ tampons or in*******se
📍trouble w/ bowel/bladder movements
📍bloating or abdominal discomfort

Tips:
💫focus on deep breathing
💫improve mid back, rib & hip mobility
💫do gentle, active movements for your nerves
💫stretching adductors, glutes, piriformis & obturators
💫stay hydrated, eat well
💫reduce stress
💫get sleep

Pelvic floor tightness is extremely common! If you’re not already doing some of these moves regularly, try em out! If symptoms persist, have a pelvic health specialist assess your body!

Find this helpful⁉️
LMK which move is your fave👇👇
🌟& Share w/ a friend!

01/12/2022

Hand tingling? Annoying Numbness?
💥Watch, Save & Use💥 these simple movements.

Depending on where your symptoms are, you may need one nerve glide option or a combo of a few. Be sure to work into the range of tension & then back out of it rather than pushing through symptoms unnecessarily.

These gliding motions allow circulation to improve around the nerve structures providing oxygen which they LOVE. Try not to hold & stretch too long as that can irritate the nerves even more.

These can be great at helping symptoms but depending on the ROOT CAUSE, you may need something more too. If so, go see a Doctor of Physical Therapy for guidance.
✨✨There are quick, simple tests we can do that will tell you what’s going on & allow us to give you a specific plan that will help YOUR body!

💫Share with a coworker
🔥Save for yourself
👇Let me know which one you needed the most!

01/10/2022

❌Stop tingly feet!
👉Try this quick nerve exercise focused on helping improve mobility down the back of leg & into the foot.

To perform:
📍Straighten knee until tension is felt
📍Pull toes gently towards head
📍Relax toes/foot
📍Relax knee back down to start
📍Repeat in a comfortable range

⚠️ no need to pull through tension, just move gently in & out of the movement and the tension will reduce as you do more reps

💯Use preventatively before numbness/tingling starts and/or use once symptoms are present to reduce the intensity.

Of course, it’s important to find the TRUE ROOT cause of WHY these symptoms are happening in the first place so if you can’t seem to stop the issue with just these tips, go see an orthopedic PT for a full assessment & individual plan that will help YOU.

✅Share with a friend in need‼️
👇LMK if this was helpful‼️

12/19/2021

Pullups are not easy, however, they’re an AMAZING 🤩 way to work your back, shoulders, core, arms, pelvic floor & more!

There are so many ways you can work the muscles involved & build up the strength to actually do a pullup. 💪

➡️Some of my favorite options:
- wide grip lat pulldown
- unilateral lat pulldown
- seated lat pullup (demonstrated)
- straight arm pulldown
- overhead pullover
- band-assisted pull up (demonstrated)
- eccentric pull up

If you’re not already doing these, what are you waiting for⁉️Try them out & share with a friend! 🙌🏽

12/17/2021

Pain with squats⁉️
Grab a band and give this a try👍

Can use:
🔹before a workout
🔸between sets
🔹after a long day sitting
🔸of feeling tight or sore

Share with a friend‼️

12/15/2021

💥Bullet Proof Your Shoulders!💥
Want to prevent (or recover from) rotator cuff injuries⁉️
Sick of nagging shoulder pinching⁉️

Take a look at my top tips to help keep those shoulders mobile, stable & strong in only a few minutes a day‼️

Mobility is a MUST! Not only should you feel good right away, but you can adjust what you do to fit YOUR body & you can accomplish it with none-minimal equipment.

Then, stability👊👊👊 To get strong muscles & protect the joint, dynamic stability is important followed by some method of loading your shoulders 👍

Try em out & let me know how ya feel!👇👇👇

Get bands at @committedhp // Code: DrJess to save $$

12/04/2021

Dealing with back pain? Come join us next weekend to learn all about back pain & leave with tips to alleviate (& prevent) it from slowing you down!

Sign up linked in comments ⬇️

12/02/2021

💥Shoulder Health💥
SAVE this series for some foundational options to keep your shoulders strong & healthy. Improving rotator cuff strength & stability will allow your bigger shoulder muscles such as traps & deltoid to function optimally.

These rotational options target multiple planes of movement & types of muscle contractions so that you can find something that works for you.

🔥Can be used for PREVENTION of shoulder pain & injuries.
🔥Can be used for REHAB after injuries or surgery.

👉Share with a friend who can benefit!

11/29/2021

Chronic Back Stiffness??
💥Try these 2️⃣ tips to help target your hip flexors & QL (quadratus lumborum) muscles which are 2 common factors in back (& hip) discomfort.

⚡️For the stretch, you’ll put the leg of the side you’re trying to stretch behind. You can use a doorframe or just lean sideways without holding onto anything.

⚡️For strengthening, I like dynamic & eccentric options. Dynamic because then multiple body regions have to learn to work together. Eccentric because it strengthens the muscle fibers in a lengthened state (rather than shortening).

Find these helpful⁉️ SHARE with a friend‼️

11/26/2021

💥Glute Strength💥
Keep those glutes nice & strong with some of these fun strengthening options. Moves like these 👆are great to prevent/reduce hip, back, knee & foot pain, can help improve squat & deadlift technique & are great for core strength as well!

Some of my top tips:
⚡️Focus on form. Quality movement trumps quantity.
⚡️Train both double leg & single leg to encourage stability & prevent compensation patterns.
⚡️Try with shoes off! Barefoot training is a powerful way to connect your body from the feet up.

📣SALE ALERT: My go-to source for all my bands used in my workouts is @committedhp & they’re offering a VIP special NOW-Monday!

Use code: JESSICAWVIP with your order & get a FREE product with purchases over $50🥳🥳🥳

The Better Bands are my ultimate fave & I have them in every color/strength level. They’re versatile & can be adjusted to fit the unique needs of each body part & workout you do so you don’t have to carry around 5+ different bands. Plus, they make excellent gift ideas 😉

👉website linked in comments!

11/16/2021

Nagging knee pain??
You are not alone. It’s one of the more common complaints I hear & for most of us, addressing a few factors consistently can do the trick to 👇pain & 👆fun!

✅improve hip & ankle mobility
➡️the better we move above & below, the easier on the knee

✅strengthen your hips
➡️perform double & single leg exercises, do both static + dynamic moves

✅work all directions of movement
➡️up/down, side/side, forward/backward, rotation

✅stay disciplined
➡️motivation comes & goes, getting into a regular routine will set you up for success

Need a few more tips for pain?
👉go get your copy of my knee pain relief ebook https://www.pacept.com/e-books.html

11/07/2021

Hamstring strains can be so annoying! Just when you get going on that run, WHAM💥💥 it hits…

Here are some of my top rehab options for strain recovery.

🔺range of motion! Get it moving to help with circulation
🔺isometric strength. Stimulate the muscle fibers to start learning how to contract & relax
🔺eccentric strength. Working on controller muscle contraction through a lengthening state has been shown to help early on with muscle recovery & can increase strength with leas irritability or pain
🔺concentric strength. The typical type of contraction we use for most of our exercises- important to get back to doing pain free
🔺double leg👉single leg
🔺static👉dynamic

Where to start, how fast to progress & the length of recovery time will depend on a number of factors including the extent of strain & factors feeding into the cause. If your strain is significant (meaning walking is affected or pain is severe) it’s always best to work with a rehab professional to ensure full recovery + prevention of re-injury‼️

11/01/2021

💥Shoulder Pain💥
Here are quick options to try if you’re feeling tightness, discomfort or impingement like pain when raising your arm out & up to the side.

While there are many potential reasons for pain with shoulder abduction, sometimes simply working on mobility can be helpful 🤗

Then, strengthen your joint into the range you just loosened up to help you maintain that newly gained mobility‼️

10/29/2021

💥Muscle Strain Recovery💥
Here are helpful concepts to focus on if you’ve suffered a muscle strain:

🔥Range of motion:
-passive
-active assisted
-active

🔥Strength:
-isometric
-eccentric
-concentric

🔥Workload:
-light weight/high rep
-moderate weight/moderate reps
-heavy weight/low rep

The progression through these rehab aspects will depend on multiple factors including your specific body & prior fitness level, the severity of the strain, your daily/workout demands, etc and sometimes may take up to 16 weeks so be patient & work with a rehab professional for specific guidance 🙂

10/27/2021

💥Hip Impingement Relief💥
Here’s my own personal hip health series that I created to help with impingement susceptibility on my right side especially with heavier lifting & running.

I use this for PREVENTION since I’m aware of my triggers & potentially aggravating activities & I want to be able to continue with the sports & training programs I currently use.

I also use these same exercises for REHAB if I flare up something from increased activity, trying a new sport or sitting for a long time while traveling.

Depending on my needs, I may adjust sets/reps/weight, do it by itself on a recovery day, or incorporate into my workouts.

The goals here include increasing the joint space, improving dynamic stability & targeting my back, hips & pelvic floor so they’re all working together.

I do this series in the sequence shown above so that by the time I’m getting to loaded squats, I can move through a bigger range since I’m warmed up compared to trying to squat earlier on.

⚠️This is what works for ME & a lot of which I prescribe for patients but remember, your body may need something ra little different so try what feels useful & ask for guidance from a professional if you need more

10/25/2021

Here’s a quick, full body flow to ✨Try Today✨ to get your muscles, nerves & joints moving well + feeling great to start the week.

💫Enjoy!

We Strive To Help People In Austin Live Active, Healthy Lives Without Relying On Pills Or Surgery.

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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7756 Northcross Dr, #100
Austin, TX
78757

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