The Fizeek Geeks Videos

Stir the Pot is one of the most underrated exercises for core training. 💪💪💪 What makes it so special? Think of it as an advanced plank! This time you’re holding a plank while creating rotation with your elbows on a stability ball! The exercise forces our core to maintain neutrality while resisting extension and rotation, which is exactly what our core does to protect our spine during dynamic movement! 🏋🏽🏋🏽🏋🏽 Let’s think about stability for a second. Tons of exercises are performed concentrically, but we also need to consider stabilization that occurs isometrically and eccentrically. Each time you take a step, muscles in your body eccentrically control your body from collapsing against gravity. In this exercise, gravity is pushing the spine into extension, forcing my core to control against those forces. As I rotate the ball with my elbows, my core also needs to control my trunk from rotating with the ball. 👍👍👍 As the great Dr. Stuart Mcgill states “So even though sit-ups train the abdominals, psoas, and rectus femoris, the stir the pot exercise places the spine in a more resilient posture so you can really train these muscles hard” 👈👈👈 #coreworkout #core #corestrength #coreexercises #coreworkouts #strength #exercise #physicaltherapy #physicaltherapist #physicaltherapystudent

Looking to embark on your fitness journey with the New Year? Is it hard to find customized workouts in this stay-at-home pandemic? Or are you simply looking for new exercises for the entire body for injury prevention? We hope to answer those questions by offering 2 FREE fitness sessions for 2 individuals! 🔻🔻🔻 Comment “Yes” to be entered in a raffle for free 2 sessions. This giveaway will end next week! We will announce the winners on our story on January 18, 2021! 🔷🔶🔷 If you are a winner, we will send you a link for your 15-minute consultation. 👇👇👇 These virtual sessions will consist of: 1️⃣A 15-minute consultation to understand your work schedule, fitness goals, and lifestyle. 🔻🔻🔻 2️⃣2 free sessions of individualized full-body workouts with science-based exercises delivered virtually. We look forward to seeing you in this journey! 💪💪💪 #workoutathome #homeworkouts #strength #strengthtraining #exercise #weightloss #weightlossmotivation #strong #weightlifting #exercisemotivation #weightlosschallenge

Scapular stability is important for overhead movements and preventing shoulder injuries. Without strong scapular stabilizers, repetitive reaching, throwing, and overhead actions could make you more susceptible to shoulder impingement, muscle strains, and increased strain placed on your rotator cuff muscles. 💪💪💪 Some of the best ways to improve shoulder stability are to workout in CLOSED CHAIN positions! 👇👇👇 Though open-chain exercises are great at isolating single muscles, closed chain exercises are great dynamic exercises that stimulate all the supporting muscles. Closed chain exercises are great in generating balanced eccentric contraction and co-contraction of muscles while adding compressive force in a safe manner to drive joint stability. 🔻🔻🔻 Sign up for our live 1 on 1 training at: https://www.thefizeekgeeks.com/fizeek... - Website: www.thefizeekgeeks.com Blog: www.thefizeekgeeks.com/blog Instagram: https://www.instagram.com/thefizeekgeeks - Disclaimer: When participating in this workout video, be sure to take precautions as your health and safety

Happy Halloween yall! 💪💪💪 We hope you can all have a fun but safe time wherever you are! 🔻🔻🔻 Here's a video reminding everyone to keep up with your workouts no matter where or when it is! I made some camera space in my garage so I'll try to post a little more regularly of the workouts that I do here! 🏋🏻‍♂️🏋🏻‍♂️🏋🏻‍♂️ Disclaimer! The rim is a little under 10' haha! 🏀🏀🏀 #halloween #happyhalloween #legday #workout #vote #strength #strengthandconditioning #strong #verticaljump #verticaljumptraining #jumptraining #fitness #fitfam #instafit #superman #justiceleague #clarkkent #halloweencostume #costume

Just another day. 💆‍♀️💆‍♀️💆‍♀️ #backworkout #coreworkout #core #massage #chiropractor #physicaltherapy #physicaltherapist #dpt #fitness #instafit #gym #gymlife #gymlife💪 #gymlove #gymmotivation #gymrat

Just as important as it is to floss our teeth everyday, we need to remember to floss our joints to preserve their health and break up some of the "gunk." 🦷🦷🦷 Trying these simpler shoulder mobility techniques, or flossing with repetitive motions is a great was to open up your shoulder, chest, and upper back and improve flexibility. 🤽🏽‍♂️🤽🏼‍♀️🤽🏼 These movements can be performed standing or sitting in a chair. You can use a belt, towel, scarf, bath robe belt, anything that you have on hand really. I chose a resistance band because that is what I had readily available. 🧣🧣🧣 Grab the strap with each hand, start with your grip wider than the width of your shoulders. As you start to floss your shoulder more, you should able to bring your hands more narrow. 🏋🏻‍♂️🏋🏿🏋🏽‍♀️ Try to keep your ribs stacked over your hips, avoid over arching in the low back. 💪🏽💪🏽💪🏽 Give it a go and let us know how you feel!

Throwback to when we were still in school learning the ropes… 💪💪💪 FYI, we are still learning the ropes… 🍼🍼🍼 Everyone likes to get their backs cracked! But does it actually fix musculoskeletal problems? To my knowledge, the proposed mechanism of back cracking is a “gapping” of the joints. Like that of cracking knuckles. This may cause pressure changes in the joints which can help with acute pain reduction and temporary improvements in joint mobility. 🔻🔻🔻 We do NOT prescribe to the notion that back cracks are the end all be all treatment for any condition. Back cracks and manual therapy can temporarily improve pain tolerance and range of motion but lasting changes comes from moving and exercising frequently. 🤸🏻‍♀️🤸🏻‍♀️🤸🏻‍♀️ For me personally, I like to roll my upper back on a foam roller to get a nice crack before I hit my exercise routine! 🏋🏻‍♂️🏋🏻‍♂️🏋🏻‍♂️ Never become reliant on passive modalities or techniques that prevent you from doing the work and exercise yourself. There are NO SHORTCUTS to achieving physical therapy goals or fitness goals. Get strong. Strength is good. 💪💪💪 #physicaltherapy #physicaltherapist #DPT #stretching #backcrack #chiropractor #chiro #manualtherapy #glutes #backpain #back #lowbackpain #fitness #exercise #movement #exercisemotivation #exercisetraining #fitnesstraining #fitnesstrainer #personaltrainer #fitfam #instafit #instafitness

Here's part 2 of our neck mobilization series! 🙏🙏🙏 Again, mobility is a piece of the equation. Be sure to check out some of our previous posts for improving neck strength and posture to move your best! 🔻🔻🔻 1️⃣Take a hand towel and fold it hot dog style 🔻🔻🔻 2️⃣Find the stiff segment in the back of your neck and apply a gentle pull forward 🔻🔻🔻 3️⃣Look to the right and left slowly for 15 reps as you apply that pull 🔻🔻🔻 4️⃣Repeat 3 times. 🔷🔶🔷 #neck #neckmobility #neckmobilityexercises #neckmassager #neckmassage #neckpain #neckpainrelief #physicaltherapy #physicaltherapist #fitfam #fitness #instafit #thefizeekgeeks #dpt

For most cases, a stiff and achy neck is normally handled by improving the endurance of the deep neck muscles as well as improving neck and mid-back mobility. 💪💪💪 For myself, the neck has always been a little trickier. Most other parts of the body like the low back and knee can usually find relief of stiffness and soreness by getting stronger. A physical therapist I follow sometimes says “You can’t go wrong with strong”. 🏋🏻‍♂️🏋🏻‍♂️🏋🏻‍♂️ But the neck I’ve found requires a little bit extra. From what I’ve seen I the research is what I’ve highlighted above. Improving neck/mid-back mobility as well as improving the endurance of the deep neck muscles. You might also want to consider what postures throughout the day are aggravating your neck and causing it to be stiffer! ☹️☹️☹️ We have several videos on improving the deep neck muscle endurance, so be sure to check those out. For the neck 4 posts, we’ll highlight some at-home neck stretches that you can do with a towel! 🔻🔻🔻 The first one is a simple mobilization into extension (looking up) 🔶🔷🔶 1️⃣Take a hand towel and fold it hot dog style 🔷🔶🔷 2️⃣Find the stiff segment in the back of your neck and apply a gentle pull forward 🔶🔷🔶 3️⃣Look up for 15 reps as you apply that pull 🔷🔶🔷 4️⃣Repeat 3 times. 🔶🔷🔶 #neck #stiffneck #tightneck #neckpain #strength #strengthandconditioning #athome #stayathome #wellness #exercise #workfromhome #workoutmotivation #exercisemotivation #stretching #stretch #mobility #neckmobility #yoga #weightloss #weightlossmotivation #motivation #thefizeekgeeks #physicaltherapist #physicaltherapy #DPT #trainer #personaltrainer #fitnesstrainer

Colleague call in! 📣📣📣 Physical Therapy is a dynamic and collaborative practice that allows us to bounce ideas off each other. Whenever you’re feeling stumped or in a rut, phone a friend! Here we have one of our classmates @flaco.ed demonstrating a lower extremity stabilization drill that was inspired by rehab for an ACL tear. 🗣👤👥 Proprioceptive exercises combined with external perturbations are a great way to activate a whole chain of muscles required for dynamic/functional stability. These type of exercises have also shown to improve hamstring and quad strength post-ACL reconstruction. 👣🦵🏽🙌🏽 This exercise challenges dynamic balance and postural/core stability throughout the use of a compliant/springy surface (mini-trampoline) as well as self-perturbations produced by the arm swings via the battle ropes. Get ready to feel the burn in your deep foot intrinsic muscles, glute med, and core! ▫️▫️▫️ Some cues to keep in mind: 🔻🔻🔻 ☑️ Maintain an upright trunk ☑️ Knee over ankle ☑️ Firmly press your foot into the trampoline to activate glutes (& prevent knee from caving in) . . . . . . . . #exercise #exercisemotivation #exerciseismedicine #exerciseathome #workout #workoutroutine #workoutmotivation #workoutathome #strength #strengthandconditioning #physicaltherapy #physicaltherapist #dpt #healthylifestyle #wellness #healthcare #medicine #balance #balanceworkout #acl #aclrecovery #aclrehab

Oldie, but goodie. Especially those who are working at home. Stay safe. Stay strong. Stay flexible! ・・・ Seated Spine Mobility for Improved Posture 👩🏻‍💻👨🏻‍💻👩🏻‍💻 Show your spine some love throughout the work day! No fancy equipment or theraband necessary. 💪🏽💪🏽💪🏽 These drills will help alleviate some aches and pains in your mid back (thoracic spine) and lower back (lumbar spine). Regions that often experience a lot of compressive/shearing forces with prolonged sitting. 🎒💼👜 Many of the postural muscles located along the posterior chain of the back attach to the scapula, so what you do at the shoulders can affect the posture of your spine and vice versa. Janda coined these terms Upper Crossed and Lower Crossed Syndrome. It is important to work on the endurance and length of these muscles to help with postural imbalances. ❌❌❌ 1️⃣ Overhead Scapular Retraction 2️⃣ Quadratus lumborum stretch 3️⃣ Shoulder extension/scapular adduction 🔸🔸🔸 Like we’ve mentioned before, it is the VARIABILITY of movements that will help ease rigidity in joints. MOTION IS LOTION (I’m writing this on my tombstone). Even perfect static posture cannot fix everything. So use this video as a break to get up and get moving. We also recommend the use of a standing desk if possible at your workplace. Ensure your moving around every couple of hours throughout the day. . . . . . . . #exercise #exercises #fitness #wellness #health #thefizeekgeeks #physicaltherapy #posture #janda #posturecorrection #desk #desksetup #telehealth #telemedicine #telephysicaltherapist #stayhome #workfromhome #protectyourselfandothers

#Repost @cnn with @get_repost ・・・ Younger people need to take the coronavirus outbreak seriously in order to avoid infecting those who may be more vulnerable to the virus, says Dr. Anthony Fauci, the director of the National Institute of Allergy and Infectious Diseases, during a CNN town hall on Thursday. "It's not just you...it's you and society and the people that are vulnerable."

Adding to our whiplash series, here is a simple how-to for deep neck flexor strengthening. Stay tuned next week for more advanced neck muscle training! 🗣🗣🗣 The chin tuck is one of the most simple exercises you can do to help strengthen the deep neck stabilizer muscles! These muscles include the longus capitis and longus colli! Ever heard of em? 🤦‍♀️🤦‍♀️🤦‍♀️ Strengthening these muscles can actually help decrease neck pain and headache due to their role in postural stability. 🔶🔷🔶 Despite the greatness of this exercise, many individuals will compensate by using their larger neck musculature such as the sternocleidomastoid and the scalenes. This may, in fact, be the mechanical problem of why they had neck pain in the first place! 🔷🔶🔷 In the clinic, I actually see many patients making the mistake of overcompensation. 🏋🏽🏋🏽🏋🏽 Watch the video for some of the cues that I normally give to help perform this exercise correctly!

#throwbackthursday with a Groin Strain Rehab post from Kay! ・・・ Groin Strain Rehab 🏋🏻‍♀️🤸🏻‍♀️🧘🏻‍♀️ A groin strain occurs when the adductor muscles of the inner thigh or front of the hip are forcefully overstretched or tear. Groin strains commonly occur with athletes or anyone performing high intensity movements such as sprinting, jumping, cutting, or kicking. A strain can be a result of muscle overuse or a sudden contraction without proper warm up. 🥶🥶🥶 Depending on the severity or grade of the injury, swelling can occur within minutes or hours. Common symptoms include a deep ache, tightness, weakness, potentially bruising. A physical therapist can assess pain or weakness using special tests and palpation to determine the specific location of the injury. 🦴🦴🦴 Once past the acute phase injury, a PT can create a plan to improve motion, strength and promote safe return to activity. Here are some exercises to help strengthen the inner thigh and groin to rehab and prevent further injury. It is important to strengthen these muscles with isometric, concentric, and eccentric contractions to prepare for various different motions. 💃🏻🏃🏻‍♀️🏄🏻‍♀️ 1️⃣ Bridges with adduction: Gently squeeze ball between knees. Squeeze your glutes and lift your hips towards the ceiling 2️⃣ Lateral Sliders: Use a towel or paper plate to slide the leg laterally while performing a lunge on the stance leg. Perform on both legs. Progress by standing on a step for increased depth. 3️⃣ Copenhagen plank: Hold a side plank for an isometric contraction. Progress to hip drops to eccentrically load the adductor. To challenge even further, straighten the legs. 🔻🔻🔻 If pain persists while performing these exercises, please stop. This information is not intended to diagnose or take the place of medical advice. . . . . . . #exercise #exercises #fitness #wellness #health #thefizeekgeeks #physicaltherapy #reh

Why you should Nordic? 🤔🤔🤔 Can we really be a physical therapy Instagram without talking about the famous Nordic Hamstring Curl? 😶😶😶 What is the Nordic hamstring curl? ⬇️⬇️⬇️ The Nordic hamstring curl is an eccentric exercise (similar to our recent post) for the hamstrings. As you lower down to the ground your knee straightens. The hamstring is acting as your body’s brakes to prevent your face from falling straight to the ground. You are training CONTROL 🏋🏾‍♀️🏋🏾‍♀️🏋🏾‍♀️ This is similar to your body landing from a step. As your foot hits the ground, gravity (sometimes!) pushes your knee into extension and your hip into flexion. In that split second, your hamstring acts as the brakes to control the body from falling. If you never train your hamstring to control those motions, you might be at higher risk of hamstring injuries! ⛹️‍♀️⛹️‍♀️⛹️‍♀️ The literature is very clear on Nordic hamstring curls being a strong defense against hamstring injuries. Even if you don’t incorporate Nordics, please consider adding a form of eccentric hamstring strengthening to your workouts! 💪💪💪 Source: Am J Sports Med. 2015 Jun;43(6):1316-23. doi: 10.1177/0363546515574057. Epub 2015 Mar 20. ⬇️⬇️⬇️ #physicaltherapy #fitness #hamstringworkout #hamstrings #hamstringstretch #hamstringrehab #hamstringrehab #hamstringsworkout #hamstringcurls #hamstringstrain #hamstringmobility #hamstringmobility #strength #strengthtraining #strengthquotes #physicaltherapist #physicalhealth #thefizeekgeeks

Not able to workout due to crazy schedules and taking care of the kids? 👶👶👶 Obviously taking care of the famz is the higher priority in any case, but there are always ways to sneak in a workout in almost any situation! 🏋🏾‍♀️🏋🏾‍♀️🏋🏾‍♀️ In this video, I’m performing my own version of a backward sled pull with a child in the wagon! Create your own form of exercise with your kids! Grab your son, daughter niece or nephew and do some squats or presses! No need to get fancy just be safe! 🙏🙏🙏 Find those opportunities to move and grow! ⬇️⬇️⬇️ #workout #fitness #weightloss #weightlosstransformation #womenshealth #weightlossmotivation #strength #strengthtraining #workoutwithkids #momworkout #motherworkout #workoutformoms #workoutformom #kidworkout #dadbod #workoutfordads #workoutfordad #fitfam #familyworkout #physicaltherapy #physicaltherapist #dpt #wellness #moveforward

I am fully recovered from Bell's Palsy! 🔔🔔🔔 It was a long 3 weeks, but the left side of my face is moving again! 🤪🤪🤪 Was it hard? You bet! 🔥🔥🔥 Physically I was not in pain, but it was indeed mentally draining to walk out with only half of my face working and having to face people. (pun intended) 😔😔😔 In these moments, I was illuminated by how much I cared about what people thought of me and how I desired that people would see me as a dude who has it together. I realized those thoughts could govern my life if my hope was misplaced. 😱😱😱 Thank you to Jesus Christ for reminding me of my inadequacies, but being the true constant, victory and hope that I could trust in! 🙏🙏🙏 Thank you to friends, family, and the TFG FAMZ for all the support and for helping to put me in the right perspective! 🙌🙌🙌 Feel free to send us a message or comment if you or you know someone going through Bell’s Palsy! 👏👏👏 #bellspalsy #bellspalsyrecovery #rehabilitation #physicaltherapy #physicaltherapist #fitness #fitfam #neuro #neurological #nerves #nervepain #nerveinjury #face #strong #strength #strengthtraining #kanye #rehab #instafit #bellspalsyface #exercise #wellness #training