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Follow along with Wendy as she tackles her overhead mobility for the next three weeks! Each routine will follow a similar flow of foam rolling, stretching, active movement, eccentrics and loading. Prescription: 3x/week for 3 weeks 👇🏼 Keep reading to understand the why 💡 Pre Test: gotta know where you started to see if what youre doing is working! Foam roll: Wendy likes to relax her muscles a bit before doing any stretching Stretch: a longer duration hold to lengthen the muscles and joints Active Movement: important to use your own muscles to go through the range that you are trying to gain Eccentric: combines loading and stretching at the same time, yay two for ones! Found to be very effective in improving range of motion. Load: works on stability in the new range! Tag us in your before and after photos if you decide to follow along!

🤰👩‍🍼Pelvic girdle or sacral iliac joint (SIJ) is a common region of pain for women during and after pregnancy. One common test that can help determine the presence of SIJ pain and help us determine the right treatment plan is the Active Straight Leg Raise test. ⭐Feel free to try it at home with a friend if you're wondering if you might be dealing with SIJ symptoms but I HIGHLY recommend you contact a PT if you are dealing with pain. This is just ONE of many many many tests and movements we do to help us determine your treatment plan. Finding the location of pain is easy (👆point to it), treating it is a whole different beast! 🤪 Instructions: 1. Lie on your back with your legs straight and 8 inches apart 2. Raise one leg at a time about 8 inches off the table, keeping the knees straight 3. Rate the difficulty for each leg (0= not difficult, 5=unable to do) 4. Now have a friend place their hands on the sides of your pelvis and squeeze together to provide stability 5. While friend is squeezing, raise one leg up at a time again and rerate Results: if it was easier to perform the leg raise with the squeeze, you may have REDUCED FORCE CLOSURE and would benefit from improving your motor control and improving your posture. Did you have a positive test? Do you deal with SIJ pain? Reach out if you need help! Fellow PTs, do you use this test? It was a nice reminder for me, for sure! #PPPonICE #week3 @icephysio #SIJ #getfitted #getPT1st #movemore #movement #physicaltherapy #rehab #prehab #preventative #crossfitdpt #mobility #strength #stability #crossfitmom #crossfitgirls #momswholift #pregnantandpostpartumwomen #physiosincrossfit

BEAT THE DESK🧑🏾‍💻 Tension in your low back? Try Nicole’s favorite low back release! Lay in a supported bridge position, with a foam roller right at your belt line. From here you have options: 1. Stay here and breathe 2. Hug one knee to the chest and let the other straighten out 3. Let both legs straighten out 4. Lift your legs up towards the ceiling (knees straight or bent) Spend 1-2 minutes in the version of your choice. 😎 This also works great with a yoga block!

21.3 & 21.4 RECOVERY We hope you all had fun with this last workout! This routine pretty much covers it all: 🏋🏼Foam Roll Lats- 30 seconds each side 🏋🏼Foam Roll Pec Stretch- 1 minute hold 🏋🏼Foam Roll Hip Flexors- 30 seconds each side 🏋🏼Hip Flexor Stretch- 30 seconds each side

BEAT THE DESK for a STIFF NECK Try this stretch and strengthen combination to help loosen up your neck. ★ Clasp both hands around your head ★ Let the weight of your arms pull your chin to your chest ★ Hold for 10 seconds ★ Look up, making sure your chin parallel to the floor ★ Perform 5 chin tucks

21.2 RECOVERY #itsSpinal Hey CrossFit athletes, try out this quick 3.5 minute flow to loosen up your lower 🔙. We know you need it! ‣ 30 seconds of prone press ups ‣ 1 minute pigeon pose on the left ‣ 1 minute pigeon pose on the right ‣ 30 seconds QL stretch to the right ‣ 30 seconds QL stretch to the left We will be posting recovery stretches every Monday for the entire open! 💪🏽 2 down, 3 to go!

BEAT THE DESK Sometimes it’s just that simple… Get up, and MOVE! Nicole’s go to: Squats. Get up and do 10 of something. Jumping jacks. Squats. Push ups. Calf Raises. High Knees. Run in place. Dance. Clap your hands. Stepping away from your workspace to move improves blood flow, loosens up muscles and joints, and boots mood. [ Pro Tip: the more silly the move, the more happiness it will bring 🤪 ]

Beat the Desk- Shoulders & Elbows If you work at a computer all day, your arms don’t get much movement. ⌨️ This can lead to pain and stiffness in your shoulders and elbows. So let’s get you MOVING and follow along with this arm flow! It only takes 30 seconds! ⏱

HAPPY MONDAY! The tiny joints and muscles that make up your fingers, wrists and forearms can get tight and overworked when you repeatedly type and mouse all day. ⌨️🖱 Take this quick break to stretch and massage your hands and forearms!

360 Breathing ⏩ Decrease stress!
BEAT THE NURSERY CHAIR 👩🏻‍🍼 360 Breathing 🌬️ This can be started for most moms immediately after birth! Why is this so beneficial and important? 🤰🏽 During pregnancy- ·Ribs flare out ↔️ and diaphragm gets pushed up ⏫ to make room for baby to grow ·Leads to more shallow breaths (yeah, thats why you felt out of breath all the time!) 🫁 Deep breathing benefits- ·Diaphragm and pelvic floor work together, this helps with pelvic floor healing post partum ·Proper breathing (avoiding excessive intra abdominal pressure) helps minimize hernias, diastasis recti, back pain, and prolapse. ·Increases oxygen which promotes healing ·Can decrease stress hormones by affecting our parasympathetic nervous system. 🔑 Key points: we are usually familiar with our ribs expanding out to the side, but often times we forget about the ribs expanding backwards too! Your ribs wrap ALL the way around your body 😜 Give this a try, even if you arent post partum to help with stress! Share with a friend. Save it. Let us know how it goes!

🙌 Happy Friday! This series is for the 👩🏻‍🍼 new moms and 🤰🏽moms-to-be who are spending those long hours ⏳ in the nursery chair nursing or rocking baby to sleep. I remember feeling sooo tight 😩 those first couple months postpartum. These two exercises were my go to for a quick stretch before and after nursing. No equipment needed! The goal for these two is to reverse the hunched over position. 🚪 Doorway pectoral stretch: Place hand in doorway frame and step forward until you feel a stretch at your chest. You can adjust your hand placement higher or lower to get a better stretch for you. Hold for 30secs on each side. ⤴️ ⤵️Midback rotations: Get down on all fours (milk drunk baby staring up at you is optional), place one hand behind head. Rotate through your mid back and aim for feeling a stretch there. You might also feel a stretch at your chest. 5-10 reps on each side! ❓What feels tight after you nurse or rock your baby? ⏬ Let us know in the comments and we will make a post!

PT WORKS! 🤓 Nicole here, sharing my latest physical therapy accomplishment. 🦶🏼 So often I give exercises to my patients and they tell me “Well I can’t do that.” BUT if you practice it, you just might gain that ability back. And here’s ⬆️ the proof! As part of my 30k PT reps in 2021, I dedicated time to working on this movement. Toe dissociation is the ability to extend and flex your big toe and little toes independently of each other. This dexterity plays a huge role in balance and stability of the foot, ankle and the rest of the leg. We often lose this ability because we don’t practice it. I use toe dissociation as a test and an exercise. I was unable to do it on my left side- the struggle was SO REAL (see left foot on video from 11/5). As frustrating as it was to practice something I couldn’t do, I kept at it until I could. Why I decided that I needed to work on this: - There was a clear discrepancy in symmetry here (see how my left toes were unable to dissociate). - My left leg hasn’t been as strong as the right since my knee surgery. I knew that focusing on my knee alone wasn’t enough. I took this inability as a clue to get my entire leg stronger. - I am transitioning into more minimalist shoes and need the foot strength to do that without chancing an injury. - I am working on increasing my running mileage as I train for a triathalon - I was healing a stress reaction injury in my right foot that occurred in December. I still have some work to do, but it is so fun (and motivating) to work on something when you see results.

PT WORKS! 🤓 Nicole here, sharing my latest physical therapy accomplishment. 🦶🏼 So often I give exercises to my patients and they tell me “Well I can’t do that.” BUT if you practice it, you just might gain that ability back. And here’s ⬆️ the proof! As part of my 30k PT reps in 2021, I dedicated time to working on this movement. Toe dissociation is the ability to extend and flex your big toe and little toes independently of each other. This dexterity plays a huge role in balance and stability of the foot, ankle and the rest of the leg. We often lose this ability because we don’t practice it. I use toe dissociation as a test and an exercise. I was unable to do it on my left foot- the struggle was so REAL (see video from 11/5). It was frustrating to practice, but I kept at it until I could. Why I decided that I needed to work on this: - There was a clear discrepancy in symmetry here (see how my left toes were unable to dissociate). - My left leg hasn’t been as strong as the right since my knee surgery. I knew that focusing on my knee alone wasn’t enough. I took this inability as a clue to get my entire leg stronger. - I am transitioning into more minimalist shoes and need the foot strength to do that without chancing an injury. - I am working on increasing my running mileage as I train for a triathalon - I was healing a stress reaction injury in my right foot that occurred in December.