[PR] Gain and Get More Likes and Followers on Instagram.

#cornerstonetherapyandwellness

11 posts

TOP POSTS

#repost from @milot_physio_joga
Do you ever get wrist pain in Joga, yoga, plank, etc? You're not alone! It's a common problem!
.
Check out my latest blog for 4 tips on how to address this problem and get rid of wrist pain for good!
.
Link in bio or visit http://ow.ly/vJ8f30ggVwh .
#wristpain #yogawrists #cornerstonetw #cornerstonetherapyandwellness #wristextensors #rotatorcuffstrength #carpaltunnel #corestrength #rehabilitate 📷: @milot_physio_joga

Day 10: Stretching for Runners
.
🔟BREATHE!
.
Breath is so important when running!! So many runners (especially new runners) complain of side stitches and/or difficulty breathing mid run. Quite often the source of this pain is the diaphragm. .
✅The diaphragm muscle assists in breathing. As we inhale, air goes in and the diaphragm contracts and lowers. As we exhale and air goes out, the diaphragm moves back up to its resting position. Just like getting a charley horse in your calf, side cramps when running are often spasms of the diaphragm due to fatigue from overwork. Practicing proper diaphragmatic breathing technique will help to reduce spasms and increase the efficiency of your breath when running
.
▪️sit or lie down in a comfortable position
▪️place your right hand on your belly and left hand on your chest
▪️keeping your chest quiet, inhale through belly only for a count of 3. Try pushing your belly into your right hand as you inhale
▪️pause at the top
▪️exhale through your belly for a count of 3
▪️pause at the bottom
.
Repeat this for 10 breaths before each run to wake up that diaphragmatic breath
.
⚠️Remember! Keep your chest and shoulders relaxed. The breath should come from the belly!
.
Hope you enjoyed this 10 day running series! It's supposed to be a beautiful fall weekend (in both my homes!) so happy running my friends!! 🏃🏃‍♀️
.
#fallrunningisthebest #diaphragmaticbreathing #breath #runningbreath #physiotherapy #joga #cornerstonetw #cornerstonetherapyandwellness

Day 9: Stretching for Runners
.
9️⃣Good old ITB Stretching...with a little thoracic kick!
.
This stretch is often done incorrectly but if targeted properly, you can get at the ITBand which is a thick band of connective tissue that runs down the lateral side of your thigh. It starts at the hip and crosses the knee joint assisting in Flexion of the knee. The most common symptom of ITB Syndrome is pain on the lateral knee especially when walking/running down hills
.
▪️to stretch the left ITB (as in the picture), cross the right leg in front
▪️really press the inside of your left foot into the floor as you draw your hip to the left
▪️play with the angle until you feel a good stretch on the outside of that thigh
.
🔥for an added kick, reach your hands over head and side bend to the right. This will open up the left intercostals and QL!
.
Happy Stretching! See you tomorrow for the last day of the series! Hope you're enjoying it! 🏃🏃‍♀️
.
#runningman #itbandsyndrome #itband #itbandstretch #physiotherapy #cornerstonetw #cornerstonetherapyandwellness #niagaraathletics

Day 2 "Stretching for Runners"
.
2️⃣Pigeon Pose with Knee Flexion
.
This guy is a beauty because it hits so many muscles at once! In this picture the right glutes & external rotators are being stretched along with left hip flexors & quads. So much bang for your buck!!
.
Start in pigeon pose by placing the right knee behind the right wrist, and right foot behind the left wrist. Extend your left leg straight back and slowly lower to your forearms with your hips square to the ground. .
Then, IF (and only if) your body allows, bend your left knee and reach around with your left hand to increase the intensity of the stretch. You may want a belt to assist you here if that foot feels just too far away. I recommend doing this stretch only when you're warmed up and don't push into pain (true for all stretches). Also, keep in mind you want to keep your hips low...my hips are tighter than most so if yours sink lower than imaged here...all good!
.
Enjoy! And have a good run! 🏃‍♀️🏃
.
#stc #stcatharines #rehabilitation #physio #physiotherapy #physioforrunners #cornerstonetherapy #cornerstonetherapyandwellness #cornerstonetw #dtstc #ourhomestc

Thought Provoking Thursday! 🤔
.
Wherever you are right now...look up! If you're in public, how many people are on their phones with their shoulders and upper back rounded and head forward? Yuck!! 😫
.
This oh so common posture is called "text neck" or "iHunch" or "iPosture". .
Whatever you call it...it's not good! And it's becoming a severe problem!
.
💡From a Physio/biomechanical perspective, this chronic posture is extremely detrimental to the spine. Think about it. Our head is heavy (approx 12lbs) That's like a giant bowling ball sitting on top of our spine. When the neck is bent forward 60 degrees (when texting), the stress on the neck is equivalent to 60 pounds (now that's 5 adult sized 10 pin bowling balls...the big ones!) Ouch!
.
💡Interestingly, a New York Times study found that this posture not only impacts us physically but also alters our mood! We know that posture reflects our emotional state (people with clinical depression adopt this "text neck" posture) but this study showed that posture also INFLUENCES our emotional state
.
Adopting this posture can lead to lower self-esteem, increased fear, and negative recall bias (remembering bad facts more than good ones). It also influences our behaviors making us less assertive!
.
So stand tall, shoulders back, chin tucked and next time you reach for your phone...maybe...don't!
.
Link to the article on my Facebook page if you're interested: Milot Physio & High Performance Training

Happy Thanksgiving from #cornerstonetherapyandwellness .
It's a painting weekend over here. Floors go in this week. Opening day should be soon!! 🤞

Do you ever get wrist pain in Joga, yoga, plank, etc? You're not alone! It's a common problem!
.
Check out my latest blog for 4 tips on how to address this problem and get rid of wrist pain for good!
.
Link in bio or visit www.milotphysio.com
.
#wristpain #yogawrists #cornerstonetw #cornerstonetherapyandwellness #wristextensors #rotatorcuffstrength #carpaltunnel #corestrength #rehabilitate

Day 8: Stretching for Runners
.
8️⃣Tibialis Anterior
.
▪️start kneeling with feet & knees together and tops of feet on the floor
▪️place both hands on the floor behind you (fingertips facing forward)
▪️progress as able to flat hands, bent elbows, on forearms
▪️final stage, maybe lift knees off the ground - don't force it. Only lift your knees if it feels good
.
You should feel a stretch into the tops of your feet, ankles and shins
.
This is a great release for the anterior shin & the Tibialis Anterior muscle. Tib Ant's primary action is Dorsi Flexion (bringing the toes up towards the shins). Think about how many times you recruit this muscle when running?! After a run give him a good stretch...he's worked hard for you...you owe him!!
.
#tibialisanterior #runningmuscles #stretching #physiotherapy #physio #cornerstonetw #cornerstonetherapyandwellness #stcatharines

Floors are in! It's starting to look a lot like a clinic! Opening day will be SOON 😀😀
.
#cornerstonetw #cornerstonetherapyandwellness #physioniagara #physio #physiotherapy #stc #dtstc #ourhomestc

MOST RECENT

#repost from @milot_physio_joga
Do you ever get wrist pain in Joga, yoga, plank, etc? You're not alone! It's a common problem!
.
Check out my latest blog for 4 tips on how to address this problem and get rid of wrist pain for good!
.
Link in bio or visit http://ow.ly/vJ8f30ggVwh .
#wristpain #yogawrists #cornerstonetw #cornerstonetherapyandwellness #wristextensors #rotatorcuffstrength #carpaltunnel #corestrength #rehabilitate 📷: @milot_physio_joga

Do you ever get wrist pain in Joga, yoga, plank, etc? You're not alone! It's a common problem!
.
Check out my latest blog for 4 tips on how to address this problem and get rid of wrist pain for good!
.
Link in bio or visit www.milotphysio.com
.
#wristpain #yogawrists #cornerstonetw #cornerstonetherapyandwellness #wristextensors #rotatorcuffstrength #carpaltunnel #corestrength #rehabilitate

Floors are in! It's starting to look a lot like a clinic! Opening day will be SOON 😀😀
.
#cornerstonetw #cornerstonetherapyandwellness #physioniagara #physio #physiotherapy #stc #dtstc #ourhomestc

Happy Thanksgiving from #cornerstonetherapyandwellness .
It's a painting weekend over here. Floors go in this week. Opening day should be soon!! 🤞

Thought Provoking Thursday! 🤔
.
Wherever you are right now...look up! If you're in public, how many people are on their phones with their shoulders and upper back rounded and head forward? Yuck!! 😫
.
This oh so common posture is called "text neck" or "iHunch" or "iPosture". .
Whatever you call it...it's not good! And it's becoming a severe problem!
.
💡From a Physio/biomechanical perspective, this chronic posture is extremely detrimental to the spine. Think about it. Our head is heavy (approx 12lbs) That's like a giant bowling ball sitting on top of our spine. When the neck is bent forward 60 degrees (when texting), the stress on the neck is equivalent to 60 pounds (now that's 5 adult sized 10 pin bowling balls...the big ones!) Ouch!
.
💡Interestingly, a New York Times study found that this posture not only impacts us physically but also alters our mood! We know that posture reflects our emotional state (people with clinical depression adopt this "text neck" posture) but this study showed that posture also INFLUENCES our emotional state
.
Adopting this posture can lead to lower self-esteem, increased fear, and negative recall bias (remembering bad facts more than good ones). It also influences our behaviors making us less assertive!
.
So stand tall, shoulders back, chin tucked and next time you reach for your phone...maybe...don't!
.
Link to the article on my Facebook page if you're interested: Milot Physio & High Performance Training

Day 10: Stretching for Runners
.
🔟BREATHE!
.
Breath is so important when running!! So many runners (especially new runners) complain of side stitches and/or difficulty breathing mid run. Quite often the source of this pain is the diaphragm. .
✅The diaphragm muscle assists in breathing. As we inhale, air goes in and the diaphragm contracts and lowers. As we exhale and air goes out, the diaphragm moves back up to its resting position. Just like getting a charley horse in your calf, side cramps when running are often spasms of the diaphragm due to fatigue from overwork. Practicing proper diaphragmatic breathing technique will help to reduce spasms and increase the efficiency of your breath when running
.
▪️sit or lie down in a comfortable position
▪️place your right hand on your belly and left hand on your chest
▪️keeping your chest quiet, inhale through belly only for a count of 3. Try pushing your belly into your right hand as you inhale
▪️pause at the top
▪️exhale through your belly for a count of 3
▪️pause at the bottom
.
Repeat this for 10 breaths before each run to wake up that diaphragmatic breath
.
⚠️Remember! Keep your chest and shoulders relaxed. The breath should come from the belly!
.
Hope you enjoyed this 10 day running series! It's supposed to be a beautiful fall weekend (in both my homes!) so happy running my friends!! 🏃🏃‍♀️
.
#fallrunningisthebest #diaphragmaticbreathing #breath #runningbreath #physiotherapy #joga #cornerstonetw #cornerstonetherapyandwellness

Day 9: Stretching for Runners
.
9️⃣Good old ITB Stretching...with a little thoracic kick!
.
This stretch is often done incorrectly but if targeted properly, you can get at the ITBand which is a thick band of connective tissue that runs down the lateral side of your thigh. It starts at the hip and crosses the knee joint assisting in Flexion of the knee. The most common symptom of ITB Syndrome is pain on the lateral knee especially when walking/running down hills
.
▪️to stretch the left ITB (as in the picture), cross the right leg in front
▪️really press the inside of your left foot into the floor as you draw your hip to the left
▪️play with the angle until you feel a good stretch on the outside of that thigh
.
🔥for an added kick, reach your hands over head and side bend to the right. This will open up the left intercostals and QL!
.
Happy Stretching! See you tomorrow for the last day of the series! Hope you're enjoying it! 🏃🏃‍♀️
.
#runningman #itbandsyndrome #itband #itbandstretch #physiotherapy #cornerstonetw #cornerstonetherapyandwellness #niagaraathletics

Day 8: Stretching for Runners
.
8️⃣Tibialis Anterior
.
▪️start kneeling with feet & knees together and tops of feet on the floor
▪️place both hands on the floor behind you (fingertips facing forward)
▪️progress as able to flat hands, bent elbows, on forearms
▪️final stage, maybe lift knees off the ground - don't force it. Only lift your knees if it feels good
.
You should feel a stretch into the tops of your feet, ankles and shins
.
This is a great release for the anterior shin & the Tibialis Anterior muscle. Tib Ant's primary action is Dorsi Flexion (bringing the toes up towards the shins). Think about how many times you recruit this muscle when running?! After a run give him a good stretch...he's worked hard for you...you owe him!!
.
#tibialisanterior #runningmuscles #stretching #physiotherapy #physio #cornerstonetw #cornerstonetherapyandwellness #stcatharines

Day 2 "Stretching for Runners"
.
2️⃣Pigeon Pose with Knee Flexion
.
This guy is a beauty because it hits so many muscles at once! In this picture the right glutes & external rotators are being stretched along with left hip flexors & quads. So much bang for your buck!!
.
Start in pigeon pose by placing the right knee behind the right wrist, and right foot behind the left wrist. Extend your left leg straight back and slowly lower to your forearms with your hips square to the ground. .
Then, IF (and only if) your body allows, bend your left knee and reach around with your left hand to increase the intensity of the stretch. You may want a belt to assist you here if that foot feels just too far away. I recommend doing this stretch only when you're warmed up and don't push into pain (true for all stretches). Also, keep in mind you want to keep your hips low...my hips are tighter than most so if yours sink lower than imaged here...all good!
.
Enjoy! And have a good run! 🏃‍♀️🏃
.
#stc #stcatharines #rehabilitation #physio #physiotherapy #physioforrunners #cornerstonetherapy #cornerstonetherapyandwellness #cornerstonetw #dtstc #ourhomestc

Day 1 of a 10 day (2 week) series "Stretching for Runners"
.
In these 10 simple stretches we will target all the key muscle groups used in running. No equipment needed! Just your running shoes and a little post-run sweat 💦 .
1️⃣Scalenes: the scalenes are a group of 3 muscles that live on the side of your neck and are considered "accessory muscles of respiration". As our resp rate increases (with exercise) these guys kick in to help out. Often they fire more than we would like, leading to neck and shoulder pain and/or cramps when running
.
The stretch illustrated here is a global stretch targeting the scalenes as a group. Stay tuned in another series for tips on how to isolate them and stretch just one at a time!
.
Happy Running!! 🏃‍♀️🏃
.
#running #runnersedge #runningniagara #physio #physiotherapy #stcatharines #stc #ourhomestc #dtstc #stretchtherapy #cornerstonetherapyandwellness #cornerstonetherapy #cornerstonetw

So excited to be a part of the new Cornerstone team in St. Catharines! Now accepting new patients for Physiotherapy and Joga. Come on by and tell your friends 😀
.
Also website is updated with new contact information. While you're there, have a listen to my recent podcast about Joga! www.milotphysio.com
.
#stcatharines #stc #niagara #stcath #physiotherapy #physio #rehabilitation #sportsrehab #yoga #joga #jogaworld #cornerstonetherapy #cornerstone #cornerstonetherapyandwellness #ourhomestc #dtstc #cornerstonetw

Most Popular Instagram Hashtags