Keep It Moving PT & Wellness
Our Rendition of "The 10 Essentials"
1️⃣ Always have a route plan with a bailout option. Sometimes we all need to get lost in the woods for a while, but *only for the...
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Keep It Moving PT & Wellness
- 5 days ago
- 2 min
Week 17: PRI Sternal Positional Stretch
Purpose: To open the chest without compromising the lumbar spine, and to promote extension at the level of T1 (first thoracic vertebra)...
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Keep It Moving PT & Wellness
- Sep 18
- 2 min
Week 16: Tibial Controlled Articular Rotations (CARs)
Purpose: To increase tibial internal and external rotation range of motion through active control of the entire motion What It Targets:...
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Keep It Moving PT & Wellness
- Sep 11
- 2 min
Week 15: Standing Foot Screw
Purpose: To establish a strong tripod of the foot in a weight-bearing position. This is when the big toe, the little toe and the heel are...
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Keep It Moving PT & Wellness
- Sep 4
- 2 min
Week 14: Deep Cervical Flexors Isometric Packing
Purpose: To activate the Deep Cervical (neck) Flexor muscles to provide stability for the cervical spine and support the head. It is...
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Keep It Moving PT & Wellness
- Aug 28
- 2 min
Week 13: Half Kneeling Ankle Dorsiflexion with End Range Activation
Purpose: To mobilize the Tibiotalar (AKA Talocrural joint) of the ankle allowing for an increase in dorsiflexion in a neutral ankle...
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Keep It Moving PT & Wellness
- Aug 21
- 2 min
Week 12: Seated Wall Supported Reach
Purpose: To correct anterior rib flare of the lower ribs using activation of the deep core, and to expand the posterior mediastinum...
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Keep It Moving PT & Wellness
- Aug 14
- 2 min
Week 11: Half Kneeling Hip Flexion Hold with Hands Against Wall
Purpose: To maintain stability in a stacked spinal, ribcage and pelvic alignment while maximizing active hip flexion range of motion....
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Keep It Moving PT & Wellness
- Aug 7
- 2 min
Week 10: Standing Left Posterior Hip Joint Capsule Inhibition Stretch
This exercise is based on the science of the Postural Restoration Institute Purpose: To open up the posterior portion of the hip joint...
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Keep It Moving PT & Wellness
- Jul 31
- 2 min
Week 9: Quadruped Core Activation in Maximal Spinal Flexion
Purpose: To isolate and achieve maximal flexion mobility of the pelvis and lumbar spine through activation of primarily the internal...
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Keep It Moving PT & Wellness
- Jul 24
- 2 min
Week 8: Deep Squat Isotonic Holds with Hip Shift and Heels Elevated
Purpose: To use the power of the Adductor muscles and Hip Internal Rotators to open up the hip joints and pelvic outlet to allow for...
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Keep It Moving PT & Wellness
- Jul 16
- 2 min
Week 7: Self-Resisted "M" Belly Breathing
Purpose: To create a negative pressure vacuum to stimulate drainage of the deep lymphatic vessels that reside in the abdomen What It...
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Keep It Moving PT & Wellness
- Jul 10
- 2 min
Week 6: Neutral Hip Clamshell
Purpose: To introduce Frontal Plane movement of the hip (with transverse plane influence) while maintaining a stable core and straight...
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Keep It Moving PT & Wellness
- Jul 3
- 2 min
Week 5: Left Posterior Hip Joint Capsule Inhibition Stretch (PRI)
Purpose: To open up the posterior portion of the hip joint capsule to allow the head of the femur to sit further back into the socket and...
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Keep It Moving PT & Wellness
- Jun 26
- 2 min
Week 4: Split Stance Cable Rotational Chest Press
Purpose: To coordinate thoracic spine rotation and scapular protraction/retraction while utilizing deep core activation and control to...
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Keep It Moving PT & Wellness
- Jun 18
- 2 min
Week 3: Hook-Lying Glute Bridge
Purpose: To coordinate core and Gluteus Maximus/Medius/Minimus activation while lifting hips into extension in a gravity-minimized...
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Keep It Moving PT & Wellness
- Jun 12
- 2 min
Week 2: Hook-Lying Transverse Abdominis March Holds
Purpose: To maintain abdominal bracing throughout a successful march and hold via primarily deep core activation What It Targets:...
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Keep It Moving PT & Wellness
- Jun 5
- 2 min
Week 1: Hook-Lying Pelvis and Ribcage Repositioning with Reach
Exercise: Hook-Lying Pelvis and Ribcage Repositioning with Reach Purpose: To reposition the ribcage so it is stacked vertically over the...
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Exercise of the Week
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