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Posted by on Feb 6, 2023 | 0 comments

Why Physical Therapy BEFORE Surgery Is Important

Is there something you can do before you have surgery to help you heal faster or progress quicker?

Absolutely there is. Pre-habilitation, or prehab, exercises are just as important as after you have surgery. Okay, so let’s talk shoulders for example. There’s a lot of people getting shoulder surgeries. Some of the doctors now, and as physical therapists we totally agree with this, are recommending therapy pre-surgery, just so you can maintain or increase your range of motion. This will help maintain some strength levels depending upon what the injury is or what they’re going to need surgery for. At the very least you will want tomaintain as much function as you can prior to going into surgery.

We’ve found a lot of good success with this when we’ve been given the opportunity to work with people before they have a surgery. Probably the ones we get the most of are knee patients, especially the total knees replacements, and they send them in here to maintain their range of motion as well as to keep a functional strength level within their pain tolerances. What these patients have found is that they do better after surgery simply because they’re going in better prepared. They haven’t lost as much range of motion and they’re more functionally strong. Keeping your blood flowing and muscles strong is very important prior to surgery.

Our recommendation is you should train for a surgery just like you would train for an athletic event. If you prepare in that way, most people will come through much better and faster. So what we’re going to do is give you some exercise and moving suggestions if you have a surgery coming up, starting with shoulders.

Subscribe and follow along to our YouTube channel where we will show you some simple exercises you can do at home to prepare for surgery.

For further questions, visit us at our website.

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Posted by on Jan 9, 2023 | 0 comments

What Is Over Fat?

Wishing everybody happy holidays and with the first of the year, everybody wants to lose weight. It is always the number one resolution. So we’re going to talk a little bit about that. Typically what happens, you go to a doctor’s office and they take a BMI. All that really is measuring is height and weight. And then it puts you in a category. You are underweight, you are overweight, you’re obese, etc., but it doesn’t tell you where the body fat is. It doesn’t tell you how much muscle mass you have. So some Australian researchers have done a study and they’ve come up with a different method that’s very easy to use. And this is measuring whether somebody’s “over fat.”

Over fat they are defining as abdominal fat, fat in the abdominal cavity. The more dangerous fat, according to the researchers, is fat that’s carried on your belly, around your midline. This has more medical complications than just being fat all over. So just the fat that’s underneath the skin.

What they are saying is this has a lot of health risks. It’s a different type of fat. A way to measure that is you take a tape measure,  and you measure your waist at your belly button level, not where you wear your pants. That can be two different sizes. Measure your waist right at your belly button level. Then take half of your height in inches. So if you’re six foot, that would be 36.

So if your abdominal size measures less than 36, you would not be considered over fat according to this. Over that, you would be, regardless of what a BMI says. So a way to start the new year, easy check, see where you’re at. Maybe something you want to work on. If you have further questions, contact us at

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Posted by on Dec 6, 2022 | 0 comments

How To Measure Ankle Mobility

Mark and Brian coming at you for Fitness4Life. Happy holidays to you all. What we’re going to talk about today is ankles, and the reason we’re going to talk about ankles is because the research shows that a lack of ankle mobility can cause all kinds of problems from your foot and ankle, to your knee, to your hip, to even your lower back. This can stem from not having enough movement in your ankle, so it affects your walking, how you go up and down the stairs, and your exercises. One reason why a lot of people will walk with their feet pointed out is because they don’t have enough ankle mobility for them to point it straight. So for their body to make up for that, they turn their feet out because then they don’t have to bend their ankle as much.

It’s also been linked to injuries in athletes with knees, hips, and lower back. What a lot of people don’t realize is how important the ankle is to everything else because when you stop and think about it, the only thing touching the ground is your two feet. So if your feet go, and the mobility and stability in those joints go, the rest of the health of the body is going to be determined by that. What we’re going to do today is give you some exercises to do if you are lacking that mobility in your ankle, but we’re going to show you how you can determine if you are lacking in ankle mobility first.

We’re going to have my colleague here stand over here, and we use his right foot. I made a line on the ground so this would be a wall typically or a box like this, but you’re going to come four inches out from the wall.

His toes is going to be right on that line, foot straight and keeping his heel down. All he’s going to do is bend his knee and see if he can touch his knee to that wall. At a normal range, he should be able to touch his knee to the wall For those of you who like numbers, 40 degrees is what’s considered normal.

That’s a simple way to measure and you need to do both sides because there can be discrepancies. Measure it, see how you do.

Subscribe and follow along to our YouTube channel where we will show you some simple exercises you can do at home to increase your ankle mobility.

For further questions, visit us at our website.

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Posted by on Nov 14, 2022 | 0 comments

What Is A Functional Movement Screening?

What I want to talk to you about this month is something new we are offering here at the clinic. It is called a Functional Movement Screening. This is a test consisting of seven different movement patterns that are based on primitive patterns, meaning primitive patterns are how we all learned to get up from the ground as an infant. These weren’t taught to us. So an infant, when you pay attention to them, you’ll notice that they start on their back, then they eventually go to their stomach, then they go to where they’re leaning up, then they will go to half kneeling, sitting, eventually standing.

So there’s a bunch of movement patterns that we all have that we are born with. It’s not taught to us, but it’s how we go from the ground to standing. So these seven tests are a way of measuring how people move now, because a lot of times there can be deficiencies in movement or asymmetries. So one side doesn’t move the same way that another side does. So this is a screening, and all that means is it’s going to give us a chance to look at how you move, that looks at seven different patterns. With these patterns we will see what motions or movements need to be worked on. So is there a mobility problem, meaning that you have a lack of motion somewhere in a joint which can lend itself towards an injury? Is there a lack of stability where you can’t stabilize your body well which could be a precursor to an injury? We will find out!

Also with this functional movement screening, you’re going to get a printout of an exercise program to be doing at home that does not require any equipment. It will also explain the movement patterns, the importance of them and what you might need work on. What this does not do is tell you that if you don’t score well on this test, you’re going to get injured. It’s just, like I said, a screening. We’re starting to do it  on our athletes, and the general population because it gives them a chance to see, “Okay, what can I work on to help me possibly not get injured, or at least to be able to move better so I don’t start getting aches and pains.” We are now offering this service in our clinic here. If you are interested in this, contact us at

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Posted by on Oct 17, 2022 | 0 comments

Why The Deadlift Exercise Is So Important

What we’re going to talk about today is a prime movement that everybody should be able to do because whether they realize it or not, and they do it in everyday life. That movement is called a deadlift.

What people don’t realize, as soon as you say deadlift, they think of going in their gym, lifting a big, heavy weight, and they get scared. A deadlift is picking a bag of groceries up off the ground, picking a child up. or picking a pet up. I’ve known people that have thrown their back out from picking up a pen before.

You’re always going to do deadlift. When did you first learn a deadlift? As an infant. It’s how you got up off the ground and went to standing. So you actually learned that without being taught that. Unfortunately, as you age,  people get away from that, or they start changing the mechanics. So, it’s a movement that you need to do.

We’re going to show you how to start progressing into being able to do it at home safely and correctly. You don’t have to go to a gym, you don’t have to lift big, heavy weights. 

Subscribe and follow along to our YouTube channel where we will show you some how to properly – and correctly – do a deadlift so you do not get hurt.

For further questions, visit us at our website.

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Posted by on Sep 12, 2022 | 0 comments

Why Strengthening Your Gluteal Muscles Is So Important

This month what we’re going to talk about is glute exercises, or the backside. When we look at the glute area, that mid portion by the pelvis, kind of the center of the body, everything from the ground up goes through that area. Everything from the top down goes through that area. So it’s kind of like Grand Central Station of your body, if you will.

So, what we’re looking at, people sit a lot of times, or do so much sitting, a lot of times they get weak glutes from that. Dr. Stuart McGill calls this gluteal amnesia, which just means that the muscles kind of went on break, and they almost forget how to fire, because people aren’t using them. It is a very important muscle. It’s the largest muscle in the body, and probably the strongest, and you need it for everything that you do, basically.

Brian and I just read a study where they reviewed a bunch of different studies that were done out there, on which are the best glute exercises to do. So because of that, what we’re going to do is go over some different types of glute exercises that you can do at home on your own. These are rated the best exercises for strengthening and training your glutes.

Subscribe and follow along to our YouTube channel where we will show you some exercises you can do at home to strengthen your glute muscles.

For further questions, visit us at our website.

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