Altus Performance Physical Therapy

Get Strong With Me 💪

Kettlebells are👌for building strength, stability, stamina, and resilience while moving in functional patterns.

They don’t let you compensate, keep ya honest, and even a lightweight KB can challenge you.

I designed this sequence to hit full body, get a little cardiovascular input, and work my legs with a weight light enough for my shoulders to tolerate.

Let’s flow!
1️⃣ KB Swing x3
2️⃣ Windmill x3
3️⃣ Squat Thruster x3
🎯 4 rounds > Switch Sides > for 5 rounds total

Pssst this comes out to 250 squats total so do only as many rounds as you feel good with.
Don’t push into pain, instead ask what it would be coming from and modify as needed 😉

Ready to feel better? Move better?
DM or 🔗 in bio to schedule FREE consult

Stop sitting on “sitting bone” pain! 🛑

Pain around the bottom of the pelvis, especially when sitting, driving, or running, can be persistent and frustrating. One common cause is hamstring tendinopathy, aka irritation where the hamstring tendons attach to the bottom of the pelvis.

Graded strengthening can help improve tendon capacity, build resilience, and gradually reduce pain. 💪

Here are 3 functional exercises aimed at doing just that:

1️⃣ Eccentric Hip Extension - firing both the Hamstrings and Glutes (like you do when you walk), focusing speed with the kick and control with the return, effectively putting a high load on the tendon as it has to lengthen.
2️⃣ Eccentric Hamstring Curl - targeting the hamstrings specifically as they perform their main job of controlling the knee
3️⃣ Single Leg RDL - now we’re closing the kinetic chain and working the posterior chain complex. Slight bend of the standing leg, spine long, hinge from the hip, keeping the weight close to your standing leg.

🎯 Add weight gradually and avoid pushing through pain. Duh!

⚠️ Disclaimer: Pain in this area can have many different causes. Avoid self-diagnosing and seek an experienced clinician for a full assessment and individualized treatment plan.

Ready to get back to sitting, running, and moving without pain?
📩 DM Altus to set up a FREE consultation.

Stop sitting on “sitting bone” pain! 🛑

This time we’re upping the difficulty by adding an unstable surface, forcing the hamstrings to work harder with the posterior pelvic complex. 💪

Try these 3 exercises, progressing from double to single leg:

1️⃣ Long Lever Ball Bridge - squeeze the glutes to lift the pelvis, hamstrings are long and really only playing a minor role here.
2️⃣ Short Lever Ball Bridge - with the hamstrings in a shorter position, pressing into the ball for hip extension becomes more difficult.
3️⃣ Ball Bridge with Hamstring Curl - combining the first two movements allows you to perform an active hamstring curl in unstable conditions, demanding stability, control, and strength.
👉 Now perform all the same movements using just 1 leg at a time. You may soon realize one leg is quite a bit stronger than the other! Remember, pushing through pain doesn’t help, don’t do it!

⚠️ Disclaimer: Pain in this area can have many different causes. Avoid self-diagnosing and seek an experienced clinician for a full assessment and individualized treatment plan. Duh!

Ready to move better & feel better?
📩 DM Altus to set up a FREE consultation.

Stop sitting on “sitting bone” pain! 🛑

Pain at the bottom of the pelvis, especially when sitting, driving, or running, can be persistent and frustrating. One common cause is hamstring tendinopathy, where the hamstring tendons attach to the bottom of the pelvis.

Graded strengthening at different muscle lengths can help improve tendon capacity, build resilience, and gradually reduce irritation. 💪

Try these 4 simple, no-equipment exercises:

1️⃣ Short Lever Heel Bridge - push through the heels to better target your Hamstrings (and glutes!)
2️⃣ Long Lever Heel Bridge - placing the feet further away from your butt increases the difficulty
3️⃣ Single Leg Heel Bridge - isolate one leg at a time to avoid compensations
4️⃣ Heel Bridge Walk Outs - oof! don’t let the pelvis rock, this one is a toughie!

Progress gradually and avoid pushing through significant or worsening pain.

⚠️ Disclaimer: Pain in this area can have many different causes. Avoid self-diagnosing and seek an experienced clinician for a full assessment and individualized treatment plan. Duh!

Ready to move better & feel better?
📩 DM to set up a FREE consultation.

Treating the injury is one thing. Treating the person is another. ❤️‍🩹

Stress, lifestyle, sleep, responsibilities… all of those factors play a role in your healing process. So let’s talk about them.

Ready to feel better?
DM to get 25% off your first visit now through end of September 💪

Push ups but make them ~girly~ 💪

Got a nagging pain that won’t go away?
Let’s fix it 🤜
25% OFF your first visit or through the end of September.

You have to identify and address the root cause of a problem in order to facilitate a long term solution. That’s what sets Altus a part. We dive deeper. 🏃‍♂️

Ready to move better? Feel better? Get out of pain?
DM or 🔗 in bio to learn more.

Movement is medicine 💪

Not sure where or how to start? Need help with a routine? Scared to make an injury worse?
DM or 🔗 in bio to schedule a FREE consultation

Learning to kegel in supported positions is the FIRST step.
From there, the pelvic floor needs to be trained to operate under the conditions in which it is failing you.

If you are doing kegels but still having issues with leaking when you laugh, cough, sneeze, or higher intensity exercises like jogging or jumping...

Your problem likely isn’t a lack of strength, it’s a problem of your *awareness of your pelvic floor position* in the moment and *coordinating its contraction*.

Ready to live leak-free?
DM or 🔗 in bio to book a FREE consultation

Do you know which floor you typically live on?

If you have issues with leaking, heaviness, pelvic pain, painful in*******se, maybe low back or hip pain? You might need to see a PT 😉
DM or 🔗 in bio to book a FREE consultation

Shoutout to Institute Clinical Excellence for the A-frame house analogy 🏡