Quad Stretch Variations PDF

Hi everyone I made a PDF file of 8 different quad stretch variations. It has picture of each stretch, of me demonstrating the exercise, and some instructions next to each picture. It is at no cost to you and no sign up required! Leave a comment if you downloaded it! It would mean a lot if you would let me know what you think! Book value: $19.99 $0.00 no cost to you!

Balance Exercises for Ankle Sprain Rehabilitation

After doing appropriate strengthening exercises for the ankle, I want to train the stability of the ankle in standing. Tandem stance is a good one to start. It makes the foot and ankle in the back work harder than the front foot and ankle. It is important to start this exercise next to a handhold like a table or a wall. If you have no pain with tandem stance, you could transition to single leg stance. This is more intense than the tandem stance because the involved foot and ankle have to bear the entire weight of the body. The tree pose is a variation of the single leg stance. You can try this if you feel like it is easier. After you can hold single leg stance for 30 seconds without losing your balance, you should start some dynamic balance exercises. The diver is an exercise that combines single leg stance with movement. This is a very functional movement since we do this all the time when we pick up things from the floor. You can start with reaching for something at table height and then transition to chair height, etc. Side stepping is a beginner exercise that challenges the lateral stability of the ankle. You can speed up the exercise to make it more challenging. Tapping your toe on a small step and alternating after each tap is a good way to train the body to weight shift from one leg to another. You can speed up this exercise to increase the difficulty and intensity. Obstacle course is a very good exercise that combines single leg stance with movement. You can do forward as well as side ways. If you want to get back to sporting activities such as jogging or running, I recommend jogging in place as practice. If you have no pain with jogging in place then you may be ready for jogging or running. If you want to get back to sports that have frequent change of direction, I recommend practicing drills such as cariocas or lateral shuffle (or suicide drills).

Disclaimer: Please consult with your local physical therapist before attempting these exercises. These exercises are general and may not always apply to your specific situation. Any injury you might sustain while attempting these exercises are your own responsibility.

St. Jude push up challenge day 12

As of yesterday I no longer share my progress or lack of progress on social media. Some guy found all my reels and commented "not a push up" on all of them. I deleted all my reels on Facebook. The support group for the St. Jude Challenge was disappointing. There was someone who wrote "why repost this?" when I shared the negative comments I received, as if they also agree I was not doing enough for the challenge and that I did not deserve an ounce of encouragement despite of my efforts. I left the group and felt much better. Now I can push forward just for me and my challenge without all that noise.

Beginners Exercises for Ankle Sprains

Here is a step by step progression to recover from an ankle sprain. First I go over ice, compression, and elevate. One thing I didn’t mention in the video is time for ice. Ice for 15-20 minutes. The exercises are in order of easy to hard. In the first phase I emphasize range of motion and isometrics. Second phase is adding resistance for strengthening when swelling goes down. Third phase is transitioning from seated to standing. Disclaimer: please consult your local medical doctor and physical therapist before trying these exercise. In the case where you had a fall or a traumatic injury, there may be a need to get an x ray and you may need to be casted in the case of an ankle or foot fracture.

My Pinterest Page Actually Coming Alive?

I started making physical therapy content about 60 days ago. One of the things I noticed in the beginning was that my Pinterst follower count did not increase, did not budge at all in the first 40 days or so. My account had 36 followers before I created content. I had previously pinned some physical therapy stuff that didn't belong to me but some people followed me anyways. I think most of them were acquaintances. There was no increase whatsoever for weeks and weeks. My Instagram, my YouTube, and my Facebook were all growing. The only one that had absolute zero growth was Pinterest. But starting last week, I noticed I had a new follower. I didn't mind much because it was just one person. However it did not stop. By today I have a total of 49 followers, which means I had gained 13 followers in roughly two weeks. That is almost one new follower per day! I don't know what happened. Maybe Pinterest finally recognized me as a content creator and decided to let people see my stuff? Who knows! It was weird but this following rate is outpacing my Instagram and YouTube. My Instagram had one new follower in the last two weeks. It is at 49 followers. It is still more than Pinterest since I had started this IG account from zero. At this rate my Pinterest account might overtake my IG account, which would be pretty exciting! My YouTube is also getting stuck at 213 subscribers. It is similar to my IG situation because I only had one new subscriber this past week or so, even though I was putting out content everyday. Net follower gain: YouTube: 213 minus 151 (what I started with this year) = 62. 62 minus 3 (my mom, dad, and wife) = 59. Instagram: 49 minus 1 (my wife) = 48 Facebook: 123 minus 1 (my wife) = 122 (insane!) Pinterst: 49 minus 36 minus 1 (my wife) = 12 If my Pintest follower count keeps growing, it could over take my IG and YouTube and be my second fastest growing platform. I am excited and I am all for it! I'm just happy there are some people who appreciate my content.

Hit 100 followers on Facebook!

This was a momentous week. As of yesterday, 11/8/22, my Doctor Enzoyeh's Facebook page had hit 100 followers. I started creating content on September 14th of this year, and it's been a lonely road and not at all easy. It's nice to see Facebook recognizingn me as one of its content creators and spreading my content for people to see.

Plantar Fasciitis 足底筋膜炎 Full Self Care Routine (Follow Along)

This is a full self care guide for plantar fasciitis, complete with self massage AND stretching technique. In this video I will show you how to massage and stretch your plantar fascia. Massaging the plantar fascia is a great way to decrease tension in the bottom of your foot and prepare the plantar fascia to be stretched. Stretching is very important because it decreases the tension in the plantar fascia that comes with plantar fasciitis. The more stiff the plantar fascia is the more frequent it gets micro-tears and inflamed. I recommend doing this routine at least twice a day, once before you get out of bed and once after you get home, right after you take off your shoes. It is also very important to make good use of gel cushioned shoes/inserts. Please consult with your local podiatrist, orthotist, and/or shoe/inserts expert regarding shoe/insert recommendations. DISCLAIMER: If you are experiencing foot pain, please seek out your local podiatrist, physical therapist/physiotherapist, and/or orthotist before trying these exercises. You are responsible for any injury that might occur when doing these exercises. Music: "Moments like this" by Wil Van De Crommert, provided by Storyblocks

Link to my video that goes over massage technique without using thumbs: https://youtu.be/TXLYSnwA0sA

Best Rehab Tool for Wrist Strengthening | Resistance Bar Review (Logest)

Today I will review resistance bar for wrist strengthening. This is for rehab purpose only. Wrist and forearm strengthening are important part of wrist and forearm injury rehabilitation. The conditions that would benefit from this include and are not limited to tennis elbow, golfer's elbow, wrist and forearm tendinitis, and other post-operation wrist and hand rehabilitation. This is because strength and flexibility are equally important and they come hand in hand. To provide resistance for wrist strengthening, we could either use resistance band, dumbbells (free weights), or resistance bar like the ones I'm reviewing today. Out of the three options, I like resistance bar the most because they are the easiest to use in my opinion. You could carry it pretty much anywhere and it's very easy to set up. Logest Resistance bar set of three: $31.79 Theraband Flexbar set of three: $53.99

Common Mistake You Want to Avoid for Thumb Rehabilitation (De Quervain Tenosynovitis)

In this video I will show you a common mistake to avoid when doing eccentric strengthening of your abductor pollicis longus, to rehabilitate from your thumb injury (De Quervain Tenosynovitis injury). Ever since I learned eccentric adductor pollicis longus strengthening for my de Quervain Tenosynovitis injury, I’ve been really excited about how far I could bring my thumb out, stretching it out as far as I could. However I was devastated when I suddenly realized I was compensating my thumb abduction with wrist movement. When I properly block my wrist, I was saddened to see how little active range of motion and strength my thumb has. It feels like I’m starting back at square one but at least I could share this little thing to look out for, and hopefully it helps somebody! I still believe eccentric strengthening is great, but my thumb just isn’t strong enough for that yet! At the end of the video I will share a new exercise I came up with to strengthen the tendon that is too weak to do eccentric strengthening.