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Low Back Pain Tutorial
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Movement Logic Foot and Ankle
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Movement Logic Hip and SI Joint Tutorial
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Movement Logic Neck Tutorial
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Movement Logic Shoulders Tutorial
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💪Osteoporosis-safe impact training: heel drops! $💪Osteoporosis-safe impact training: heel drops! I got an excellent question from my post about improving bone density: 🗣️How do you start impact training for people who already have osteoporosis, without running the risk of a fracture? ✅The answer: heel drops! ➡️➡️Note that I’m letting my whole body relax as I land. You could also start with these in sitting, though the amount of impact will be decreased. Questions? Comments? Let’s discuss!$

Do you try to keep your elbows neutral? (4 joints)

Do you try to keep your elbows neutral? (4 joints)

Your knees? (3 joints)

Your feet? (33 joints)

Your hands? (27 joints)

No?

You move them in all the ways?

Your trunk is made up of well over 300 joints!

The spine has 364 joints alone. Disc joints but also facet joints and rib joints.

Why are we so attached to neutral in core strength or stability exercises?

Asking for a friend. 🧐🤔

A stimulus is a load big enough to make a change.

A stimulus is a load big enough to make a change.

Everything is a load, but it’s the stimulating loads we’re after with exercise.

If the load isn’t stimulating it doesn’t make a change. It doesn’t, in the case of weight-lifting, make us stronger.

For example, ya know how sometimes when women start lifting weights, they choose 2lb dumbbells because unfortunately that image is typically how women lifting weights is represented in the mainstream?

In this case, the person lifting weights, likely won’t build much strength. A gallon of water weighs more than 2lbs.

Strength stimulating loads should feel quite a bit heavier than the typical loads of your everyday life. How much does your kid weigh, for example? Or your dog or your suitcase?

For exercise to induce strength, the magnitude of the load must be sufficient (aka stimulating).

For this reason I often encourage women to pick up heavier weights.

That’s not the only way to increase load though.

Another way is, within a given exercise, to move the body’s joints through a full range of motion instead of through a partial range of motion.

This is also a way to improve your mobility right alongside your strength!

It’s also a way to target particularly weak joint angles (usually the end range ones) which really comes in handy in the asana practice where we sometimes need to be pretty dang strong is those awkward, end range angles.

Here I’m showing a sit to stand variation of the goblet squat, but instead of starting with the hips at 90 degrees of flexion (like they would be in typically before rising up from sitting in a chair) we start lower and then linger at depth to really hone strength at end range.

Try it! I bet you get more out of your weights.

In this episode, @sarahcourtdpt is joined by Dr. C

In this episode, @sarahcourtdpt is joined by Dr. Chris Raynor (@stablekneez), orthopedic surgeon, sports medicine specialist, and founder of Human 2.0, an integrated healthcare and fitness facility in Ottawa that holds a “Movement Is Medicine” philosophy.

Sarah and Chris discuss how he managed to avoid surgeon stereotypes, why avoiding pain at all costs is not the answer, how to determine if surgery is the right approach, PLUS your Instagram questions answered! They also discuss:

➡️The difference between discomfort and pain, our tendencies to interpret all pain the same way, and the need to better interpret this “low level language” to make better movement choices

➡️Whether myofascial manual techniques are really making as much difference as we think they are

➡️How and when he steers patients away from surgery and towards strength and mobility work instead

➡️The frustrations he faces with non-musculoskeletal doctors who instill fear of movement in their patients through their own lack of knowledge

➡️How the conservative world of orthopedic surgeons is slowly changing with the newer generations to emphasize mobility and strength for themselves and their patients

🔗 in bio to listen!

Hesitant about a barbell at home? It takes up less

Hesitant about a barbell at home? It takes up less space than you think!

My office is 8’x12’ – it’s not a big room, but this fits fine.

💪You can also get a 6’ barbell – mine is 7’ because I wanted the heaviest one.

💪Portable rack from amazon (about $70) + the ability to follow IKEA type directions (or taskrabbit if you really don’t want to bother) and VOILA!

⬇️Comment if you have questions!

If “bulking up” has stopped you from lifting a

If “bulking up” has stopped you from lifting anything over 10 lbs, know this:

➡️ hypertrophy (increasing muscle mass) in the right amounts is good for you

➡️ how about we release ourselves from the dominion of the male gaze and build our bodies to look like whatever the f*** we want them to

And the one they don’t tell you:

➡️ lifting heavy builds strong bones, and strong bones don’t get osteoporosis

💪💪💪Let’s get stronger and HULK SMASH THE PATRIARCHY, shall we?

✅Want to lift heavy weights but don’t know where to start? We’ve got something in the works and you’re not gonna wanna miss it!

👉 Get on our mailing list so you make sure to hear about it!

💪Talk about #sneakystrength disguised as a mobi

💪Talk about #sneakystrength disguised as a mobility exercise😮

I have done hip dips from a forearm plank before, but from the shoulder is a whole new world (thank you, @stablekneez).

➡️It highlighted my L shoulder relative weakness – initially I couldn’t get my left hip to the ground, but a little practice and they’re a lot more similar (funny how that works).

😉Yes, sometimes bodyweight IS enough to be a strength exercise

➡️⬇️Give this one a go and let me know what you think in the comments!

✅Also: there’s still time to sign up for a fr*e 15 minute check in with me

We can go over anything – a nagging pain, a client you need help with, a nudge of inspiration to keep going – it’s up to you!

BUT it’s only available to my mailing list – so click the link in bio or go to www.sarahcourtdpt.com

You’ll also receive an easy-to-follow series that takes you safely from bodyweight to using weights for squats, deadlifts and chest press.

🔗Link in bio or go to my site to sign up!

We’re delighted to share @sarahcourtdpt’s new

We’re delighted to share @sarahcourtdpt’s new Cancer Resiliency Program for people going through treatment. Read more below!
•
My Cancer Resiliency Program is here!

This has been a labor of love, and I’m thrilled to finally share it with you.

My goal is for as many people as possible to benefit from this program!

🔗Learn more at the link in bio

🗣️Share with anyone you think would be interested

📌Save for future use

📫DM me with any questions!

#breastcancersupport #cancerresearch #yogiswholift #strengthtrainingforcancer #yogaforcancer #pilatesforcancer
[Video ID: photos of Sarah going through cancer treatment, followed by video clips from her Cancer Resiliency Program. Video is fully captioned.]

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