Personal Training, Group Training, and Sports Performance
Knee Pain
Our 4 Step Process To Overcome Knee Pain
For overworked muscles, not a knee injury, the pain is usually coming from muscles that are over tight and pulling on the tendons in the knee. Watch this series to see how PT Squared addresses this imbalance!
4 Easy Stretches for Knee Pain
Practicing these stretches help to relieve the tension build up first and can alleviate the pain. The next video helps to prevent over worked quads.
Protect Your Knees with Glute Activation
Activating the glutes is like asking the knee to do less work because the hips are stronger! Glutes are the largest muscle group of the body and help with most functional movements that the knee helps with. When glutes are strong, less is needed of the over worked quads.
Bulletproof Your Knees with 6 Simple Exercises
After practicing your stretches and glute strengthening exercises
Shoulder Pain
Our 4 Step Process to Overcome Shoulder Pain
For those of you who sit at a desk all day or are overly tight in the front side of your shoulders and dealing with pain, this video series is for you!
Practice These 6 Stretches to Minimize Shoulder Pain
First, we want to decrease the tightness in your shoulders by stretching the muscles that are commonly tight. These are your pecs, anterior deltoids, and rotator cuffs. This is going to help minimize the pain you're dealing with everyday!
4 Easy Exercises to Support Your Shoulders and Minimize Shoulder Pain
After we spent time stretching and decreasing stiffness, we want to build up the supportive, posture muscles. These are the muscles around the back side of your shoulders that help to keep your posture in line!
Strengthen Your Rotator Cuffs with These 3 Exercises
To make sure we keep your shoulders strong and bulletproof, let's strengthen those rotator cuff muscles. These are 4 small muscles around your shoulder blade and humerus bone. These muscles are often weak and become stiff when not properly trained!
Foot Pain
What Steps We Take To Heal Plantar Fasciitis
Plantar Fasciitis is simply inflammation in the bottom of your foot. That's why it causes so much pain!! Watch this video series to see what steps our coaches take to help you overcome this pain!
The First Step To Heal Plantar Fasciitis
The first step in decreasing this pain is practicing myofascia release. The tension builds up in all of the muscles around the ankle joint, especially the calves. Spending 5-10 minutes of myofascia release daily can significantly reduce this tension build up!
Step #2 to Help Overcome Plantar Fasciitis Pain
Second step is stretching! Spending 15-30 seconds on each of these stretches will help to lengthen the muscles that connect to the bottom of the feet. Short muscles are tight and hold tension. The more the muscles are able to stretch, the less tension they hold.
Our Top 6 Exercises to Practice to Avoid Plantar Fasciitis
Once you have minimized pain and inflammation in your feet, the next step is working to prevent it from coming back! Weak muscles are easily overworked. Practice these exercises 2-5x per week, in addition to the first two steps. Get enough reps in to challenge the muscles being targeted. Rep range will vary according to your strength level.
Back Pain
Stretches to Relieve Low Back Pain
According to NASM (National Academy of Sports Medicine), 80% of American adults experience low back pain at some point throughout their life. Many times, stretches to the hips can release the low back more than stretching the low back.
3 exercises Anyone can do to prevent Low Back Pain
Strengthen the muscles to support your spine and hips. All of your core muscles work together to protect your spine and glute muscles help to control the hips. Try these exercises 30-60 seconds, 3-5 times a week.
Practice Good Form on These Exercises Always!
Motion is Lotion but what happens when the motion is causing pain? Make sure when you are exercising, you keep proper and safe form!
Bonus Video: Spinal Mobility Stretches
The range of motion you choose to use now is the range of motion you get to use later on. Practice these mobility exercises daily. Your vertebra's mobility can increase after every stretch session.
Hip Stiffness
Stretches for Hip Stiffness
Hips get used everyday while we walk, squat or are seated. They are the primary connector of over 15 muscles large and small that need to be stretched daily! Practice these stretches to your larger muscles and watch the next video for the smaller muscles.
Stretches to Intrinsic Hip Rotators
Last video is great to reduce hip and low back tightness. This video with dive in a little deeper to those smaller muscles within the hip that need a little more attention. Practice these daily to help prevent limited movement and static pain.
Simple Hip Strengthening Exercises
Now that we've taken away extra tension, the next step is to strengthen hip muscles. Strengthening can cause tension but paired with the previous stretches will help prevent overworked muscles. The stronger your muscles are, the less likely they will become overworked!
Sweat is Magic
P.T. Squared Fitness & Wellness
If any of these videos helped You, send us a Message to see what else Exercise can do for You!
Call or Text us : 901-641-1315
110 North Main Street, Collierville, Tennessee 38017, United States
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Wed | 06:00 am – 07:00 pm | |
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