Announcement – The Physiotherapy Periodical

Hey crew,

I have an announcement for all of you wonderful followers of MoveBetterNaked.

I have been working hard on a new website/blog that I will now be transitioning to and continuing to share my writing and work on. I promise to still deliver plenty of content on all topics related to physio, health, and fitness, it will just have a new spin to it!

You can find all future articles posted on The Physiotherapy Periodical. There is also a sign-up for a new and awesome newsletter that I have been working on, that will be regularly delivered to your inboxes – so feel free to join the mailing list!

Thanks for being a fabulous audience, and I hope to see you guys over at the Periodical:)

– Cas

Glute Activation Exercise: The Glute Bridge with March

Check out one of my favourite glute exercises – the glute bridge with march!

Enjoy!

– Cas

6 Exercises to Get Your Squat Below Parallel

Do you struggle to get your squat low enough? Or maybe you can get the range, but just feel incredibly stiff when you get to the bottom?

If this is the case, check out my recent article over on BreakingMuscle.com, here!

Enjoy!

– Cas

It’s Never Too Late

I want to tell you a short story about an older adult who came in to see me. She had never really exercised in her life, and was starting to feel the effects of “aging” as she put it. She had difficulty getting up and down from chairs, seemed to now waddle when she walked, and struggled to put on her shoes. She couldn’t walk long distances, was noticing worse and worse balance and was starting to have numerous aches and pains.

I was really pleased she had taken the step to come see me. She seemed positive and eager to make a change. I told her that we could absolutely get her feeling and moving better, get her stronger, and make her forget her age, but that it would take work on her part.

Sounds like the beginning of a motivational story, doesn’t it?

Well, unfortunately, it isn’t. Instead it is a recount of what seems to be a common theme when it comes to working with older adults.

This woman came back, eager to start working towards feeling better. But then when we showed her some basic exercises, she refused to do them. Said she was good, and that she didn’t feel like doing them. You see, these exercises were WORK. They were hard. She had become so out of shape that even the warm-up exercises were extremely challenging. Now, don’t get me wrong – this can be the case for anyone at any age. But the difference here is that this woman was just not willing to try. Fitness, as she stated, ‘just wasn’t for her’. She was too “old” too “immobile”. No sense putting this hard work in when she was getting so old anyway. She would rather quit and go about her life, continuing to lose mobility, strength and balance and live with constant aches and pains then work. Hell might as well get surgery – that will fix it!

You see, we hear this all of the time. “I’m just getting older”, “it sucks getting old”. But what these people don’t understand is that it doesn’t HAVE to suck getting older. You can still make positive changes. Sure, there are physiological changes that are inevitable when you age, but that does not mean that a serious decline in mobility and strength is inevitable. That does not mean that an older adult cannot still make rather significant gains to their strength, mobility, balance and most importantly quality of life!

Age is just a number. And that number should never, ever be the excuse that you don’t do things. It should never be a reason why you choose to quit something before you try. It is not a get out of work free card.

Age should be something that you embrace because you know you are doing everything in your power to stay strong, healthy and mobile. Please don’t let your friends and family believe that their decline in health is inevitable. Show them that it is possible to make changes at any age. We are lucky to have some amazing older adults training with us at our studio who truly are incredible people. People like this below video which I implore you to watch.

It’s never too late. Don’t get in your own way by quitting before you try.

Cassie

Exercises You Should be Doing: Loaded Carries

This is an exercise that everyone should be doing… athlete or non athlete, desk worker or trades person.

A favorite way of ours to train stability, motor control, and alignment.

Check out why and what it looks like, here!

Happy Carrying!

– Cas

The Ultimate Shoulder Clinic

The Ultimate Shoulder Clinic

I recently had an article published on BreakingMuscle.com all about how to ease shoulder pain with a simple lacrosse ball (check it out, How To Erase Shoulder Pain With Self-Myofascial Release). The response was amazing, and I realized just how much people need to learn about keeping their shoulders strong, mobile and injury free. And believe it or not, even absent of pain, your shoulders could need some serious help. If you sit all day, have poor posture, are an athlete who is always using their shoulder, or if you simply train a lot, those shoulders of yours might need a little love.  And that is why I am going to be running the Ultimate Shoulder Clinic.

Check out the deets below, and give the following quick clip a view to learn more!

The Ultimate Shoulder Clinic

Do you ever get pain, or a “twinge” in your shoulder? Are you an athlete that relies heavily on your shoulders for your sport? Do you simply love training and want to ensure strong and happy shoulders and to stay injury free and reach your goals?

If any of these descriptions fit you this is a perfect clinic for you, run by TT Lead Physiotherapist, Cassie.

Details:

Under the guidance of Cassie you will learn special mobility, stability and soft tissue release techniques to get your shoulder feeling, moving, and performing at its best. This is a hands-on clinic, so be prepared to bring your questions, to try out the techniques, and to leave feeling better than when you started!

When:

Saturday, Feb. 28th at 12pm.

Where:

Taylored Training Fitness Studio

574 Princess St, Kingston, ON

Who:
– Anyone who has or has had past shoulder issues
– Overhead athletes
– Anyone who trains hard, works out regularly and wants to keep doing so

Cost:

TT Members: $85
Non-Members: $95

Hope to see you guys soon!

For more info, send me a quick message via the contact button on my website, or via our FB fanpage!

See you soon!

Cassie

Active Recovery: The T-Spine 90-90

Do you find you are super stiff in your upper back?

Maybe you sit all day, maybe you work in strange postures all day. Or you have a hard time locking out in your lifts.

If any of these describe you, then you need to do this exercise!!

The T-Spine 90-90 – you are going to love it.

Enjoy!

– Cas

4 Simple Exercises to Get Your Glutes Fired Up

“Your glutes are an incredibly important muscle group for many reasons, including preventing injury, improving performance, and helping you fit nicely into your jeans.

This is why I want to show you some of the best exercises you can do to get your glutes properly fired up and working for you. These will help you move better, feel better, and kick your training up a notch.”

Check it out – my recent article on BreakingMuscle.com – all about getting your glutes fired up!

Happy glute work, crew:)

– Cassie

Active Release: Low Back/QL Release

Do you have a sore back?

This is a super simple, super easy release you can do on your self to make you fee better in no time… and all you need is a lacrosse ball and a wall!

Try it out, I know you’ll love it.

– Cassie

Stretching Your Hamstrings Is Not Always Best

I know, I know. You love stretching your hamstrings. Or, if you don’t love it, you think you at least you should love it.

But here is the thing. Some people shouldn’t be stretching their hamstrings.

Check out if you are one of these people or not here, on my recent article on BreakingMuscle.com!

– Cassie