GOfit Physical Therapy

Who works on strengthening their hamstrings on a regular basis?🙋🏻♀️ Hamstrings are such an important part of our pelvic positioning. The hamstrings attach to the bottom of the pelvis like an anchor. They pull it down to help create stability at the pelvis from which the rest of our body is moving over top of. That sounds important, right? The adductor muscles also do this.  I grew up doing gymnastics and dancing and one of the main things we did was streeeeetch. Stretch what? Hamstrings and adductors!! Over the years of constantly stretching these without knowing the consequences, mine have become overly lengthened. I mean, who tells you this stuff when you’re growing up? Stretching and lengthening the adductors and hamstrings can be ok as long as you continue to maintain pelvic control and strength within these muscles. I did not.  So now that I know everything that I know as a PT, I regularly strengthen my adductors and hamstrings and avoid stretching them. (I can still do a split without trying so I don’t need to stretch, but I sure do need to strengthen them!) This isn’t for everyone because we don’t all have the same background and body types, but for me this has become a huge focus for me and has helped me to become stronger, more fit and capable overall! Above are 3 hamstring strengthening exercises that I worked into my exercise today prior to doing squats and DLs.  With all of these exercises I am focusing on keeping my pelvis neutral and activating my abdominals. In the first two exercises I am rotating my foot in for the first few repetitions and then out for a few repetitions to bias the medial (inside) hamstring and then the lateral (outside) hamstring. I am still working hard on the nordic hamstring curls!! Regardless of your flexibility, strong hamstrings are a must! 😀 #HamstringStrength #FunctionalFitness #PelvicStability #HamstringExercises #AdductorStrength #FitnessTips #CoreStability #MovementMatters #StrongNotStretched #InjuryPrevention #FitnessMotivation #GoFitPT #BodyAlignment #StrengthTraining #PreWorkoutRoutine #MuscleBalance #HamstringCurls #HealthAndWellness #MoveWithConfidence #WorkoutGoals

Did you know that laziness is actually part of our human nature? Yup, it’s hardwired into us from our hunter-gatherer days when conserving energy was essential for survival. Back then, you couldn't waste all your energy chasing food that wasn’t guaranteed. But in today’s world of convenience and abundance, that natural inclination toward "resting" is no longer helpful — it’s actually working against us. So, how do you overcome something that's literally in your DNA? You fight back with habits!  This blog breaks down: ~ Why laziness is natural (and not your fault) ~ How habit formation can be your ultimate weapon against it ~ Tips to create lasting, healthy habits that actually stick If you’ve ever struggled with consistency in exercise, healthy eating, or just getting off the couch, this blog is for you! We’re talking small changes, real progress, and long-term results — no quick fixes or gimmicks here. 👉 Break free from the lazy loop — read the full blog now! Click here to read more https://lnkd.in/ezMHj9Ev  💥 Start small. Stay consistent. Create lasting change. 💥 #BreakTheCycle #FightingLaziness #HealthyHabits #HabitFormation #MindsetShift #WellnessJourney #GoFitPT #MotivationMonday #SelfImprovement #fitnessmotivation

Hip Mobility Matters for Everyone: Insights and Tips!  Hey everyone! At GoFit Physical Therapy in Annapolis, MD, we believe that hip mobility is essential for people of all ages, not just runners and athletes. Today, we're sharing some important statistics and tips to highlight why maintaining good hip mobility is crucial for overall health and well-being. Hip mobility affects daily activities, athletic performance, and overall quality of life. Improving and maintaining hip mobility can help prevent injuries, reduce pain, and enhance movement efficiency. 🔹 Did You Know? -  Approximately 40% of adults over the age of 65 experience hip pain or stiffness, often due to decreased mobility. Improving hip mobility can significantly reduce pain and improve daily function. -  A study found that 30% of individuals, regardless of age, suffer from some form of hip discomfort or limited range of motion. Regular mobility exercises can alleviate these issues. - Athletes with good hip mobility have a 50% lower risk of developing chronic hip injuries compared to those with restricted mobility. - People who sit for more than 6 hours a day are 60% more likely to experience hip stiffness and discomfort. Incorporating hip mobility exercises can counteract the negative effects of prolonged sitting. 🔔 Follow Us: For more tips, exercises, and expert advice to keep you moving well at any age! #GoFitPhysicalTherapy #HipMobility #HealthyAging #InjuryPrevention #AnnapolisPT #FitnessTips #MoveBetterLiveBetter #physicaltherapy #physicaltherapyannapolis #GOfit  #physicaltherapyannapolismd

More Than PT: Treating the Whole You at GOfit:  Q&A with Cara & Kyle: Your Questions, Our Approach!  At GOfit Physical Therapy, we believe in treating more than just your symptoms — we treat YOU as a whole person. From pain relief to movement optimization, we take a comprehensive approach that looks at every factor impacting your well-being. Why It Matters: Pain in one area may be caused by dysfunction in another. That's why we analyze your entire movement system, not just the spot that hurts. Our goal is to find and fix the root cause so you feel better, move better, and live better. What Sets GOfit Apart: - Comprehensive assessments of movement, strength, and balance - Holistic, personalized care for every patient - Hands-on manual therapy + targeted exercises - A focus on long-term results, not just quick fixes Join Kyle and Cara as they answer your most common questions about physical therapy and share insights on how GOfit PT is redefining what physical therapy should be. 👉 Have questions of your own? Drop them in the comments, and we’ll answer them in the next Q&A! https://lnkd.in/gGPUajHB #GoFitPT #HolisticHealth #PhysicalTherapy #WholeBodyHealing #AnnapolisPT #MovementMatters #TreatTheWholeYou #InjuryRecovery #PTQandA #ComprehensiveCare #LongTermResults #PainFreeLiving

Elevate Your Game with Sports Physical Therapy & Performance Enhancement at GoFit PT At GoFit Physical Therapy, we believe that physical therapy isn’t just for recovering from injuries—it’s also a powerful tool to enhance your athletic performance and prevent future issues. Whether you're a weekend warrior or a competitive athlete, our proactive approach can help you move better, play better, and reach your full potential. Move Better, Play Better Our expert therapists are trained to analyze your movement patterns, identifying any limitations like tight hips or hamstrings that could be holding you back. We’ll work with you to improve flexibility, joint mobility, and motor control, leading to smoother, more efficient movements in your sport. Unlock Your Potential Struggling with squat depth, deadlift form, or overhead lifts? We’ll help you address imbalances and limitations so you can move with greater confidence and efficiency. With our personalized approach, you'll be able to reach your full athletic potential. Prevent Injuries Before They Start Proactive physical therapy is key to identifying weaknesses and imbalances that could lead to future injuries. We’ll create a tailored program to address these issues, helping you stay on the field, court, or wherever you compete. How We Help You Move and Play Better: • Movement Analysis: We’ll analyze how you move—whether you’re running, jumping, squatting, or lifting—and identify areas for improvement. With our advanced training, we assess motion symmetry, coordination, and movement patterns to make you more functional. • Biomechanical Assessment: After identifying dysfunctional patterns, we dive deeper with a biomechanical assessment to pinpoint joint issues. If we find any dysfunction, we’ll use manual therapy techniques to restore proper joint motion. • Myofascial Assessment: Myofascial restrictions or trigger points might be limiting your mobility and strength. We assess these through quick tests and address them with manual therapy and dry needling. • Neuromuscular Control: Sometimes, movement issues stem from poor neuromuscular control. We test key muscles and functional patterns to determine the cause and then improve them through targeted exercise and neuromuscular re-education. Once you move better, you will play better! Let GoFit PT help you unlock your athletic potential and keep you performing at your best. #GoFitPT #SportsPhysicalTherapy #PerformanceEnhancement #MoveBetterPlayBetter #AthleticPerformance #PreventInjuries #Biomechanics #MovementAnalysis #AnnapolisPT #PhysicalTherapy #NeuromuscularControl

Neck Pain Got You Down? Let’s Fix That! Don’t let neck pain disrupt your life. Whether it’s a recent strain, a constant ache, or pain that’s interfering with your daily tasks, GoFit PT is here to help you find lasting relief. Stop hoping for the pain to disappear—take action and get back to living your life, pain-free. Find Relief from Neck Pain. Get Back to Your Day. Neck pain can cause more than just discomfort—it can lead to stiffness, headaches, and even radiating pain that impacts your daily activities. But you don’t have to live with it. Our expert team at GoFit PT is ready to help you find the relief you need. Our Approach: • Reduce Pain & Improve Mobility: We’ll start by addressing your pain and helping you regain full mobility in your neck. • Identify the Root Cause: We focus on finding and treating the underlying cause of your neck pain for long-term solutions. • Personalized Exercise Program: Our therapists will create a custom exercise plan tailored to your specific needs for optimal results. • Return to Your Favorite Activities: We’ll help you get back to your daily activities without pain holding you back. • Improve Posture & Mechanics: We’ll work on enhancing your posture and body mechanics to ensure lasting neck health. Ready to Get Back to Pain-Free Living? At GoFit PT, we treat a wide range of neck-related issues, from radiculopathy and stenosis to herniated discs and headaches. If you’re ready to stop the pain and start feeling better, we’re here to help. Book an appointment today and let’s get you back on track! #GoFitPT #NeckPainRelief #PainFreeLiving #PhysicalTherapy #PostureImprovement #NeckHealth #HeadacheRelief #AnnapolisPT #InjuryRecovery

Don't Let Foot or Ankle Pain Slow You Down Your feet connect you to the world—don’t let pain keep you from the activities you love. At GoFit Physical Therapy, we’re here to help you find relief from foot and ankle pain and get you back on track, pain-free. Find Relief from Foot & Ankle Pain. Get Back in Motion. Foot and ankle pain can limit your ability to enjoy everyday activities, whether it’s walking, running, or playing sports. But you don’t have to live with discomfort. At GoFit PT, we take a comprehensive approach to help you move better and feel better. Our Approach: • Reduce Pain & Improve Mobility: We’ll start by alleviating your pain and enhancing your foot and ankle mobility. • Identify the Root Cause: Our focus is on finding and addressing the underlying cause of your pain for long-term relief. • Personalized Exercise Program: We’ll create a tailored exercise plan designed to strengthen and support your foot and ankle. • Return to Your Favorite Activities: Our goal is to help you get back to the activities you love, pain-free. • Improve Posture & Mechanics: We’ll also work on optimizing your posture and body mechanics for lasting foot and ankle health. Ready to Get Back in Motion? At GoFit PT, we treat a wide range of foot and ankle issues, from Achilles tendinopathy and plantar fasciitis to ankle sprains and shin splints. Let us help you find lasting relief and get back to doing what you love. Book your appointment today and take the first step towards pain-free living! #GoFitPT #FootPainRelief #AnklePainRelief #GetBackInMotion #PhysicalTherapy #PainFreeLiving #AnnapolisPT #InjuryRecovery #HealthyFeet

Stop Hip & Knee Pain. Get Back in Motion with GoFit PT Don’t let hip or knee pain sideline you from the activities you love. Whether it’s a recent injury, a constant ache, or pain that’s interfering with your daily life, GoFit PT is here to help you find lasting relief. Stop hoping for the pain to vanish on its own—let us guide you to a pain-free life. Don’t Let Hip or Knee Pain Stop You. At GoFit PT, we specialize in helping people overcome hip and knee pain without relying on medications or surgery. Our expert therapists will work with you to: • Reduce your pain and improve mobility. • Identify the root cause to prevent future issues. • Develop a personalized exercise program for optimal results. • Help you return to your favorite activities pain-free. • Improve your posture and body mechanics for long-term health. We treat a wide range of conditions, from meniscal tears and ACL/PCL sprains to osteoarthritis, labral tears, and more. Ready to get back in motion? Contact us today and let’s start your journey to pain-free living! #GoFitPT #HipPainRelief #KneePainRelief #PainFreeLiving #GetBackInMotion #PhysicalTherapy #AnnapolisPT #InjuryPrevention #MobilityRestoration #RootCauseTreatment

Don’t Let Back Pain Hold You Back! Whether it’s a constant nagging ache or a sudden injury, back pain can disrupt your life and limit the activities you love. But it doesn’t have to be this way. At GoFit PT, we’re here to help you alleviate back pain and get back to the activities you love—faster than you thought possible. Did you know that 70% of people with back pain will experience a recurrence within two years? And 9 out of 10 people don’t even know the cause of their pain. Many believe that rest or time will heal it, but without addressing the root cause, the pain often returns. Our approach at GoFit PT is different. We focus on identifying and treating the root cause of your back pain, whether it’s due to a herniated disc, sciatica, SI joint pain, or any other issue. By targeting the source, we help you achieve lasting relief and prevent future problems. Ready to find freedom from back pain? Schedule an appointment today and get back to what you love! #GoFitPT #BackPainRelief #PainFreeLiving #InjuryPrevention #GetBackToWhatYouLove #PhysicalTherapy #AnnapolisPT #RootCauseTreatment #BackHealth

Progress Your Core with 90/90 Taps: "Choose Your Level & Master Good Form" I hope everyone’s had a great week so far!  Here’s a progression of 90/90 taps for your core. Based on your current level, you can choose which exercise suits you best. You want to choose something challenging but still allow you to maintain good form. Good form for these exercises includes keeping your core active and your upper and lower back from moving while your arms and legs move.   To activate your core, you can think about a corset or belt around your abdomen that draws everything together and in. You should not be sucking air in as you contract your core.   Videos progressions by order:     1. Use a block between your hands as you raise and lower your arms. For the lower body, you can use a block between your knees or not. I like to use the block because it creates more tension and activation within my core.     2. Using a weight (10-20#) in the hands to reach overhead.       3. Moving both upper and lower extremities simultaneously while holding the weight in your hands.     4. Hold the weight in your hands while moving your legs with a resistance band anchored a distance from your feet.     5. Hold a weight in your hands, and resistance is attached to your feet, moving both arms and legs at the same time.  These exercises will definitely fire your core up; I’m excited for you to try them! #CoreStrength #9090Progressions #CoreActivation #FunctionalCore #StrengthInControl #GoFitPT #AnnapolisPT #CoreExercises #GoodFormMatters #CoreWorkout #FitnessProgression #StabilityTraining #PhysicalTherapy #CoreChallenge #StrongCore #CoreEngagement