Beverly Knops’ Post

Lower back pain and moving house before Christmas? We've got top tips for you or anyone wanting to prevent lower back pain when they've got lots of moving boxes to transport. Read our Cranbrook Chiropractors latest blog below to learn more: https://lnkd.in/eT8Nxqdx

Moving house and worried about your lower back with all the lifting and carrying? Check out my latest blog for top tips on preventing back pain and injury.

(Most of your joint pain after workouts stems from improper form this doesn’t mean you should avoid exercising, but focusing on technique is essential! you need to prioritize: -Learning the basics before increasing weights -Using mirrors or video to check your form -Engaging in mobility exercises to improve flexibility -Listening to your body and reducing load when needed Mastering your form will lead to better performance and reduce injury risk! :)

One of the biggest risk as we age is our loss of balance and mobility- a high risk of falling. Here are some easy to do exercises to enhance your balance and mobility at any age: 💪🏼🙌🏼 1. Single-Leg Stand: - Stand on one leg for 30 seconds to a minute. - Hold onto a chair or wall for support if needed. - Switch legs and repeat. 2. Heel-to-Toe Walk: - Walk in a straight line, placing the heel of one foot directly in front of the toes of the other foot. - Take 20 steps forward, then turn around and return. 3. Seated March: - Sit in a chair with your back straight. - Lift one knee towards your chest and lower it back down. - Alternate legs, lifting each knee 10-15 times. 4. Toe Lifts: - Stand with your feet shoulder-width apart and rise up onto your toes. - Hold for a few seconds, then slowly lower your heels back down. - Repeat 10-15 times. 5. Side Leg Raises: - Stand behind a chair and hold onto it for support. - Lift one leg out to the side, keeping it straight. - Lower it back down and repeat 10-15 times, then switch legs. . #balance #healthyaging #lifestyle #longevity #exerciseismedicine #purposefulmovement #foryourhealth #livehealthy #befit #starttoday #rjhfitperspectivellc #certified #personaltrainer #nutritioncoach #runwalkcoach #nutritionstrengthmovement #doallthree #everyweek #htx (No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. If you have any underlying medical conditions or concerns, it’s advisable to consult with a healthcare professional before starting a new exercise or diet program)

Are you feeling locked in positions and not moving as well as you should? This exercise may help.... We can be strong, but we may not be functional. Our muscles retain stress from repeated exposure (especially job tasks). The more bound up we get, the more susceptible to preventable injurie we are. Unwind with this exercise. Introducing the Bretzel (yes, it's spelled correctly). This is a full body mobility exercise that improves movement efficiency for the quads, glutes, back, and thoracic spine If you are struggling with this exercise, I have some regressions... #safety #riskmanagement #utilities #constructionsafety #occupationalhealth

If you're experiencing pain related to movement, such as walking, running, lifting, sitting, exercising, or even chewing, we have the solution for you. We understand how frustrating it can be when pain interferes with your daily activities, whether you're a professional athlete, a weekend warrior, or simply trying to get through the workday without discomfort. At GoFit, we aim to be your primary source of service for all movement-related pain and dysfunction. With years of experience treating a wide range of conditions, we have worked with Division 1 athletes, office workers, students, and the elderly. No matter who you are or what you're dealing with, we're here to assist you. What sets us apart is our belief in the power of personalized care. When you come to GoFit, you are not just another patient on a conveyor belt. We take the time to understand your unique needs and develop a personalized plan to help you achieve your goals. Our highly-trained therapists focus on hands-on treatment and expertise, rather than solely relying on fancy equipment. We dedicate ample time during each appointment to ensure you receive the thorough care you deserve, and we are always available to answer your questions. At GoFit, your recovery is in the best hands. Our team is passionate about helping you feel your best and achieve your goals in a supportive, caring environment. You are not just a number to us—you are part of the GoFit family, and we are committed to supporting you every step of the way. If you're ready to take the next step toward feeling better and moving with confidence, reach out to us today. We're here to help you every step of the way. Let's get you back to doing what you love, pain-free. #GoFitPT #PhysicalTherapy #PainRelief #PersonalizedCare #MoveWithConfidence #AnnapolisPT #FunctionalFitness #HealthyLiving #InjuryPrevention #StrengthAndMobility #LivePainFree #WellnessJourney #HealthcareReimagined #PatientFirst #SupportiveCare #PainFreeLiving

Improve Upper Back Mobility + Lower Back Stability with ONE Exercise #backpain #backpainrelief Learn more: https://lnkd.in/gcMEQgeF

TO WARM UP OR NOT WARM UP?   I frequently get asked the question "Are Warm-Ups effective as a component of an injury prevention programme?" My response is yes but only if they are done effectively.  In my experience, an effective warm-up is beneficial to prepare the body for the day ahead. For example, jobs that involve bending or reaching forward require a well-balanced hip joint movement to prevent strain. Therefore, a warm-up routine should focus on encouraging hip joint movement to ensure the body moves efficiently and safely.   Additionally, a good warm-up helps increase blood flow to the muscles and soft tissues, as well as improve flexibility. For instance, activities that involve reaching forward require good upper back and shoulder mobility. Therefore, warm-up exercises should focus on enhancing upper back and shoulder mobility to prevent injuries.   Other important factors to an effective warm-up regime are:  🤾♀️ large, dynamic body movements that engage multiple joints simultaneously, providing maximum benefit in a short amount of time. 🕜 Brief, taking less than 5 minutes. 👍 Varied regularly to keep participants engaged and motivated.   A group warm-up programme not only helps prevent injuries but can foster team culture and unity.   Check out this video showcasing one of our warm-up exercises, the Rugby Line Out. This particular exercise offers numerous advantages such as promoting balanced hip joint movement, stretching the hamstrings, improving thoracic mobility, and increasing blood flow to all parts of the body. #warmup #injuryprevention #hipjoint #backcare  

A Guide to Preventing Common Bodybuilding Injuries Mastering Techniques, Avoiding Pitfalls, and Safeguarding Your Progress

Strengthen Your Core, Strengthen Your Life: The Key to Balance and Injury Prevention A strong core is the foundation of effective movement, whether you’re lifting weights, playing sports, or simply going through daily activities. Beyond aesthetics, core strength plays a vital role in balance, stability, and injury prevention. Here’s why focusing on core development can benefit you both in and out of the gym: Enhanced Balance and Stability: A strong core stabilizes your torso during dynamic movements, improving your balance and coordination during workouts and daily life. Stronger Lifts: Core strength increases spinal stability, intra-abdominal pressure, and pelvic control, leading to improved performance in exercises like squats, deadlifts, and presses. Injury Prevention: Lower back injuries are often caused by poor core strength and improper posture. Strengthening your core reduces the risk of injury both during training and in everyday activities. Prioritizing core development is key to achieving long-term health and fitness. It not only boosts performance but also helps protect against common injuries. #CoreStrength #FunctionalTraining #InjuryPrevention #StrengthAndConditioning #FitnessForLife #HealthAndWellness #ProfessionalPerformance #StrongerTogether #LinkedInFitness #BalancedLiving