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Tips for anterior hip tightness:

As we know, prolonged sitting has many effects on the body, and so many people spend so many hours sitting! One common complaint is tightness and lack of mobility in the hips. When the body is positioned with the hips and knees at 90 degrees, the muscles in the front of the hip shorten and the posterior hip muscles (glutes) lengthen and become inefficient. There are a few simple exercises that can be done addressing both issues.

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  •  Foam rolling and mobility work has become a popular component of fitness for many people, and with good reason. When muscles are shortened or afflicted with trigger points (what many people call “knots”), they cannot be used efficiently. Foam rolling the front of the hip can help address the shortening of the hip flexor muscles that occurs with hours of sitting. It’s important to target the correct area: if you aim the foam roller just below the bony prominence at the anterior hip, you’ll begin to work into two of the hip flexor muscles, the TFL and the rectus femoris. Imagine where the front pocket of your jeans would be. Start there, and when you feel a tender spot, try to breath and sink into it for a few moments.

 

  • Lengthening the front of the hip to counteract the sitting position is also helpful. Finding a low lunge position with one foot forward and the other knee on the floor, step the front foot out so the knee is stacked over the ankle. Gently lean your hips forward, and try to tuck the tailbone towards the front heel. A stretch sensation in the front of the back leg will be felt, and can be increased by bringing the chest upright and pulling the lower abdomen in. Hold for about 5 breaths on each leg.

 

  • Finally, it is important to engage and activate the body in a way that balances the sitting position. When sitting for a long period of time, the glute muscles get “turned off” and stop doing their job of extending and pushing the hip forward in everyday activities like walking, running and stair-climbing. A simple bridging exercise is a great way to wake up and strengthen the glutes and hamstrings, while at the same time maintaining length in the anterior hip. Begin by laying on your back with knees bent, then tuck your tailbone and lift the hips only as high as you can maintaining tailbone tucked. Slowly lower to starting position by rolling through the spine. Repeat for 2 sets of 15.

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The Various Manual Therapies offered at Bespoke Treatments

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The Various Manual Therapies offered at Bespoke Treatments

Most physical therapists use a variety of manual therapies depending on the goal of treatment, patient pain level and their day-to-day presentation. Manual therapy can include any interventions the therapist performs on the patient while the patient is passive. Below you can learn a little about different manual therapy approaches used by therapists at Bespoke Treatments.

Article by Doctor of Physical Therapy Emily Lesinksi 

Cupping

This technique is applied to increase soft tissue mobility by using suction. Cups are applied to the skin and negative pressure is generated inside the cup, thereby lifting the tissues. While it has been a widely-used practice in eastern medicine for centuries, recent studies have shown that cupping causes vasodilation, drawing freshly oxygenated blood to the area, and tissue separation, increasing the ability of skin, fascia and muscle to slide and glide more easily. It is particularly effective in areas of chronic myofascial adhesion. Depending on the extent of the tissue dysfunction, cupping does cause a characteristic circular red mark where local vasculature is affected.

Photos by Rafe Masters 

Photos by Rafe Masters 

Graston

Graston technique is a instrument assisted form of mobilization or IASTM which is performed at Bespoke Treatments in order to improve soft tissue extensibility, increase blood flow/circulation, mobility and range of motion. "Graston Technique enables clinicians to effectively address scar tissue, fascial restrictions and range of motion through comprehensive training, resulting in improved patient outcomes." 

Soft Tissue Mobilization (STM)

Often thought of as “massage,” this technique involves the therapist using hands-on approaches to manipulate the soft tissues (muscle, fascia, other connective tissues). This may be skin-to-skin, and the therapist may or may not use an emollient on the skin to reduce friction. Therapists may be trained in different specific applications such as myofascial release, trigger point release, rolfing, petrissage or others and often use more than one in a session. STM is meant to increase tissue mobility by mechanical forces generated by the therapist.

Joint Mobilization

Joint mobilization is the movement of joint surfaces relative to each other via hands-on techniques. The patient remains passive while the therapist applies pressure to the joint, or a point just adjacent to it, with the intention of increasing extensibility of the ligaments, joint capsule, and other connective tissues that support the joint. This intervention is applied to areas of the body presenting with limited range of motion where the culprit may not be only muscle tension. When this technique is applied with a high-velocity thrusting motion it is called a “joint manipulation,” what chiropractors call an “adjustment”.

"All manual techniques are effective for modulating pain and temporarily increasing tissue extensibility, mobility, and range of motion. When paired with therapeutic exercise, postural training, gait training and selected other approaches, it is an integral part of a treatment plan." 

 

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Rove as your Work-Out Accessory

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Rove as your Work-Out Accessory

Any of the following basic workout movements can be intensified by using your roller to recruit more acting muscle groups in the body for stability, endurance and core strength. These "roller hacks" allow you to program a full body work out, turn up the intensity and roll with it. 

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Beyond the Practice: Emily Lesinski

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Beyond the Practice: Emily Lesinski

Here at Bespoke Treatments we understand the importance of community, but also understand that we can not effectively take part unless we value community from a smaller perspective, the individuals who make Bespoke the practice that it is. As part of, Beyond the Practice, we are excited to highlight the strengths and differences that each of our therapists and team members possess, and how they add value, and shape the culture here at Bespoke Treatments. We will continue to give you a better understanding of what drives our therapist's to deliver such exceptional service, how they participate within their own micro communities, and why they love everything that they do; helping you achieve your goals

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Swerve Madness Recovery Workshop with Dan Giordano

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Swerve Madness Recovery Workshop with Dan Giordano

Every March, Swerve Fitness hosts their annual Swerve Madness competition. Participants pick a partner and ride it out for a month long community challenge. Multiple categories mean more ways to score additional swerve points and rewards! If you're attending most days this month,  with a particular goal in mind, you'll need a particular method of recovery! 

Dan Giordano of Bespoke Treatments was invited to deliver and lead a discussion on recovery at Swerve's 46th street location to help kick off the month long competition. Dan touched on topics regarding the right way to fuel pre and post work out, proper stretching, recovery accessories such as the foam roller, and the importance of getting a good night's rest. 

Dan Giordano of Bespoke Treatments 

Dan Giordano of Bespoke Treatments 

Participants attending the discussion were avid Swerve spinners, with questions concerning how and when to foam roll, the technology behind compression, and what a rest day should look like. When exercising as much as the Swerve Madness sign-ups are, it's crucial to give your body what it needs. 

Dan explained that knots and adhesions in muscle and fascia tissue can be addressed effectively through the use of a foam roller with peaks and ridges, shown here at Rove Goods. This is an important element of any pre or post workout accessory, as they increase blood flow and circulation in the muscle assisting in a much faster recovery.

Eric Posner, Katie Sullivan, and Dan Giordano 

Eric Posner, Katie Sullivan, and Dan Giordano 

Dan's delivery was invaluable to any athlete, and we wish all of the participants of this month's Swerve madness all the luck as they battle it out to for all the packages and perks! 

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Bespoke Treatments X Nike NYC

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Bespoke Treatments X Nike NYC

Cultivating relationships within a community who values connection is what drives us here at Bespoke Treatments. To work in tandem with a company, like Nike, that facilities these community connections through run clubs, activities, and events is a partnership we're inspired by.  

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Jenna Langhans, Community Spotlight

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Jenna Langhans, Community Spotlight

Help celebrate those around us whom we feel inspired by. #StrongerTogether 

Jenna Langhans of BFX is a premier example of what it means to a positive community role model, and here at Bespoke Treatments we could not be prouder to see such growth in both an individual and physical capacity. 

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TRX Squat holds and Hip/Ankle Mobility.

TRX Squat holds and Hip/Ankle Mobility

Do you have trouble sitting into a squat and tend to force our knees forward to get our hips backward? That can be indicative of several things (which can be a story for another time) but is usually a result of our body not being comfortable in that range of motion. If you can lie on your back and hug your knees to your chest but can’t sit into a deep squat, your brain is essentially holding you back from getting into that position. Why? It could be one of several things: Your body doesn’t feel stable or comfortable due to lack of strength, or you are lacking the ability to get low because of lack of range of motion in your knees or ankles.

To develop being comfortable ‘in the hole’ and encourage hip, knee, and ankle mobility, we can use the TRX to help assist us in descending into the bottom of the squat. Use the handles here to keep your chest up and avoid arching or rounding out your lower back as you sit down into your heels.

 

Get comfortable here, and be okay with shifting your weight back and forth through through both hips, knees and ankles - Take a look at some of our other videos that help with hip stability in order to help reinforce this new range of motion, like the hip banded walks, or the banded bridges.

If you have a prior history of injuries at the hips, knees, ankle, or spine, be careful with this movement as this might aggravate some pain. If you have any questions, please feel free to reach out to us with any questions!

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Pistol Squat.

Pistol Squats are an important single leg movement that requires core and hip stability in order to keep the trunk upright through the movement. Since our movement depends primarily on our ability to support ourselves on one leg and we don’t hop around like kangaroos, this can help to improve our movement in walking and running sports. 
You can start seated from a bench or chair (make sure it won’t go anywhere!) and put your hands out in front of you with your elbows straight. Bend at your waist and reach forward with your hands a little bit, and push through your heel and your butt at the same time to help yourself stand up. 


To return to the starting position, bend at the hips (keep your core engaged!) and reach back for the bench/chair with your butt and keep the arms out in front of you. Avoid letting your knee drop inwards towards the other knee! If sitting down proves difficult, you can always work on just standing up from the seated position. 

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Dumbbell Thrusters.

DumbbellThrusters are a good whole body exercise that targets the shoulders, core, and hips, which help to encourage power generation through the hips. Dividing the thruster into two movements makes it much simpler: a front squat into a push press. 
You’ll start with the weights perched on the front of your shoulders with your elbows up in front of you, making a little ‘shelf’ between your arms. 

 

 


-   Sit into a front squat, keeping your core engaged (belly button into the spine!)
-   At the bottom of your squat, drive through your heels in an explosive motion to bring yourself back to standing
-   Use the momentum from standing up and push the weight overhead
-   Control the weights as they come back down and let them fall right onto the shoulder
Squat and shoulder mobility are very important here, as limitations in either can limit your ability to perform this movement. Take a look at our other videos including shoulder and hip mobility, and don’t hesitate to reach out to us @bespoketreatments and @thematchfitphysio with any questions about this movement or issues you may have!

 

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Whats Your Number?

How many hours per week are you spending on your phone? This week, @kharper369 decided to track the time spent in front of her screen, totaling to a whopping 14 hours and 38 minutes. That’s over half of a day, lost to her cell phone!

What’s are the benefits of decreased screen time? Plenty, but today we will address how cell phone usage can negatively affect posture. Here, Marc is demonstrating a typical human operating a cell phone. Note his shoulders are rounded forward, he is slouching, and his head is jutted forward. This is the classic look of “upper crossed syndrome”, which is generally associated with shortened anterior chest, sub occipital, and sternocleidomastoid musculature as well as lengthened/weak posterior back, posterior shoulder, and anterior cervical musculature.

 

We know habits are tough to change, but imagine the postural potential if you cut back on the cell phone! Looking to improve your posture? Give Bespoke Treatments a call for an assessment!

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