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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Bear Crawl.

Once establishing core control in supine, it’s time to move from the ground up. Over the years, I have been working to establish midline stability with my barbell lifts. But like many other athletes, I recently ended up with low back pain because I was skipping steps.

According to standardized testing, I have all of the flexibility it takes to perform barbell movements. But, it’s the ability to actively control/sequence throughout the range which is causing my symptoms. My most common faults include the following:
a) Overextension of my lumbar spine when under physical stress
b) Decreased ability to actively flex lumbar spine/posteriorly rotate pelvis
c) Little to no breath control (notorious upper chest breather with the tendency to valsalva with EVERYTHING).

With a little bit of coaching from the @movementmaestro & @activelifeRX, I have come up with an exercise progression to address my dysfunction:
1. Supine and 90/90 w/basic breathing, pelvic tilts, and abdominal bracing
2. Dead Bugs in supine w/ breath sequencing
3. Heel Tap + Slides in supine w/ breath sequencing
4. Quadruped Cat/Camel w/ breath sequencing
5. Bird dog w/ breath sequencing
6. Bear Crawl w/ easy breathing

As bird dogs become easier, I decided to give the bear crawls a try, since it is a more dynamic exercise in the quadruped position. This exercise is an excellent opportunity for me to practice midline control with reciprocal upper/lower extremity movement. Once I master these, it will be time to challenge myself in the half-kneeling position, onward and upward!

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The Overhead Squat.

The Overhead Squat is a great full body movement that requires shoulder, core, hip, knee, ankle stability AND mobility in order to complete the full movement. Any sort of limitation through any one or more of these joints will make this much more difficult!  You can do this with a broomstick or a PVC pipe and it can still be quite difficult for most athletes.

 

At the core: Keep the belly button pulled into the spine
At the hips: Focus on the hip hinge as you sit into the bottom of the squat
At the knees: Avoid letting your knees drop inwards by using your glutes to push the knees out
At the shoulders: Pull your shoulder blades back and down towards each other
At the elbows/wrists: Think about bending the bar away from you the whole time and rotating your palms to face behind you while holding onto the bar.

Avoid looking downwards at the floor or arching the lower back in order to keep the pipe/broomstick above your head.

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Time Under Tension-Dumbbell External Shoulder Rotation.

This is one of my go-to accessory shoulder exercises when rebuilding stamina and strength of the posterior shoulder musculature, with a specific emphasis on external rotation. This is extremely beneficial for shoulder health, as it strengthens both eccentrically and concentrically. Notice in this video, I am demo-ing a tempo throughout the movement, with 3 seconds on the way down (eccentric) and 1 second on the way up (concentric). This is to increase time under tension, in order to establish stamina for the rotator cuff to be able to handle load for longer period of time. Why stamina? Because the posterior shoulder/rotator cuff has a lot of work to do within a 24 hour period. It is important to prescribe exercise with the intention to make it as relative to the task as possible. Be sure to start light with this one, it’ll get ya!

 

When setting up:
1. Prop elbow onto knee
2. Pack shoulder blade to ribcage, making sure there is no forward shoulder rounding in start position
3. Lower down for a count of 3, keep wrists straight, preventing forward shoulder rounding
4. Up for a count of one
5. Repeat! Ideally 12-15 reps for 3 sets. The goal is to accumulate about 60-90s of constant work per set.
6. From there, we can choose to increase tension over time or load, depending on the goals of the individual.

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