Fundamental Human Movements & Why They Are Important

Humans are not made to be stationary – we are made to move, and move in particular ways. In fact, there are six fundamental movement patterns which every person should be able to perform in order to live a healthy, active life:

• Squat

• Hip Hinge

• Lunge

• Push (upper body)

• Pull (upper body)

• Rotation

These movements act as the building blocks of more complex movements and actions, and because of this, mastering these can help to ensure that you are able to perform most any motion you can imagine.

Squat

Squats are a common exercise among those in physical therapy and the population at large. They involve the trainee lowering their hips from a standing position, then returning to a standing position. Squats can be performed with or without extra weight depending upon the desired outcome of the exercise. This exercise engages many muscles in the legs as well as other areas including:

• Quadriceps

• Gluteus Maximus

• Rectus Abdominis

• Erector Spinae

As with nearly any exercise, the benefits of squats are largely dependent on the form one uses to perform the movement. In general, trainees should ensure their feet are about shoulder width apart, that no part of their feet leave the floor during the motion, and that they keep their chest up.

Squats have a multitude of potential benefits for daily life including improved balance, strength, posture, ability to jump, and so much more!

Hip Hinge

Hip Hinges target the body’s posterior chain. This includes the Gluteus Maximus, several lower-back muscles, and hamstrings. The exercise also utilizes the abdominals for stability.

Hip Hinges involve the trainee bending forward at the waist then returning to an upright position while keeping the lower back and legs in a relatively neutral position. It is important that when performing this exercise the motion comes from the hips and not the back – the back should remain neutral for most individuals. To achieve proper form, one should: 

• Maintain a neutral spine

• Pivot from the hip joints

• Engage your core muscles

Many other exercises incorporate the basic hip-hinge motion like deadlifts and the kettlebell swing. Benefits of performing a proper hip hinge can include injury prevention when lifting items from the floor, increased flexibility, and increased strength.

Lunge

Lunging is a common exercise that can be performed with or without additional weights, and targets the lower body. In particular, lunges target the quadriceps and gluteal muscle groups. Lunges simulate rising off the ground and help to improve leg strength as well as balance.

As with any exercise, proper form is essential to ensure you maximize the benefits of doing the exercise. Keys to performing a proper lunge are: 

1. Maintain a neutral spine through the entire movement

2. Keep your hips, knees, and ankles lined up with each other through the entire movement

While lunges are a relatively simple exercise, there are some common pitfalls in technique when performing them. These include a too-narrow stance which can greatly reduce stability, taking too short of a step forward which can allow your forward heel to rise off the ground, and rounding your back as you descend which can place additional stress on the low back.

Pushing

Pushes involve pushing weight away from your body. This movement comes in two basic varieties:

• Pushing weight horizontally away from the body

• Pushing weight vertically away from your body

Pushes primarily target the upper body including the pectorals, deltoids, and triceps. In particular, horizontal pushes, commonly called a push-up or press-up, target the pectorals, shoulders, and triceps while using the abdominals and erector spinae for stabilization. Meanwhile, vertical pushes, commonly referred to as shoulder presses or overhead presses, target trapezius and deltoids while using several other muscle groups for stability.

Pushes (both vertical and horizontal) simulate very common movements like lifting an item onto a high shelf or pushing a shopping cart. There are a variety of common exercises that use the fundamental push movement including:

• Push ups

• Overhead presses

• Military press

• Dips

Pulling

Pulls involve pulling weight toward your body in either a horizontal or vertical fashion. A multitude of common activities utilize this fundamental movement including opening a door, picking something up off the floor, and pulling yourself onto something. There are several common exercises that incorporate the basic pull movement like pull ups (vertical pulls) and barbell rows (horizontal pulls).

In general, pulling motions target the back, arm, and shoulder muscles including the trapezius, rhomboids, latissimus, biceps, and shoulders. Depending on the intent of each exercise, emphasis might be placed on different muscle groups. For example, vertical pulls (pull ups) target the latissimus primarily while horizontal pulls (rows) target the back and shoulders.

Proper technique is important to maximize the benefits of performing either a vertical or horizontal pull. When performing a pull up, you should keep the following in mind:

• Grip the bar with your hands about shoulder width apart

• Keep your lower back in neutral

• Avoid rolling your shoulders forward

When performing a row, keep the following in mind:

• Keep your lower back in neutral

• Lead the movement from your shoulder blades

Rotation

While the other items on this list involve movement in the sagittal plane (forward and backward) or the frontal plane (side to side), rotation involves the movement of the body in the transverse plane. Rotation can take place at several points in the body. For instance, when you check your blind spot while driving, it involves rotational movement of the neck; when you throw a ball it can involve rotational movement of the torso, hip, shoulder, and arm. It is important to have the ability to create as well as limit rotation through each individual segment of the body to control your body the way you want.

Several exercises and stretches utilize rotational movement including: 

• Open Book Stretch

• Wood Chops 

• Russian Twists

Exercises involving anti-rotation for better midline control include: 

• Palloff Press

• One-sided Push/Pull/Carry

• Side Planks

This is just the tip of the iceberg for basic, foundational human movements we train in the clinic every day at One To One Physical Therapy. Our goal when working with you is to prepare your body for the things you will have to do outside the clinic. If any of these daily activities are hard for you, we’d love to help make it easier! Contact us today by giving us a call at (253) 396-9001 or send us a message here.

How We Treat Shoulder Pain

Shoulder pain can be a frustrating and limiting condition that can interfere with daily activities and even impact sleep. It is often a result of a combination of postural faults, stiff muscles across the shoulder girdle, weakness in specific muscle groups, and poor movement patterns. At One to One Physical Therapy, our therapists will work with you to find the best combination of movement pattern corrections, strength training, flexibility, and manual therapy as needed based on your specific case.

Movement Pattern Corrections:

One essential component in rehabilitating shoulder pain is correcting movement patterns at the shoulder blade and arm (scapula and humerus, respectively). Poor resting postures and body mechanics during dynamic movements can lead to excessive stress on sensitive structures in the shoulder, resulting in pain and dysfunction. Your physical therapist will assess your movement patterns and identify areas of dysfunction. Once identified, the therapist can work with you to correct these patterns through specific corrective exercises and provide cues for desired movement patterns. The goal of movement pattern corrections is to reduce stress on whichever structures are generating pain and improve your ability to use your arm for daily tasks.

Flexibility:

In addition to the quality of your movements, flexibility is also important part of managing a shoulder pain complaint. Your therapist will teach you specific stretches and mobility exercises to improve flexibility in the muscles across the shoulder girdle. Stiff muscles can lead to limited motion, compensatory strategies, and pain, so improving flexibility can be an effective approach to reduce pain, improve range of motion, and improve tolerance to daily tasks.

Strength Training:

Strength training is another fundamental part of physical therapy for shoulder pain. Weakness in the muscles surrounding the shoulder can lead to instability, muscle imbalance, movement faults, and pain. Your physical therapist will design a personalized program to target specific muscle groups that need strengthening based on your specific findings on examination. Exercises may include simple, mat-level strength tasks like resistance band exercises, dumbbell exercises, or bodyweight exercises, but will progress to more functional resisted strength movements like global pushing, pulling, and rotating in various directions and with a load. Strength training can help to reduce pain and improve shoulder girdle stability, allowing you to return to your daily activities, sports, and hobbies without pain.

Manual Therapy:

Manual therapy is a hands-on approach that can be effective for specific types of shoulder pain. Your therapist may use specific techniques to manipulate the soft tissue and joints surrounding the shoulder joint to reduce pain and improve range of motion, allowing you to return to your daily activities with less discomfort.

Overall, physical therapy is an effective approach to manage most types of shoulder pain. Through movement pattern corrections, strength training, flexibility, and manual therapy, physical therapy can help you get back to doing the things you love. If you are experiencing shoulder pain, it is essential to seek the guidance of a qualified physical therapist to create a personalized treatment plan to meet your specific needs. Reach out to us to start working on your shoulder pain today!

How We Treat Balance & Difficulty Walking

Balance and walking are closely connected. If you have peripheral neuropathy and cannot feel your feet, or if you feel dizzy/lightheaded, or just feel unsteady in general, walking can be more difficult which could place you at risk of falling and injuring yourself. Even the fear of falling can change how you move and can negatively affect your life by making you less active, more sedentary, and have further balance difficulties. 

What are some common symptoms of balance problems?

• Difficulty walking in a straight line

• Preferring to grab walls, counters, or furniture

• Shuffling of feet

• Falls or “near falls,” even if you catch yourself 

What are some common causes of poor balance or difficulty walking?  

• Vertigo or Meniere’s Disease

• Lightheadedness/Dizziness

• Fear of falling

• Impaired vision

• Decreased strength

• Injury or other physical trauma

• Migraines

• Poor blood pressure regulation

• Side effects from medication or a combination of medications, especially those treating high blood pressure or depression

• Parkinson’s disease, Multiple Sclerosis, or other neurologic conditions

How can physical therapy address balance and walking problems?

Physical therapy treatment can help improve your balance! We can screen different systems and use objective testing to determine where your specific balance difficulties are coming from. Then we can tailor an exercise/balance program to help you make positive changes, feel more confident with movement, and reduce your risk of falling.  When your balance improves, it allows you to be more active and generally healthier. 

If you are unsure of the extent of your balance deficits, wonder where you fall in relation to other people your age, or are considering using an assistive device like a cane or walker, there are specific tests and norms we can compare your scores against to give you some answers.

Why should I choose One to One Physical Therapy to help me with balance or difficulty walking?

When you work with one of our experienced physical therapists, you’ll benefit from our “patient first” philosophy, which includes thorough, friendly, and expert treatment tailored to your specific needs and health goals. We are dedicated to helping all of our patients incrementally improve their health, so contact us today to schedule an appointment. We are here to help!

How We Treat Low Back Pain

Low back pain is one of the most common medical conditions affecting people today. In fact, it is estimated that up to 80% of people will experience low back pain at some point in their lives and is one of the most common problems we treat in the clinic every day. It can be caused by a variety of factors, including poor posture, muscle imbalances, faulty movement patterns, injuries, external life stressors, and so much more. Fortunately, physical therapy is an effective treatment option for low back pain. At One to One Physical Therapy, we typically treat low back pain with a combination of strength training, stretching, manual therapy, and movement pattern corrections to help you get back to doing the things you love.

Strength Training

Strength training is an essential component of physical therapy for low back pain. Strong muscles can help support the spine, improving posture and reducing stress on the lower back. Simple mat-level exercises are used to build a foundation to support more functional compound lifts that people are often more familiar with. Simple mat-level exercises targeting the hip, back, and core muscles, such as planks, side planks, and bird dogs, can help strengthen very specific muscles that support the spine. These simple exercises help build the foundation to progress toward more functional exercises such as deadlifts, squats, lunges, and hip thrusts which are critical to improving resilience of the low back and reducing pain in the long term.

Stretching

Stretching is another critical component of physical therapy for low back pain. Stiff muscles can contribute to low back pain by altering movement patterns and putting stress on the lower back. Stretching can help improve flexibility, reduce muscle tension, and improve overall range of motion. Some common stretches that are beneficial for low back pain include hamstring stretches and hip flexor stretches, although your program will be individualized based on your specific needs.

Manual Therapy

Manual therapy is a hands-on treatment method that can help alleviate low back pain. Some common types of manual therapy for low back pain include soft tissue mobilization, myofascial release, trigger point therapy, and joint mobilizations. These techniques can help reduce muscle tension and joint stiffness, to help you move better. Although hands-on treatments are not one of the primary methods we use at One to One to manage low back pain, all of our physical therapists are experts in deciding which cases are most appropriate for this type of intervention.

Movement Pattern Correction

Movement pattern correction is the process of identifying and correcting movement faults that may be contributing to low back pain. For example, poor posture or improper lifting techniques can put excessive stress on the lower back and contribute to acute or chronic low back pain. Your physical therapist will help identify these movement patterns and work with you to develop a plan to correct them. This will likely involve specific corrective exercises, strengthening certain muscle groups, improving flexibility, or learning new movement techniques to use during activities that come up often during your day or while performing movements that reproduce your pain.

In conclusion, physical therapy is a highly effective treatment option for a vast majority of low back pain complaints. Strength training, stretching, manual therapy, and movement pattern correction are all important components of a comprehensive physical therapy program for low back pain. If you are experiencing low back pain, do not hesitate to schedule a consult with your physical therapist at One to One to develop a personalized treatment plan to help alleviate your pain and improve your overall quality of life!

How We Treat Sports Injuries

How can Physical Therapy help you recover from a sports injury?

Injuries are a common part of all sports, and can be extremely inconvenient for professionals and hobbyists alike. From minor injuries like shin splints or a pulled muscle to major injuries like broken bones and torn ligaments, physical therapy can help athletes to reduce pain, regain mobility, and even help prevent future injuries through better movement.

If you’re sidelined due to a sports injury, playing with chronic pain, or concerned about your readiness to return to sport, physical therapy can help. Think of it as an investment in yourself. Along with addressing your current injury, we’ll give you tips and tools to regain mobility, improve your training technique, improve performance and reduce the risk of future injuries.

We do this by taking a holistic look at your body, discussing your goals, and asking a lot of questions. Once we understand your needs and concerns, one of our experienced physical therapists will develop a custom rehab program which may include flexibility, strength, power, endurance, coordination or other specific movements designed to help you perform your best.   

If you are experiencing pain or discomfort, don’t ignore it. It could be a sign of a more serious condition. Our return-to-sport objective testing can help us identify problems and create a custom training program just for you geared toward getting you back to the things you love most.

We can help with a variety of sports-related injuries including, but not limited to:

•     Sprained ankles

•     Pulled groins

•     Knee injuries

•     Shin splints

•     Dislocations

•     Fractures

•     Tennis elbow

•     Rotator cuff injuries

Working together, we’ll help you get back in the game. If you have had a sports related injury, One To One Physical Therapy can help with your recovery. Please contact one of our therapists at (253) 396-9001 or via email to discuss your options.

Post-Surgery Physical Therapy

How can post-op physical therapy aid in rehabilitation after surgery?

If you are recovering from surgery, chances are that you are eager to get back to your normal routines. Before that can happen, your body needs some time to heal properly and regain its strength. From tasks as simple as walking, bathing, getting dressed or just taking care of yourself, physical therapy after surgery is one of the best and safest approaches to get back to a healthy and active lifestyle.

What is post-surgical physical therapy?

No matter what type of operation you’ve had, physical therapy is a tried and true way to help speed up your post-surgery recovery. Physical therapy treatment can improve your strength and mobility through exercises that are tailored specifically to you and your body’s needs.

After surgery, your tissues, muscles, and bones go through a period of healing. Because of this, your body needs to slowly return to everyday activities, which is why limiting mobility during recovery can sometimes result in improper healing. Side effects of this can include reduced range of motion, flexibility, and functionality.

Our goal here at One To One Physical Therapy is to safely get you to your prior level of physical function. This includes successfully returning to work, recreational activities and sports.

What benefits could working with a physical therapist after surgery provide?

• Reduce swelling

• Reduce pain

• Regain range of motion

• Regain strength

• Increase endurance

• Returning to daily activities

• Improved circulation

• Minimize scar tissue formation

What types of surgical procedures tend to benefit most from post-surgery physical therapy?

• Total Knee Replacement

• Total Hip Replacement

• Total Shoulder Replacement

• Reverse Total Shoulder Replacement

• Rotator Cuff Repair

• Lumbar Laminectomy

• Lumbar Fusion

• Bunionectomy

How can One to One Physical Therapy help me recover after a surgical procedure?

Our team of experienced professionals are here to assist you every step of the way, providing you with customized “one-to-one” care at our clinic in Tacoma, WA or via our digital telehealth option. Our goal is to closely monitor your progress according to your physicians’ guidelines, as well as your individualized response to physical therapy treatment.

Together we’ll go over any post-surgical expectations, taking any precautions or restrictions into consideration, and from there our therapists will guide you through specific exercises, stretches, and other activities customized to assist in your healing, helping you to maximize your muscle strength, range of motion, and overall function.

If you’ve recently had an operation or have an upcoming surgery scheduled, give our team a call today to discuss your needs or plan ahead. Our “patient first” philosophy ensures you will receive thorough, friendly, and expert treatment customized to your specific needs and goals. We are committed to helping all of our patients continually improve their quality of life and look forward to helping you!

How We Treat Hip Pain

Hip pain is a common complaint among people of all ages and activity levels. It can be caused by a variety of factors, including injuries, arthritis, movement patterns, and so on. Regardless of the underlying cause, hip pain can be both debilitating and frustrating. At One to One, we help our patients manage their hip pain with a combination of patient education, strength, mobility, and movement pattern corrections during daily tasks or painful activities.

Patient Education:

Patient education is a critical component of physical therapy for any body part, including the hip. At One to One, your physical therapist will take the time to educate you on the cause of your hip pain and provide you with the necessary information to manage your symptoms. It is important that you are informed about proper postures, body mechanics, and ergonomics during daily activities like standing, sitting, sleeping, and so on to reduce stress on the hip joint and get you out of pain. Additionally, your therapist will provide guidance on appropriate exercises and activity modifications to prevent exacerbation of symptoms.

Mobility:

Hip mobility, a general term often used to describe muscle flexibility, joint mobility, and strength through your available range of motion, is also an essential aspect of physical therapy for hip pain. Your physical therapist will assess your mobility and flexibility at your initial evaluation and address any impairments through specific stretches and manual therapy techniques as needed. Stretching exercises can help to reduce muscle tension and improve the ease with which the hip can move through its available range of motion. Manual therapy techniques such as joint mobilizations can be used to increase joint mobility and reduce pain.

Strength:

Hip pain can be a result of or be a cause for muscle weakness around the hip, low back, and pelvis. Physical therapy can help to address these issues by incorporating specific strengthening exercises based on the results of your strength tests during your initial evaluation. Strengthening exercises for the hip can include simple mat-level exercises such as clamshells or bridges, but will be progressed to more functional compound movements like squats, lunges, and step-ups when you and your physical therapist decide you are ready. These exercises can help to improve the strength of the hip muscles and reduce stress on the hip joint to get you moving better than before your pain began.

Movement Pattern Corrections:

In some cases, poor movement patterns or faulty mechanics can be a major contributing factor to a patient’s hip pain even without significant deficits in strength or flexibility. Once a pattern is identified, your therapist will work with you to reduce these movement faults through specific corrective exercises with the goal of reducing stress on the hip joint and improving overall function. At One to One, your physical therapist will constantly be monitoring your movement patterns during your sessions and, when appropriate, give you specific feedback on how to improve the quality of your movement.

In conclusion, physical therapy is very often an effective approach to conservatively managing hip pain. Through patient education, strength, mobility, and movement pattern corrections, physical therapy can help you reduce pain and improve function. If you are experiencing hip pain, it is essential to seek the guidance of a qualified physical therapist to create a personalized treatment plan to meet your specific needs. With the help of a physical therapist, you can return to the activities you enjoy without pain or discomfort.