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Upper Back Strength🏋️‍♀️ . As promised,

Upper Back Strength🏋️‍♀️
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As promised, here are some ideas for midback strengthening after you work on thoracic spine mobility.
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Whether you have shoulder pain or not, these are great to add to your program or warm up before overhead activities. The mid back is essential for overhead activities as the muscles work to rotate the scapula upward into the overhead position.
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These are also great exercises to prime you for the chest to bar pull up which requires the rhomboids and midtrap to retract the scapula to allow the chest to come into contact with the bar.
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Tag, comment, share with a friend who needs to work on their upper back strength!
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✅Click the link in my bio for the latest episode🎧 of Move the District, a podcast🎧 to showcase all of the health/fitness💪 offerings available for residents of the DMV. New episodes drop every Wednesday. Use the link in the bio 👆to subscribe📲 and never miss an ep! Interested in being on the podcast? Shoot us a DM. Like it? Repost and share!
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#physicaltherapy #physicaltherapist #movethedistrict #movementismedicine #crossfit #physiosincrossfit #olympiclifting #snatch #gymnastics #shouldermobility #shoulderpain #shoulderworkout #shoulderstrength #tspine #thoracicspine #neckpain #health #fitness #workout #performbetter #washingtondc #dcfitness #thefitdistrict #districtcrossfit #igdc #bythings #202creates #mydccool #capriv #bigleagueshoulders

Get Your Thoracic Spine Moving! . Have you been tr

Get Your Thoracic Spine Moving!
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Have you been trying to improve your overhead position or shoulder pain by working entirely on your shoulder?
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The thoracic spine plays a big role shoulder motion and when the thoracic spine doesn’t extend or rotate as you raise your arm overhead your shoulder and low back have to do extra work.
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Give these exercises a try to work on rotation and extension of your thoracic spine, but make sure you follow up the mobility with strength! Stay tuned on midback strengthening later this week.
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Tag, comment, share with a friend who needs to work on their T-Spine!
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✅Click the link in my bio for the latest episode🎧 of Move the District, a podcast🎧 to showcase all of the health/fitness💪 offerings available for residents of the DMV. New episodes drop every Wednesday. Use the link in the bio 👆to subscribe📲 and never miss an ep! Interested in being on the podcast? Shoot us a DM. Like it? Repost and share!
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#physicaltherapy #physicaltherapist #movethedistrict #movementismedicine #crossfit #physiosincrossfit #olympiclifting #snatch #gymnastics #shouldermobility #shoulderpain #shoulderworkout #shoulderstrength #tspine #thoracicspine #neckpain #health #fitness #workout #performbetter #washingtondc #dcfitness #thefitdistrict #districtcrossfit #igdc #bythings #202creates #mydccool #capriv #bigleagueshoulders

🔥🔥🔥Repost from my guy @dr.andychen, he’

🔥🔥🔥Repost from my guy @dr.andychen, he’s got so many great nuggets of info on his page!
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Why is there even an assessment if everyone is getting the same exact treatment? It's like going to a restaurant and they order your food for you. Sometimes it hits and sometimes it won't. In this case, none of the food even taste right.
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Your rehab should be individualized towards your goals. If you want to get back to CrossFit, there should be exercises related to CrossFit. If your back hurts from picking up groceries, your rehab should focus on safely picking things up from the floor. There is no cookie cutter approach for rehab. We were all created differently, and that why our rehab can’t be the same. If your healthcare provider isn’t taking the time to get to know who you are, what your goals are, and actively taking steps to make sure you’re reaching those goals it’s time to find a new provider before you become another Instagram post.
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#SaturdayFeelings
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#physicaltherapy #physicaltherapist #healthcare #health #physio #pt #ptstudent #movementismedicine #rehab #sportsrehab #sportsmedicine #chiro #doctor #lowerbackpain #backpain #washingtondc #dcphysicaltherapy #dcfitness #dcfit #fitdc #swdc #capriv #bigleague

Return to Running 🏃‍♀️ . 🔥Do you foot

Return to Running 🏃‍♀️
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🔥Do you foot, ankle, knee, hip or back pain and want to get back to running/jumping?
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✅Here is a progression to reintroduce plyometric activity. Starting with double leg pogo jumps, progressing to single leg.
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🏃‍♀️Then add a depth drop to improve force absorption. When landing try to stick it and own that position for a second. One big cue we use here is to make sure you have bend in your hips and knees when landing.
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🤝Tag, comment, share with a friend who needs to run!
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🐶Dog Cameo brought you by @zoepmcp and Xena
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✅Click the link in my bio for the latest episode🎧 of Move the District, a podcast🎧 to showcase all of the health/fitness💪 offerings available for residents of the DMV. New episodes drop every Wednesday. Use the link in the bio 👆to subscribe📲 and never miss an ep! Interested in being on the podcast? Shoot us a DM. Like it? Repost and share!
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#physicaltherapy #physicaltherapist #movement #movementismedicine #running #runner #Dcrunning #Rundc #footpain #plantarfasciitis #toepain #kneepain #hippain #sportsrehab #health #fitness #washingtondc #washingtonian #dcfitness #mydccool #202creates #thefitdistrict #swdc #capriv #igdc #bigleagueperformance

From the West Wing to the Weight Room🏋️‍♀

From the West Wing to the Weight Room🏋️‍♀️
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If you’re wondering what you should be looking for in a personal trainer/coach listen to the clip above from the newest episode of Move The District with @demiyeager from @otfnavyyard, @moosefit and @sweatdc!
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Demi is an ex-politico turned full-time fitness professional after swapping the pant suits for the sweat life 2 years ago. With over 3 years of experience teaching group fitness and programming for a wide variety of personal and small group training clients, she's ready to expand her reach to help people near and far achieve their fitness goals.
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She is inspired daily by the energy of those around her and always seeks to bring out the best in those she trains -- as well as fully standing by the belief that even the most busy individuals have time for their health and fitness.
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Topics discussed:
• Demi's decision making process of leaving the political world behind her
• How making a little conversation goes a long way with Demi
• Demi's way of leaning on the local community to learn the fitness industry
• The new reality of continuing to make fitness clients feel comfortable during the pandemic
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Reach out to Demi:
Via Instagram: @demiyeager @savage.training
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✅Click the link in my bio to hear the episode for yourself! Make sure you subscribe📲 and never miss an ep! Interested in being on the podcast? Shoot us a DM. Like it? Please give us a 5 star rating, and share with your friends!
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#movethedistrict #physicaltherapy #washingtondc #dcfitness #dcfit #fitdc #sweatdc #rundc #dcrun #runthedistrict #dcrunning #lululemonambassador #lululemon #thesweatlife #fitnesspodcast #orangetheoryfitness #otf #healthpodcast #dchealth #workoutdc #bythings #washingtonian #physicaltherapy #mydccool #202creates #igdc #bigleague

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