Looking to improvement performance? Want to learn which exercises can help you movement better? Don’t treat the pain, find the source with FMS and YBT. Functional Movement Screen and Y Balance Tests are our state-of-art Movement Screening Systems. They are like a X-Ray into all your muscle weaknesses. If there is in imbalance – we’ll find it and show you how to fix it.
Physical Therapy
Sand & Steel is committed to helping you move better. We incorporate testing from the Functional Movement Screen, 3DMAPS, Y-Balance Test, M|WOD to find weakened muscles and mobilize tight one.
Shoulder Injury and Rotator Cuff Exercises
Reading Time: 4 minutes
Whether you have a shoulder injury like an impingement or need stability exercises for your rotator cuff, the key to helping you get better is strengthening the weakened muscle and mobilizing the relevant fascia. Here are 10 amazing Shoulder Rotator Cuff Exercises and Stretches that you can do with your personal trainer.
MWOD Certification Review Movement & Mobility 101
Reading Time: 9 minutes
The MWOD Certification Review by Paul on Movement & Mobility 101. Kelly Starrett’s Movement & Mobility certification is my fifth certification in mobility. Here’s my review of the certification, plus a list of new things I learned from the man himself, Kelly Starrett.
If you are a mobility and movement coach, the MWOD Movement and Mobility Certification is a must have. Yes, it will take some work to finish, but it will help you become a better personal trainer. You will be able to take care of your athletes better and keep them moving safely for years to come.
Personal Trainer for Seniors
Reading Time: 7 minutes
Personal Training for Seniors and Older Adults Program. Everyday we work hard for the seniors in Alexandria VA to help them move better and live their life without limitations. Whether your goals are combating arthritis through joint distraction to preventing bone loss through functional strength training, we are going to build an age-appropriate program for you. We help clients improve aerobic capacity, increase engagement with neuromuscular activation, and build strength through compound movement patterns.
This articles highlights some of our older adult clients and includes their comments on what they had to say about their custom, one-on-one personal training programs.
Knee Injury Physical Therapy
4 Workouts with Video
Reading Time: 2 minutes
Got a Knee Injury? Here are 4 complete workouts with videos that you can do while you are recovering. These workouts are focused on conditioning to help maintain a healthy body weight.
Physical Therapy & Correctional Exercises Alexandria VA
Reading Time: 2 minutes
Physical Therapy is the study and practice of helping patients restore lost motor function after an injury. Physical Therapy includes techniques like dry needling, scraping (e.g. Grastin), electrostimulation, and ultrasonics. Correctional Exercises are special exercises designed to strengthen weakened muscle groups, mobilize tight joints, and improve balance. This article highlights many of the correctional exercises and assessment techniques that both personal trainers and physical therapists use.
Read morePhysical Therapy & Correctional Exercises Alexandria VA
Walking vs Running — Building safe biomechanics to run safely
Reading Time: 5 minutes
How Good is your Running Pattern and Biomechanics?
When it comes to burning calories and improving muscle tone, running is better than walking. Running creates a superior metabolic effect burns more calories per hour and per mile. Running versus walking is more effective at building strength and generating EPOC (Exercise Post Oxygen Consumption).
But running safely requires careful attention to your biomechanics and running pattern. Is your form robust enough to run safely?
Join us as we examine some of the common running patterns that can result in injury.
Read moreWalking vs Running — Building safe biomechanics to run safely
Mobility and Stability Screen
Reading Time: 4 minutes What if we could find problems before they turn into injuries? And if there are injuries, what if we could track down the biomechanical source to repair those injuries? We would be better… We would train safer ….
Strengthen Core PostPartum – 3 Ab Exercises After Pregnancy
Reading Time: 2 minutes
So your favorite fitness nerd has been reading up exercises to strengthen the core after delivering a baby. I’ve read through 4 of the hottest books (and maybe 10 articles), and I’ve boiled down the advice to these 3 exercises.
Included in the article is an informational video on how to perform these exercises, plus 4 common exercises to avoid.
Read moreStrengthen Core PostPartum – 3 Ab Exercises After Pregnancy
IT Bands, Hip Thruster, and the Glutes
Reading Time: 6 minutes
There are many causes of pain in your legs, but if you find you have pain in your quads that run down the outside of your legs, it may be your IT Bands. Here’s how to test for the pain source, and some of the best ways to treat it.
IT Bands Defined
The Iliotibial Band (IT Band) is a thick fibrous tendon that extends along the outside of your leg from hip to knee. This tendon is responsible for holding your quad and tibia stable when running or bending your leg.[i]
Levator Scapulae Exercises & Stretches
Reading Time: 4 minutes Levator Scapulae. A small muscle that causes big neck and shoulder pain. Learn how to test function, treat the pain, and build strength and flexibility.
Scalene Exercises & Stretches
Reading Time: 3 minutes Scalenes? If you have pain caused by a crook in your neck, help may arrive from mobilizing your Scalenes. Learn how to test, stretch, and strengthen them.
Sternocleidomastoid (SCM) Trigger Points
Reading Time: 1 minute The Sternocleidomastoid SCM is a complex motion and “heavy-lifter” when it comes to moving around your head. Dysfunction leads to migranes, TMJ, and tensions headaches. Here’s how to diagnose, strengthen, and mobilize the SCM.
Why situps won’t help your Muffin Top
Reading Time: 2 minutes
Question:
Rebecca writes:
I have been suffering with Muffin Top Syndrome, and recently hurt my stomach doing situps. When I saw a doctor, he diagnosed the pain as Hitatis Hernia. What can I do to get rid of the muffin top without re-injuring myself.
Curing Sports Foot Injuries
Reading Time: 7 minutes
Curing Sports Foot Injuries
Dr. Ben Pearl, licensed and board certified Podiatrist will be presenting on cutting edge techniques for treating plantar fasciitis. In particular, we’ll be discussing options associated with stem cell implantation. We’ll also discuss applicability of this procedure to related conditions such as Achilles tendon issues.
