https://www.movementmatters-pt.com/blog daily 0.75 2025-08-20 https://www.movementmatters-pt.com/blog/how-to-stabilize-your-core monthly 0.5 2022-01-25 https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/c9ae8eba-61e0-494d-a02d-0b802e982133/iStock-835754800.jpg Blog - How to Stabilize Your Core: The Transverse Abdominis - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/910e06a7-f2d9-43c1-a5de-d542b0f5e58a/IMG_2387_jpg.jpg Blog - How to Stabilize Your Core: The Transverse Abdominis - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/ad37a48c-04cc-4f22-9a4b-946ff190d0c7/IMG_2400_jpg.jpg Blog - How to Stabilize Your Core: The Transverse Abdominis - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/649aa526-7621-47a6-9d5f-4697fe3e42bc/IMG_2400_jpg.jpg Blog - How to Stabilize Your Core: The Transverse Abdominis - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/d3d0c876-314f-4ed6-866b-df98fe6eda15/IMG_2401_jpg.jpg Blog - How to Stabilize Your Core: The Transverse Abdominis - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/44edc1ad-f73c-4e92-9e3f-466803752eeb/IMG_2402_jpg.jpg Blog - How to Stabilize Your Core: The Transverse Abdominis - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/acae1b68-b7c4-4fec-a000-898adf0efda7/IMG_2404_jpg.jpg Blog - How to Stabilize Your Core: The Transverse Abdominis - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/83e3fc5d-f3af-4825-928e-afd8c0137c23/IMG_2411_jpg.jpg Blog - How to Stabilize Your Core: The Transverse Abdominis - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/0ec8b5cf-fc6f-4dbd-ab84-4e7f48e49065/IMG_2412_jpg.jpg Blog - How to Stabilize Your Core: The Transverse Abdominis - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/d056547f-ef22-4ae9-96e6-4138f1e6f4c9/IMG_2417_jpg.jpg Blog - How to Stabilize Your Core: The Transverse Abdominis - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/a58fac1c-2e86-471f-bc9e-7d4c648ce19f/IMG_2418_jpg.jpg Blog - How to Stabilize Your Core: The Transverse Abdominis - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/85027588-a258-4c9b-8833-eee63db5f863/IMG_2409_jpg.jpg Blog - How to Stabilize Your Core: The Transverse Abdominis - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/8b2c1e13-1b87-4e34-8299-4cb140380638/IMG_2410_jpg.jpg Blog - How to Stabilize Your Core: The Transverse Abdominis - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/cdcabe94-8884-4e69-8e0a-d7f995e384f4/IMG_2633_jpg.jpg Blog - How to Stabilize Your Core: The Transverse Abdominis - Make it stand out Begin lying on your stomach, propped up on your elbows. Engage your TA again and lift your hips up into the air to keep your spine in a line. Ensure that your elbows are directly under your shoulders and your back is flat. Hold for 10 seconds, repeat 10 times. Over time you can increase your hold, ensuring that you keep breathing throughout the movement. https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/9d0d844f-0d9a-404b-83d7-846e084efc6a/IMG_2636_jpg.jpg Blog - How to Stabilize Your Core: The Transverse Abdominis - Make it stand out If you cannot maintain that TA contraction or find your back arching, drop down onto your knees. It is still important to make sure you keep your spine in line; being on your knees may push your hips up toward the ceiling. https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/676e986e-b2bb-4656-bdb6-ad6cbc2aea6a/IMG_2643_jpg.jpg Blog - How to Stabilize Your Core: The Transverse Abdominis - Make it stand out Begin lying on your side with your feet stacked and prop up onto your elbow. Engage your TA and lift your hips off the floor so that your spine is in a straight line. Your hips and shoulders should be facing forward. Make sure you are not rotating backward; if anything, try to tip your hips very slightly forward. Hold for 10 seconds, repeat 10 times. Over time you can increase your hold, ensuring that you keep breathing throughout the movement. https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/9d6709ae-760e-4e0f-9cac-7b2855b35d16/IMG_2641_jpg.jpg Blog - How to Stabilize Your Core: The Transverse Abdominis - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/0b8c43ba-c9b7-4950-98ec-adafd346198a/IMG_2642_jpg.jpg Blog - How to Stabilize Your Core: The Transverse Abdominis - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.movementmatters-pt.com/blog/the-hip-joint-an-essential-component monthly 0.5 2022-03-10 https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/7310fa90-c23c-4ee3-91e4-7e916545c67b/IMG_1722_jpg.jpg Blog - The Hip Joint: An Essential Component in Treating and Preventing Knee and Low Back Pain - Make it stand out Start on your hands and knees with your core muscles engaged. https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/f94dd5e4-46f6-486b-986b-a9fd831333fd/IMG_1724_jpg.jpg Blog - The Hip Joint: An Essential Component in Treating and Preventing Knee and Low Back Pain - Make it stand out Lift one leg up and flex the knee as far as you are able, then bring the leg out to the side https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/e416d61b-a810-4ad7-bd5a-994b55124f81/IMG_1729_jpg.jpg Blog - The Hip Joint: An Essential Component in Treating and Preventing Knee and Low Back Pain - Make it stand out Rotate your knee down so that your foot an knee are in a line https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/9c8596e1-a644-4d03-8d0e-73f6c989da40/IMG_1728_jpg.jpg Blog - The Hip Joint: An Essential Component in Treating and Preventing Knee and Low Back Pain - Make it stand out Next, your foot comes up behind you, extending your hip but keeping your core engaged. Repeat in reverse order. Perform 5 repetitions for 2 sets on each leg. https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/ec75ad72-bb8f-432c-80f2-60546654333b/IMG_1777_jpg.jpg Blog - The Hip Joint: An Essential Component in Treating and Preventing Knee and Low Back Pain - Make it stand out Stand with 1 hand resting on a counter for balance. Lift the knee on the opposite side up as high as you can while keeping your back straight. https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/595f44e1-daa7-4bf1-822e-6e62427e80b1/IMG_1778_jpg.jpg Blog - The Hip Joint: An Essential Component in Treating and Preventing Knee and Low Back Pain - Make it stand out Keep your knee up and move your leg out as far as you can https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/3473a74d-5563-44d0-9c1d-3fa141fa9091/IMG_1780_jpg.jpg Blog - The Hip Joint: An Essential Component in Treating and Preventing Knee and Low Back Pain - Make it stand out Rotate your foot up to the level of your knee. https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/a621cfc0-a1c8-45eb-9344-a9082d20c3f1/IMG_1779_jpg.jpg Blog - The Hip Joint: An Essential Component in Treating and Preventing Knee and Low Back Pain - Make it stand out Keep the leg up and move it behind you, be careful not to arch your back. Then perform in reverse order. Perform 5 repetitions for 2 sets on each leg. https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/6298a1e6-154a-43f2-925f-278c306ba14b/IMG_1745_jpg.jpg Blog - The Hip Joint: An Essential Component in Treating and Preventing Knee and Low Back Pain - Make it stand out Sit on the floor and bend one leg straight in front of your body with your hip rotated out so that your leg forms a 90-degree angle. Then position your other leg straight out to the side with your hip rotated inward so that your leg again forms 90-degree angles. Lean forward slightly, keeping your back straight. Hold this stretch for 1-2 minutes, and then switch legs. Perform diaphragmatic breathing to improve relaxation during the stretch! (Breath in through your nose into your belly, then exhale through your mouth). *If this is too difficult, start sitting on a foam pad or flat pillow to reduce the angles and work your way up to sitting on the ground https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/9ea2b9eb-c135-48ef-9dd7-d177c5d41cd1/IMG_1750_jpg.jpg Blog - The Hip Joint: An Essential Component in Treating and Preventing Knee and Low Back Pain - Make it stand out Start in the 90/90 position from the previous exercise. https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/ac84d951-8f41-48ba-afb2-180abad35f96/IMG_1751_jpg.jpg Blog - The Hip Joint: An Essential Component in Treating and Preventing Knee and Low Back Pain - Make it stand out Actively press your front knee down during the movement. Move up onto your toe of the back leg https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/b8fc8a6d-4882-4455-a1d7-7e1b35e24182/IMG_1752_jpg.jpg Blog - The Hip Joint: An Essential Component in Treating and Preventing Knee and Low Back Pain - Make it stand out Lift the knee up until your foot is flat on the ground. Repeat for 5 repetitions, 2 sets on each side. https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/bc87939f-2e5d-4a0a-a21a-e70f2726b875/IMG_1774_jpg.jpg Blog - The Hip Joint: An Essential Component in Treating and Preventing Knee and Low Back Pain - Make it stand out Start in a kneeling position, bring 1 leg forward into a lunge with your hips and knees bent at 90 degrees. Keep your core engage, squeeze your glutes so your pelvis tilts underneath you. https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/5874b513-66bd-4dc5-9924-05a7042345f7/IMG_1775_jpg.jpg Blog - The Hip Joint: An Essential Component in Treating and Preventing Knee and Low Back Pain - Make it stand out Lean forward until you feel a stretch in the front of your hip (the side that is on the ground). Hold 30 seconds, repeat 3 times on each side. I have other variations of this stretch in previous blog posts! https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/f04e8804-0951-40a8-817d-f1901ef629a9/IMG_1772_jpg.jpg Blog - The Hip Joint: An Essential Component in Treating and Preventing Knee and Low Back Pain - Make it stand out Stand with your feet apart, just further than your shoulder width, facing a counter or desk. Lean forward with a flat back. https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/f5deb117-f676-4be3-89fc-44e71b67a820/IMG_1773_jpg.jpg Blog - The Hip Joint: An Essential Component in Treating and Preventing Knee and Low Back Pain - Make it stand out Bend 1 knee lunge to the side until you feel a stretch in your inner thigh on the straight leg. Hold 30 seconds, repeat 3 times on each side. https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/2176d646-e7bc-4971-9df6-0494a1af51b2/IMG_1754_jpg.jpg Blog - The Hip Joint: An Essential Component in Treating and Preventing Knee and Low Back Pain - Make it stand out Lay on your back with your knees bent. Cross 1 leg over the other, so your ankle is resting on your knee. https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/cc70cafa-27c0-40f8-b358-4f14fbb9dd20/IMG_1755_jpg.jpg Blog - The Hip Joint: An Essential Component in Treating and Preventing Knee and Low Back Pain - Make it stand out Reach through and pull the uncrossed leg back toward your chest until you feel a stretch across your buttock of the crossed leg. Hold 30 seconds, repeat 3 times on each side. https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/65647cf9-d67c-4b72-8471-83f1630c5957/IMG_1757_jpg.jpg Blog - The Hip Joint: An Essential Component in Treating and Preventing Knee and Low Back Pain - Make it stand out Sit with your legs bent out in front of you. Cross 1 leg over the other so that your lower leg is resting on the knee. https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/0de8b1e6-0fd3-43ec-88ef-4645da27b3de/IMG_1760_jpg.jpg Blog - The Hip Joint: An Essential Component in Treating and Preventing Knee and Low Back Pain - Make it stand out Walk the foot of your bent leg back towards you or scoot your hips toward your foot until you feel a stretch across your buttock of the crossed leg. Hold 30 seconds, repeat 3 times on each side. https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/6b56fa1e-80be-4a31-bb4e-64d47d8251f7/IMG_1821_jpg.jpg Blog - The Hip Joint: An Essential Component in Treating and Preventing Knee and Low Back Pain - Make it stand out Sit on the edge of a chair. Cross 1 leg over the other so the ankle of 1 leg is resting on the knee of the other. Keep your back straight and lean your chest toward the foot that is crossed over. Lean until you feel a stretch across your buttock of the crossed leg. Hold 30 seconds, repeat 3 times on each side. https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/da66c1d2-4fc0-4522-a860-a1bc6c7c5596/IMG_1854_jpg.jpg Blog - The Hip Joint: An Essential Component in Treating and Preventing Knee and Low Back Pain - Make it stand out Stand, facing a chair near a counter or somewhere you can hold with 1 hand to stabilize for balance as needed. Put 1 foot up on the chair. https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/4c708c3c-940a-4a61-9864-73099247b0f1/IMG_1855_jpg.jpg Blog - The Hip Joint: An Essential Component in Treating and Preventing Knee and Low Back Pain - Make it stand out Lift the foot up off the chair, hold for 2-3 seconds. Repeat for 10 repetitions. https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/395151a8-3c1a-4d5c-bffc-57761b433025/IMG_1890_jpg.jpg Blog - The Hip Joint: An Essential Component in Treating and Preventing Knee and Low Back Pain - Make it stand out Sit in a straddle position. You may need to start out sitting on a small cushion or pillow. Use your hands to balance and lift 1 leg a few inches off the floor and hold 1-2 seconds. Relax and repeat for up to 10 repetitions. *It is a good idea to sit up against a wall so that you do not lean back and use your abdominals instead of your hip flexors. https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/f9047dfc-ba25-4449-8dbe-3cbbea460f53/IMG_1827_jpg.jpg Blog - The Hip Joint: An Essential Component in Treating and Preventing Knee and Low Back Pain - Make it stand out Lie on your side with a band around your legs just above the knees. Bend your knees so that your feet are in line with your back. Engage your core, lift the top knee up against the band's resistance, slowly and with control. Ensure you do not let your hips roll back or twist at your spine during the movement. Repeat 10 times. https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/ba0d5d78-8639-43e5-bb45-90586c968877/IMG_1882_jpg.jpg Blog - The Hip Joint: An Essential Component in Treating and Preventing Knee and Low Back Pain - Make it stand out Start in standing with a resistance band around your ankles (you can start without the band and work your way up to it if needed). You can stand near a counter so you can touch for balance as needed. Start with 1 leg bent slightly, then quickly move your opposite leg forward (flexion) 10 times. https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/55dfb36f-3f93-4b98-ab80-76b270d167e9/IMG_1883_jpg.jpg Blog - The Hip Joint: An Essential Component in Treating and Preventing Knee and Low Back Pain - Make it stand out Then move the leg out to the side (abduction) 10 times https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/a5a73c67-6df0-4175-a28a-6b4a9277f57b/IMG_1884_jpg.jpg Blog - The Hip Joint: An Essential Component in Treating and Preventing Knee and Low Back Pain - Make it stand out Then back (extension) 10 times, keeping your leg straight and trying not to lean during any of the movements. https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/9cc43e13-b0f7-4785-808a-bb7b7b80cff3/IMG_1844_jpg.jpg Blog - The Hip Joint: An Essential Component in Treating and Preventing Knee and Low Back Pain - Make it stand out Lie on your back with a stability ball placed under your heels and arms down by your slides. Lift your hips up off the ground. Hold just a second or 2 and maintain control, then relax your hips back down. Repeat 10 times. https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/17dd219a-6c04-4115-92c6-c2f312679068/IMG_1845_jpg.jpg Blog - The Hip Joint: An Essential Component in Treating and Preventing Knee and Low Back Pain - Make it stand out To make this more challenging, you can perform with your arms across your chest. This will provide a significant challenge to your balance, so you may want to start with just 1 arm up and then work your way up to 2. https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/025b15d8-d7f0-4015-9399-3935ac8d3ea1/IMG_1847_jpg.jpg Blog - The Hip Joint: An Essential Component in Treating and Preventing Knee and Low Back Pain - Make it stand out Lie on your back with a stability ball placed under your heels and your arms down by your slides. Lift your hips up off the ground. https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/bf43de40-4b2f-4278-a915-d229e7925773/IMG_1848_jpg.jpg Blog - The Hip Joint: An Essential Component in Treating and Preventing Knee and Low Back Pain - Make it stand out While holding this position, bend your knees and roll the ball toward you, keeping pressure on your heels. Roll the ball back out and relax your hips back down. Repeat 10 times. https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/ea146138-6c87-4373-85c3-aefb58776be2/IMG_1871_jpg.jpg Blog - The Hip Joint: An Essential Component in Treating and Preventing Knee and Low Back Pain - Make it stand out Start with a band looped knees (easier) or ankles (harder). Squat down, ensuring your feet are pointed straight ahead, and your back is straight. Take 6 steps to 1 side ensuring you keep your feet pointed forward and keep some tension on the band the entire time. Stand up and relax and repeat to the other side. https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/75c5b41f-2231-42b2-b082-05352097757a/IMG_1873_jpg.jpg Blog - The Hip Joint: An Essential Component in Treating and Preventing Knee and Low Back Pain - Make it stand out Start with a band looped knees (easier) or ankles (harder). Squat down, keep your back straight. https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/f1b8be64-7bca-4846-bd65-6a9f77223a3b/IMG_1876_jpg.jpg Blog - The Hip Joint: An Essential Component in Treating and Preventing Knee and Low Back Pain - Make it stand out Walk forward, take large steps, and step further out to the side then you typically would. Walk forward 6-10 steps, turn around and repeat 5 times. https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/49e02f12-8b46-42fc-bbfb-76d15080bb81/IMG_1859_jpg.jpg Blog - The Hip Joint: An Essential Component in Treating and Preventing Knee and Low Back Pain - Make it stand out Stand on 1 leg with your opposite leg straight and kick-standed behind you. Tighten your core muscles and hinge forward at the waist, raising the back leg so that your body and leg are in line with one another. Make sure your hips stay straight, and you are not rotating on that standing leg. *If you need to make this more difficult, you can add a weight in the hand opposite of the lifting leg. https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/8e7e3c78-4f00-43fd-8881-409c63355788/IMG_1857_jpg.jpg Blog - The Hip Joint: An Essential Component in Treating and Preventing Knee and Low Back Pain - Make it stand out If this is too difficult at first, stand at a counter and let your hand glide across the surface as you go down so that it can assist with your balance. https://www.movementmatters-pt.com/blog/desk-jobs-preventing-aches-and-pains monthly 0.5 2022-03-10 https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/1633459466640-RTTYLDP70RLA871K4TOH/IMG_0865_jpg.jpg Blog - Desk Jobs: Preventing Aches and Pains - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/1633026564139-IL595R8M1UCV7PFDJWG3/IMG_0872_jpg.jpg Blog - Desk Jobs: Preventing Aches and Pains - Make it stand out Sit up tall in a chair. Place the arm on the side you would like to stretch behind your lower back or straight down to the side. Tilt your head toward the opposite shoulder and back slightly. You should feel a stretch down the front of the side of your neck. Hold 3 times for 30 seconds each. https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/1633026686629-4001UTE1PSAQF95XLETJ/IMG_0874_jpg.jpg Blog - Desk Jobs: Preventing Aches and Pains - Make it stand out Sit up tall in a chair. Place the arm on the side you would like to stretch behind your lower back or straight down to the side. Tilt your head to the opposite side until you feel a stretch down the side of your neck. Hold 3 times for 30 seconds each. https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/1633026865565-7YA2IVKEPOCF4RJ7O37U/IMG_0875_jpg.jpg Blog - Desk Jobs: Preventing Aches and Pains - Make it stand out Sit up tall in a chair. Place the arm on the side you would like to stretch behind your lower back or straight down to the side. Turn your head toward the opposite shoulder and then look down toward your hip. You should feel a stretch down the back of your neck to the shoulder blade. Hold 3 times for 30 seconds each. https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/1633027176993-LHYW893L81FXYSLJ59PB/IMG_0885_jpg.jpg Blog - Desk Jobs: Preventing Aches and Pains - Make it stand out Start in a seated position with your shoulders relaxed, looking straight ahead. Tuck your chin in to resemble a double chin. Hold this position for 5-10 seconds and perform 10 repetitions. Do not extend your neck back or flex your head forward. https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/1633027772455-PTD77UNATXV2ZR94OP0P/IMG_1125_jpg.jpg Blog - Desk Jobs: Preventing Aches and Pains - Make it stand out Lying flat on your back, tuck your chin in, as to resemble a double chin, or like you are trying to flatten your neck onto the floor. Hold this position for 10 seconds and perform 10 repetitions. When this exercise becomes too easy, progress to the next one below. https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/1633027609741-AKXDUNXCJ78QSUUSZG0R/IMG_1132_jpg.jpg Blog - Desk Jobs: Preventing Aches and Pains - Make it stand out Perform chin tuck as above. While maintaining the chin tuck position, lift your head 1-3 inches off the floor and hold up to 10 seconds (as long as you can maintain the chin tuck), then return your head to the floor and then relax the chin tuck. Perform 10 repetitions. https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/1633119537472-85NLFXCCO092PQ1FXZH7/IMG_0904_jpg.jpg Blog - Desk Jobs: Preventing Aches and Pains - Make it stand out Stand facing your desk or a counter that’s about waist to chest high. Place your hands on it and walk your feet back so that your feet are under your hips. Push your buttocks/hips back to move your chest down towards the floor. Keep your elbows locked out and tighten your quads. Hold 10 seconds and repeat 5 times. https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/1633119595371-P5H4AK5DAQ42BYAR9JUQ/IMG_0942_jpg.jpg Blog - Desk Jobs: Preventing Aches and Pains - Make it stand out Stand with both forearms on a door frame so that your shoulders and elbows are at about 90 degrees. Keeping your forearms on the wall, take one step forward until you feel a stretch across your chest. Hold 30 seconds and repeat 3 times. https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/1633119837901-0PMS5B4X7HK56EUUF0M7/IMG_0917_jpg.jpg Blog - Desk Jobs: Preventing Aches and Pains - Make it stand out Sit upright with good posture. Squeeze your shoulder blades together and down holding for 5 seconds. Keep your chest up while doing this exercise. Repeat 10 times. https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/1633120004552-RONMNC00EPR5D0IG0YSQ/IMG_0636_jpg.jpg Blog - Desk Jobs: Preventing Aches and Pains - Make it stand out Place a foam roll on the floor and lie back on it with the foam roll running under your spine. Start with your arms together straight in front of you. Lower your arms out to the side until you feel a stretch across your chest. Hold 30 seconds and repeat 3 times. https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/1633120065414-96A64CLWBDCT3N5N0BC9/IMG_0638_jpg.jpg Blog - Desk Jobs: Preventing Aches and Pains - Make it stand out You can also do the pectoralis stretch with your elbows bent at 90 degrees and relax the forearms back towards the floor behind you. Hold 30 seconds and repeat 3 times. https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/1633120160963-G785OB0Y5QVKX7OYHCEH/IMG_0643_jpg.jpg Blog - Desk Jobs: Preventing Aches and Pains - Make it stand out Place a foam roll on the floor perpendicular to your spine. Lie back with the foam roll running across the level of your spine that you would like to stretch. Cross your arms across your chest or wrap your hands around the back of your head to support the weight. Ensure you do not pull your head forward, keep it in line with the rest of your spine. Inhale, then as you exhale, allow your body to relax over the foam roller. Move slowly and repeat. You can perform at various levels of your upper back. https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/1633120221812-019HU31P72V87SV20G7M/IMG_1186_jpg.jpg Blog - Desk Jobs: Preventing Aches and Pains - Make it stand out Stand with a resistance band anchored on a door handle or cable column at the wall, just above waist height. Stand up tall, squeeze your shoulder blades together and pull your elbows back. Make sure you keep your shoulders down during the movement. Repeat 10 times, perform 2 sets. *To add some core strengthening/stabilization, stand on 1 foot while doing this exercise! https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/1633120309647-9VFBP0VJM4CTJS03LLZD/IMG_1159_jpg.jpg Blog - Desk Jobs: Preventing Aches and Pains - Make it stand out Start lying on your stomach with your elbows directly under your shoulders. https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/1633120341102-9RLMWJKIOCF2YTFVYXUC/IMG_1160_jpg.jpg Blog - Desk Jobs: Preventing Aches and Pains - Make it stand out Relax and inhale; on the exhale, push your shoulder blades apart while keeping your core muscles tight. Hold 10 seconds, repeat 10 times. https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/1633120555198-XUZWC3T7RU9WXBOLWION/IMG_1154_jpg.jpg Blog - Desk Jobs: Preventing Aches and Pains - Make it stand out Lie on your side with your head supported on a pillow, and your knees bent at 90 degrees with your spine in a neutral position. Reach your arms out in front of you, with your hands together. https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/1633120495982-OQNHNYKBPUODVC7W8JAB/IMG_1153_jpg.jpg Blog - Desk Jobs: Preventing Aches and Pains - Make it stand out Inhale, then rotate the upper arm to the other side, following your hand with your head on the exhale. Be sure to rotate from your upper back and keep your knees/lower back steady. Perform 10 repetitions, moving slowly. https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/1633459350530-I16U2OGLELEMIDZAX5BA/IMG_0925_jpg.jpg Blog - Desk Jobs: Preventing Aches and Pains - Make it stand out Just be careful with your setup, the ball that I have here in the clinic fits my legs well, but it has me sitting too low at my desk. So when I use this at work, I use a small height-adjustable tray table so that I'm not looking up or shrugging my shoulders! https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/1633459642467-XMQF40GMNDWWH05GNA52/IMG_0938_jpg.jpg Blog - Desk Jobs: Preventing Aches and Pains - Make it stand out Start standing with your hips supported on your desk or at a counter. Hold the counter for support and gently lean back just until you start to feel a stretch in your back and then come back forward. You want your back muscles to stay pretty relaxed. Use your core and arms to support your weight, so your spine is moving more passively. Perform 10 repetitions. https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/1633459573114-X9JE71UN4H4QYS12R4O5/IMG_0945_jpg.jpg Blog - Desk Jobs: Preventing Aches and Pains - Make it stand out You can start seated in your chair (stationary one, not rolling). Scoot to the edge of your chair, lean your shoulders forward over your toes, and come up to standing. Be sure to extend your hips all the way and squeeze your glutes at the top. You can also do this as more of a squat. Start standing in front of your chair, squat down to touch the chair, and come back up. Make sure your knees are not going over your toes and that you are keeping your back straight. Perform 10 repetitions. https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/1633459824173-M5CJMJCJOG2256S2C8AW/IMG_1166_jpg.jpg Blog - Desk Jobs: Preventing Aches and Pains - Make it stand out Lie on your back on a bed, with one leg bent up and the other leg straight (you should be on this side of the bed). Dangle this leg down off the edge of the bed. You will feel a stretch in the front of your hip and thigh. Hold 30 seconds, repeat 3 times. https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/1633459857368-231IHP2RJ12AL4VSVCPY/IMG_1167_jpg.jpg Blog - Desk Jobs: Preventing Aches and Pains - Make it stand out To get a deeper stretch, you can pull the opposite leg toward your chest. https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/1633459892381-KP959G2SEIRC3RAPXZ4R/IMG_1170_jpg.jpg Blog - Desk Jobs: Preventing Aches and Pains - Make it stand out Or you can use a strap, belt, or dog leash to gently pull your leg back. (you can pull back as I do in the picture, or take the strap up over your shoulder and pull down in front of you. https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/1633459929808-3KHBX6KUKMDE5FYAGIVO/IMG_0647_jpg.jpg Blog - Desk Jobs: Preventing Aches and Pains - Make it stand out Start lying on your stomach on the floor. Bring your hands under your shoulders and push your upper body up into an extended position until you start to feel a stretch in your low back. Keep your hips and thighs on the floor at all times. Try to keep your back muscles as relaxed as possible, use your arms and keep your glutes engaged. https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/1633459993250-PSTS7NLO4RUKLE834ZNT/IMG_1147_jpg.jpg Blog - Desk Jobs: Preventing Aches and Pains - Make it stand out Tie a resistance band around both thighs, just above your knees. Lie on your back with your knees bent and legs hips-width apart so there is some tension on the band. Raise your hips up into a bridge, keeping the knees hips-width apart. Be sure to keep your core engaged. You do not need to arch your back. Control the movement back down to the start position, maintaining constant tension on the band. https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/1633460029492-SKPQ4L0IQNH7EZ5TJE54/IMG_0656_jpg.jpg Blog - Desk Jobs: Preventing Aches and Pains - Make it stand out Start lying on your stomach with your knee bent to 90 degrees. Squeeze through your glutes and lift your knee up off the floor. Your foot should move straight up toward the ceiling. Repeat 10 times. It is important to make sure your back muscles stay relaxed, don't lift your hips or twist your back. If you have back pain, you can put a pillow under your stomach for support. https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/1633460077207-CFRU80AF3B1GJQLQZ2IO/IMG_1177_jpg.jpg Blog - Desk Jobs: Preventing Aches and Pains - Make it stand out Stand with your feet shoulder-width apart with the option to add a resistance band around your thighs or ankles (harder). Engage your core and squat down, bending from the hips. Keep your back straight as you push your hips back and counterbalance by leaning your torso forwards. Your weight should be evenly on your heels and the balls of your feet, not your toes. Squeeze your glutes at the bottom of the squat and keep them tense as you straighten back up to the start position. https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/1633460113073-G3Z4FG7FQKS9YWSLGJLM/IMG_1178_jpg.jpg Blog - Desk Jobs: Preventing Aches and Pains - Make it stand out At the top, squeeze your glutes and extend 1 leg straight back, then the other. Do not bend forward or arch your back. https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/1633460164810-YP8XRQJ9J9VYR6EUW1ZG/IMG_1180_jpg.jpg Blog - Desk Jobs: Preventing Aches and Pains - Make it stand out Stand with your knees slightly bent, holding a pair of dumbbells or a kettlebell. https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/1633460229435-0PSDZA8XY3BMG43YWZP2/IMG_1181_jpg.jpg Blog - Desk Jobs: Preventing Aches and Pains - Make it stand out Hinge forward at the waist, keeping your back straight, and lower the dumbbells towards your lower leg. Squeeze your glutes and hamstrings and return to a standing position. Repeat for 10 repetitions. https://www.movementmatters-pt.com/blog/ms-symptom-management-pt-can-help monthly 0.5 2022-03-10 https://www.movementmatters-pt.com/blog/ms-symptom-management-imbalance monthly 0.5 2022-03-10 https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/1631038742786-G59F8M4EENN0IBZXFN9M/IMG_0593_jpg.jpg Blog - MS Symptom Management: Imbalance - Make it stand out Romberg - start here, put your feet together so that they are touching https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/1631038825554-C08IIK09JW7TV8LSCYSO/IMG_0594_jpg.jpg Blog - MS Symptom Management: Imbalance - Make it stand out Tandem Stance- 1 foot is directly in front of the other (if Romberg was too easy, but this is too difficult, you can put 1 foot halfway in front of the other). https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/1631038912493-4A1AUF3QJ8PJGDSXBMBS/IMG_0592_jpg.jpg Blog - MS Symptom Management: Imbalance - Make it stand out Split-Stance - standing with 1 foot on the ground and the other directly in front of it up on a step https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/1631038956808-ZLIJYAUR532DI9SPW5ZB/IMG_0599_jpg.jpg Blog - MS Symptom Management: Imbalance - Make it stand out Single-Leg Stance- standing on 1 leg https://www.movementmatters-pt.com/blog/ms-symptom-managment-gait-impairments monthly 0.5 2022-03-10 https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/1630080433816-WME3KLIU419BAER9G0RR/IMG_0377.jpg Blog - MS Symptom Management: Gait Impairments - Make it stand out Start lying down on your back with a stability ball under your foot/lower leg. https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/1630080480211-5AWRIA5XLY81WEIX3T7P/IMG_0378.jpg Blog - MS Symptom Management: Gait Impairments - Make it stand out Actively flex your foot. https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/1630080565761-3QW44CKMLJV4L1RGITRG/IMG_0379.jpg Blog - MS Symptom Management: Gait Impairments - Make it stand out Slowly and with control, bend your hip and knee to roll the ball up toward you. Hold 2-3 seconds. https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/1630080599830-Q9W090Y629MP9225RNXH/IMG_0380.jpg Blog - MS Symptom Management: Gait Impairments - Make it stand out Keeping your foot flexed, straighten your leg back out, and then relax the foot. Repeat 10 times. https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/1630080675645-Q212LK1AUIAX8JBZANO8/IMG_0520.jpg Blog - MS Symptom Management: Gait Impairments - Make it stand out This exercise works on glute strength and hip mobility for extension during walking to help with that forward flexed posture. Start lying on your stomach with your knee bent to 90 degrees. https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/1630080770964-CTCR1XRZWRLRUW5WN99P/IMG_0521.jpg Blog - MS Symptom Management: Gait Impairments - Make it stand out Squeeze through your glutes and lift your knee up off the floor. Your foot should move straight up toward the ceiling. Repeat 10 times. It is important to make sure your back muscles stay relaxed, don't lift your hips or twist your back. https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/1630080881888-E0L3HF760QINMX7DXYIS/IMG_0522.jpg Blog - MS Symptom Management: Gait Impairments - Make it stand out If you have back pain, you can put a pillow under your stomach for support. https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/1630080972617-RFDBB9WF2ORHVA2N1UGB/IMG_0268.jpg Blog - MS Symptom Management: Gait Impairments - Make it stand out Perform this exercise standing somewhere that you can hold on for support if you get unsteady. Stand with your toes close to the step. https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/1630081047430-V2R59RYIAQF8UIE291PA/IMG_0266.jpg Blog - MS Symptom Management: Gait Impairments - Make it stand out Keep an upright posture and lift one foot, tap your toe onto the first step and then repeat with the other leg. Repeat 10 times, alternating sides. The closer you are to the step, the more difficult it will be. https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/1630081109639-UFY6W11HW8FO7QXS6IDD/IMG_0264.jpg Blog - MS Symptom Management: Gait Impairments - Make it stand out If the previous exercise is too easy, you can use a hurdle or object (about 6 inches high to start). Stand with your toes close to the object. https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/1630081212352-IWNK7FQKNP6VDOL6GHOK/IMG_0263.jpg Blog - MS Symptom Management: Gait Impairments - Make it stand out Lift one knee up, keeping your foot flexed. https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/1630081238116-H81MGY56ZLELR0RESU5H/IMG_0262.jpg Blog - MS Symptom Management: Gait Impairments - Make it stand out Tap just your heel down on the other side of the object. https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/1630081325576-G3O6ZMOKY1SN3X40QQ2D/IMG_0261.jpg Blog - MS Symptom Management: Gait Impairments - Make it stand out Bend the knee and return to the starting position; repeat on the other leg. Repeat 10 times, alternating sides. Try not to lean to the side, swing your leg around the outside of the object, or fully step down on the other side; it should just be a tap with your heel. https://www.movementmatters-pt.com/blog/ms-symptom-management-spasticity monthly 0.5 2022-03-10 https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/1629838591509-J1RTAR26MU6IN0RAH3LR/IMG_0369.jpg Blog - MS Symptom Management: Spasticity - Make it stand out Start seated at the edge of a chair with one leg bent and one leg out straight. To stretch your calf simultaneously, you can loop a belt or dog leash around your foot. https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/1629838541790-RTUJRRC132IWCSWH1HOM/IMG_0371.jpg Blog - MS Symptom Management: Spasticity - Make it stand out Keeping your back straight, lean your chest forward until you feel a stretch in the back of your thigh. Then pull up on the belt/leash until you feel a stretch down the entire back of your leg. Hold. https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/1629838734955-OIYGQ5L329521VYBV57O/IMG_0246.jpg Blog - MS Symptom Management: Spasticity - Make it stand out Stand with 1 foot in front of the other, bracing yourself on a wall or countertop, making sure both toes are pointed straight ahead. https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/1629838675808-A5AJQLAAVHWLFGHYK064/IMG_0247.jpg Blog - MS Symptom Management: Spasticity - Make it stand out Keeping your back leg straight, bend your front knee until you feel a stretch in the calf muscle of your back leg. Hold. https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/1629838961073-YTPRTPFXRB6KY5X0VTKS/IMG_0366.jpg Blog - MS Symptom Management: Spasticity - Make it stand out Lay on your back with your legs bent. The closer your feet are to your glutes, the deeper the stretch will be. https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/1629838835887-1EMK1C5LVKEW4FA4MGSH/IMG_0367.jpg Blog - MS Symptom Management: Spasticity - Make it stand out Gently let your legs fall out to the side until you feel a stretch on the inside of your thighs. You can rest your knees onto pillows to manage the stretch or gently push down on your knees for a deeper stretch. Hold. https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/1629838397572-U4TE21CKBIXR1VAWRAJT/IMG_0230.jpg Blog - MS Symptom Management: Spasticity - Make it stand out Lay on your stomach with a belt or dog leash looped around 1 foot. https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/1629838328190-03B92A33AAK7YMZ6D9IX/IMG_0233.jpg Blog - MS Symptom Management: Spasticity - Make it stand out Bend your knee and use the strap to pull your foot closer to your glutes. Hold. https://www.movementmatters-pt.com/blog/ms-symptoms-muscle-weakness monthly 0.5 2022-03-10 https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/1629817939811-QANIKQEJANUAVV3FOM00/IMG_0205.jpg Blog - MS Symptom Management: Muscle weakness - Make it stand out This exercise can be performed on a firm bed or the floor. Get into a kneeling position (you can hold a weight for increased difficulty if needed). https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/1629817303844-I7F4JXD3MP9XSXB0PIAQ/IMG_0204.jpg Blog - MS Symptom Management: Muscle weakness - Make it stand out Sit back onto your feet, keeping your core tight and activating your glutes. Then, push your hips forward again until you are into a full tall kneeling position. https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/1629812964040-LCARB53F04H2CIEIUH2V/IMG_0360.jpg Blog - MS Symptom Management: Muscle weakness - Make it stand out This exercise can also be performed on a firm bed or the floor. Get into the tall kneeling position and clasp your hands in front of you (you can hold a weight or resistance band to increase difficulty). https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/1629813026479-NOOC2MSGA7A269IUPIJ6/IMG_0365.jpg Blog - MS Symptom Management: Muscle weakness - Make it stand out Keep your core and glutes engaged, slowly raise your hands over your head, and then back to starting position. You can repeat this starting from 1 hip and going at a diagonal over the opposite shoulder. *It is essential to perform slowly and with control. https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/1629818345279-GO9O4GVPPMTT24F8VKQ7/IMG_0354.jpg Blog - MS Symptom Management: Muscle weakness - Make it stand out This exercise can also be performed on a firm bed or the floor. Get into the tall kneeling position and then carefully bring one foot forward (you can do this on the floor, holding to a chair or table for support if needed). Clasp your hands together in front of your bottom leg (you can hold a weight for more difficulty) https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/1629818297036-3MJLBKBDHK4QUZW7SSUM/IMG_0355.jpg Blog - MS Symptom Management: Muscle weakness - Make it stand out Keeping your core tight, raise your hands up over the opposite shoulder. It may be hard to balance, focus on holding your core and glutes tight. https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/1629818667209-1F5CSXH1M95KYC725ULN/IMG_0357.jpg Blog - MS Symptom Management: Muscle weakness - Make it stand out This exercise can also be performed on a firm bed or the floor. Get into the quadruped position with your hands below your shoulders and knees below hips, keeping your back flat throughout the entire movement. https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/1629818625814-G8GWBCXI8FB1EK6WU2SF/IMG_0358.jpg Blog - MS Symptom Management: Muscle weakness - Make it stand out Slowly flex 1 knee forward toward your chest, really squeezing in your abdominals. https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/1629818490950-A9LUXTTGVDQ6706ZWV93/IMG_0359.jpg Blog - MS Symptom Management: Muscle weakness - Make it stand out Extend the leg straight out behind you. Return it to the starting position and repeat with the other side. - If this is too difficult, you can also perform over a stability ball for support. Work to really push that knee into the ball when flexing the hip. https://www.movementmatters-pt.com/blog/ms-symptoms-fatigue monthly 0.5 2022-03-10 https://www.movementmatters-pt.com/blog/vertigo-testing-and-treatment-for-bppv monthly 0.5 2022-03-10 https://www.movementmatters-pt.com/blog/overviewofvertigo monthly 0.5 2022-03-10 https://www.movementmatters-pt.com/blog/category/Dizziness monthly 0.5 https://www.movementmatters-pt.com/blog/category/Multiple+Sclerosis monthly 0.5 https://www.movementmatters-pt.com/blog/category/Pain monthly 0.5 https://www.movementmatters-pt.com/blog/tag/BPPV monthly 0.5 https://www.movementmatters-pt.com/blog/tag/Vertigo monthly 0.5 https://www.movementmatters-pt.com/blog/tag/Posture monthly 0.5 https://www.movementmatters-pt.com/blog/tag/Dizziness monthly 0.5 https://www.movementmatters-pt.com/blog/tag/Multiple+Sclerosis monthly 0.5 https://www.movementmatters-pt.com/blog/tag/Hip+Stablity monthly 0.5 https://www.movementmatters-pt.com/blog/tag/Exercise monthly 0.5 https://www.movementmatters-pt.com/blog/tag/Pain monthly 0.5 https://www.movementmatters-pt.com/blog/tag/Weakness monthly 0.5 https://www.movementmatters-pt.com/blog/tag/core+exercise monthly 0.5 https://www.movementmatters-pt.com/blog/tag/Stretching monthly 0.5 https://www.movementmatters-pt.com/blog/tag/Desk+Job monthly 0.5 https://www.movementmatters-pt.com/blog/tag/dizziness monthly 0.5 https://www.movementmatters-pt.com/blog/tag/Movement monthly 0.5 https://www.movementmatters-pt.com/blog/tag/Spasticity monthly 0.5 https://www.movementmatters-pt.com/blog/tag/Fatigue monthly 0.5 https://www.movementmatters-pt.com/blog/tag/Hip+Mobility monthly 0.5 https://www.movementmatters-pt.com/blog/tag/vestibular monthly 0.5 https://www.movementmatters-pt.com/blog/tag/Heat+Sensitivity monthly 0.5 https://www.movementmatters-pt.com/blog/tag/Falls monthly 0.5 https://www.movementmatters-pt.com/blog/tag/Physical+Therapy monthly 0.5 https://www.movementmatters-pt.com/blog/tag/core+stability monthly 0.5 https://www.movementmatters-pt.com/blog/tag/Balance monthly 0.5 https://www.movementmatters-pt.com/blog/tag/Strength monthly 0.5 https://www.movementmatters-pt.com/blog/tag/Vestibular monthly 0.5 https://www.movementmatters-pt.com/blog/tag/preventing+low+back+pain monthly 0.5 https://www.movementmatters-pt.com/events daily 0.75 2026-03-15 https://www.movementmatters-pt.com/events/ms-workshop-the-brains-power-to-adapt monthly 0.5 2026-03-15 https://www.movementmatters-pt.com/events/workshop-balance-dizziness-fall-prevention-in-ms monthly 0.5 2026-02-04 https://www.movementmatters-pt.com/events/lake-norman-health-wellness-fair monthly 0.5 2025-10-01 https://www.movementmatters-pt.com/events/ms-workshop-navigating-gait-changes-in-multiple-sclerosis monthly 0.5 2025-10-13 https://www.movementmatters-pt.com/events/ms-workshop-power-in-motionexercising-with-multiple-sclerosis monthly 0.5 2025-10-01 https://www.movementmatters-pt.com/events/ms-workshop-neuroplasticity monthly 0.5 2025-07-02 https://www.movementmatters-pt.com/events/ms-workshop-understanding-and-managing-foot-drop monthly 0.5 2025-05-19 https://www.movementmatters-pt.com/events/j3i9459flr6f3noip61hp8a4mwme5p monthly 0.5 2025-02-12 https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/62580223-f45c-4e07-8986-c23e5047aa40/Untitled+design+%2818%29.jpg Events - Spring into wellness workshop https://www.movementmatters-pt.com/events/patient-appreciation-day monthly 0.5 2024-12-02 https://www.movementmatters-pt.com/events/a22djhrhuqgw75oba5rxzsxi31khvx monthly 0.5 2024-04-19 https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/108e4f5b-69cc-4934-91f2-c4ecfae298b4/78214d58-a6e7-491e-a092-b9bc8c30fcb1.png Events - GRAND OPENING CELEBRATION!!! https://www.movementmatters-pt.com/home daily 1.0 2025-08-20 https://www.movementmatters-pt.com/services daily 0.75 2025-08-20 https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/9fcd0123-a002-419b-b3fa-554649ba2397/MM-22_W+%281%29.jpg https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/2627a127-ced1-449d-aea6-d39a82699737/MM-15_W+%282%29.jpg https://www.movementmatters-pt.com/faqs daily 0.75 2025-08-20 https://www.movementmatters-pt.com/contact daily 0.75 2025-08-20 https://www.movementmatters-pt.com/about daily 0.75 2025-08-20 https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/9d0bb279-4719-4d70-83e5-2beb31222a5a/Movement+Matters-5.jpg About At Movement Matters Physical Therapy, we work with people who want to live a healthy, active lifestyle but have limitations due to pain, movement disorders, dizziness, or Multiple Sclerosis. We offer one-on-one treatment sessions and listen to your concerns while focusing on your specific needs to create a personalized approach. Movement Matters offers physical therapy, wellness evaluations and treatment sessions at our Huntersville location and also provides concierge services in your home/office or gym upon request. https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/1f1eed12-ad5c-42b3-abea-fd2e3cb278d1/MM-3_W+%281%29.jpg About Dr. Cari Sgroi, PT, DPT, MSCS Owner & Physical Therapist Cari received her Bachelor's Degree in Exercise and Sport Science from The University of North Carolina at Chapel Hill in 2009 and received her Doctorate of Physical Therapy from The University of North Carolina at Chapel Hill in 2012. She has spent the past eight years working in a hospital-based outpatient physical therapy clinic treating patients with orthopedic pain, post-surgery, vestibular disorders and neurological disorders. She received specialist certification in Multiple Sclerosis (MS) in 2015 after participating in a two-year scholarship program at UNC specific to MS. https://www.movementmatters-pt.com/multiple-sclerosis daily 0.75 2025-08-20 https://www.movementmatters-pt.com/dizziness-vestibular-therapy daily 0.75 2025-08-20 https://www.movementmatters-pt.com/welcome daily 0.75 2025-08-20 https://www.movementmatters-pt.com/msfit daily 0.75 2025-10-04 https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1618497259178-6XJGK9GR6YAVBQL5L519/20140301_Trade-151_012-2.jpg MS Fit https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1607694583486-2PQT0LQ193RL7MCB6DX4/20140228_Trade+151_0046.jpg MS Fit https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1607694644871-IC85FNH781UNZSZEGHDR/Aro+Ha_0428.jpg MS Fit https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/befab14b-168d-482f-b688-e5b50a0b7788/MovementMatters_MSFit-Mark_RGB.png https://images.squarespace-cdn.com/content/v1/60be067d7b773507549bcf0b/058f3363-2bb3-4a68-8d3b-05fd01d65f68/IMG_8538.jpg MS Fit - Fitness with a Purpose. Community with heart. In each class, participants can expect a supportive group atmosphere with a focus that alternates between upper and lower body exercises each week. All classes will incorporate essential elements such as core strengthening, balance, and stretching, making them appropriate for all mobility levels, whether seated in a chair, standing, or on the floor. Different equipment will be utilized based on individual abilities, including bands, weights, and ankle weights. Classes will last between 45 to 60 minutes. NEW: Classes are now available in-person, live online and on-demand, so you can stay active your way, anytime, anywhere! Click below to see our calendar of classes and membership plans. https://www.movementmatters-pt.com/store daily 0.75 2024-11-29