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Gil Halfon, PT, DPT

@climbonpt

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Doctor of Physical Therapy helping people get better in Brooklyn, NY 🩼🏃‍♀️🏋
Co-owner of Versatility Physical Therapy

POSTS STORIES REELS TAGGED

Quick and easy running warmup
1. Crossover lunges to promote single leg stability, quad activation and glute med activation. Extra points to go as far as you can and never touch the ground with the moving leg.

2. Hamstring sweeps work well as a dynamic stretch to improve mobility and get a bit more hamstring activation during your run.

3. B stance tempo calf raises work to get the gastroc/soleus complex up and running with decrease chance of strain.

Remember to make modifications to your warm up to your specific deficits and feel free to send over questions!

#Running #warmup #physicaltherapy by @climbonpt

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a month ago

Shoulder pain with bench pressing?

Here are three exercises that will improve your thoracic spine and shoulder mobility, and improve control in those lengthened positions.

1. Pass throughs — In sitting or standing, and using a minimally resistive band, pull apart, and raise the arms up and in a circular motion to go as far back as you can with each rep, squeezing each last degree of range of motion out of each rep.

2. Banded thoracic rotations — In sitting and using a minimally resistive band, keep both arms out front at shoulder level, keeping one arm static, pull to one side while rotating your mid back and fixing your gaze on your moving arm.

3. Max effort isometric ER — In sitting in an upright posture, use a moderately heavy band, keep elbows at the side, and pull the band apart with as much effort as possible without letting elbows flare.

Save this video to use before your next time benching!

#physicaltherapy #shoulderpain #benchpress taken in Brooklyn, New York by @climbonpt

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a month ago

Remember when we didn't have to resort to climbing random structures in our apartments? Me too. V5. #bouldering taken in Brooklyn Boulders by @climbonpt

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7 years ago

100 pushups challenge! Started off strong with 3 sets of 20, and then had to finish with sets of 10 but I made it! Thanks for the challenge @ashley.whitson, I’m coming to you when I need a telehealth PT session for my wrists 😅 #pushupchallenge taken in Quarantine by @climbonpt

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7 years ago

If you're not failing you're not growing. #bouldering #V6 taken in Brooklyn Boulders by @climbonpt

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7 years ago

V4 Dyno #bouldering taken in Brooklyn Boulders by @climbonpt

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7 years ago

Climbed outdoors for the first time today and all I can say is I'm not cut out for this shit 😓 #bouldering taken in Umpire Rock by @climbonpt

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7 years ago

Pinch Strength Progression
Pinches are those big fat meaty holds that have little to hang onto with your
fingers, and require some raw grip strength for you to stay on the wall.
The good news is that pinches require a lot of thumb strength and your thumb is responsible for 50% of your hand strength, so they are easily trainable.

You start this progression with holds of 3 sets for 15-30 seconds.
Then, when those get too easy, start with catches: These will be more functional for being on the wall and for catching onto pinchy holds.
Finally, the flips, which force you to time your catches way better.
#bouldering #gripstrength #grip #griptraining #physicaltherapy #pt #strength #endurance #training #rockclimbing #climbing by @climbonpt

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7 years ago

Sloper Rows for open handed grip strength
Grab a kettlebell sideways (watch how I position it, or hold it in a comfortable open handed position), to increase your strength for grabbing slopers or sloppy climbing holds. When your hands are in that open grip, your forearm muscles are at a worse position for engaging, which is why they're so challenging, so you'll likely need to go down in weight from your usual one-arm row weight.
If a metal or smooth kettlebell is too hard at first, use a rubber-coated kettlebell to increase the friction and the grip.
Your goal here is endurance, so go for 15-20 reps for three sets.
#griptraining #bouldering #physicaltherapy #pt #strength #endurance #training #rockclimbing #climbing by @climbonpt

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7 years ago

King in the Canyon #grandcanyon taken in Guano Point, Grand Canyon, Arizona by @climbonpt

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7 years ago

Hiking at Red Rock is the better Las Vegas experience #hiking #redrock taken in Red Rock Canyon Las Vegas by @climbonpt

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7 years ago

Fun and hard V5. I’ve now fully weaned off taping fingers and wearing my wrist widget and am slowly getting back to climbing really hard and bring pain-free afterward. My main goals during rehab were emphasizing warm ups and recovery including massage, stretching, and longer breaks in between climbs. #bouldering #recovery #climbing by @climbonpt

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7 years ago