Instagram story viewer> @tikifit89> Posts

Jade E., CPT

@tikifit89

1.1K

followers

7460

following

Shorty living life how I like it... getting fit and laughing while trying to inspire others to be the better side of themselves👌🏽
Proverbs 3:5-6

POSTS STORIES REELS

How we fix shoulder pain around here: full comprehensive method

-check & treat the neck, thoracic spine and shoulder

-regain full pain free range of motion

-establish baseline strength

-return to performance/goal oriented programming

#sportsphysicaltherapy #shoulderpain #shoulderpainrelief #neckpainrelief #thoracic #bodywork #athleticperformance #painrelieftips #mobilitywork #sandiego #sportsrehab by @tikifit89

Do you have you have weak or painful hip flexors? Here are 3 exercises that you can do to help strengthen them.

Common ways hip flexors are cause to become weak are: prolonged sitting, overuse & strenuous activity, poor posture, osteoarthritis, etc.

If you are having issues with your hips, DM or call us for your consultation. by @tikifit89

All joking aside from my commentary:

Don’t have enough time for a workout? You can knock these movements out in 30 minutes.

*Front Squat
- keep your elbows high through the whole movement to keep your chest from caving in. Squeeze those peaches to get you up! DO NOT drop the barbell if you are NOT using bumper plates.
*Push Ups
- keep the elbows tucked and focus on squeezing your chest as your primary mover
*KB Snatches
- keep your core nice and strong to protect that back

Rest: 30 sec - 2 mins (figure out if you’re going for strength or endurance for time)
Sets: Aim for 3-4

These will help get you a full body exercise but focusing on a PUSH day.

*Again, if you feel any pain during the movements, STOP!*

#core #fullbodyworkout #coreactivation #mindtomuscleconnection #neurointegration #feeltheburn #sweatitout #sandiego #pushday #kettlebellexercise #frontsquat #dropthebarbell by @tikifit89

Do you have tight hips and back? This is a great way to strengthen your whole body while adding some mobility to your spin and build your core endurance.

Plank Twist Variation w/ Sliders:

This is another fun way to really feel the engagement of your whole body while focusing on your core. With the rotations, you want to rotate all the way through your spine.

This can be a challenging movement given you focus on the activation of muscles properly and control all the way through. Make sure you’re not rushing. The goal isn’t to be explosive in the exercise but to focus on your endurance.

**With any core exercise, please be cautious about any pain. If that lower back is burning, you’ve fatigued your core and need a break. If you feel pain, STOP the exercise and continue with a different movement.**

Have at it and crawl away feeling good!! 😂

#core #exercisesliders #fullbodyworkout #coreendurance#coreactivation #mindtomuscleconnection #neurointegration #feeltheburn #sweatitout #funcoreday #sandiego by @tikifit89

Do you have knee pain while you’re running?☠️

Assault Bike:
The assault bike (aka fan bike) is another great alternative to somewhat imitate your running movements and create a low impact workout. You get the best of both worlds of cardio and resistance training. The more you push yourself, the more difficult the intensity becomes and maintaining your endurance is challenged even more. You will mostly see this equipment being used in the CrossFit community. However, it’s not limited to the sport. If you have access to one, give it a shot and let us know how it goes for you.

If you’re not looking for distance on the bike, you can always tie in some interval training by switching off to a weighted exercise and get back on the bike after to finish your rounds.

**As much as this is a great alternative, there are many other options for low impact to reduce knee pain for your workouts. However, as you regress your workouts to meet your workout needs and pain still persists, please consult your physician or DM us for some help. We can also schedule a free 15 minute phone consultation with you for any questions on how we can help you with your pain.**

- Make sure to warm up properly before pushing yourself on the assault bike.

#funnyfriday #fridayvibes #insidethoughts #havingfun #runningalternative #runningoption #kneepain #lowimpactworkout #sandiegoworkout #themoreyouknow #workoutoptions #haveagreatweekend by @tikifit89

Pelvic floor exercise while doing Lateral Plank Walks:

The pelvic floor and diaphragm are closely linked to each other. In the exercise, you need to focus on posteriorly tilting your pelvis (belt buckle to chin) like in the video to help engage your whole core. While doing that, add some diaphragmatic breathing to help create internal pressure and flex your abs to facilitate external stability. Once those muscles are activated, continue with the side movement to execute the exercise.

- Be intentional with your movements!

**You do not have to use dumbbells for this exercise. If you feel like it is difficult with dumbbells, regress to only your body weight. If you start feeling your lower back burning, your abs are no longer working and your lower back is. If that happens, stop immediately if it hurts. If you’re just fatigued, wait a few seconds until you gain some energy again to continue with the workout.**

Remember to keep your hips level and do not raise them too high or lower them too low. Add this to your workout and let us know how you did!

#pelvicfloor #diaphramaticbreathing #fullbodyworkout #kineticchain #takeyourtime #shoulderstability #sandiego #sandiegofitness #sandiegophysicaltherapy #themoreyouknow #athleticedge #physicaltherapysandiego #havefun #workout by @tikifit89

Ok, let’s get sappy. 😂😂 The woman who pushes me, whips me into shape, makes fun of me, pushes all the buttons, makes space feel like home, accepts my crazy & weird, actively shows she cares, and so many more things…

I love it and love this woman. To many more Valentines to come. by @tikifit89

345 @ 153 lbs. I’ll be happy with a 405 squat one day. Road to 405!! Thanks for the spot @javi.andino28 !! And the camera man @bryan_viz30 by @tikifit89

Was sick for two weeks and only the second day back to lifting 😂😂. Needless to say… we had to make it fun hitting the weights. Merry Liftmas ya filthy animals!!!💪🏽💪🏽 by @tikifit89

An oldie but goodie from years ago with this fam. by @tikifit89

This location is also about education. Come through and learn from a variety of backgrounds who keep up with the latest research about the body when it comes to fitness. by @tikifit89

Teams grow the most together!!! #armday💪 by @tikifit89