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Physiotherapy:  Exercises for you!

                                                                   Hello!

Our physiotherapy section is here for our patients, as it is an extension of the clinical work we are engaged in with our patients.  However, is open to anyone interested, and we are happy you’re here!   All links below should be considered a departure point…a place to start exploring for yourself, rather than the only ideas you’ll ever need.  This area of our website is an invitation from us to you to begin and/or continue your movement toward better strength and mobility…and better general health as a result.  

LEGAL:  Whether you are a patient of ours or not, your use of this portion of our site constitutes your acknowledgment that you do so of your own volition and at your own risk.  The presence of the links below does not constitute a recommendation or prescription.    We recommend working with a trained professional - even if it’s not one of ours!!  

And if you want/need some help, give us a call and set up an appointment.  WE LOVE HELPING!!

All
Ankle rehab
Ankle Strengthening
Core
Feet
Hips
Knees
lumbar
Mobility
Neck Stretches
Pelvis
Plantar Fasciitis
Rotator Cuff Stengthening
Rotator Cuff Strengthening
Shoulder Exercises
Shoulder Mobility
Shoulder mobilty
Spine
thoracic
Core

Core and Spine

June 29, 2024

Great core work is the focus of this series. But the core and spine are both working here if you focus on getting through the full range, as Kyle demonstrated. This is a challenging group of exercises. Please approach thoughtfully, making sure to modify for your own use. If you need help modifying, please let us know. We’re happy to help.

https://www.instagram.com/p/C8KCd9YpXeI/?igsh=MXF3bnVvdXh3a2YwNA%3D%3D&img_index=3

As always, if you like the exercise and/or the creator of this post, please like, subscribe, and explore their other offerings!!

Fit runner standing on racetrack in athletics arena

Feet

March 4, 2024

Here are some exercises for feet and arches.  See what you think about them.  Some new options that go beyond the common fair of foot health.  

https://www.instagram.com/p/C35FuvxoJn-/?igsh=MWViOHd3M2t1NHF5MQ==

As always, if you like the exercise and/or the creator of this post, please like, subscribe, and explore what else they might have to offer!!

Woman Touching Her Back

Strengthening mid-back

March 4, 2024

This is a great exercise for strengthening your back.  If you get those burning sensations between your shoulder blades, then you might try this approach.  Usually, as Michael says, it’s lengthening the muscles in the front and strengthening the muscles of the upper back.

https://www.instagram.com/reel/C3nUwNNsMyx/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==

As always, if you like the exercise and/or the creator of this post, please like, subscribe, and explore what else they might have to offer!!

Shoulders - Beyond the Usual

March 4, 2024

If you want to take shoulder health a little further than the norm…this might be a good place to start:

https://www.instagram.com/reel/C1ZmM6srAt2/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==

As always, if you like these exercises and/or their creator, please like, subscribe, and explore what else they might have to offer!!

Knee Stability

March 4, 2024

It does NOT have to be complicated.   Yoga pants are optional…I’m just sayin’ !!

https://www.instagram.com/reel/Czz4Zvbht4A/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==

As always, if you like the exercise and/or the creator of this post, please like, subscribe, and explore what else they might have to offer!!

Photo Of People Holding Cellphones

Phone posture correction

March 4, 2024

Poor phone posture? Here are seven exercises to help correct rounded back and forward neck texting posture. 

https://www.instagram.com/reel/C2_LSNHRqet/?igsh=MXJzc3AzMjZpbHBlaw%3D%3D

As always, if you like the exercises and/or the creator of this post, please like, subscribe, and explore what else they might have to offer!!

Person Foot Prints on Sands Photo

Feet to fix knee pain…

March 4, 2024

Get to your knees thru your feet!  Hah…you probably didn’t see that coming.  And you’ll learn something about how your feet and knees work together.  It’s ALL connected!

https://www.instagram.com/reel/C2a__GMPwCu/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==

As always, if you like the exercises and/or the creator of this post, please like, subscribe, and explore what else they might have to offer!!

Person in Blue Denim Jeans Standing Outside the Rain

Feet and balance…

March 4, 2024

Playing footsies…for better balance…

This exercise is a little tricky to master…as Dr Dan states.  Take your time and just work at completing with your toes relaxed.  

https://www.instagram.com/reel/C22fXFzuIZ3/?utm_source=ig_web_copy_link

As always, if you like the exercises and/or the creator of this post, please like, subscribe, and explore what else they might have to offer!!

An Elderly Couple Swaying their Hips

Hip Mobility - 3 Moves

January 3, 2024

Lots of variations on these, but Ms Rose has a great set of ideas for improving your hip mobility!  As always, if you enjoy someone you see posted here, please explore, like, and follow.   Have fun and always work within your limits. 

https://www.instagram.com/reel/CzjazLXOWXY/?utm_source=ig_web_copy_link&igshid=ZWQ3ODFjY2VlOQ==

Positive young obese woman and Asian male trainer in sportswear warming up before outdoor training standing near brick wall

Shoulder Mobility

October 18, 2023

Shoulder mobility sequence…

https://www.instagram.com/reel/Cwxp2Gwr6zf/

Rotator cuff exercises + fun facts…

October 12, 2023

This is a great video.  Exercises that can be helpful.  Also, some education about the rotator cuff itself.  Make sure to take it easy…to the edge of discomfort, but not into pain.  If these or any exercises on our blog are new to you and/or it’s been a while since you’ve pushed yourself to try something new, take it easy.   Modify, modify, modify.  Do a fraction of the recommended reps and sets, then give yourself some time to see how you feel.  

See link below:

https://www.youtube.com/watch?v=mO8YJAxVG2M

Black Under Amour Sneakers

Ankle rehab…

October 12, 2023

Ankles need LOVE, too…

This is really straightforward stuff and these guys have an app (subscription) that is full of great ideas.  Please modify as your body requests…

https://youtu.be/jL5OEs8En6s?si=wFbu7mia87CD68EC

Contact

18648 C Private Dr Espanola NM 87532
Phone (505) 753-7576
Fax (505) 753-7676
Email info@northernnewmexicohealthcare.com

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Mon–Fri: 9am–6pm
Sat: 10am–6pm
Sun: Closed

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