Tone and Tighten

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Archives for August 2019

STOP Kneecap Pain – Best Exercises For Patellofemoral Pain

August 29, 2019

Patellar pain, or pain under the kneecap, is a painful condition that can be treated effectively with the right exercises. Get the best patella pain exercises you can do at home to eliminate your kneecap pain and start to feel better today. Demonstration of patellofemoral pain exercises presented by a physical therapist.

The best home exercises to eliminate kneecap pain. Patellofemoral pain exercises you can do right at home!

THE BEST EXERCISES FOR KNEECAP / PATELLOFEMORAL PAIN:

1. STRAIGHT LEG RAISES WITH QUAD CONTRACTED

2. STRAIGHT LEG RAISES WITH FOOT ROTATED OUT

3. SIDELYING HIP ABDUCTION

4. HIP HIKES

5. LATERAL BOX STEPS

6. REVERSE LUNGES

7. BAND WALKS FORWARD

8. BAND WALKS LATERAL

Keep reading below for video instruction on how these exercises should be performed!

Your knee is a joint that is made up of three bones – your femur, your tibia, and your patella (or kneecap). While we typically think of our knee “joint” as the spot where the femur and the tibia come together, there’s actually one more joint in the knee – that’s where the patella and the femur come together.

Believe it or not – this joint where the kneecap sits on top of the femur is one of the most-common sources of knee pain I treat in my physical therapy clinic.

Today I wanted to talk more about this patellar pain – what is it, why you get it, and then share about 8 simple exercises you can do at home to help it feel better….

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Filed Under: Advice, Exercise, Feel Better Now, Legs, Low Impact Workout, Physical Therapy, Strength Training, Tips, Workout • Tagged With: exercises for knee pain, exercises for knee pain relief, exercises for pain under knee cap, knee pain, knee pain exercises, knee pain squatting exercises, kneecap pain, kneecap pain exercises, kneecap pain relief, pain under knee cap, pain under knee cap running, pain under knee cap squatting, patella pain, patella pain exercise, patella pain relief, patella pain relief exercise, patella tracking, patellar pain, patellar pain exercises, patellofemoral pain, patellofemoral pain exercises, patellofemoral pain relief, patellofemoral pain syndrome exercises, patellofemoral physical therapy, stop pain under knee cap

Daily Strength Training Routine – How To Get Stronger At Home

August 22, 2019

The best home exercises you can do everyday to improve your overall functional strength. This daily strength training workout consists of bodyweight exercises that will strengthen and tone every major muscle group in your body. This is a great daily routine for functional strength training at home. 

Get stronger now with this daily strength training routine! The best bodyweight exercises you can do everyday!

 

DAILY STRENGTH TRAINING ROUTINE

Scapula Pinches: 3 sets of 10-20
Prone Scapular Retraction: 3 sets 10
Wall Angels: 3 sets of 10-20
Push Ups: 3 sets of 10
Planks: 3 reps of 20-60 second holds
Squats: 3 sets of 10-20
Bridges: 3 sets of 10-20

Keep reading below for video instruction on how to perform each of these exercises!…

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Filed Under: At-Home Workout, Beginner Workouts, Feel Better Now, Fitness, Workout • Tagged With: best daily strength exercises, best exercises for functional strength, daily strength exercises, daily strength exercises at home, daily strength routine, daily strength training, daily strength training at home, daily strength training routine, daily strength workout, daily strength workout at home, daily total body workout, everyday strength training, everyday strength workout, everyday strength workout routine, functional strength exercises, strength exercises to do everyday

Love Handles Workout At Home – Diastasis Recti Safe

August 1, 2019

Lose your love handles and melt your muffin top right at home with five of the best exercises for love handles! This follow-along love handle workout will tone and shape your sides and obliques to enhance your curves and accentuate your hourglass. Best part is all these exercises are diastasis recti friendly so they are perfect for post-pregnancy moms to trim and tone their stomachs.

Best home workout for love handles - also diastasis recti safe! From Tone-and-Tighten.com

 

Why are they even called “LOVE HANDLES”, anyway?? I mean – who really “loves” “love handles”??

If you’re tired of the excess weight you carry just above your belt line then it’s time to do something about it!

This is an amazing workout you can do right at home that’s going to target and tone your lateral trunk muscles to eliminate love handles forever.

…

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Filed Under: Abs, Advanced Workouts, At-Home Workout, Core Strength, For Moms, Intermediate Workouts, Low Impact Workout, Mommy Tummy Fix, Quick Workout, Video Workout, Workout • Tagged With: diastasis recti, diastasis recti love handles, diastasis recti workout, How to lose love handles for women, love handle advanced workout, love handle workout, love handle workout diastasis recti friendly, love handle workout diastasis recti safe, love handle workout for women, love handle workout with diastasis recti, love handles diastasis recti, love handles diastasis recti workout, post pregnancy ab workout, post pregnancy abs, post pregnancy abs workout, post pregnancy love handle workout, post pregnancy love handles, post pregnancy love handles workout, postpartum abs workout

Hi, I’m Jared

 

I am a Doctor of Physical Therapy who specializes in exercise prescription. I love being active and love seeing my patients become more active and get into shape. I thought that this would be a good place to share my workouts and ideas with others.

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