FAQ | Tone and Tighten

Rotator Cuff Exercises For Shoulder Pain

August 24, 2020

Your shoulder is the most mobile joint in your body. The rotator cuff is four muscles that stabilize this joint throughout its dynamic motion. A weak rotator cuff can lead to pain, shoulder impingement, tendinitis, and even a rotator cuff tear.

In this post and video we’ll discuss what your rotator cuff is, why it’s important, and share 5 of the best exercises to strengthen your rotator cuff.

As a physical therapist, shoulder pain is one of the most-common injuries that I treat. Your shoulder joint has to be very dynamic and mobile, but at the same time very strong and stable. This is a delicate balance that, if not maintained, can lead to pain and dysfunction.

Of all the treatments I recommend for shoulder issues, the one that is probably the most common is rotator cuff muscle strengthening. Today I wanted to share with you 5 of my favorite exercises to strengthen your rotator cuff and help you alleviate some of that pain you may be experiencing.

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Why Your Back Hurts When You Plank and How To Fix It

April 20, 2020

Planks are a great way to work your stomach muscles, but if done incorrectly they might hurt your back. These are three common reasons why your back hurts when you plank and what you can do to fix it!

“That hurts my lower back.”

“It kind of feels like pinching right here.”

“How come that one hurts my back?”

Planks are one of my favorite exercises to increase abdominal strength. As far as core exercises go, it’s difficult to find one single exercise that works as many muscles as efficiently as planks do.

But what happens when planks hurt? One complaint that I hear regularly from my patients (as well as readers of Tone and Tighten) is that they feel a “pinch” in their lower back while doing planks.

Today I wanted to share with you the top three reasons why you may be experiencing back pain while planking and what you can do to correct this problem. I even shot a video to explain it to you a little more effectively!

Calling all mamas!

Before you start planking . . . make sure you are doing the CORRECT CORE WORKOUTS.

Introducing my all-new Mommy Tummy Fix program!

We all know that in order to tone the the CORE that we need to do some exercise, but tightening that tummy pooch? Yep – that requires more than just crunches and planks.

That’s where this program comes in.

A six-phase workout plan designed specifically to flatten your stomach and help you to heal up diastasis recti. This is the same progression I use with my postpartum patients in my physical therapy clinic to get science-based, proven results you can’t help but notice.

Six phases of workouts to ensure your continued progression
Large color photos and clear instruction regarding performance, sets, and reps of each exercise to ensure proper performance
The exact same workout plan my wife used for her amazing results

The best exercises in a simple-to-follow progression to tone and strengthen your abs correctly and ensure maximum success. Progressive workout routines = progressive results.

Check it out HERE!

The three most common reasons why your back hurts when you plank are

Pelvis is tilted too far forward (arched back)
Hips are too low to the ground (rounded back)
Hips are too high (pike plank)

Read or watch the video below to see what each of these means!

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First Trimester Pregnancy Workout

February 5, 2020

An effective first trimester pregnancy workout to target key muscles for pregnancy. 6 great exercises to strengthen your hips, back, butt, and core to ensure a strong, healthy, and happy pregnancy.

First Trimester Pregnancy Workout

Plie Squats
Push ups
Side Plank
Star Lunges
Bent Over Dumbbell Rows
Bridges

Keep reading for a step-by-step guide with pictures, videos, and descriptions of each of these exercises for a great workout during your pregnancy.

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Eliminate guesswork and confusion and start seeing results.

Subscribe to Tone-and-Tighten.com and get our FREE “7-Day Workout and Healthy Menu Plan” delivered daily right to your inbox. CLICK HERE to get it.

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First and foremost, CONGRATULATIONS!

I assume if you’re reading this post there will be a pretty significant life change for you in the next 6–9 months.

Truth be told, someone near and dear to us just announced that she was pregnant (NOT my wife) and was asking about some workouts that would be safe for her to do.

I told her that I would come up with something for her and voila – here we are.

In all honesty, pregnant patients are among my favorite to work with. Strengthening key muscles in your back and hips can result in a much healthier (dare I say happier) pregnancy.

Today I wanted to share a simple workout that you can do throughout your first trimester (as you feel up to it) to stay strong and healthy and carry your baby safely….

Tone and Tighten’s 8-Week Workout Guide for Beginners

January 24, 2020

Want to get in shape, but don’t know where to start? Check out Tone and Tighten’s 8-Week Beginners Workout Guide to get you exercising. Don’t feel comfortable at the gym yet? This complete at-home plan will help you reach your fitness goals. It’s the perfect 8-Week exercise guide to educate, motivate, and Tone and Tighten.

8 Week At-Home Workout Plan for Beginners

This e-book contains everything you need to start a workout plan and get stronger, tougher, and in better shape. Including:

50+ workouts
15 healthy recipes
Fitness tips
Motivational quotes
and more

only $7.99!

The one that so many of you have been waiting for . . .

Since I started Tone-and-Tighten.com about a year and a half ago, the one question that I am most-commonly asked goes something like this:

“I am new to working out. I know that I need to take better care of myself and get in shape, but I just don’t know where to start. Can you help me?”

I’ve heard the question – today you get the answer… and so much more. I am beyond excited to introduce you to my newest e-book:

“Tone and Tighten’s 8-Week Workout Plan For Beginners“

Keep reading for more details of what is included in this amazing workout plan.

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How To Fix IT Band Knee Pain FAST

October 3, 2019

The best stretches and exercises to help fix your IT band knee pain fast! These are the same exercises I recommend to my physical therapy patients to give them relief from their lateral knee pain. How to treat IT band syndrome naturally and effectively right at home with the right stretches and exercises.

Iliotibial band syndrome, or “IT band pain“, is a common knee pain condition characterized by pain sharp pain on the outside of the knee joint. It is a very typical overuse injury that is common in an active population (runners, weightlifters, etc.).

While this pain can be very sharp, severe, and debilitating at times, fortunately there is a lot that conservative care including the right stretches and exercises can do to mitigate this problem. Today I wanted to share with you eight of my favorite stretches and exercises to help decrease your IT band pain symptoms.

WHAT IS THE IT BAND?

Your IT band is actually a thick, broad tendon that runs down the outside of your upper thigh. It is primarily a tendon for one of your hip flexor muscles, but there are also other muscles that do attach to it and influence its function.

WHAT ARE THE MUSCLES THAT ATTACH TO THE IT BAND?

There are four main muscles that directly influence IT band function. In order to alleviate IT band pain, each of these muscles must be given special attention. Most often, pain is due to increased activity/tension in the anterior muscles and decreased activation of the posterior muscles.

The muscles that influence the IT band include:

Tensor Fasciae Latae – a small hip flexor in the front of your hip that mainly connects into the top of the IT band.

Gluteus Maximus: large hip extensor in the back that often gets weak and fails to control the IT band under dynamic conditions.

Vastus Lateralis: one of the quad muscles that runs down the outside front of your leg.

Biceps Femoris: one of your hamstring muscles that affects the IT band tendon on the outside and back part of the knee joint.

WHY DOES MY IT BAND HURT?

Most of the time, it’s due to faulty mechanics of the IT band including increased tension in the muscles and decreased strength. When your knee is straight, the IT band is in front of the knee joint axis. When you bend your knee, the IT band crosses the outside of your knee joint and ends up behind the axis. If there’s increased tension in your IT band the result is a rubbing or “friction” that occurs on the outside of your knee. This is the common cause of pain.

HOW TO STRETCH YOUR IT BAND

Here’s the thing – your IT band is a tendon. It’s sole purpose is to NOT stretch, but rather to be pulled on by muscles to influence joints. You cannot stretch your IT band, but there’s certainly a lot you can do to affect all the muscles that attach to it.

BEST EXERCISES FOR IT BAND PAIN

The best exercises for IT band pain are going to be those that target the deficits that cause IT band syndrome – namely stretching the muscles that tend to get tight and strengthening the muscles that tend to get weak. The combination of these two primary treatments will help you see the progress and improvement you’re after with your knee pain.

EQUIPMENT DEMONSTRATED IN THIS VIDEO

FOAM ROLLER: https://amzn.to/2ogrSpf

STRETCH OUT STRAP: https://amzn.to/2oZA8dR

RESISTANCE BAND/LOOP: https://amzn.to/2o9Qikq

1. Lateral Hip and Thigh Stretch – probably my favorite stretch for those muscles that tighten up your IT band. Make sure you pull back to extend and push down to adduct the leg.

2. Lateral Hamstring Stretch – don’t just bring the leg straight up, but pull it across the center of your body for a whole new stretch.

3. Lateral Hamstring Standing – great option for when it’s not convenient to lay down and stretch.

4. Standing Lateral Hip Stretch – effective for stretching out the entire lateral side of the hip and torso.

5. Single Leg Bridge – my go-to to build glute strength at home.

6. Side-lying Abduction – the majority of knee pain I see in my clinic could be avoided and even eliminated if people paid more attention to this one simple exercise.

7. Hip Hikes – kick the lateral hip and leg stabilizers into overdrive with this effective bodyweight exercise. Also great for balance and stability.

8. Lateral Band Walks – these are brutal! There are few exercises that get all the muscles I’ve mentioned in this video as effectively as band walks. Make sure there’s tension in the bands at all times for a more effective workout.

HOW OFTEN SHOULD I DO THESE IT BAND EXERCISES?

I recommend that you perform these exercises daily to help decrease the knee pain you’re experiencing. The stretches (numbers 1-4) can be performed twice a day and the strength training exercises (5-8) can be done once a day.

If you found this video helpful do my a huge favor and leave me a thumbs up up above!

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Finally if you have any questions or comments about any of the material I covered in this video please leave those in a comment below and I’ll get to it just as soon as I can.

HOW TO FOAM ROLL YOUR IT BAND: