Tips | Tone and Tighten

5 Best Foam Roller Exercises For Leg Day

February 10, 2021

5 of the best foam roller exercises to roll out your legs following leg day! These stretches are the perfect workout to get rid of soreness after a workout. Decrease pain, stress, tightness, and prevent injuries from happening with these 5 foam roller leg exercises.

5 Best Foam Roller Exercises For Leg Day

Piriformis
IT Band
Hamstrings
Quads
Calves

Keep reading for a step-by-step guide of the exercises with pictures and descriptions.

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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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Foam rollers – you totally need to get on board.

The foam roller is honestly one of the most valuable pieces of equipment in my physical therapy clinic. It’s so simple yet so versatile.

For any of you who have spent any time on one you know that there are few ways as tender but no ways as effective to work out those knots and help your body get ready to move again.

Today I’m sharing my top 5 best foam roller exercises for your legs.

Avoid injury, increase motion, and improve the mechanics of your lift/run/exercise in just a couple of minutes on a foam roller. Trust me – you need to add these to your rotation ASAP!

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“Feel Better Now” Series – Best Exercises for Treating Shoulder Pain

February 9, 2021

Read on to learn how to treat rotator cuff tendonitis. Including tips ,advice, and a FREE downloadable exercise program.

“Feel Better Now” Series – Best exercises for treating shoulder pain

Keep reading for the tips.

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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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Who among us doesn’t have some kind of shoulder pain?

We have all been there before. If you enjoy any sort of a healthy lifestyle at all, chances are that at one point or another you have experienced shoulder pain.

Be it lifting, throwing, exercising, or even just reaching over your head, shoulder pain is one of the most common complaints that I see in my physical therapy clinic.

This month’s “Feel Better Now” series is dedicated to helping you out with the most common shoulder pathology that I deal with on a daily basis – rotator cuff tendonitis. We’ll talk about what it is, why it’s there, and the best way that you can take care of it at home.

Keep reading for a FREE downloadable home exercise program!

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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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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 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….

Thoracic Spine Pain | Upper Back Exercises From A Physical Therapist

May 17, 2019

Six of the best stretches and exercises to decrease pain and tension in your upper back. Thoracic self-mobilization techniques and strength training exercises to help eliminate your back pain and help you feel better. Tips and advice from a doctor of physical therapy.

WHAT CAUSES UPPER BACK PAIN?

There are many potential sources of upper back pain. In my professional experience, the three most-common causes of thoracic spine are joint inflammation, rib dysfunction, and muscle strain/knots. Again – there are many more potential causes than this, but these are the three that I encounter the most often in my physical therapy clinic. Fortunately, there’s a lot that the right stretches and strengthening exercises can do to alleviate your pain and symptoms in this area.

DOES POOR POSTURE CAUSE UPPER BACK PAIN?

Absolutely! In fact I would say postural issues are the #1 cause behind the majority of the back and neck pain issues that I treat in my clinic. In normal posture, your head sits squarely on top of your shoulders. Gravity keeps it there with very minimal effort required from your muscles. However – as soon as your head starts to come forward and your shoulders round forward (poor posture), now your muscles have to be active in order to keep your head from flopping straight down.

It’s this constant muscle activation from muscles that normally aren’t supposed to be active that causes fatigue, muscle tightness, and even pain in your neck and shoulders.

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