Jony Sena

Better Band - Glutes, Lateral Hips & Quads (Standing - Stationary) ⤵️ My friends over at  @committedhp  set me up recently with their Better Bands and I'm really enjoying them so far. The unique thing here is that you can switch up the overall circumference (size) around your legs based on what fits best and also how much intensity you want to use. There's a ton of variety and ways to use these in your training so definitely play around and explore with them. I've been adding in floor-based exercises recently, but today's post is about standing exercises with the Better Band in a stationary position. The key to the following list of exercise progressions is single-leg strength and stability in concert with building durability in your glutes, lateral hips and quad muscles. Grab yourself a pair of Better Bands at the link in my bio with 10% off discount code: MIBRAHIM10 Exercise Progressions: 1. Better Band 1-Leg Squat Iso w/ Lateral Toe Tap 2. B...

In this episode, Andrew goes over a patient he has seen before who normally responds well to physical therapy. With a recent onset of arm and radiating pain, he still responded to cervical based treatments. However, did he miss something? Untold Physio Stories is sponsored by EDGE Health and Tech Solutions - we level up your website with full SEO optimization, turn it into a referral generating machine and do full G Suite and Telehealth integrations Modern Manual Therapy Insiders - over 650 Exclusive videos, Research Reviews, Webinars, Online Discussion - learn easy to apply Clinical Practice Patterns, integrate Pain Science with Manual Therapy and Patient Education - Join now ! Also, be sure to check out EDGE Mobility System's Best Sellers - Something for every PT, OT, DC, MT, ATC or Fitness Minded Individual  Keeping it Eclectic... This article was originally posted on Modern Manual Therapy Blog Via RSSMix.com Mix ID 8246245 http://www.rssmix.com/

Effects of Time Restricted Eating on Human Health SERIES (3/6) ADHERENCE & EFFECT ON CALORIE INTAKE TRE was overall well-tolerated, with an 80% adherence rate across 8 studies. However one of the 10 studies reported a dropout rate of 24%. Compliance to the 9/15 TRE was ~72% (+/- 24%), or about 5/7 days of the week. The main determinants of adherence to a diet are: Ability to reduce the desire to eat. Conform to the patient’s eating habits. In this review: Hunger remained stable in 4 studies. In 1 study participants reported reduced hunger discomfort and reduced desire to eat. In addition, TRE has no limitation in the quality or quantity of the food, and thus more adaptability to the participants’ eating behaviors. Long-term adherence is the most important factor for overall health benefits. These studies lasted 4 days to 4 months, which is a relatively short time to conclude. However, in 1 of the studies, 63% of people were still engaged in TRE 16 months after th...

Training calves? Check out these rules via my buddy Matthew Ibrahim ⠀ 1. Start standing to bias gastrocnemius. ⠀ 2. Next up: seated or knees bent (60+ degrees of knees flexion) to bias soleus. The soleus is a POWERHOUSE muscle. ⠀ 3. Use regular range of motion from the floor. ⠀ 4. Increase range of motion by elevating. ⠀ 5. Bilateral (two legs) to start easy. ⠀ 6. Bump up the intensity and make it harder by using one leg (unilateral). ⠀ Tons of variety and variables to tinker with when it comes to training the calves. ⠀ Start here and start growing those bunnies! 🐰  ⠀ V ia @matthewibrahim_’s instagram and reposted with permission Learn more online - new online discussion group included! Want an approach that enhances your existing evaluation and treatment? No commercial model gives you THE answer. You need an approach that blends the modern with the old school.  NEW - Online Discussion Group Live cases webinars lecture Live Q&...

In the latest episode of Untold Physio Stories Podcast, we're joined again by Dr. Brett Scott of barbelltherapyandperformance.com . Brett goes over a recent case of onset of low back pain in a novice barbell athlete he has been working with on and off. It wasn't mechanical, but what was the reason? Listen and find out!  Untold Physio Stories is sponsored by EDGE Health and Tech Solutions  - we level up your website with full SEO optimization, turn it into a referral generating machine and do full G Suite and Telehealth integrations Modern Manual Therapy Insiders - over 650 Exclusive videos, Research Reviews, Webinars, Online Discussion - learn easy to apply Clinical Practice Patterns, integrate Pain Science with Manual Therapy and Patient Education -  Join now ! Also, be sure to check out  EDGE Mobility System's Best Sellers  - Something for every PT, OT, DC, MT, ATC or Fitness Minded Individual Keeping it Eclectic... This article was origin...

Effects of Time Restricted Eating on Human Health SERIES (2/6) TYPES OF TIME RESTRICTED EATING Time-restricted feeding is an intermittent fast which consists in limiting the daily feeding period. However, the definition of the restriction is still imprecise in studies on humans and varies from 8 to 12 h, depending on the sources. First, the nomenclature used to describe the type of time-restricted feeding practiced is standardized: TRE followed by the number of hours of feeding and fasting in a 24-h period, separated by a slash. For example, TRE 8/16 indicates: Restriction of the daily feeding period to 8 h for a 16 h fast. Out of 22 studies in the review, only 1 practiced a restriction equal to 12 h or less. All the others having limited daily nutrition to a window of 10 h or less. The 8/16 variant is the most common form of TRE ( >50% of the trials). The food window can also be varied during the day. For example: Early TRE (eTRE), in which the feeding period...

Single Leg Training: My Top 5  ⠀ There’s a been a great ongoing discussion in our field of unilateral (single leg) lower body training versus bilateral (double leg) lower body training. ⠀ I’m a fan of ALL lower body training so this post isn’t a way for me to pick sides by any means. Rather, I simply want to highlight my favorite unilateral lower body exercises. ⠀ Developing lower body strength in the unilateral sense promotes a variety of different body positions/shapes, varying angles, benefits and direct sport transfer. ⠀ In essence, unilateral is just different than bilateral. Over the years, I’ve come to appreciate the unique training benefits you can acquire within the context of unilateral lower body exercises. ⠀ Without further adieu, here’s my top 5 favorite unilateral lower body exercises: ⠀ 1-Leg Romanian Deadlift (RDL) ⠀ Rear Foot Elevated (RFE) Split Squat 1-Leg Hip Thrust Elevated 1-Leg Squat High Box Step-Up Via @matthewibrahim_’s instagra...

You learned about them. You studied them. You were tested on them. But the real question is, how important are they to use? Understanding Clinical Prediction Rules for Lumbar Manipulation by Cameron Faller Understanding Clinical Prediction Rules for Lumbar Manipulation Clinical prediction rules (CPRs) were developed using multivariate statistical methods to help clinicians select particular interventions to use depending on a cluster of findings a patient presented with. Given the black and white matter of how the CPRs were created, this allowed for the opportunity to write a lot of test questions whether it was the NPTE or the OCS exam. However, as many practicing clinicians know, the clinic is not black and white and we cannot always shoehorn patients into classifications or rules. So what do we do instead? Before we release Episode 55 of our Modern Pain Podcast, we wanted to discuss some of the common limitations and pitfalls the research has shown when fully examini...

Effects of Time Restricted Eating on Human Health SERIES (1/6) INTRO: Eating behaviors are an influential factor in the development of chronic pathologies. The daily feeding time (DFT) is the period from the start of the first meal to the end of the last meal of the day.   An American cohort of 15,000 adults showed feeding times reached 15 h for over 50%.  Longer DFT may be a factor in the development of metabolic disorders. A cohort study of 2650 adult women fasting for longer nightly intervals showed reduced: Systemic inflammation. Risk of breast cancer & other metabolic diseases. Intermittent fasting (IF) alternates between a period of fasting and a period of normal eating (1–3 days per week). Time-restricted feeding (TRF) is a form of IF that limits the daily food consumption to a period of 4–12 h, which induces a fasting window of 12–20 h per day. TRF differs from IF in two aspects:  TRF does not require caloric restriction TRF requir...