What is Rehabilitative and Corrective Exercise?
Rehabilitative and Corrective exercise are used to bring the muscles into balance so they are working with you and not against you. Programs are designed specifically for each client to restore posture and strengthen weakened areas of the body. This type of exercise brings the body back to a neutral posture. You want your body to be in a balanced state, relieving stress off of bones and joints, therefore reducing the risk for injury. The biggest influences for poor posture and risk of injury are a Miscommunication of the brain to the body, lack of internal pressure, bad nutrition, improper lifting techniques, and bad habits in the work environment. We are extremely passionate about rehabilitative and corrective exercise with all levels of clients. Remember, a functional body is a strong body. Nerves are in charge of everything including visceral tissues and skeletal muscle, so it would be a correct assumption that these things would directly effect your internal organs.
Functional training
Functional training is used to improve every day movements in jobs, athletics and injury recovery. At 3H Fitness we have a system of testing functional movement patterns so you get the right exercises for your needs. Functional training uses both upper and lower body movements simultaneously and also places emphasis on core stability and strengthening.
Postural Restoration Techniques
Pelvis Restoration-helps to restore reciprocal function of the pelvic diaphragm with integration of the respiratory diaphragm. Inhibition and activation techniques are used.
Myokinematic Restoration- creates symmetrical muscle strength, length, and flexibility by using specific muscle activation and inhibition techniques.
Myokinematic Restoration- creates symmetrical muscle strength, length, and flexibility by using specific muscle activation and inhibition techniques.
Nerve Decompression TherapyTM Visceral manipulation Neural Reset Therapy(NRT)
Nerve decompression therapy is a trademarked therapy developed by Gabriel Valdez @ 3H Fitness and Wellness Clinic. Nerve decompression therapy is a non surgical technique that focuses on freeing the nerve plexuses around the cerebrum and cervical spine. The therapist also focuses on the nerves around muscle junctures in the body to make sure there is correct nerve flow. It balances the parasympathetic and sympathetic nervous systems to create harmony in the body. This allows the body to return to homeostasis and heal. It is very gentle technique and easy on the body. This therapy is perfect for people who are very sensitive to pain, babies, children, and geriatric patients. Best results come within 4-5 sessions then a general maintenance protocol is developed for occasional check ups.
Visceral Manipulation was developed by Jean-Pierre Barral. It is used to locate and solve problems throughout the body. It is a very gentle yet effective manipulation used to encourage normal mobility, tone, and motion of the viscera and connective tissues. These are the primary techniques we use for rehabilitation at our facility. Both of these therapies are great for people who are sensitive to pain and pressure, athletes, babies, children, and elderly. If you are experiencing any kind of pain, subluxation of the skeletal structure, postural abnormality, digestive issues and especially neurological issues these therapies are for you.
To learn more about it please click on the link below:
Visceral Manipulation was developed by Jean-Pierre Barral. It is used to locate and solve problems throughout the body. It is a very gentle yet effective manipulation used to encourage normal mobility, tone, and motion of the viscera and connective tissues. These are the primary techniques we use for rehabilitation at our facility. Both of these therapies are great for people who are sensitive to pain and pressure, athletes, babies, children, and elderly. If you are experiencing any kind of pain, subluxation of the skeletal structure, postural abnormality, digestive issues and especially neurological issues these therapies are for you.
To learn more about it please click on the link below:
Developed by Lawrence Woods. NRT is the unique application of pain-free stimuli which elicit an inhibition (relaxation) response from the nervous system to a target muscle which "resets' or down-regulates the tonus of that muscle to "normal." This restores circulation, releases tension and pain is gone. All in just a few seconds. What is a "few"? A few in this case is from 2 or 3 up to no more than 30 seconds of stimulus being applied.
How is NRT Done? A specific muscle is palpated to assess for tickle, tightness, and/or pain. This is usually done with fingertips. A "Reset" application method (there are 7 different application methods) is applied for 2 - 30 seconds. The muscle is palpated again. Usually pain, tightness, and tickle are gone. If not, another application method is utilized and possibly other muscles in the area or kinetic chain are reset until all discomfort is gone. NRT can be applied to most any muscle at any time in your session with a patient; however, NRT is most powerful when done as a "routine".
How is NRT Done? A specific muscle is palpated to assess for tickle, tightness, and/or pain. This is usually done with fingertips. A "Reset" application method (there are 7 different application methods) is applied for 2 - 30 seconds. The muscle is palpated again. Usually pain, tightness, and tickle are gone. If not, another application method is utilized and possibly other muscles in the area or kinetic chain are reset until all discomfort is gone. NRT can be applied to most any muscle at any time in your session with a patient; however, NRT is most powerful when done as a "routine".
Our theory on tight muscles
At 3H Fitness we do not believe in deep tissue massage, foam rolling, lacrosse balls, or extreme force to release tissues. Our theory is a tight muscle is the body's response to protect the body and keep it in an upright neutral position. When the nerves in the body are not functioning properly, the body can tighten, twist, and even become rigid to protect itself. This is misguided proprioception and causes the body to function in a state of dis-ease. We believe in the parasympathetic , parasympathetic, and "external" nervous systems.
Stretching/ Mobility work
The purpose of stretching is to improve range of motion and flexibility, enhance performance, and prevent injury. Stretching should be used before and after an exercise program. Dynamic stretching, which usually involves movement like swinging the legs side to side, rotating the torso or swinging the arms back and forth, skipping, knee to chest, and posterior ankle grabs while walking. Most common type of stretching before exercise.Static stretching involves holding a specific stretch anywhere from 15 - 60 seconds
and releasing. Use only after exercise, never before an exercise program. Example: standing quadricep stretch or tricep stretch behind the head.
Ballistic stretching is a bouncing/ jerking movement used by more advanced training for athletes.
Proprioceptive Neuromuscular Facilitation (PNF) is the type of stretching we typically do with our clients. It requires a partner to facilitate the stretch/movement and works best for increasing flexibility and range of motion. If you do not have a partner, trainer or therapist to assist you, you can always use a towel to assist you in the stretch.
Mobility training exercises focus on body control, flexibility, and range of motion. It strengthens the muscles through specific mobility exercises through multiple planes of movement.
and releasing. Use only after exercise, never before an exercise program. Example: standing quadricep stretch or tricep stretch behind the head.
Ballistic stretching is a bouncing/ jerking movement used by more advanced training for athletes.
Proprioceptive Neuromuscular Facilitation (PNF) is the type of stretching we typically do with our clients. It requires a partner to facilitate the stretch/movement and works best for increasing flexibility and range of motion. If you do not have a partner, trainer or therapist to assist you, you can always use a towel to assist you in the stretch.
Mobility training exercises focus on body control, flexibility, and range of motion. It strengthens the muscles through specific mobility exercises through multiple planes of movement.
Activation of Muscles
Now that we have addressed how to properly repair and deactivate muscles, we are going to briefly explain how to activate muscles whether it is to correct posture, build muscle or elongate muscle. You always want to get the mind body connection. No matter which muscle you are working on, you want to focus on every eccentric and concentric contraction to fully activate the muscle. It is important to have your body in the correct form to perform the exercise to prevent injury. Activation of muscles is also important for muscular balancing. Most people have a stronger side of the body, so we want to strengthen the weak muscles and release the tight/ overactive muscles. We typically focus on neuromuscular reeducation, strengthening the posterior chain, and core muscles then move to total body strengthening and conditioning. If you do any form of chiropractic or other body alignment techniques; it has been shown that using these forms of rehabilitative and corrective exercise help the adjustments hold longer.
Issues we have helped with exercise, rehabilitation, and nerve decompression therapy tm
Acute/Chronic Pain
Preventative knee and hip surgery
Hip and knee pain
Plantar faciatis
Arthritis
Shoulder pain/ impengement
Posture
Migraines/headaches
Allergies
Digestive Issues
Atlas/ spinal issues
Pigeon toe
Low back pain
Shin splints
Sleep issues
Neurological issues
Kyphotic posture/lordosis
Carpal tunnel
piraformis syndrome
sciatica
kidney issues
add/adhd
behavioral disorders
learning disabilities
anxiety/panic attacks
Immune system dysfunction
allergies
Preventative knee and hip surgery
Hip and knee pain
Plantar faciatis
Arthritis
Shoulder pain/ impengement
Posture
Migraines/headaches
Allergies
Digestive Issues
Atlas/ spinal issues
Pigeon toe
Low back pain
Shin splints
Sleep issues
Neurological issues
Kyphotic posture/lordosis
Carpal tunnel
piraformis syndrome
sciatica
kidney issues
add/adhd
behavioral disorders
learning disabilities
anxiety/panic attacks
Immune system dysfunction
allergies