GREAT NORTHERN PHYSICAL THERAPY P: 406-586-4678

Pre Ski Mobility Workout

It finally seems like winter is here! Check out this great pre-sking mobility routine to help get warmed up for that epic powder day!

Run through this active mobility series 3-4 times in a row before you hit the slopes. The positions should only be held for a few seconds before progressing to the next exercise.



Picture1.png

–       Pull knee to your chest, step forward into a lunge, twist torso toward forward leg. 



Picture2.png

–       Stand on one leg, keep knee straight and bend forward toward toes. Option to add a rotation to the back leg.

 



Picture3.png

 – Take a large step forward with left leg and bend your knee into lunge. Drop left elbow to the floor next to your foot.



Picture4.png

– Slowly lower your body to the floor hands out to the side.

– Drive your right heel towards your left hand by activating your glutes. Keep your shoulders down. 



Picture5.png

– Place your hands under shoulders and press into downward dog.

-Slowly walk your feet back up to meet your hands

-Stand up and repeat exercise 1

GNPT Welcomes Rita Pascoe

Sep 5, 2023

Great Northern Welcomes Rita Pascoe!Great Northern is excited to announce that starting mid- September we are hiring a new Physical Therapist, Rita, who specializes in neurological rehab! Rita was born and raised on a farm and ranch near Red Lodge, Montana, where she...

Physical Therapists Help Active People Live Better

Aug 9, 2023

Physical Therapists Help Active People Live BetterPhysical therapy has a lot of benefits for active people. Athletes, weekend warriors, and people who work in physically demanding jobs can all benefit from the expertise of a physical therapist. Here are 3 ways...

Change in Weather…Change in Exercise

Mar 27, 2023

Great Northern Physical Therapy Ph: 406-586-4678 Fax: 406-586-4670 www.greatnorthernpt.com Changes in the Weather Mean Changes to Your Exercise Bozeman, MT March 2023 When the weather gets cold, you should make some changes to how you exercise. We're not talking about...

Breathing and Your Pelvic Floor

Feb 13, 2023

The pelvic floor is certainly a hot topic of conversation for many men and women. Specifically, people begin to focus on their pelvic floor when they are having incontinence, urgency/frequency, prolapse, or pain associated with going to the bathroom or having sex. These are all issues related to pelvic floor dysfunction. But, what many don’t realize, is that your pelvic floor is also integral in one of our most basic functions: breath.

The diaphragm, our respiratory muscle, is located at the bottom of the ribcage. At rest, the diaphragm is a domelike shape, and with inhalation the diaphragm muscle contracts and drops downward toward your pelvis. This downward motion is followed by a shifting downward of internal organs, into the pelvic bowl. The pelvic floor muscles and fascia make up the bottom of the pelvic bowl. So, with this downward force during inhalation, the pelvic floor muscles also descend or stretch slightly downward. Immediately following inhalation and pelvic floor descent, is exhalation, and similarly, the pelvic floor follows the diaphragm as it rises upward to a resting position. This synchronous rising and falling of the diaphragm and pelvic floor is often referred to as the “piston effect”.

Not to be left out, the lower abdominal muscles (transverse abdominis) also contribute to this synchronous movement pattern. Working together by relaxing and stretching with inhalation and a “belly breath”, and tightening and drawing inward slightly with exhalation. In this way, the diaphragm, abdominals, and pelvic floor make up an abdominal cylinder that modulates intra-abdominal forces and pressure changes.

When this cylinder isn’t coordinating well together, or if there is tightness or weakness within the system, we see common musculoskeletal complaints: low back pain, SIJ pain, poor stability through the back and pelvis, hip pain, pelvic pain, incontinence, urgency/frequency of urine or stool, prolapse, poor posture, balance issues, and intolerance to exercise.

Our pelvic floor physical therapists can help evaluate these movement patterns and coordination of these systems, and create a treatment approach specific to you and your individual challenges.