exercise of the month: Rows💪
The row is an exercise that helps to develop the major muscles in your upper back. These muscles help with the way you move as well as your posture. The row is simply a horizontal pull, meaning you will be pulling the weight towards you. There are many different variations of the rows you can perform.
Dumbbell/ Barbell Bent Over Row:
A great upper body exercise that strengthens the latissimus dorsi, the trapezius, the rhomboids, and the rear deltoids, while using the core, biceps, and spinal erectors to assist with the lift. The hip hinge (bent over) setup recruits the lower body for stability, using the hamstrings and glutes to maintain the proper position. This is a compound exercise that builds strength, aids in muscle hypertrophy, can help to improve posture, and protect the body against injury. The major difference between using a barbell and dumbbells is dumbbell rows are a unilateral movement and can be loaded at different weights to help improve muscular imbalances. It is also a great way for beginners to become familiar to the exercise and reduce the risk of injury.
1. Choose dumbbells or barbell. While maintaining a neutral spine, hinge forward by pushing your hips back until your torso is at a 45 degree angle. Your arms should be extended with the dumbbells to the front of your shins.
2.Take a deep breath in, brace your core, and row the dumbbells or barbell towards your hip by pulling your elbows back in an arc direction until your elbows are bent and your triceps are parallel with the floor.
3. Return the dumbbells or barbell to the starting position by slowly allowing your arms to extend in front of you.
Seated Cable Row:
This exercise is performed on a horizontal fixed cable machine with a bench and footplates. The exercise targets your lats, trapezius, rhomboids, and some of your biceps. The use of a fixed cable machine vs free weights provides a more stable movement path which can help target the upper back more effectively. The seated row places little strain on the lower back and can be used for those who are prone to lower back issue or struggle to maintain a neutral spine, or simply want to isolate only the upper back.
1. Choose your preferred handle and attach it to the cable machine. Sit on the bench and place your feet on the foot pad with your knees slightly bent.
2. Sit upright with a neutral spine, the hinge at the hips and extend your arms to grab the attachment with both hands, then find your upright seated position again and brace your core. Row the handle towards your belly button, it can be helpful to think about pulling your elbows towards the hips and squeezing your shoulder blades together in the back.
3. Return the grip to the starting position by allowing your arms to extend in front of you.
Renegade Row:
The renegade row is an advanced row variation that combines the plank with a single arm dumbbell row for an exercise that challenges almost every muscle group in the body, particularly the upper back, shoulders and core. The rhomboids, traps, and rear deltoids are strengthened during the row element of the renegade row and the obliques and abdominals are working to prevent the torso from twisting or sagging while holding the plank.
1. From a kneeling position, place two dumbbells or kettlebells shoulder width apart. Gripping the weight with palms facing each other, adopt a high plank position so that your wrists, elbows, and shoulders are stacked and your head, hips, and heels are in a line.
2. Engage your core and press down through your left arm while rowing the right dumbbell to your ribs, stopping when your upper arm is parallel with the ceiling.
3. Lower the dumbbell back and repeat on the other side.
😁 Be our Friend on social media 😁
MTS Physical Therapy & Wellness is on Facebook and Instagram! We will be posting Motivational Mondays and Wellness Wednesdays, as well as the link to our monthly newsletters! Be sure to friend us, like our posts, and share with your friends. Clink the link below to go to our MTS Wellness Group on Facebook where we will be posting updates like holiday closures and new classes! 👇
https://www.facebook.com/groups/mtswellness/
April Class Schedules
Changes at Townhouse:
No changes for April at Townhouse!
Changes at Dulles:
Adding Deep Water on Mondays at 9am with Aline!
Adding Water Aerobics on Mondays at 9:30am with Aline!
Adding Water Aerobics on Tuesdays and Thursdays at 6am with Cindy!
Changes at Youngsville:
Adding Strength & Balance on Fridays at 10am!
🥕Healthy Eating🍎
🍴 let's talk Meal Prep 🍴
Benefits of Meal Prep:
The benefits that come with preparing food ahead of time are endless, but here are just a few!
- Can help you to lose weight by enforcing portion control
- Can be more nutritious by cooking and knowing exactly what is in your food
- Decrease stress by determining meals ahead of time
- Helps to develop a routine
- Save time and money during the week by decreasing trips to the grocery store
- Decrease impulsive eating habits and poor food choices
Create a healthier relationship with food by aligning food choices with MyPlate recommendations and staying health conscious
Ways to be Successful at Meal Prepping
It seems daunting at first, but dedicating an hour or two on the weekend to prepare meals for the week is very helpful and can become a very simple task! A few tips:
- Create a plan ahead of time
- Grocery shop with a list
- Buy in bulk to limit trips to the grocery store
- Give yourself multiple meal options to decrease burn out
- Designate time to prepare and cook meals for the week
IDEAS!
Nutritious snacks – Fruit and nut butters, Greek yogurt and berries, popcorn, protein bars, vegetables and hummus, boiled eggs, jerky
Breakfast – Overnight oats, egg and spinach bites, protein smoothie
Lunch – Grilled chicken with vegetables, turkey roll-ups, fish with potatoes
Dinner – Burrito bowls with cauliflower rice, cheeseburger salad, teriyaki chicken with stir-fry vegetables
Click the pictures to go to the recipes for each!
We're hiring!
MTS Wellness is hiring for PRN instructors, if you know someone interested in joining our team please have them send their resume to wellness@mtspts.com. We are in need of water aerobics instructors, cycling instructors, yoga instructors and more!
We are excited to bring on new members on our Wellness Team! Over the next few weeks you will start to see new faces shadowing current instructors in class and eventually teaching some classes. We thank you for your patience as we go through a new transition.
Virtual Memberships and Virtual Add-on Service
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MTS offers a virtual wellness membership for $23.99 per month.
This includes access to all of our live scheduled virtual classes and our video library, which allows you to participate in your favorite MTS classes on your own time. All you need is a smart phone, tablet or computer to get set up and started today!
We now offer a virtual add-on service for only $11.99 per month added to your regular membership. With this add-on service you will have it all! It allows for you to come in house to use equipment AND have access to classes using our virtual platform.
Meet Our Wellness Team
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Brian Broussard Therapy & Wellness Coach -
Laura Byerley Therapy & Wellness Coach -
Taylor East Therapy & Wellness Coach -
Laurel Alleman Therapy & Wellness Coach
Our wellness team is eager to welcome you into your gym routine! We'd love to assist you with establishing an exercise regimen or guiding you to choose a class that best fits your needs! We are here to help answer any and all of your questions!
Visit our website www.mtsphysicaltherapy.com for all your wellness needs!
As always, you can reach out to us by email at wellness@mtspts.com. You can reach Laurel @ Youngsville at 337-856-1717, Taylor @ Dulles at 337-703-3604, or Laura @ Townhouse at 337-571-1200.
About MTS Physcial Therapy & Wellness
MTS offers full physical therapy services, along with all inclusive wellness and gym memberships serving the Acadiana Area. Our approach is a concept that embraces all aspects of a person’s needs. We help you better understand the importance of body, mind and soul to your overall well-being.
With complete physical therapy services, relaxed settings, and supportive and encouraging staff at all locations, we will make it possible for you to get back to living LIFE again!
