SSI Physical Therapy

Movement Monday - July 26th

Happy Movement Monday!
Today’s exercise is a wall sit. This exercise is a real quad burner, working the muscles in the front of your thighs. This exercise is generally used for building isometric strength and endurance in the quadriceps muscle group, glutes, and calves.
To perform this exercise:
• Start with your back against a wall with your feet shoulder width and about 2 feet from the wall.
• Engage your abdominal muscles and slowly slide your back down the wall until your thighs are parallel to the ground.
• Adjust your feet so your knees are directly above your ankles (rather than over your toes).
• Keep your back flat against the wall.
• Hold the position for 20 to 60 seconds.
•Slowly slide back up the wall to a standing position.
• Rest 30 seconds and repeat the exercise three times. Increase your hold time by five seconds as you increase your strength.

Movement Monday - July 19

It’s Movement Monday!
Today’s exercise is the clamshell. Not only are clamshells incredible for strengthening the hips, glutes, and pelvis, but the clamshell can also help to prevent injury and ease lower back tension.
• Lie on your side with your feet and hips stacked, your knees bent 90 degrees.
• Draw your knees in toward your body until your feet are in line with your bottom. Place your hand on your hip to ensure it doesn’t tilt backward. This is your starting position.
• Keeping your abs engaged and your feet together, raise the top knee as far as you can without rotating your hip.
• Squeeze your glutes at the top of the move, before slowly lowering your knee back to the starting position.
• Continue for a total of 10-15 reps, then repeat on the other side.

#ssipt #MovementMonday #physicaltherapy

Movement Monday - July 12

Happy Movement Monday!
Today’s exercise is Tandem Walk. This is a great exercise to help with balance.
• Make sure you have something to hold onto just in case.
• Put your right foot in front of your left foot so that the heel of your right foot touches the top of the toes of your left foot.
• Move your left foot in front of your right.
• Repeat the step with your left foot. Walk this way for 20 steps.

#ssipt #movementmonday #physicaltherapy
http://www.ssi-physicaltherapy.com

Want to stay in shape???
Don’t forget our SSI Health Club
SUMMER Membership OFFER!!!
June-August ONLY $140

#ssipt #HealthClub
http://www.ssi-physicaltherapy.com

Movement Movement - July 5

It’s Movement Monday,
and today’s exercise is Wall Pushups.
As long as you’ve got a wall, you can do this great strength training exercise that works the entire body.
• Stand an arm’s length in front of a wall.
• Lean forward slightly and put your palms flat on the wall at the height and width of your shoulders.
• Keep your feet planted as you slowly bring your body towards the wall by bending your elbows and engaging your core.
• Gently push yourself back so that your arms are straight. That is one rep.
• Try for 10 reps

#ssipt #physicaltherapy #movementmonday

Open Pool Time is back!
Starting July 6th we will no longer have a 1 person limit in the pool. Check out our schedule posted here!!!

Also, Pool Classes are back!
Starting July 7th we’ll have pool classes every Monday, Wednesday, and Friday at 8:30am. There is a 7 person limit in these classes. Classes will operate on a first come first serve basis.

#ssipt #Pooltime #physicaltherapy

More info at http://www.ssi-physicaltherapy.com

SSI will be closed on Monday July 5th
We’ll be back on Tuesday!!!

#ssipt #IndependenceDay2021

Movement Monday - June 28

It’s Movement Monday…
and the exercise of the day is Child’s Pose.

Child’s pose is an excellent stretch to maintain or improve mobility of the shoulder, upper back, lower back, hips, knees and ankle.

• Start with knees slightly outside of hips.
• Next slowly move your hips backwards toward your feet and lower your upper body toward the floor.
• Finally reach your arms over your head and press your chest toward the table until you feel a gentle stretch.
Every individual will feel the stretch at a different point in this exercise. Hold position for 10-15 seconds once you feel a light stretch and repeat 3-5 times.

#ssipt #movementmonday #physicaltherapy

Happy International YOGA Day!!

Happy International Yoga day!
Thank you to our members who come to our Chair Yoga class. Yoga is very beneficial for flexibility and balance. Come join our Chair Yoga class on Mondays & Fridays at 10am.

#ssipt #InternationalYogaDay

For more info: http://www.ssi-physicaltherapy.com/

Movement Monday - June 21st

It’s Movement Monday… and the exercise of the day is Cat/Cow pose. This exercise is an excellent way to improve mobility and strength of the spine.
1) Get into quadruped position (hands and knees, shoulder width apart)
2) Allow your back to arch and lift your head until you feel a gentle stretch
3) Reverse this position by rounding your back and tucking your head down until you feel a gentle stretch
- Alternate between the two positions for 10 repetitions.

#ssipt #movementmonday #physicaltherapy

Movement Monday - June 14

It’s Movement Monday, and today's exercise is a LUNGE! This is great to strengthen your core including your low back and hips with a functional, everyday movement.

To complete this exercise:
-While standing with feet shoulder width apart, advance one foot forward and allow your standing leg to drop down toward the floor while remaining parallel to upper body.

- While completing this exercise, make sure keep your pelvis facing forward and do not allow the front knee to go past your toes. Everyone’s foot position for this exercise will be different so adjust as needed to stay within parameters.

- Complete 10-15 reps and switch legs.

*Disclaimer: This exercise is intended for general information and is in no way considered physical therapy treatment. If you are in pain, or have other issues please seek medical assistance.

#physicaltherapy #ssipt #movementmonday

For more info: http://www.ssi-physicaltherapy.com/

Today is Batten Disease Awareness Day…
At SSI we support Ben Armstrong’s fight against Batten Disease. Join us in helping fight this awful disease by donating…

To find out more visit: https://www.curebatten.org/

#BattenDisease #physicaltherapy
#BensBattenBattle

Movement Monday - June 7

Happy Movement Monday!
Today’s exercise is a Seated Knee Extension (LAQ’s). This exercise is beneficial for improving strength of the quadriceps before or after undergoing knee surgery, or after sustaining an injury. To increase difficulty, ankle weights can be used.

• Start by sitting in a chair or on a table/bench
• Extend one leg out straight, with toes pointed up, and hold for 1-3 secs
• Lower leg back down and repeat 10 times
• Switch legs and repeat

#ssipt #physicaltherapy #movementmonday

Health Club - 3 MONTH SUMMER SPECIAL

Get in shape this summer!!! ☀️ 🏖
Take advantage of our SSI Health Club
3 MONTH SUMMER Membership OFFER!!!

#ssipt #HealthClub
http://www.ssi-physicaltherapy.com

Movement Monday - May 24th

It’s Movement Monday and today’s exercise is Swiss Ball bridges. This exercise-ball move is great for working the core.
• Lie flat on your back and place the ball under your heels, with your knees slightly bent.
• Press heels firmly into the ball to raise your hips off the ground, coming into a bridge and actively squeezing your glutes as you lift.
• With control, slowly release your bottom back down to the floor. This counts as one rep.

#ssipt #physicaltherapy #movementmonday

GAME CHANGER PROGRAM - Summer 2021!

Did you know that you can improve your overall athletic performance with 6 weeks of training? ... For any Sport!!!

• SSI has the only active Sportsmetrics training program in the Upstate, and AMANDA SOMERS is a Master Instructor, certified by Cincinnati Sports Medicine in Sportsmetrics Performance & Injury Prevention Training. Sportsmetrics training can decrease an athlete’s risk of serious knee injuries.

• SSI’s SPORTSMETRICS GAME CHANGER PROGRAM consists of small group training sessions designed to improve dynamic control, flexibility and conditioning utilizing research based speed, agility, plyometric, and strength training. Proper technique and skill is key to better performance and injury prevention.

June 14 - July 30th • COST $300
(Mondays, Wednesdays & Fridays)
• Level 1 (10:30am -12:30pm)
• Level 2 (8:00am - 10:00am) College Prep

Class Size is Limited
To register: [email protected]

#ssipt #sportsmetrics #gamechanger
http://www.ssi-physicaltherapy.com/

SSI Movement Monday - May 17

Happy Movement Monday!
Today’s exercise is Swiss Ball hamstring curls. It is a fantastic exercise to strengthen the hamstrings, glutes and core.

• Lie down with back flat on the floor and heels propped up on Swiss Ball. Arms should be flat on the floor and in line with your shoulders for stability.
• Begin hamstring curl by rolling ball backward toward you bottom so that your knees come towards your chest. Reverse movement back to starting position. This completes one rep.

#ssipt #physicaltherapy
#movementmonday

MAY’s SSI Health Club offers!!

Don’t forget this month’s Health Club Specials...

To find out more call 864-801-8706 or visit
http://www.ssi-physicaltherapy.com

#ssipt #physicaltherapy

Monday Movement - May 10th

This Movement Monday’s exercise is the
Side-Lying Hip Adduction. It helps strengthen the muscles in your hip that support stability and agility.
• Start by lying down on your side, hips facing forward.
• Bend your bottom leg as your foundation, straighten your top leg, and support your head with your arm or a pillow.
• Raise your top leg 45 degrees off the ground, or as close as you can get. If your leg looks like a windshield wiper, you’re doing it right!
• Lower your leg back down with slow, controlled motion. Try 3 sets of 10 reps.

Don’t forget to roll to the other side to stay balanced!

#ssipt #physicaltherapy
#movementmonday

On today’s Therapist Thursday
Erin is addressing Sports Specific Rehab for Athletes...

#ssipt #physicaltherapy
#sportsspecificrehab

http://www.ssi-physicaltherapy.com

Riverside High, Girls Lacrosse 5A State Champs!!!

Congratulations to our very own therapist ERIN RILEY!!!
... and the Riverside High Girls Lacrosse Team on winning 5A State Championship - 2021!!!

Standing Hip Abduction

Happy Movement Monday!
Today’s exercise is Standing Hip Abduction.
It improves hip mobility and balance while strengthening core stability.
- Standing up tall holding onto a sturdy object like a chair or resting your hands on a wall.
- Raise one leg up and lift it out, laterally away from your body. Pause, and then return to the starting position.

#movementmonday
#ssipt #physicaltherapy

Athlete Showcase - Luis Elizondo Villasis

Time to celebrate yet ANOTHER athlete’s return to sport after injury!

Through SSI PT, Luis recovered from 2 ACL reconstruction surgeries and is currently back playing soccer for Clemson University Men’s Club Soccer Team! We can’t wait to see what else is in his future!

#SSIAthleteShowcase
#ssipt #physicaltherapy

For more information about Sports Medicine
http://www.ssi-physicaltherapy.com

Donate to Greer Relief!!
Last few days to participate...
come to SSI and donate 5 items
to get entered into a raffle to win a
FREE STRETCHING SESSION!

#ssipt #physicaltherapy
ssi-physicaltherapy.com

SSI Movement Monday - April 26

It's Movement Monday!!!
Today's exercise is a lunge!

To complete this exercise:
While standing with feet shoulder width apart, advance one foot forward and allow your standing leg to drop down toward the floor while remaining parallel to upper body.

While completing this exercise, make sure keep your pelvis facing forward and do not allow the front knee to go past your toes. Everyone’s foot position for this exercise will be different so adjust as needed to stay within parameters. Complete 10-15 reps and switch legs
*Disclaimer: This exercise is intended for general information and is in no way considered physical therapy treatment. If you are in pain, or have other issues please seek medical assistance.

#ssipt #physicaltherapy
#movementmonday