Stacie Barber | Phoenix Physio

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💥 Can you actually prevent injuries before they happen? Not ALL injuries are preventable, but you CAN build a body that’s better prepared for the demands of life, lifting, and sport! 💪 Most people crush their main lifts but forget about the smaller muscles that support their joints. Your rotator cuff, adductors, core, and single-leg stabilizers need some love too! 👏 The goal isn’t just to get stronger. It’s to build tissue capacity so your body can better tolerate the loads you’re asking it to handle. 🔥 Strength + mobility ⏱️ A little intentional work goes a long way 🏋️ Train the muscles you tend to forget! Because doing the work IS the shortcut. Save this for your next workout! ❤️ #prehab #injuryprevention #strengthtraining #mobilitytraining #physicaltherapy

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😫 Tight QL? Stretching alone might NOT be the answer! That deep, one-sided low back stiffness could involve your quadratus lumborum (QL), a muscle that helps support your spine and pelvis. But feeling tight doesn’t always mean you need MORE stretching! 👀 💪 Sometimes your low back needs mobility AND strength to build better movement tolerance and control. Try these 5 exercises: 1️⃣ Lateral Chain Mobilization at Wall x 10 each 2️⃣ 90/90 Backward Lean + Rotation x 10 each 3️⃣ Child’s Pose Walk Arounds + Lift Offs x 10 each 4️⃣ Sidelying Weighted Hip Abduction Lifts on Bench x 15 each 5️⃣ Side Plank Hip Drop + Hip Abduction x 8 each 🔥 Aim for 2-3 sets a few times a week, as tolerated! The goal? A stronger, more resilient low back that can handle the demands of YOUR life! ❤️ SAVE this routine for later! ⚠️ Low back pain has many possible causes. Seek individualized guidance if you're unsure which exercises are appropriate for you. #lowbackpain #backpainrelief #quadratuslumborum #physicaltherapy #lowbackrehab

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🚨 Your glutes might need more than just stretching 🚨 If your hips always feel stiff, adding active mobility + strength through your available range can help you build better control and actually USE that mobility. 💪 Try these 6 glute + hip mobility exercises: 1️⃣ Cable 90/90 Forward Leans 2️⃣ RFE Hip Airplanes 3️⃣ Loaded Pigeon Leans 4️⃣ Loaded 90/90 Shinbox 5️⃣ Quad Hip CAR to Pigeon 6️⃣ Prone Figure 4 Lift Offs Pick a few and add 2-3 sets into your routine about 3x/week. Remember: mobility is something you train, just like strength. Consistency > intensity. 🙌 #hipmobility #glutemobility #mobilitytraining #physicaltherapy #hipexercises

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🏋🏼‍♀️ WEIGHTLIFTING MOBILITY WARM-UP 🏋🏽‍♂️ Snatches and clean & jerks require a LOT from your body: mobility, strength, technique, timing and control. But your warm-up doesn’t need to take forever. 👏 I like to start with a few compound mobility movements that hit multiple areas at once, then spend the majority of my warm-up working with an empty bar. Here are 7 movements to prep your ankles, hips, spine, wrists + shoulders: 1️⃣ Groin + Wrist Extension Rocks 2️⃣ Groin + Thoracic Rotation 3️⃣ Quadruped Hip CARs 4️⃣ Quadruped to Down Dog 5️⃣ Prone Shoulder ER Lift Offs 6️⃣ Quadruped Segmental Cat Cow 7️⃣ Ankle Rock to Hamstring And nope, these aren’t just for Olympic weightlifters or CrossFitters. If you lift, these can be a great addition to your movement prep. 🏋🏼‍♀️ Save this one for your next lifting day! 💪 #weightlifting #olympiclifting #mobility #weightliftingmobility #warmup

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Sometimes you gotta let em know who they are messing with #iykyk #fyp #haters #mamabear #entrepreneur

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My kiddo has CHARGE syndrome & here is how we do tummy time at 5 months old with a g tube, hearing loss, vision loss & vestibular loss. #tiktoklive #livehighlights #chargesyndrome

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Anything is possible. #strokerehab #comebackseason #familyovereverything #ourstory #physio #thephysiofix #inspiration #wegotthis

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As I was going through squat videos last night, I saw a video that was completely dark from our time in the hospital….so I clicked on it. It was a 5 min conversation that Logan and I had on October 5th at 2am in the morning (hence why it was completely dark). I honestly didn’t even remember this video..but a lot of things were a blur from back then. So I listened to it. In the video, Logan told me that he wanted to prove the doctors wrong, to get back to squatting 405 (yep, very specific but squats have always been Logan’s favorite lift), take Oakley to the next Olympics (already the plan!), to be an advocate for others going through something similar and he wanted to share his story in hopes it will both inspire & help others (prob why I was filming this conversation). Logan’s never been one for cameras & he’s never been one for social media. But I guess there’s something about having a near death experience that makes you see & do things differently. Ironically enough, over the last few weeks, Logan has already begun to tell his story, and I have also been telling my story, the hoops I jumped through to get Logan the best care, life in the hospital, after returning home, literally everything. We have also been filming exercises to help others with an in home stroke rehab program! Our goal is to one day share all of this with you all! So stay tuned 🥰 & if you’ve been following along from the very beginning, we want to say thank you! Thank you all for sharing your own stories with us and helping Logan and I as we navigate all of this! Your support and advice have been invaluable….& we promise to continue paying it forward ❤️ Please share this with anyone you think needs to see this! 💪🏼 #strokesurvivor #hemorrhagicstroke #intracerebralhemorrhage #ich #strokeofluck #luckylogan #strokerecovery #strokerehab

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💥 Always feel like your hip flexors are TIGHT? 💥 That “tight” feeling doesn’t always mean your hip flexors are actually shortened or that you just need to stretch more. 👀 Sometimes that feeling can show up when your hips need more strength, control, or stability, causing your hip flexors to work overtime. Instead of only stretching, try combining active hip mobility + full range of motion strengthening. 💪 Here are 7 exercises I like for improving hip flexor mobility, strength + control: 1️⃣ Prone Scorpion Kickovers 2️⃣ Prone Hip CARs 3️⃣ World’s Greatest Stretch 4️⃣ Hand Plank with Hip Flexion / Extension 5️⃣ Seated Hip Flexor Hurdles 6️⃣ Tuck Ups with Plate Pass 7️⃣ Hip Flexor Lifts on Wall I personally use the first 4 as part of my leg day warm-up and the last 3 as accessory work, but the best time to work on mobility is whenever you’ll actually do it. 🙌 Save this for your next lower body day! #hipmobility #hipflexors #mobilitytraining #physicaltherapy #strengthandmobility

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🦬 GOT A NECK HUMP? TRY THESE! 🦬 Notice some rounding around the base of your neck or upper back? That is known as Dowager’s Hump or thoracic kyphosis 👀 While everyone’s anatomy is different, working on thoracic mobility, postural strength, and control can help you move better and feel stronger through your neck, shoulders, and upper back. 💪 Here are 6 of my go-to exercises: 1️⃣ Loaded Thoracic Extension + Foam Roller at Wall 2️⃣ Sidelying Open Book + Foam Roller 3️⃣ Child Pose Lift Offs 4️⃣ Banded Face Pull to OH Press 5️⃣ Head Supported Reverse Fly 6️⃣ Bird Dog Row 🔥 Try 2–3 rounds of 10–15 reps and focus on slow, controlled movement. Remember: mobility + strength + consistency > chasing “perfect” posture. ❤️ Save this one and give it a try! #neckpain #thoracicmobility #posture #physicaltherapy #mobility

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🦶 Got a bump on the back of your heel? It may be a Haglund’s bump, and there can be more contributing to it than just your heel. Limited ankle or big toe mobility, how your foot moves when you walk/run, hip mobility + strength, and even your shoes can all play a role in how much stress or friction that area gets. Here are 7 exercises I use with patients depending on what we find: 1️⃣ Ankle Wall Slides 2️⃣ Toe Extended Calf Raises 3️⃣ Foot Plank Woodpeckers 4️⃣ Seated Medial Resisted Ankle CARs 5️⃣ Banded Wall Clams 6️⃣ Hip Flexor Drops 7️⃣ Reverse Lunge to Dynamic Step The goal isn’t just to attack the bump. It’s to figure out WHY that area keeps getting overloaded and work on the things you can actually change. 💪 Save this for later + share it with someone dealing with heel or Achilles pain! #haglunds #achillesrehab #heelpain #physicaltherapy #rehab

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Not sure if this is helpful or not for other medically complex mamas with two kids, but this is what I do and it definitely makes my daughter feel very special. I wish there was more I could do, and I wish I didn’t feel pulled in so many different directions all the time that I could give her so much more attention than I do, but I’m doing the best that I can in this phase of life. I would love to hear your tips and tricks to make sure your older child or children feel loved & special with a new baby/ infant (your kid doesn’t have to be medically complex either for your ideas to work for me and my family). I’ll take any ideas as I fear my current strategy will only last so long . #med#medicallycomplexd#toddlerf#infanti#2kidsr#parenthood