List of the most popular hashtags for theme #POTOMACMD

Oi, essa sou eu (Mari) na frente de uma escultura gigante do Jeff Koons! Você já ouviu falar do Museu Glenstone? Este Museu de Arte Contemporânea recém-inaugurado em Potomac (Maryland), fica a 30 minutos de Washington DC e fomos visita-lo hoje! - Adoramos conhecer essa coleção privada de arte contemporânea, localizada em um lindo jardim com galerias projetadas por famosos arquitetos. Lá, além desse cenário e dos prédios de concreto, pudemos ver obras de Calder, Giacometti, Marcel Duchamp, Yayoi Kusama, e até dos brasileiros concretistas Lygia Clark e Helio Oiticica (que eu, pessoalmente, amo)! - Nós estamos adorando essa tendência do mundo das artes de fazer museus e galerias que se misturam com o ambiente, a natureza e a arquitetura, e se transformam em verdadeiros passeios que podem levar horas, e até dias. Alguns outros exemplos de lugares assim são Inhotim (em Minas Gerias), Storm King Arts Center (nos arredores de NY), e a Ilha de Naoshima (que a Marcella visitou no Japão). - E você, gosta desse estilo de passeio? Conhece algum que não citamos aqui? Conta pra gente! No próximo post daremos dicas práticas pra você que vem pra DC e quer fazer esse passeio também. =) - #segredosdeviagem #svemDC #glenstone #mydccool #potomacmd

Honey I’m home #realhousewivesofpotomac #astinmartin #bentley #db11 #manifestation #potomacmd

ACL Rehab ——- Almost every time I do a post on ACL rehab, I’ll have at least one person ask “how far along are they?” or “what month can I do this exercise?” The answer is ALWAYS it depends. No two people ever recover the same and these posts are all meant for educational purposes. ——- In the mid to late stages of rehab, the goals are simple but challenging to achieve. The goals are continued strengthening, proprioception/balance, gradual reintroduction of cutting/plyometric/sport specific tasks. While there is a list of other details involved, those are my priority. ——- Here are three exercises I like to use for continued strengthening. These are moderate level exercises and can be progressed to be higher level. 1️⃣ Pistol box squats - I like using pistol box squats to challenge single leg strength. This can be progressed by using a lower box, higher weight or utilizing just a touch and rising back up to standing. 2️⃣ Sorinex glute ham roller hamstring curls - the band makes this exercise challenging and this can be progressed with eccentrics or even more so using single leg. 3️⃣ Reverse lunge to high knee - in the mid to later stages of rehab, I like to utilizes quad exercises that address quick and explosive transitions. I cued her to explode into a high knee once she is at the bottom of her lunge, making sure she drives through the standing leg. This can be progressed by holding a heavier weight, utilizing a higher step or slowing down the tempo into the reverse lunge. ——- Tag someone who would like these exercises! Like and save if you found it helpful! ‍♂️ Post questions or comments below!

At Glenstone in Maryland. No photos allowed inside, but what a beautiful space to view art. Pavilions designed by Thomas Phifer and Partners. Art by #bricemarden #ellsworthkelly #richardserra #lygiapape #pipilottirist #louisebourgeois and many more — some in separate galleries specifically designed for their work. #glenstonemuseum #potomacmd #contemporaryart #contemporarysculpture #contemporarypainting #modernart #artgallery #modernarchitecture #thomasphifer

ACL Rehab ——- Almost every time I do a post on ACL rehab, I’ll have at least one person ask “how far along are they?” or “what month can I do this exercise?” The answer is ALWAYS it depends. No two people ever recover the same and these posts are all meant for educational purposes. ——- In the mid to late stages of rehab, the goals are simple but challenging to achieve. The goals are continued strengthening, proprioception/balance, gradual reintroduction of cutting/plyometric/sport specific tasks. While there is a list of other details involved, those are my priority. ——- Here are four exercises I like to use for continued strengthening. These are moderate level exercises and can be progressed to be higher level. 1️⃣ 3 Cone Touch - I’m treating this like a single leg RDL and I make sure she feels her hamstring and glutes working to stabilize. This is also a great way to work on proprioception. 2️⃣ Split Squats - targeting quads and glutes. Patients usually feel more comfortable with the recovering knee in front so I’ll gradually introduce this with the recovering knee in back. 3️⃣ Calf raises - the calf muscles are also effected by muscle atrophy so don’t neglect them! The gastroc is a two joint muscle so we need to make sure to regain strength there as well! 4️⃣ Split Stance med ball slams - working on split stance stability. ——- Tag someone who would like these exercises! Like and save if you found it helpful! ‍♂️ Post questions or comments below!

ACL Rehab - must do exercises —— One of the biggest challenges in ACL rehab is getting the quad comfortable with loading while the knee moves forward. This is pivotal for single leg landing tasks including running, decelerating and cutting. This is an area I believe is under emphasized in rehab which ends up leading to under loaded quads that aren’t ready for dynamic tasks like jogging. The quad NEEDS to be comfortable being loaded with the knee going forward. No more of this “knees over your toes is bad for you.” How the heck do we go down the stairs or stand up from a chair then!? —— Here are two of my favorite exercises to address this 1️⃣ Partial single leg squat - I’ll also call these knee touches cause that’s exactly what she’s going. The foam roller is used an an external cue and I told her to tap the foam roller but don’t knock it over. 2️⃣ Controlled single leg landing - this is my favorite way to work on controlled single leg landing while encouraging forward knee excursion. I am again using the foam roller as an external cue. I instructed her to land in front of the foam roller and let the knee come forward. The knee should tap the foam roller gently so she is able to catch it. —— Tag someone who could use these exercises! Like and save if you found it helpful! ‍♂️ Post questions or comments below!

ACL Rehab - Quads Focus —— Regaining strength is a lengthy task following ACL surgery. One of the primary groups of muscles affected after surgery are the quads. Significant research supports regaining at least 90% quad strength when compared to the non-surgical knee. I personally believe that many people don’t achieve this level of strain which contributes to the high ACL retreat rates. This can be due to the therapists lack of knowledge for progressive strengthening exercises or the facilities lack of equipment. This is a HUGE problem which is why I push for late stage ACL patients to get into a facility similar to ours. ——- Here are three quad focused exercises that I believe are all foundational ones used frequentlyI in ACL rehab. 1️⃣ Barbell back squat - foundational quad exercise I use frequently. Don’t be afraid to go heavier when appropriate, after all, we are trying to build strength. You’ll see we’re using a band around her left knee to decrease valgus when she ascends. I cued her to simply push against the band and her squat form cleaned up significantly, thanks for the tip @bradschachat. 2️⃣ Bulgarian Split Squat - unilateral strengthening is a must and the Bulgarian split squat is one of my favorite ways to do this. 3️⃣ Banded split squat - adding the band increased quad demand during a split squat. #WesleyTalksACLs ——- Tag someone who would like these exercises! Like and save if you found it helpful! ‍♂️ Post questions or comments below!

ACL Rehab - Plyometrics —— Jumping and landing are a huge part of sports. As soon as they’re physically ready, I incorporate jumping and landing exercises in rehab. Plyos are important to work on neuromuscular control and is also a way of challenging muscle strength. A few things I look for include: 1️⃣ Do they shift while loading up to jump 2️⃣ Do they shift when they land 3️⃣ Does one foot take off or land before the other 4️⃣ Are they landing with any compensations such as knee valgus, hip rotation, trunk movement 5️⃣ Do they have to look down during jumping/landing 6️⃣ Subjectively, does it feel the same as the other leg? —— Utilizing different types of plyometric exercises allows for the athlete to be adequately challenged and can also help reveal potential compensations. Here are some examples of plyometric exercises of different difficulty levels I like to use: 1️⃣ Hurdle jumps 2️⃣ Lunge to high knee 3️⃣ 90 degree jump to single leg landing 4️⃣ Angled bounding 5️⃣ Single leg hurdle jump 6️⃣ RFESS plyos —— When can you do these? It depends! —— Tag someone who would like these exercises! Like and save if you found it helpful! ‍♂️ Post questions or comments below!

ACL Rehab - Early Hamstring Strengthening ——- I think hamstring strength isn’t emphasized enough in ACL rehab. I always tell my patients that I want their hamstrings to be the strongest they’ve ever been by the time they’re finished with rehab. Hamstring strengthening is huge to serve as the “breaks” for the quads. Research previously wanted a 2:1 quad to hamstring ratio. Now, research wants closer to a 1:0.85 ratio (closer to 1:1). —— Here is an assisted Nordic hamstring curl for early hamstring strengthening. When done properly, Nordic hamstring curls are effective for improving strength. The ball is used here to assist both on the way down and up. My cues to her was to keep her back straight and use the ball as little as possible while using her hamstrings to control most of the motion. ——- Tag someone who could use these exercises! ‍♂️ Post questions or comments below!