I love a quick, effective exercise bundle that targets specific muscle groups.  It just fits in so well with the chaotic lives we all are living :)  Try these 3 shoulder exercises.  10-20 reps each, one after the other.  Rest after each set and get through 3 sets.  Equipment: resistance band and weights.  To progress or REgress the exercise, all you need to do is lower the resistance of the band and/or lighten the weights!!

​SHOULDER FLEXION
Start with the band around both wrists and pull apart, shoulder width apart.  Grab your weights (not necessarily needed) and lift arms up just past 90 degrees and return.  10 reps.

BICEPS CURLS
Start with the band around both wrists and pull apart, shoulder width apart.  Grab your weights (necessary) and perform a biceps curl MAINTAINING your hands hip width apart and return.  10 reps.

SHOULDER EXTERNAL ROTATION
Start with the band around both wrists and pull apart, shoulder width apart.  Grab your weights (not necessarily needed) and bend elbows to 90 degree. While keeping your elbows bent pull the band apart and return.  10 reps.​

Again, 10-20 reps each, 3 sets.  Easier: lighten band, lower weight.  Harder: stronger resistance, heavier weight.

I hope you enjoy this little burner and have a great weekend!!

​Dominick

The overhead shoulder press is a GREAT exercise that helps strengthen many muscles in the shoulder, back, and core buuuuuut that comes with a few caveats.  First, you need to see if you have enough range of motion (ROM) to do the exercise in the first place.

Once you are good there, you want to make sure your are performing the exercise correctly, finishing in the proper shoulder slot. Too often we see the overhead press look like:

The weight is away from your center of gravity, putting excessive pressure on the shoulder joint and the anterior structures.

Finish the exercise by pressing the weight  directly overhead, imagining pushing it through the ceiling.  This will force you to use the muscles around your shoulder blade to stabilize the arm in place.  Make sure your elbow is fully straight, letting the triceps join the party :)

If you have any questions, please let us know!
[email protected]

A couple other ways and places to schedule (and feedback from patients has been better with these locations!)

SAFEWAY: https://www.safeway.com/pharmacy/covid-19.html

You can put in your zip code and will get you to the closest Safeway that offers the vaccine.

SAN RAMON FD: https://www.firedepartment.org/.../Compo.../News/News/240/17

Hope this helps!

1/15/2020:  Registration Instructions to Receive the Vaccine
To our knowledge, at this point, there are 3 ways to get the vaccine.

First, through Kaiser if you are a patient with Kaiser insurance.

Second, through John Muir Health. Per a email blast from John Muir Health, if you have a John Muir Health account, they will contact you in a 'variety of ways including MyChart messages, email, text messages and phone calls.' They are going to start with patients 75 years and older and then work their way down.

Third, through Contra Costa County Health Services, which is how employees from SRVPT scheduled their vaccinations. Many of us have already had the first shot and most of us will have had it by the end of next week!

For those residents 65 and older please click below to register to get the vaccine from Contra Costa County Public Health website. After you complete the online registration form the county will determine if you qualify for the vaccine and send you an invitation to make an appointment.

https://forms.microsoft.com/Pages/ResponsePage.aspx...
​
The CDC has a lot of great resources about the vaccine as well as the Contra Costa County Health Services page. Certainly, consult with your doctor if you have any questions.
Registration Instructions to Receive the Vaccine
https://www.cdc.gov/coronav.../2019-ncov/vaccines/index.html
https://www.coronavirus.cchealth.org/vaccine

There are many uses for the foam roll; from soft tissue release techniques, to stretching, and even taking up space in the corner of a room!

Dust off your foam roll, lay on it, any try this easy and effective neck stretch...especially after a long day.

First: lay on the foam roll with your head, neck, AND butt, all fitting on the foam roll.  The short rollers will not work for this exercise.

​Second: When turning your head to the right, first slide your head slightly off to the left side.  This keeps the integrity of your neck bio mechanics when going through the stretch.  Not doing this step would allow for your head to roll off to the right of the foam roll, making it a pointless exercise.

​Third: Rotate your head, pivoting off of the foam roll, angling your nose to the ground.  As you can tell, there is a straight line through the top of my head, down my spine, though the middle of my body.  

Hold this position 3-5 seconds and perform 5-10x each side.  This is a big stretch targeting  the upper half of the neck.

Hope you enjoy! Let me know if you have any questions.

​Dominick

Your hamstrings are such an important muscle that provide tons of stability in walking, running, bending over, etc.  They are often overlooked with the glutes and quads typically getting all the love.  It is good to have a few go-to hamstring exercises at home.  Here is one of my favorites: the hamstring bridge curl.

To start, you need something that will slide on your floor.  In the Danville clinic, we use old school furniture sliders, as you'll see below.  In San Ramon, we have sliders meant for floor workouts which can be found on Amazon.  In my garage, I use pieces of cardboard that seem to slide on the garage floor just fine (I know, I should probably upgrade).

Here is a video of it in action.

We hope you have a wonderful, safe, and healthy holiday and wish you a Happy New Year!

Dominick and the SRVPT family

Good Morning! Time to get up and get the day started!  Gotta warm up the body and the Bretzel is a great way to get that accomplished.

The next thing is to stretch the other side!

Hope you enjoy the Bretzel!

​Dominick

Many exercise routines and strength regimes tend to incorporate of some sort of pressing overhead.  Alternating arms, both arms, military press, even overhead triceps work, and the list can go on and on.  It is a GREAT way to target multiple muscles in the shoulder BUT (a BIG but) you MUST make sure you have enough shoulder range of motion (ROM) to complete the task.  If you cannot complete the motion withOUT weight, what makes you think you can do it WITH weight?  Here is the check:

Start by laying on your back, knees bent and hands by your sides.  Next, arch your arm overhead.

You should be able to have your hand and arm touch the ground overhead with 

• no pain
• no arching low back

If you can, GREAT.  You are all set.  If not, there are many things that you can do to improve that ROM.

If you have any questions, please let us know.
Dominick
[email protected]

Ab scissors are one of the best core and hip stabilizing exercises, but, like most exercises, it needs to be done correctly.  There are a few major errors that are commonly made which we will aim to fix today.

I like to perform 10-20 reps on one side, then repeat on the opposite side.  Some people like to alternate, which can be effective.

I hope this helps and gives you a few pointers the next time you try ab scissors.

Dominick
[email protected]