Greg Pando

Welcome! This page is for sharing info and discussing all things PT, health, exercise and good living. In July 2019 I will be a licensed physical therapist. I've had back, neck and shoulder pain.... I've benefited from PT. I've had strength coaches improve my performance. I've also been frustrated by traditional approaches to health care. I've been overweight and lost it. And put it back on. Point is I can relate! This page is for you! If you have been annoyed by aching back, hurt your shoulder bench pressing, get headaches from tense neck and back muscles, or just like reading about exercise ideas....then like and follow. Shoot me questions and I'll be happy to get back to you ASAP. Cheers and if one of you is helped along the way then it's all worth it. Peace, Pando

Pain can interfere with sleep. Yet sleep is critical to recovery.....do you track or schedule your sleep?

Muscle strain vs DOMS Both can result from sudden increase in intensity, new exercise stimuli or going straight from couch to crossfit workouts or boot camps. BUT they are different. Don't get em' twisted! ... Don't let em' deter you from working out again.

Finals are finished...so more time to post and spread the love. PT school was hard shit but well worth the grind.

Post workout soreness vs pain...is there a difference? DOMS as it's referred to by gym rats, weekend warriors and researchers alike is "delayed onset muscle soreness". DOMS is exercise-induced muscle damage and the degree of soreness is related to training level of the muscles. DOMS can be hard to differentiate from pain caused by lifting or exercise. I'll try to flesh out the difference over next week or 2.

Is soreness an indication of workout effectiveness?

Great listen or read..."Peak Performance". Will share some gems from it over next week or two as I finish.

So that sacral roll from last week....how to sit on it? 3 pics below. 1. Terrible posture. Slumped hips and low back. 2. Better but still need to get hips more neutral and position torso squarely over hips. 3. Even though low back is away from chair....this is my ideal position. Neutral hips (look at waist line), slight low back curve, feet on floor. I can sit here for 45 minutes with it any strain.

Fun, short, intense workouts are my go to when I feel crunched for time. After lifting I went over to the Ski Erg and did Reverse Tabata. 10 secs of intense work, 20 secs of rest. Repeated 8x for 4 total minutes. That's it.

Walk it out......

Here's what I did...genius right? It's a "sacral roll". At least that's what a fancy PT will tell you. It's a sweat shirt rolled up and shoved along back of chair...nothing special but makes a big difference for me. HOWEVER, if I sit like a slumped and lazy schmuck like in the picture the sacral roll will do nothing. More pics coming of HOW I find optimal and comfortable sitting posture.

Sitting in class for 6 hours yesterday led to some left low back and left hip discomfort. Stretching and standing up offered temporary relief. Today I modified the chair I sat in and boom..... no pain in the butt or back after 6 hours. Will take a picture of the set up tomorrow.

Hamstring Anatomy Part 1: Biceps Femoris Hamstring has three parts. Knowing all three helps understand specific training effects, proper balance between medial and lateral strength, and if strained you can identify which segments needs attention.

Stability enables force production. Typically trunk stability enables more force and strength to be generated through arms or legs. Here are two carry variations: overhead and farmers. With the other side completes a strength movement.