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KB Romanian Deadlift

          View this post on Instagram                       A post shared by Rehab 2 Perform (@rehab2perform) The deadlift is a “hinge movement” that targets the glutes, hamstrings, and lower back muscles (often referred to as the posterior chain). Perform the movement by…

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Attack a Poor Night’s sleep with these 8 tips

To recover from a bad night’s sleep, skip the intense workout, but make sure to work some easy movement into your day. Even sleep experts deal with an occasional bad night of sleep. Just ask Shelby Harris, PsyD, author of ​The Women’s Guide to Overcoming Insomnia​, who’s a mom in her 40s with a busy…

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The Impact of Multitasking

Most likely, you’ve heard multitasking is to be avoided — this is common health wisdom, like the importance of hydrating throughout the day and avoiding screens before bed. “It’s just not a good idea to multitask,” says David A. Merrill, MD, PhD, adult and geriatric psychiatrist and director of the Pacific Neuroscience Institute’s Pacific Brain…

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Single Leg Elevated Hamstring Bridge Test

          View this post on Instagram                       A post shared by Rehab 2 Perform (@rehab2perform) The single leg elevated hamstring bridge test is a local muscle endurance test that evaluates strength and endurance of the hamstring. Begin Lying on your back…

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7-Day Kickstart Plan to Improve Heart Health

Even if you’re young and relatively healthy, you may still have risk factors for heart disease. About 40 percent of all adults under the age of 40 have obesity, for example, and more than half of all adults under 60 have high blood pressure, according to the Centers for Disease Control and Prevention (CDC). Now…

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Protein Packed Breakfast Options

You probably already know that protein is important. But loading up on protein only at lunch and dinner isn’t the best way to go about things. In fact, evidence suggests that spreading your protein intake throughout the day, by including protein in every meal, is key to maximum muscle protein synthesis. Translation? Eating protein throughout the day is the…

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Active Straight Leg Raise

The active straight leg raise (ASLR) evaluates posterior chain mobility including the hamstrings and calves, as well as neural tension. Begin by lying on your back with legs outstretched. Keeping both legs as straight as possible and the toes pulled back, slowly raise one leg into the air ensuring the opposite stays in contact with…

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7 Food Staples to Add to Your Fitness-Focused Diet

Your workouts (and overall health) will thank you. You know when it comes to making fitness gains that what you put into your body matters as much as your performance at the gym. Food is fuel, and if you want to optimize your strength, speed, and stamina, then your meal choices are important. “Active individuals…

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How 2 Combat Sitting Disease

Do You Sit Too Much? Daily Exercise Is a Great Antidote 30 to 40 minutes of exercise a day helps undo the damage of sitting, say new global guidelines. Prolonged periods of sedentary time can increase your risk of early death, but exceeding the minimum recommended physical activity levels of 150 minutes of moderate or…

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New Partners on the Pitch

Maryland United FC and Rehab 2 Perform are thrilled to announce their partnership for the upcoming 2022 Season.  These organizations provide the highest quality of education, instruction, and service for their respective athletes. This collaboration will enhance the development of the MD United FC players, and support club operations through on field instruction, medical coverage,…

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