Free Webinar Replay

Many folks come to physical therapy (or avoid coming to physical therapy 😉) after not just an injury, but a re-injury.

The cycle of exercise > injury > return to exercise > re-injury is depressing. 😫

And it plagued me (Ariele) for a long time!

I packed this webinar with actionable:

✶ Mindset shifts
✶ Movement dosing guidelines
✶ Week over week ramp up goals / limits
✶ Cardiovascular markers
✶ and so much more

These are tips that I wish all of my patients and clients could deeply understand, and that are all grounded in decades of solid research. I stopped getting re-injured all of the time, and I hope I can help others do the same.

Ways to work with me, Wellilo, and Yoga Anatomy Academy

1:1 Sessions

I offer in person or video-based (telehealth) physical therapy and yoga / movement private sessions.

In person physical therapy in the Woodley Park neighborhood of Washington DC also includes optional dry needling.

5 packs are 5% off, 10 packs are 10% off and you can mix and match in person and video sessions.
Learn more at https://wellilo.com or
Booking site: https://wellilo.janeapp.com

Courses for Cont. Ed

Yoga and movement professionals (or curious learners!) can take courses through Yoga Anatomy Academy for continuing education or skill enhancement.

Available courses touch on hip health, fascia release, foot health, post-Covid recovery, neuroscience and happiness, and more.

I teach most of the courses, but also have amazing guest teachers.

Workout with me!

During 2021 and 2022 I filmed more than 300 yoga, core strength, resistance training, and fascia "release" classes that you can work out alongside.

These on demand classes live on Yoga Anatomy Academy's website and are excellent for applying the principles of today's webinar (great warm ups, etc.).

First 7 days of access are free!

RESOURCES from the Webinar

Recommended Weekly Physical Activity for Cardiovascular Health (American Heart Association)

https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults

Minimum Effective Dose of Resistance Training (recent article)

https://pmc.ncbi.nlm.nih.gov/articles/PMC11127831/

Target Heart Rate Chart (Measure of Intensity)

https://www.heart.org/en/healthy-living/fitness/fitness-basics/target-heart-rates

Rating of Perceived Exertion and Reps in Reserve (Intensity for Cardio and Weights)

https://www.empower.physio/blog-all/rpe-vs-rir-1

Couch to 5K App (Slow but steady wins the race!)

https://apps.apple.com/us/app/5k-runner-couch-potato-to-5k/id448357306

MyFitnessPal (Track Macros, Calories Estimate -- Free version works great)

https://apps.apple.com/us/app/myfitnesspal-calorie-counter/id341232718

Blog post on Orthostatic Hypotension and Postural Orthostatic Tachycardia Syndrome

https://wellilo.com/blog/how-to-exercise-when-you-feel-faint-dizzy-or-have-dysautonomia-or-pots

30 Day Challenges are Popular, but Are they Healthy? (Too much of one Type of Exercise contributes to injury)

https://yogaanatomyacademy.com/30-day-yoga-challenges-are-popular-but-are-they-healthy/