The Health & Wellness Blog

The Benefits of Stretching to Improve Wellness

Make Time To Stretch at Work

An eight-hour work day, especially when associated with sitting in one position, can cause muscle tightness. The simple solution is to stretch your body at regular intervals whether you’re at the office, at home, or outdoors. Here are some tips to remember when stretching.

    •    Don’t rush. Start stretching slowly. Do not overstretch.

    •    Breathe normally. Never hold your breath.

    •    When stretching, hold the stretch for about 15 to 20 seconds and feel the tension in your muscles subside as they stretch.

    •    Repeat the same stretch 2 to 3 times to improve your muscle flexibility.

    •    Avoid sudden movements when stretching.

    •    Enjoy stretching. Use the time to relax.

    •    Maintain good posture while stretching.

    •    If you feel any discomfort, pain, tingling, numbness, or loss of strength, stop stretching and contact your physician or physical therapist immediately.

Stretching helps improve blood circulation, release tension, and boost energy. Don't forget to take a few minutes to stretch every day.

 

Benefits of Stretching

It's simple and easy to stretch your muscles. Regular stretching has several benefits including:

    •    Improved circulation. Stretching increases blood flow which brings nourishment to your muscles and gets rid of waste products. This helps reduce recovery time for muscle injuries.

    •    Decreased muscle tension, anxiety, stress, and fatigue.

    •    Increased flexibility and joint range of motion. You feel refreshed and relaxed after you stretch.

    •    Improved exercise performance. Stretching before exercise is a good way to increase the effectiveness of exercise.

   

A Simple Office Chair Stretch

Working in an office usually means sitting in one area for several hours. This ultimately leads to bad posture and low back pain due to tight hip flexors and shortened hamstrings. You can help prevent these aches and pains by performing the following simple stretches:

    •    Finger and Hand Stretches. Place your hands on your desk, and stretch your hands while spreading your fingers until you feel a stretch. Hold for 10 seconds. Repeat 5 to 10 times.

    •    Wrist Stretches. Sit upright in your office chair. Lift one arm and stretch it out in front of you with your palm facing upward. Gently grab your fingers with your other hand. Slowly pull the hand of your extended arm down. Hold 10 seconds. Repeat 5 to 10 times.

    •    Shoulder Stretches. Lift your right arm and reach behind your head. Place your hand on your upper back making certain your arm is as close to your ear as possible. Use your left hand to gently hold your right elbow while pulling it towards the back of your head. Hold for 15 seconds.

    •    Spine Twist. While sitting upright in your chair, place your left arm behind your left hip. Hold onto your chair as you twist your upper body to the left. Place your right hand onto your chair to increase your stretch. Hold for 10 seconds. Repeat this exercise five times with each side.

Maintaining flexibility is a key component to maintaining health.

Diabetes Getting On Your Nerves?

A majority of people who suffer from diabetes are affected by type 2 diabetes. Diabetes occurs when your body either ignores insulin or your pancreas won’t create enough insulin. This can trigger multiple health problems.

The onset of type 2 diabetes can be delayed, possibly even prevented, with a healthy lifestyle. If left unchecked, diabetes can lead to serious health problems which include kidney failure, heart disease, circulatory problems and nerve damage, just to name a few.

Once diabetes starts affecting the nerves (also known as neuropathy), individuals may experience one or more of these symptoms:

    •    Loss of muscle control and sensation

    •    Numbness, tingling, burning or pain in toes, feet, legs, hands and fingers

    •    Sharp cramps

    •    Extreme sensitivity to touch

    •    Loss of balance or coordination

Losing sensation can be a dangerous situation for some diabetics because small cuts and bruises go undetected, which can trigger infections that can spread to the bone due to a weakened immune system.

In these situations, a physical therapist can help reduce the risk of injury, regain muscle control and improve the quality of life.

 

Can It Be Treated?

Unfortunately, there is no 'cure' for diabetic neuropathy. Most treatments focus on slowing the progression of the neuropathy by controlling blood sugar using lifetyle modification techniques. Physical therapy is crucial since regular exercise plays a big role in the management of diabetic neuropathy.

The management of diabetes requires self-discipline and regular monitoring of one's glucose levels. In addition to maintaining a healthy weight and controlling blood sugar, it's important to exercise regularly, control blood pressure (take all your prescribed medication at the right time), quit smoking and minimize alcohol.

If you suspect that you, or a loved one, might have diabetic neuropathy, call our office and we will guide you towards your next step.

 

Physical Therapy & Diabetic Neuropathy

Physical therapists play an important role in controlling your diabetes and the damage it can cause with a structured exercise and injury prevention program.

The process starts with an evaluation to determine the extent of damage to your nervous system. The treatment objective is to retrain your muscles to function the way they are supposed to. This may involve a combination of exercises to challenge your muscles, electrical therapy, positioning techniques and support from your family members.

This makes the physical therapist a critical component of your healthcare team and your biggest ally in the battle against diabetic neuropathy.

Our New Year Resolution: Physical Therapy & A New You

Our New Year Resolution: A New You

As we begin 2012, people start making new year resolutions. In our case, our new year resolution is all about you and what we can do to make 2012 a healthy and pain-free year for you.

As the premier providers of physical therapy in our community, we value your trust in us. Our goal is not only to maintain but also to improve the high standard of care you've experienced with us.

As part of our resolution, we are going to teach you how to live a healthy, pain-free life. Please pay close attention to this newsletter because it will help you set the stage for optimum health and wellness in the next 12 months. Your success is ours, and we are committed to your health and well-being. 

Here are a few tips to help you stay injury-free in the new year:

• Consult a physical therapist to evaluate and, if necessary, improve your strength and flexibility.

• Learn the right techniques to lift heavy objects, including heavy backpacks and handbags.

• A physical fitness and injury assessment evaluation is the best thing you can do to keep yourself healthy and pain-free in 2012.

This is the time of the year when most individuals get gym memberships and plan to start regular workouts. It's also the time of the year when the body is least prepared for unsupervised, sudden exercise which can cause injuries.

Your physical therapist will teach you how to perform an exercise with the correct technique, breathing pattern, and range of motion. We will always answer your questions and help you exercise in a safe, progressive manner.

Don’t hesitate to contact us to ask for help with finding a routine that will work for you.

Now it’s your turn to make some new year resolutions for a healthy and pain-free year ahead!

From all of us to you and your family: We wish you a happy new year and hope you have a safe, pain-free, and injury-free year ahead in 2012.

Stay Healthy and Lose Weight during the Holidays

The holidays are a great time to celebrate with family and friends but they are also associated with an abundance of food and a decrease in physical activity. This can cause weight gain, which can cause aches and pains.
With these 10 simple tips, you'll be able to stay healthy (and possibly shed unwanted pounds) this holiday season:  
    1.    Always try to plan your meals, including snaking or dining out, at least two to three days ahead
    2.    Be conscious about what you eat at all times
    3.    Always exercise at least two to three times a week
    4.    Limit your alcohol intake
    5.    Drink more water
    6.    Find healthy alternatives to traditional holiday foods
    7.    Find ways to make physical activity a part of your family holiday experience
    8.    Change your workouts to keep yourself motivated
    9.    Savor the flavor of holiday foods - opt for quality, not quantity
    10.    Learn to say "no" to certain foods and don't give in to the social pressures of eating
With a little bit of discipline and planning, this can be one of the healthiest holiday seasons you've ever had.

Holiday Food Consumption Guide 101

If you are trying to lose weight, the holidays can be a challenging time.
Here are some tips that will help you stay on track with your healthy eating lifestyle:
    •    Make sure your diet and exercise program is something you can stick with.
    •    Don't restrict foods. This is a time to indulge a little, but remember to do so in moderation.
    •    Remind yourself of your goals by placing a sticky note or picture of "where you want to be" on your refrigerator or mirror.
    •    When visiting family or friends, make sure to eat something healthy before you visit, so you don't overeat.
    •    Try to share your health and wellness goals with as many people as you can. You will be less likely to overeat.
    •    Sip water at regular intervals throughout the day. Carry a glass of water around with you at parties. This keeps your hands busy and stomach feeling full.
    •    Try to reach for the healthiest foods when you are hungry.
    •    Chew food slowly. It takes time for your brain to perceive 'fullness' in your stomach. Besides, chewing food slowly allows you to savor the taste of the food.
    •    Eating too quickly is a common cause of weight gain during the holidays since you consume more calories than the body needs.

 

How Physical Therapy Can Help This Holiday Season

Physical activity is extremely important at this time of the year, given the inevitable increase in calorie intake during the holidays.
Diet is just one part of the equation, which is why physical therapy is so important.
Physical therapy can play a valuable role in helping you stay healthy and pain free this holiday season.
It's a good idea to schedule an appointment with your physical therapist to learn a safe, effective exercise program to maintain optimum muscle strength and flexibility.
When you combine discipline in your diet with a personalized exercise program, the holidays can become a time of great rejuvenation.
Physical therapy can help relieve aches and pains with a combination of exercise and (possibly) massage. Massage can help relieve tight muscles and boost blood circulation.
Highly skilled, licensed physical therapists have been specially trained to help you enjoy the holiday season with a structured exercise and massage therapy program.

5 Neurological Reasons For Muscle Weakness

What would you say if you found out there were legitimate reasons why your exercise program was failing to give you the results you desired?  There are five nervous system related issues that could be hindering your muscle strengthening and injury prevention efforts.
The brain communicates with every part of your body via nerves. This includes muscles, joints and various aspects of your skin. These nerves run to/from the brain, go down the spinal cord, and then branch off to each and every part of the body. If anything along this path is disrupted, the nervous system communication with the muscles, joints and skin is compromised. This means your muscles will not contract as efficiently as possible!

Here are 5 nervous system related issues that could be preventing YOU from activating the optimum number of muscle fibers each time you exercise:
    1.    Reduced sensitivity of joint receptors. This can impair feedback from the "end-point"(muscles) to the brain.
    2.    Muscles imbalances. This can result in POOR movement patterns.
    3.    Insufficient rest periods. Not resting enough (or resting too much) between sets can adversely affect recovery.
    4.    Poor coordination due to a lack of balance. This results in further muscle imbalances.
    5.    Impaired circulation. Nerves have their own circulation too. If this circulation becomes limited, the communication between muscles and nerves is negatively impacted.

Mind Over Muscle - Get Your Control Back!

The nervous system controls all the muscles of the body. Unfortunately, the mind-muscle link tends to weaken over a period of time unless you challenge your muscles on a consistent basis.
Here are 5 solutions to regain control of your muscles:

    •    Nurture the right mindset for exercise. Don't set yourself up for failure. The right amount of concentration helps optimize the results from your exercise routine.
    •    Move in functional directions. This means multi-dimensional, or 3-D movements. Remember to mix it up!
    •    Improve coordination by challenging yourself with new exercises. Every new exercise or movement pattern demands new pathways of "communication" between nerves and muscles. The greater the variety, the better it is for your muscles.
    •    Challenge your balance with core stabilization techniques. Ask your physical therapist to teach you the best exercises to improve your core stability.
    •    Optimize your rest period between exercises. The right amount of rest between exercises can help optimize muscle recovery. To determine the correct amount of rest in your therapeutic exercise regimen, give us a call.

Interval Training Can Boost Muscle Activation

What is interval training?
Interval training is a type of exercise training in which you alternate between various intensities of exercise in a single session; switching back and forth between a high intensity phase and a low intensity phase.
An example of this is an exercise session in which an intense phase of exercise like weight training is alternated with a period of walking on the treadmill.
The idea is to challenge muscles in an unpredictable manner and keep the body "guessing" about what's coming next.
Mixing up different components of your exercise routine (intensity, duration, frequency and type of muscles recruited) boosts the mind-muscle connection.
To find out more about how physical therapy can help you reach your goals, increase strength and reduce pain, get in touch with one of our highly qualified physical therapists.

The Race for the Cure: The First of Many

Does Back Pain Go Away On Its Own?

Did you know that 80% of all individuals suffer from low back pain at some point in their lives?  At times, the cause can be a specific injury.  In other cases, the cause cannot be accurately determined.  Low back pain is the second most common reason for a visit to the doctor's office (the first is upper respiratory tract infections).

 

What Causes Low Back Pain? 

The spine is a complex structure made up of bones, joints, ligaments and muscles. It can be injured in several ways. It’s possible to sprain ligaments, muscles or get a bulging or herniated disc. These are just some of the factors that can lead to low back pain. There can be times when the simplest movement (bending down to pick up a pencil from the floor, picking up your child) can lead to severe pain. 

 

Will My Back Heal Itself?

Unlike muscles and bone, the lower back is a complex part of the body that does NOT "heal" on its own. It is critical to identify the underlying cause (which is where we help you) so that you can get long lasting relief.
The persistence of low back pain was revealed in a study by Hestbaek and colleagues in 2003. The study revealed that back pain lasted longer than 30 days for over 33% of people who experienced low back pain. Also, very few people (9% to be exact) with low back pain remained pain free after 5 years.

 

What If I Suffer From Long-Lasting Back Pain?

Persistent, chronic pain is more than just an inconvenience. It can make daily activities painfully challenging and limit your ability to do the things you enjoy. You may find it difficult to play with your children and complete tasks at home or work. Pain can also confine you to staying indoors. It can substantially limit your social life.
That’s not all. Many individuals cut back on physical activity. This leads to muscle weakness, which causes more pain and weakness. This triggers a vicious cycle that grows worse with each passing day.

Physical therapist can help break this painful cycle! In most cases, we can help individuals with long-lasting back pain feel improvement shortly after starting physical therapy.

Can I Prevent My Back Pain From Returning?

Here are some tips from our physical therapists to keep your spine healthy and pain-free:

• When lifting an object, bend at your knees, not your back. Be sure to squat with the correct technique to pick up an object. Keep your back straight and keep the object close to your body.
• Avoid twisting your body while lifting anything.
• When sitting, make sure your feet are flat on the floor and your back is straight.
• Avoid sitting for long periods of time. If you must, make sure to stand up and stretch frequently.
• The right footwear can protect your spine. Flats or low heels are safer than heels.
• Avoid sitting on the couch for too long, since it de-conditions the muscles surrounding your spine.
• Exercise regularly. Increasing muscle strength with the right exercises (which we can teach you) will minimize pain and injury.

Don’t neglect your low back, even if you are pain free. We can teach you several preventative exercises and conduct a postural evaluation to determine if you may be at risk for back pain.

What are you waiting for?  It’s time to get you 'back' to pain-free living.

How Can a CHAIR Save Your Spine?

In a 21st century office, work typically involves a lot of sitting in an office chair (usually in front of a computer).  Did you know that sitting actually puts more stress on your spine than standing?

To avoid developing lower back problems, it's critical to use an office chair that's ergonomically designed. What does ergonomics mean? It is the applied science of equipment design (in the workplace) intended to maximize productivity by reducing an individual's fatigue and discomfort. An ergonomic chair, for example, is one that supports your lower back and helps maintain good posture.

The big question is - How do we identify the ideal ergonomic office chair?

All ergonomic chairs are not built the same. Since every individual is built differently, it is best to look for a chair that can be easily adjusted in terms of chair height, armrest height and back inclination. There are many types of office chairs and no single chair is the best, but a few simple tips can save your joints a lot of discomfort. You are about to avoid the biggest mistakes most individuals make with chair selection. If you have any doubts, speak with a physical therapist to help you find the right chair for your specific needs.

Five KEY Factors For Identifying an Ergonomic Office Chair

Five key factors to consider while choosing an ergonomic chair:

• Seat height. This should be adjustable. Depending on your height, this should be between 16 to 21 inches from the floor. When sitting, your feet should be flat on the floor and your thighs horizontal (or parallel) to the floor.
• Seat width and depth. Standard seat width is 17-20 inches. The depth (from the front to the back of the seat) needs to be enough so that you can sit with your back against the backrest with about 2-4 inches between the back of the knees and the seat of the chair. The forward or backward tilt of the seat should be adjustable because the right inclination can significantly reduce the strain on your lower back (call us to learn more)
• Backrest. The ideal backrest should be 12 to 19 inches wide. It should be able to support the natural curve of the spine. The more we sit, the more we tend to slouch. Therefore, proper lumbar support provided by your chair’s backrest is very important to help support your spine.
• Armrests. Office chair armrests should be adjustable. They should allow your arms to rest comfortably and shoulders to be relaxed. The elbows and lower arms should rest lightly, which means the armrests should neither be too high nor too low.
• Swivel. This allows you to easily rotate to reach different areas of your desk without straining your spine.

Picking the right office chair can help you avoid the agony of low back pain or neck pain associated with full-time desk jobs. Too much time at the computer or several hours a day on the phone can also put your spine at risk. To learn more about ergonomics and correct body mechanics, contact 

 

Chair Tips To Help You Live Pain-Free

Here are some quick tips to help protect your spine while sitting on a chair:

• The backrest should support the curve of your spine and provide good lumbar support.
• The seat should be comfortable and allow your feet to rest flat on the floor or footrest.
• The armrests of your chair should be soft, allow your shoulders to relax and your elbows to stay close to your body.
• The chair should have a five-leg base with casters that allow easy movement along the floor.

Remember to take breaks when sitting for long periods at at time. Follow the 50-10 rule. For every 50 minutes of sitting at your desk, take a 10-minute break. Activities that involve standing or walking are always a good idea. Also, be sure to include some stretching exercises for your muscles.

If you experience any discomfort from your current chair, take precautions to prevent serious injury. The following warning signs often result from extensive computer use or prolonged sitting at your desk and should never be ignored:

• Numbness, tingling or weakness in the arm, hands or wrist
• Shoulder pain
• Neck pain
• Headaches
• Low back pain
• Numbness, tingling or weakness in your legs

If you experience any of the symptoms mentioned above, talk to your doctor. As they say, prevention is better than cure and that's where we come in.  The right chair can indeed save your spine.

6 Steps To Backpack Safety For Kids

As children head back to school in September, a disturbing new trend is emerging.  Young children are suffering from back pain much sooner than generations before them.  A major contributing factor seems to be a heavy backpack.  Most parents (and children) are unaware of the potential injury that heavy backpacks can cause.  A recent news release by the American Physical Therapy Association in April 2009 revealed that more than 50 percent of children surveyed carry backpacks that are too heavy.
If a backpack is stuffed with heavy books and/or worn incorrectly, the bio-mechanical pressure on the spine increases dramatically.  As a result, your child may lean forward to compensate. This can cause shoulder, neck, or back pain.

To help your child’s back, here’s what you can do:

1. Pack smart. Make sure that your child gets in the habit of cleaning out their bag daily, leaving things that aren’t needed at home or in the locker.
2. Distribute weight evenly. Teach your child to wear both straps, not just one. This helps to distribute the weight evenly.
3. Pay attention to your child’s posture. If your child is slouching or leaning over to one side, chances are that the backpack is too heavy. If there are any signs of pain, tingling, or numbness consult your doctor or physical therapist immediately.
4. Get the “right” backpack. Consider getting a backpack with multiple compartments to keep the weight more evenly distributed. Make sure there are 2 wide and well-padded straps that add comfort to the shoulder. If the bag has one strap, the weight distribution is uneven, causing the child to lean forward or to the side. Also, tighten the straps so the backpack is close to the body and rests in the middle of the back, not at the buttocks.
5. Lift the backpack properly. Teach your child how to lift the backpack correctly by bending at the knees and lifting with both hands before putting it on.
6. Reduce the load. Doctors and physical therapists strongly recommend children carry bags that are no more than 10-15% of their body weight. However, less is always better. This means that if your child weighs 100 lbs, the backpack should weigh no more than 15 lbs to avoid injury.

Backpack Safety

Backpacks come in all shapes, sizes, and colors and they can be a lot of fun when picking out.

Compared to purses, totes, and laptop bags, backpacks are better as they use the strongest muscles of the body (the back and abdominals) to support the weight of the bag.   With both straps being used, the weight of the bag is evenly distributed across the body, unlike a heavy purse or bag on one side. 
Backpacks are very helpful, but they can also strain your child’s muscles and joints and may lead to back pain if they are too heavy.
If you are not sure if your child is wearing his/her backpack the “right” way, consult with a physical therapist to learn the right posture and exercises for a healthy back.

Tell Your Kids You Have Their Backs, And So Do We!

Your child does not have to suffer from shoulder, neck, or back pain due to carrying or lifting a heavy backpack.
If your child experiences any pain or discomfort resulting from backpack use, physical therapists can help!
We conduct a thorough examination and help avoid discomfort or injury.  We also prescribe the best, most efficient exercises to help address any impairment and help your children (and you) to develop stronger muscles, improve posture, and return to normal, pain-free activities.

The Top 5 Reasons to Exercise

The Top 5 Reasons to Exercise

You know that exercise is important and has several health benefits. However, there are hidden benefits of exercise that you may not be aware of. Here are the top 5 reasons to exercise:

Reason #1: To Reduce Pain

Individualized, regular exercise (the kind prescribed by your physical therapist) is a great way to reduce pain. For example, strengthening your core can decrease persistent low back pain and protect against future injury. It's amazing how many people who seem resigned to a life of chronic pain start to find relief after starting an exercise program provided by one of our experienced physical therapists. If you are not sure where to begin, we will be happy to assist you in the creation of a safe, effective exercise plan.

Reason #2: To Increase Muscle Tissue

Increased strength allows you to complete your day to day tasks with ease. Imagine if simple things like walking, going up the stairs, picking up groceries, or playing with your children became easier and more enjoyable. What would that do for you?
A well-designed, progressive exercise plan helps tone your muscles.

Reason #3: To Drop Pounds of Fat

The best benefit of exercise is fat loss. It is no secret that a combination of exercise and a balanced meal plan is the best known way to lose fat. Here's what fat loss can do for you:

• Your clothes fit better
• People around you begin to compliment you on your new appearance
• When you look in the mirror, you look several years younger
• Your energy levels soar
• You feel great!

 

Reason #4: To Control Blood Sugar

Regular exercise helps stabilize blood sugar levels. If you or someone you know has type 2 diabetes (or is at risk for type 2 diabetes) exercise will help your body to better utilize sugar since exercise positively impacts insulin sensitivity. A combination of weight loss and improved blood glucose control has several health benefits. You should consult your doctor before you begin any exercise with the intention to control your blood sugar.

 

Reason #5: To Lower Blood Pressure and Cholesterol Levels

Exercise helps your heart in 2 ways:

1. Weak heart muscles pump a relatively small amount of blood with each beat. Essentially, your heart is putting in a lot of effort with every beat. By exercising, you strengthen your heart muscles so they pump more blood with less effort; this decreases the pressure on your arteries.
2. Exercise increases HDL (the "good" cholesterol) levels in some people. This decreases your risk for heart disease. Other heart disease risk factors such as weight, diabetes, and high blood pressure also improve with regular exercise. You may want to speak with your doctor about your salt intake as well.

 

Exercise Boosts Your Energy Levels

The quickest, easiest way to guarantee that you'll meet your health goals is to work with one of our highly qualified therapists. You will be provided with an exercise plan that best suits your needs and preferences. You will receive personal attention and will be shown techniques and strategies that will help you return to doing things with greater ease.

 

Your Primary Motivation

Your primary motivation to exercise is unique to you. Perhaps your goal is to be able to play with your kids again, decrease the risk of falls, be able to lift things without difficulty, sit through a movie with your family / friends without pain, or return to playing sports.
Identify your primary motivation, write it on a sticky note and place it on your refrigerator. Use pictures of family or any other image that creates a positive association with your health goals. Share your goals with family and friends, which makes you accountable to them. Being reminded constantly of your primary motivation will help you achieve your goals faster.