The fall season is a popular time for enjoying time outside, training for fall sports, and participating in road races now that the cooler, crisp temperatures are here. Whether you’ve signed up for a local running race or simply just enjoy heading outside for a run, today’s post will highlight some of our favorite warm up exercises that can be added into your workout routine before you head out for your next run:

PTtip Video Warm Up Exercises for Running

The exercises demonstrated within the PTtip video include:

• Calf and Hip Flexor Stretch
• Frankenstein Exercise targeting the hamstrings
• Walking Forward Lunges with Twist targeting the lower extremity & lower back

Tip

Remember to stay properly hydrated! Keeping hydrated is just as important during the cooler months as it is in the warmer months. This may be harder to remember when you’re not sweating, or when you don’t feel as thirsty. To help you keep hydrated, try enjoying some of the fall produce that is now abundantly available. Certain fruits and veggies like broccoli and apples have a high water content.  This can help contribute to your fluid intake. Not only will they help you keep hydrated, but they will supply your body with healthy nutrients as well! For breakfast, try adding fresh apple slices to salads, yogurt, or oatmeal. For lunch or dinner, consider adding and broccoli florets to pasta, garden salads, or casserole dishes. These are just a couple of the many ways to enjoy these in-season produce options. Keeping a reusable water bottle with you is another easy way to help remind you to stay hydrated!

Make sure you watch the PTtip video to learn how to properly perform the above warm up exercises, and if you have any questions or would like to make an appointment with one of our physical therapists, give us a call today at 1-855-PT-FIRST!

 

*As a reminder, always discuss any questions or concerns with your physician regarding your own health and dietary needs, as the information written should not replace any medical advice.

Although the summer is over and the school year has begun, it is still important to remember to get an adequate amount of daily physical activity not only for you but your kids as well! Today on the blog, we’ll be highlighting exercises for kids using an exercise ball. Prior to sitting on and performing exercises using an exercise ball, it is important to determine which size works best for you. Therefore, make sure to watch our PTtip video where Dr. Maureen Ambrose, PT, DPT, OCS, OMPT, shares her own tips on how to choose the right size:

Exercise Ball Tips PTtip Video

Now that you know which size to choose, our PTtip video explains both how to properly sit on an exercise ball while doing schoolwork and demonstrates fun, engaging exercises using the exercise ball, such as a simple game of catch and the classic game of ‘hot potato,’ that your kids can perform that target the core, arm, and back muscles:

Exercises for Kids using an Exercise Ball PTtip Video

The fall season is officially here, and with a new season also comes an array of new in-season produce options to try! For example, you may spot a wide variety of squashes at your local grocery stores or farmer’s markets. One type of squash that is now in-season is delicata squash. Delicata squash is an excellent source of vitamin A and also a good source of vitamin C. Simply roasting in the oven by halving the squash, scooping out the seeds, and seasoning with a drizzle of olive oil can be an easy way to try this vegetable to see if you like it! Another in-season produce option to enjoy this time of year is pears. Several varieties are available, and this fruit supplies a great amount of dietary fiber. One creative way to enjoy pears is by making homemade pear sauce just as you would with apples!

Make sure you watch both PTtip videos to learn how to choose the right size exercise ball and how to properly perform exercises that your kids can do with an exercise ball. If you have any questions or would like to make an appointment with one of our physical therapists, give us a call today at 1-855-PT-FIRST!

 

References

Produce for Better Health Foundation. (n.d.). Delicata Squash: Nutrition. Selection. Storage. Retrieved from http://www.fruitsandveggiesmorematters.org/delicata-squash-nutrition-selection-storage

Produce for Better Health Foundation. (n.d.). Pear: Nutrition. Selection. Storage. Retrieved from http://www.fruitsandveggiesmorematters.org/pear

 

*As a reminder, always discuss any questions or concerns with your physician regarding your own health and dietary needs, as the information written should not replace any medical advice.

We hope September has been off to a great start for everyone! Last month’s post highlighted several quick and easy lower body exercises that you can incorporate into your exercise routine. In case you missed it, you can read it here.

For today’s post, we’ll be sharing additional exercises that specifically target the lower body. Try adding these into your exercise routine for a revamped workout!

The Lower Body Exercises Demonstrated Within the Video Include:

• Lower Leg Stretch with a Thera-Band
• Heel Raises with and without Weights
• Farmer’s Walk on Toes
• Pivoting Curtsy Lunge
• Dumbbell Split Jumps

Leg Exercises PTtip Video

 

Additional Tip

Now that September is officially here, many of us are gearing up for the upcoming football season. Are you planning on hosting weekly game day gatherings to cheer on your favorite team? If so, consider incorporating healthier versions of your favorite game day snacks! These are not only tasty, but easy-to-make as well! There are several varieties of apples available throughout the fall months. One creative way to incorporate them into your game day party is by baking homemade apple chips. You can also bake homemade chips using sweet potatoes, another in-season produce option! Another idea to consider is baking sliced zucchini topped with tomato sauce and a sprinkle of cheese to serve as mini ‘pizza’ bites. Lastly, cauliflower is highly versatile and can be another great option to incorporate when planning your menu. An easy way to enjoy cauliflower is by oven-roasting florets and seasoning them with your favorite spices and Parmesan cheese!

Make sure you watch the PTtip video to learn how to properly perform the above exercises, and if you have any questions or would like to make an appointment with one of our physical therapists, give us a call today at 1-855-PT-FIRST!

 

 

 

 

 

 

 

*As a reminder, always discuss any questions or concerns with your physician regarding your own health and dietary needs, as the information written should not replace any medical advice.

 

 

Today we’ll be highlighting another great tool that can be added to your exercise routine: a suspension trainer. Commonly referred to as TRX, the suspension trainer can be a great tool for using your own body weight as resistance.

In our PTtip video, Dr. Alex Tan, PT, DPT, demonstrates how to perform a full body workout with the use of a suspension trainer:

How to Use a Suspension Trainer PTtip Video

With the recommended tips for each exercise:

*Always make sure the suspension trainer is securely attached to your doorframe before beginning any exercise*

Suspension Trainer Rows:

• While holding the handles of the trainer in each hand, keep your feet flat on the floor, and slowly lean back with your arms straight out in front.
• In a slow and controlled movement, pull yourself toward the door and then slowly come back to start.
• Perform 3 sets of 15 repetitions.
• For added resistance and difficulty, you can increase the angle in which you’re leaning back.
• For an even greater challenge, you can perform the row with one arm while adding a trunk rotation, as demonstrated in the video.
• Again, aim for 3 sets of 15 repetitions.

Suspension Trainer Squats Tips:

• Good for helping to perfect your squat form, as the suspension trainer allows you to sit back into the squat.
• While holding the handles of the trainer in each hand, remember to keep your movement nice and controlled when lowering down.
• Aim for 3 sets of 15 repetitions.
• Single Leg Squats Tips:
• If regular squats are no longer a challenge for you, you can switch to single leg squats.
• Again, aim to sit back into the squat as you come down and to not inch forward where your knee comes past your toes.

External Rotation Strengthening of the Shoulder:

• While holding the handles of the trainer in each hand, start with your arms up at your sides and pull your hands backward in order to pull yourself forward, as shown in the video.
• Perform 3 sets of 15 repetitions.
• Again, remember to keep your movements nice and controlled.

Additional Tip

Although the start of a new school year can be a busy (and exciting!) time, it’s still important to make sure you and your family are maintaining a well-balanced healthy diet. This includes starting your day with a nutritious breakfast. When you’re crunched for time in the morning, consider homemade breakfast parfaits. You can make these with ingredients like Greek yogurt, nuts, your favorite fruit, whole grain cereal, and a dash of cinnamon and vanilla extract for added flavor!

Homemade breakfast wraps or sandwiches are another option to consider. These are quick and easy to prepare, especially if you plan ahead! Sandwiches made with a whole-grain wrap, English muffin, or bread, eggs, and a sprinkle of shredded cheese make for a tasty breakfast option. Sneak some spinach or sliced tomatoes into your sandwich for added veggies and nutrients!

A new season is approaching which means an array of new in-season produce will be available soon, so be on the look out for new fruits and vegetables to incorporate into your diet!

Make sure you watch the PTtip video to learn how to properly perform the above exercises, and if you have any questions or would like to make an appointment with one of our physical therapists, give us a call today at 1-855-PT-FIRST!

 

*As a reminder, always discuss any questions or concerns with your physician regarding your own health and dietary needs, as the information written should not replace any medical advice.

We’ve highlighted several great tools to use within your exercise routine such as the foam roller, Theraband Flexbar, and Theraband. Today’s post will highlight other great tools that can be used like a simple tennis ball and the TheraCane that can both aid in self-massage techniques for myofascial and trigger point release. In our PTtip video, Dr. Alex Tan, PT, DPT, demonstrates how to use both a tennis ball and the TheraCane when targeting trigger points within the mid to upper back:

How to Release Trigger Points PTtip Video

Using a Tennis Ball for Trigger Point Release:

• Stand with your back facing the wall and place the tennis ball between yourself and the wall and roll around until you find a spot on your back that has been giving you irritation.
• Once you’ve found the sore spot, lean back into the ball to apply pressure.
• It may take anywhere from 90-120 seconds to get the sore spots to release.
• You may feel pain from the area that you’re applying the pressure to.
• If the pain does not ease and feels as if it is increasing, it is recommended to stop applying the pressure.

Using a TheraCane for Trigger Point Release:

• If you feel as if the tennis ball does not provide enough pressure, a TheraCane can be used.
• As demonstrated in the video, hook the TheraCane around to reach your mid to upper back to apply pressure to the spots that are causing you irritation.
• Again, apply pressure to the tender points for about 90-120 seconds.

Adding Motion:

• Another way for treating the tender spots in your mid to upper back, such as when using the tennis ball option, is to add a little motion to the pressure.
• Again, pin the ball between the tender spot on your back and the wall, then bring your arm out and slowly move your arm out to your side and back in front to help the spot to release.
• You can also change the direction of the motion too by bringing your arm upward and slowly back down in front, as demonstrated in the video.

Health Tip

It’s that time of year when the summer is winding down, a new season is quickly approaching, and the new school year is about to begin! Despite the busyness, it’s important to still keep in mind maintaining a well-balanced healthy diet for you and your family. Of course, part of a well-balanced diet includes eating an adequate amount of fruits and vegetables. To ensure that your kids are eating their recommended amount of fruits and veggies daily, here are a few simple ideas to consider when making snacks and lunches:

Take advantage of the plethora of in-season fruits and veggies to help find new fresh produce options that you and your family can enjoy. A few in-season veggie options include bell peppers, cucumbers, and sugar snap peas and instead of eating them simply on their own, add a homemade veggie dip made with plain Greek yogurt and your favorite spices to add extra calcium and protein to the snack.

Try These Healthy Ideas!

For a homemade fruit dip, use Greek yogurt, cinnamon, a dash of vanilla extract, and honey. This can make for a tasty addition to plain fruit like in-season apples, raspberries, and plums. Lastly, another option to consider is swapping in banana, strawberry, or apple slices for jelly in your PB&J.

The winter season will be upon us before we know it, so now is a great time to try the wide variety of fresh produce available to experiment and determine which fruits and veggies you like best. The variety will not only enhance the flavor of your meals, but the nutrient content as well!

Make sure you watch the PTtip video to learn how to properly perform the above exercises, and if you have any questions or would like to make an appointment with one of our physical therapists, give us a call today at 1-855-PT-FIRST!

 

*As a reminder, always discuss any questions or concerns with your physician regarding your own health and dietary needs, as the information written should not replace any medical advice.