Are you suffering from lower back pain and stiffness? Since many of us have experienced tightness in our lower backs at some point in our lives, it’s important to know how to combat it. Have you felt stiffness in your lower back first thing in the morning after waking up or at different times throughout the day like after a long car ride or prolonged sitting? In our PTtip video, Dr. Alex Tan, PT, DPT, demonstrates three simple stretches that can be performed to help loosen up your lower back:

PTtip Lower Back Stretches Video

Prayer Stretch

• Begin on all fours.
• Sit back on your heels; you’ll be seated on your heels throughout the entire exercise.
• Walk your hands forward and drop your head, until you feel a stretch in your lower back
• Hold this position for about 30 seconds.
• To stretch the right side of your lower back, walk your hands out to the left and hold for 30 seconds.
• To stretch the left side, walk your hands out to the right and hold for 30 seconds.

Single Knee to Chest Stretch

• Lie down flat on your back.
• Gently pull your left knee to your chest until you feel a stretch in your lower back.
• Hold for 30 seconds.
• Switch legs and repeat by gently bringing your right knee to your chest and hold for 30 seconds.
• Try to keep your opposite leg flat on the ground during each stretch.
• Repeat this stretch 3 times on each side.

Lower Trunk Rotation Stretch

• Lie down flat on your back.
• Raise your right knee up and lay your right arm straight out to the side.
• Gently pull your right knee over to the left until you feel a stretch in your right lower back.
• Try to maintain contact between your right shoulder and the floor throughout the stretch (looking toward your right hand may help to keep this position)
• Hold for 30 seconds and repeat on your opposite side.
• Repeat 3 times on each side, holding for 30 seconds for each stretch.

Health Tip

Busy schedules can make it hard to find time to prepare healthy, nutritious meals. To help save time, consider meal planning and prepping! For example, taking a few minutes at the start of the week or before your next grocery trip to plan out a few meals can be an easy way to ensure healthy food options on busy nights.

Chopping up fresh fruits and vegetables at the start of the week is another easy way to ensure having nutritious ingredients on hand for meals and snacks. Lastly, another way to plan ahead is to prepare extra quantities to either freeze for another meal option the following week or for lunch or dinner the next day. Many types of prepped food like meats/protein sources can be used in various simple, yet healthy meals like stir-frys, salads, wraps/sandwiches, or homemade casseroles, which will help to ensure variety and reduce boredom within your meals!

Make sure you watch our PTtip video to learn how to properly perform the above stretches! If you have any questions or would like to make an appointment with one of our physical therapists or are interested in attending one of our healthy back classes, give our office 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.

References

USDA. (2015). Kitchen timesavers. Retrieved from http://www.choosemyplate.gov/budget-time-savers

Did you read our last two blog posts featuring desk exercises and seated chair exercises that can be performed anywhere with simply the use of a chair? Today’s post follows up with some hip strengthening exercises that can be performed anywhere! These exercises are great because the do not require equipment and minimal space is needed to perform them. In our PTtip video, Dr. Alex Tan, PT, DPT, demonstrates three of his favorite hip strengthening exercises:

Hip Strengthening Exercises Video

Supine Bridge Hip Strengthening Exercise*

• Targets your hip extensors.
• Lay on your back with your arms resting at your side and knees slightly bent.
• Push through your heels and raise your buttocks off the floor.
• Hold for about 2 seconds and slowly lower back down to the floor.
• Perform 3 sets of 10 repetitions.

*Keep in mind to not put strain on your lower back by arching it too much at the top.

Sideline Clam Shell Hip Strengthening Exercise*

• Strengthens the hip abductors.
• Lay on your side with your hips and knees slightly bent while keeping your feet together.
• Keeping your feet together, slowly separate your knees apart, taking 1 second on your way up and 3 seconds on your way down.
• Perform 3 sets of 10 repetitions and repeat on your other side as well.

*Be mindful to not rock your pelvis backwards during the exercise.

Reverse Clam Shell Hip Strengthening Exercise

• Strengthens the smaller hip internal rotators.
• Start in the same position as the regular clamshell exercise.
• Rotate your top foot outward and up toward the ceiling, keeping your knees together during the exercise.
• Again, take 1 second on the way up and 3 seconds on the way down.
• Perform 3 sets of 10 repetitions and repeat on opposite side as well.

Health Tip

While fresh spring produce has been the main focus for our nutrition tips over the last several blog posts, today’s tip offers a different side to enjoying the benefits of the spring season: cooking with fresh herbs! Not only are we harvesting fruits and vegetables during the spring and summer months, but fresh herbs as well.

Adding fresh herbs to your meals rather than salt can help lower your sodium intake for those individuals who may need to be mindful of the amount they consume daily.  A few examples of fresh herbs that can help enhance the flavor of your meals include basil and mint. For a unique twist to a traditional fruit salad, try adding fresh mint to enhance the flavor. Mint can also be a great addition to plain water to make it a bit more flavorful and refreshing. Basil is a versatile herb that can be added to a variety of dishes such as pastas, fresh salads, and on top of pizzas. Fresh basil leaves can also be a tasty addition to sandwiches or wraps 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.

References

United States Department of Agriculture [USDA]. (no date). Retrieved from: http://www.choosemyplate.gov/sodium

 

Our last blog post featured desk exercises for neck tension that can be performed while sitting at your workstation. Today’s post will highlight additional seated chair exercises that can be done right from your desk! These exercises are great  because they only require the use of a chair and can be modified by either using weights or no weights to fit your own exercise needs. In our PTtip video, our Clinic Director at our Roland Park office location, Dr. Ray Moore, PT, DPT, OCS, OMPT and physical therapy student intern, Sarah Voelkel demonstrate three exercises that are typically given to our patients to perform:

Seated Chair Exercises PTtip Video

Seated Marches:

• Targets your hip flexors.
• Helps with walking and walking up and down stairs.
• Sit fully back into your chair with your back straight.
• Alternate lifting legs up and down, as if you are marching up and down stairs.
• Repeat for 10 repetitions on each leg.
• Rest for about 30 seconds and repeat the exercise again.

*To make the exercise more challenging, place ankle weights around each ankle.

Long Arc Quads Exercise:

• Targets your quadriceps muscles to help keep them strong.
• Sit fully back into your chair with back straight.
• Alternate slowly kicking each leg straight out into the air.
• Repeat for 10 repetitions on each side.
• Rest and repeat for an additional set.

*Again, for an added challenge, place ankle weights around each ankle.

Arm Curls:

• Targets your bicep muscles.
• Sit up tall in your chair and slowly alternate bringing each arm up and down toward your shoulders.
• You can use no weights or dumbbells for this exercise.
• Repeat for 10 repetitions on each side.
• Rest and repeat for another set.

Additional Tips:     

• If using ankle weights, make sure to use the same amount of weight on each side.
• If you do not have dumbbells, use soup cans weighing roughly 1 to 2 pounds when performing the arms curls.

Now that we have been experiencing warmer temperatures on a more consistent basis, it is important to remember to drink enough water to help keep you hydrated. The amount of water an individual needs depends on a variety of different factors such as your physical activity level including the intensity and duration of exercise and the temperature and humidity of where you live to name just a few. Keeping a reusable water bottle with you can help remind you to drink water throughout the day. With spring produce now thriving; consider adding fresh lime juice or strawberry slices to your water! Lime juice and strawberries make plain water taste more refreshing and supply a great amount of vitamin C (when the strawberry slices are eaten, of course!).

Make sure you watch the PTtip video to learn how to properly perform the above stretches, 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.

References

Mayo Clinic. (2014). Nutrition and healthy eating. Retrieved from: http://www.mayoclinic.org/water/ART-20044256?p=1

Produce for a Better Health Foundation. (nd). Strawberries: Nutrition. Selection. Storage. Retrieved from: http://www.fruitsandveggiesmorematters.org/strawberries

Produce for a Better Health Foundation. (nd). Lime: Nutrition. Selection. Storage. Retrieved from: http://www.fruitsandveggiesmorematters.org/lime

Today’s post will highlight simple stretches for your neck muscles. Despite the sunny and warm spring weather, many of us may find ourselves sitting at a desk and working on a computer for long hours. Sitting with poor posture and for extended periods of time may cause discomfort and neck tension. To help relieve this discomfort, Dr. Alex Tan, PT, DPT demonstrates in our PTtip video how to properly sit at your workstation and two simple stretches for your neck that can be performed while sitting at your desk.

PTtip Desk Exercises Video

Proper Ergonomic Set Up Tips:

• Sit with your hips at 90 degrees or less.
• Your knees and elbows should be positioned at 90 degrees as well.
• You want to be looking slightly downward at the screen or have the monitor set up, so that it is no higher than eye level when you are looking at the top of the screen.

Exercise #1:

• Targets the upper trap. muscle.
• To stretch your right side, place your right hand under your right leg.
• Make sure to keep your shoulders level.
• Gently tilt your head toward your left shoulder until you feel a slight pull.
• If you don’t feel a slight pull, then gently turn head and gaze toward your left knee.
• Hold for 30 seconds and repeat 3 times.
• Perform this exercise on your left side as well.

Exercise #2:

• Targets the suboccipital muscles and strengthens the deep flexors of the neck.
• Bring chin slightly backward until you feel a slight pull at the base of the skull (you may also feel slight tension in the front of the neck).
• Hold position for about 10 seconds.
• Relax and then repeat for 10 repetitions.

Health Tip

Not only does the spring season bring warm, sunny weather, it also brings an array of fresh produce that is in-season and the perfect time to try healthy and new fruits and vegetables! As mentioned before, variety is one key component to sustaining a healthy, nutrient filled diet, and one way to ensure that your body is reaping the health benefits from a variety of vitamins and minerals is to try different fruits and vegetables.

One example of an in-season spring vegetable is spinach. Spinach is a great source of iron, vitamins A and C, and dietary fiber. There are many ways to enjoy spinach such as in homemade fruit smoothies (don’t worry you can’t taste it!), as a salad base, or even added to homemade pizzas, wraps, sandwiches, and pasta dishes. For an in-season fruit, consider trying fresh apricots. Apricots supply a great amount of vitamin A and C and are a good source of fiber and potassium as well. A few ways to enjoy fresh apricots are simply on their own, baked in the oven for a dessert-like treat, or even added to savory dinner dishes like baked chicken.

Make sure you watch the PTtip video to learn how to properly perform the above stretches, 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.

References

Produce for a Better Health Foundation. (nd). Apricots: Nutrition. Selection. Storage. Retrieved from: http://www.fruitsandveggiesmorematters.org/apricots-nutrition-selection-storage

Produce for a Better Health Foundation. (nd). Spinach: Nutrition. Selection. Storage. Retrieved from: http://www.fruitsandveggiesmorematters.org/spinach

Although it may be hard to believe spring is finally here given the harsh weather we had this past winter, it’s now time for the spring sports season to officially begin! With each sport, it’s important to remember to include a proper warm up and cool down routine each time you practice and play. In our PT Minute series, to get back into the ‘swing’ of things, Dr. Ray Moore, PT, DPT, OCS, OMPT highlights four of his favorite warm up exercises targeting your shoulders and upper extremity, to incorporate into your warm up routine for sports such as tennis or baseball:

PTtip Video: Warm Up Exercises for the Shoulders and Upper Extremity

• Door Way Pec stretch

  • May also be performed at a corner of a room.
  • Position elbows just below the shoulder and lean forward until you feel a stretch.
  • Hold for about 30 seconds.
  • Perform 3-4 repetitions.

• Towel Stretch

  • Targets internal rotators of the shoulder.
  • With a towel in hand, bring one arm behind the back and with your other hand, grab the other end of the towel and lift your arm upward until you feel a stretch in the shoulder.
  • Hold for 30 seconds.
  • Perform 3 sets.

• Foam Roller Exercise #1

  • Lay on a foam roller perpendicular and bring your arms overhead.
  • You should feel a stretch in the front of your shoulders (it should not feel uncomfortable).
  • Hold for about 60 seconds.
  • Perform 2-3 repetitions.

• Foam Roller Exercise #2

• Perform shoulder flexion overhead at a comfortable pace, alternating arms, and going as far as your shoulders feel comfortable.
• Stretches the latissimus dorsi (lat) muscle.
• Complete 20 repetitions.
• Perform 2-3 sets.

Health Tip

An important part to your training routine is proper nutrition and fueling your body with healthy, nutrient-rich foods. For this blog post, we will focus on carbohydrates, which are the main source of energy for your body. Carbohydrate needs vary from person to person depending on individual factors (i.e. age, gender, weight, type of sport), but as always, it’s beneficial to maintain variety in your choices and also to include whole-grain options in your diet.

One reason to include whole-grain foods in your diet is because these foods contain dietary fiber, which in turn, will help keep you feeling full. Examples of whole grain foods include rolled oats, whole-wheat toasts and pastas, brown rice, and whole-grain cereals. If you find that your diet is lacking in whole grains, one way to easily include them is by replacing white flour with whole-wheat or oat flour when making foods like homemade waffles, pancakes, or breads.

Make sure you watch the PTtip video to learn how to properly perform the above stretches, 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.

References

American Heart Association. (2015). Food as fuel: before, during, and after workouts. Retrieved from: http://www.heart.org/HEARTORG/HealthyLiving/PhysicalActivity/FitnessBasics/Food-as-Fuel—Before-During-and-After-Workouts_UCM_436451_Article.jsp#.VvAsUByCa0Y

United States Department of Agriculture (USDA). (2015). Nutrients and health benefits. Retrieved from: https://www.myplate.gov/eat-healthy/grains

USDA. (2015). Tips to help you eat whole grains. Retrieved from: http://www.choosemyplate.gov/grains-tips