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.

We hope everyone has been enjoying the summer! It is hard to believe it’s already August and the start of a new school year is quickly approaching. Today’s post will highlight a few quick and easy on-the-go exercises for your workout routine! These are great exercises to have in your ‘toolkit’ for when you’re traveling or on vacation because they require no equipment and can be performed anywhere!

The exercises demonstrated within our PTtip videos include:

• Shoulder Press Exercise
• Grapevine
• Shoulder Press with the Grapevine
• Single Leg Deadlift
• Walking Lunges with a Thoracic Twist

PTtip Video Exercises #1

PTtip Video Exercises #2

 

Summer Cooking Tips

With the summer heat at its peak, the last thing you probably want to do is turn on the oven. With the grilling season officially here, it’s easy to incorporate fruits and vegetables into your diets by adding them to your grilling menu! Especially with the abundance of fresh produce available at local farmer’s markets.

Grilled fruit and veggie kabobs are an easy, unique way to incorporate in-season produce into your summer meals. Vegetables like zucchini/summer squash and bell peppers can make a great addition, as they not only supply a great amount of vitamin C but also taste delicious when grilled. Although not technically in-season (but still available to buy!), grilling sweet potato slices is another option for your menu. These delicious veggies supply a hefty amount of vitamins A and C, and also offer a good amount of dietary fiber and potassium. Lastly, if making fruit kabobs, consider adding peaches, fresh figs, and plums. These fruits are now in-season and each supply vitamins and minerals that contribute to a healthy diet.

Make sure you watch the PTtip videos 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

Produce for Better Health Foundation. (n.d.). Sweet Potato: Nutrition. Selection. Storage. Retrieved from: http://www.fruitsandveggiesmorematters.org/sweet-potato

Produce for Better Health Foundation. (n.d.). Bell Peppers: Nutrition. Selection. Storage. Retrieved from: http://www.fruitsandveggiesmorematters.org/bell-peppers

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

Today’s post will highlight exercises that help with releasing the muscles and mobilizing the joints of the thoracic spine and releasing your glute muscles through the use of a foam roller. Although one of our very first PTtip videos here at Physical Therapy First, it is a great one to keep in mind with the summer months now here when many of us may be traveling and having to sit for extended periods of time during travel. In our PTtip video, Dr. Maureen Ambrose, PT, DPT, OCS, OMPT, highlights her top three uses for the foam roller:

PTtip Video Foam Roller Exercises

Exercise #1

• Targets the thoracic spine (your middle & upper back) through self-massage by rolling and releasing the muscles along the spine.
• Sit down on the floor in front of the roller with your hands behind your head to help support your neck.
• With your feet flat on the floor and your knees apart, lift your hips up and then begin pushing with your feet to roll the foam roller along the muscles of the spine.
• Perform about 20 rolls back and forth.

Exercise #2

• Helps to mobilize the joints of the thoracic spine.
• Great for posture to help you sit upright.
• Once you have felt a good release of the muscles along the spine from performing exercise #1, set your hips down and arch your back over the roller to open up the spine.
• You can also roll up another level, set your hips down, and arch your back over the roller again.
• Finally, you can roll up one more level to help open up the spine even further.

Exercise #3

• Targets your hips and glute muscles.
• Helps with warming up the muscles before exercise, hip tightness, sciatic-type pain, or leg aches for example, especially if you have been sitting all day.
• Sit on the foam roller and place your hands behind y\ou on the floor for support.
• Lean over 45 degrees to one side and use your hands and feet to roll and release your glute muscle.
• Perform on the opposite side as well.
• If you find a spot that feels tighter than other spots, you can hold the position to place pressure on it for about a minute.

Travel Tips

With the summer travel season in full swing, you may find yourself commuting for extended periods of time to get to your destination. If this is the case, you’ll want to ensure that you have healthy nutrient-rich options to chose from when hunger strikes. One idea includes fresh fruit that is easy to travel with such as apples, bananas, peaches, or cherries. Both peaches and cherries are now in-season and supply a good amount of vitamin C and potassium. You can also pair apple or banana slices with a serving of natural peanut/almond butter to add protein to your snack. Pre-cut veggies like carrots, peppers, cucumbers, or celery paired with a serving of hummus is another tasty snack option to pack in your cooler when traveling!

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

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

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