We hope everyone has been enjoying the fall season! These tips are your first steps to relieving back pain if you experience it throughout the day. If you missed our first post on back pain, which offered three simple stretches for the lower back, you can view it here. The tips provided today within our PTtip video easy to implement and focus on a variety of different circumstances that may contribute to back pain:

The tips offered within our PTtip video focus on relieving back pain by:

• Using a pillow while sleeping for lumbar support and to relieve knee, hip, & lower back pain.
• Carrying one’s bag, purse, or briefcase properly to avoid catering to one side of the body.
• Viewing one’s cellphone screen with proper posture to relieve upper cervical spine pain.
• How to relieve lower back pain when standing for prolonged periods of time.

Relieve Your Back Pain with These Tips

 

Don’t Forget Healthy Eating

The winter season is approaching and it is a popular time for fall related activities like visiting a local apple orchard or pumpkin patch. There is still time to experiment with different in-season fruits and vegetables that are now at their peak!

One in-season vegetable to consider trying are Brussels sprouts. High in vitamin C and a good source of dietary fiber, Brussels sprouts can be enjoyed in a variety of ways. For example, you can roast them in the oven with a drizzle of olive oil and your favorite spices, or even steam them before adding them to your favorite pasta, stir-fry, or salad dishes!

Of course, it wouldn’t be the fall season without mentioning pumpkin. Pumpkin is an excellent source of vitamin A and vitamin C. Pumpkin can be enjoyed in many ways, either in its whole or pureed form. So, if you’re interested in experimenting with pureed pumpkin, consider making homemade baked goods such as bread or muffins, blending pumpkin into a festive fall smoothie, or even homemade making pumpkin soup- perfect to try during the colder temperatures!

Make sure you watch the PTtip videos to learn different ways to help with relieving back pain, 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.) Brussels Sprouts. Nutrition. Selection. Storage. Retrieved from http://www.fruitsandveggiesmorematters.org/brussels-sprouts

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

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.