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Wellness/Fitness

Subcategories from this category: Positive Thoughts

Posted by on in Wellness/Fitness

Have general chronic low back pain? Then you need to get moving. Studies have shown that Physical Therapy can help alleviate or prevent low back pain recurrence. One recent study found that a rehabilitation plan that includes Pilates was an effective way to improve pain, function, and quality of life. If you need help with your low back pain or any other pain contact us and ask about our VIP PT program

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Weekend warriors in their 30s have the highest rate of achilles ruptures. One of the factors that makes you prone to this injury is a tight heel cord. Ladies if you wear heels all the time you are contributing to this tightness.
To overcome this we recommend regular stretching of the calf muscles. One piece of equipment that can help is the ProStretch.  A small and easy adjustable piece of at home gym equipment that can help prevent painful injuries like an achilles rupture (just ask Kobe)

 

 

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Happy to share our newest promo video which highlights our founding goals and our VIP PT program.

Building a Better You!

 

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Body blade,

this odd looking piece of equipment is a great way to work on coordination and stability at home.
Studies have shown that using the Body Blade in multiple positions can help improve spinal (core) stability. It has been noted that larger movements results in great recruitment of the internal and external obliques. Keep in mind you should begin with lower level spinal stabilization exercise including the pelvic tilt prior to initiating large movements.

Building a Better You!

 

 

BodyBlade Core X-Trainer

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We first encountered the TRX system in a gym class. Following class we immediately purchased one as we saw the benefit for our clients looking to get fit at home and our VIP PT clients working on rehabilitation. 

This system is a great way to get body weight based exercises in at home with minimal space. 

Click here for sample exercises one can perform using the TRX.

To learn more about the TRX or to purchase one for yourself click the image below.

 

Building a Better You!

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Dealing with chronic low back pain?

A recent study in the Journal of Physical Therapy found that 12 sessions of modified pilates based physical therapy exercises over a 6 week time frame resulted in less back pain and less disability.
The study also found that working one on one with a therapist was more beneficial than receiving a pamphlet and 'doing it yourself'.
To get yourself out of pain, contact us for one of one care. VIP PT

Builing a Better You!

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Q&A with Cathy A. Shea, M.S., Certified Cancer Exercise Specialist

 

I was working with a client who was actively going thru chemotherapy. As we continued working together she often requested that I send a copy of her exercises to her personal trainer. When the client mentioned her trainer was a Certified Cancer Exercise Specialist I knew we needed to connect. Cathy and I met at her studio and since then we have partnered several times to offer Physical Therapy and Personal Training to clients. We share a common passion for the wellness of our clients and their families.  Blending our backgrounds enables us to widen our ability to reach a diverse group of people and achieve our clients goals.  Look at the below Q&A to learn more about Cathy.

 


How long has your passion been helping people reach their fitness goals?

I became a Certified Personal Trainer when I was 20 years old; 28 years ago. I have never lost sight of my passion to help people make changes in their lives

what has been the biggest challenge you have found in helping reach their fitness goals?

The commitment from a client is always a big challenge. It takes time, scheduling, and rearranging priorities. Many individuals struggle with staying motivated and dedicated.  This presents a challenge. Motivation is driven from inside a person. Unfortunately, I am not able to do the work for the client.

When did you become interested in specializing in exercises for cancer survivors

My Mother passed away two years ago from cancer. It was during her illness that I realized I felt a “calling” to become more involved with helping those stricken with cancer.

Since beginning your journey with specialization into a cancer exercise specialist what have been the surprises along the way?

A big surprise is insurance companies are unwilling to assist in reimbursement for my specialty. Many of my clients cannot afford additional expenses while they are undergoing treatment.

what has been the biggest challenge you have faced with your specialization?

Loosing a client to the devastating disease. I become emotionally attached to my clients and their families. I feel the loss on a deep level when a client faces death due to cancer.

how do you personally stay fit/healthy?

I have been a marathon runner for 27 years. I also combine weight training, Pilates, Yoga, and resistance training in my weekly routine.

what are you core beliefs around health?

I believe heath is similar to spokes on a wheel. It includes physical, emotional, intellectual, spiritual, occupational, and environmental wellness. If one spoke on the wheel is “off”, the entire wheel will wobble. I believe it is important to balance our lives as the spokes balance the wheel.

 

To Learn more about Cathy and and her great services visit Http://www.exerciseagainstcancer.com

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Have neck pain?

You are not alone, more than 10% of the adult population has neck pain at any given time. Many people have neck pain that is related to poor posture, especially when sitting in front of a computer. To learn how to correct your posture and avoid the neck and shoulder pain that is associated, check out our “one minute to wellness video

 

If you still have neck pain after correcting your posture here are some things to know.

1. Do not jump to use a collar for support.  Multiple studies have shown that routine use may actually delay improvement. Findings have pointed to a significant improvement in movement and decreased pain in groups not wearing collars versus those that did.
2. Physical Therapy is a key component to the treatment and prevention of recurring neck pain. These finding are significant for the short and long term. If you are in the need of a physical therapy consult, see our VIP PT program. One technique that therapists use is soft tissue mobilization. A way to perform this at home is using a Theracane. A Theracane can be used to perform a self massage to those hard to reach places without placing undo strain and while sitting at your desk. Click the link below to learn more about them and to order your own.

 

Building a Better You!

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Posted by on in Wellness/Fitness

Have knee pain? A recent study found that muscle strengthening and aerobic exercise are effective means of pain relief. The type of exercise that was most effective in the short term was non-weight bearing strengthening exercises. To learn more about exercises to relieve pain schedule a consult with us.

Building a Better You!

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Posted by on in Wellness/Fitness

  A recent study in the Archives of Physical Medicine and Rehabilitation found that at least two exercise sessions per week are critical on impacting bone and muscle mass in subject over 65 years of age. Having greater bone and muscle mass can make a huge impact on independence, morbidity and mortality in the elderly.  Get in the habit of exercise now for better health later.

 

Building a Better You!

Tagged in: bone exercise muscle
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Posted by on in Wellness/Fitness

 Are you a cyclist who suffers from low back pain? You may want to check out your Iliopsoas or hip flexors. The multiple roles this muscle plays during cycling can predispose it to tightness and overuse injury. Dysfunction in the Iliopsaos can cause compression of the lumbar spine which can result in low back or hip pain.

A preventative program of core stability focusing on hip flexor stretching, massage, and strengthening can help prevent. The FitBall shown below can be used to assist in the prevention program, click on the image to learn more or order your own. However, if your pain prevents you from cycling, training, or everyday life its time to consult a Physical Therapist - VIP PT

 

Building a Better You

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Posted by on in Wellness/Fitness

Looking for a tool at home to help relieve some of your tight muscles? We use these in physical therapy for myofascial release and you can too. Using either of these regularly can help improve flexibility and decrease risk of injury. Click the images below to learn more and order your own.


Building a Better You.

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Therapeutic pools
Many who suffer from chronic pain can benefit from the use of a therapeutic pool. These pools are kept at a higher temperature than a pool used for swimming. The increased temperature allows for increased blood flow which can be relaxing. In addition the buoyancy helps decrease the stress on your muscle and joints allowing for more movement with less pain.

Some conditions that are commonly treated with aquatic therapy include:
Arthritic conditions
Multipole traumas
spinal conditions
and Neuralgic disorders including Multiple Sclerosis.

Building a Better You

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Salsa

Never think its too late to learn a new trick.
A recent study in the Journal of Geriatric Physical Therapy found that 24 salsa dancing sessions over the course of twelve weeks improved a patient's range of motion, balance, walking speed, and decreased her fall risk despite her being 84 years old with dementia and multiple other medical conditions.
Get out there and dance....hey its fun too

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 Maintaining your workout without a gym

Getting a good work out at home or on the road doesn't require much more than your imagination and your own body. Sometimes it is great to have some equipment that travels well to maximize your efforts.

Below is a sample of some pieces of equipment that are inexpensive, travel well, and keep you in shape.

 

TRX Suspension System

 

Stretch Out Strap

 

Resistance Bands

 

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Posted by on in Wellness/Fitness

Here is a short sample of the video we filmed at Root Force Personal Training. The full version is part of their online personal training module. Carpenter Health and Wellness clients can receive access to this portal as part of the core energizer program.

 

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Posted by on in Wellness/Fitness

Yoga is a great form of physical exercise that many find bring them mental, emotional, and spiritual clarity. It is also great way to build core strength and flexibility. Many also utilize it in addition to another form of exercise for cross training.

It is best to practice on a yoga mat. A yoga mat can also serve as a surface to perform other home based exercise, as it provides a cushioned yet supportive surface.

 

Here is a link to one of the best reviewed Yoga mats on Amazon.

 

 

Building a better you

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Anterior knee pain?

If you are dealing with pain around the knee cap than you need to exercise your hips and knees. A recent study in the Journal of Orthopedic and Sports Physical Therapy found that a 4 week program of stretching and strengthening the knee resulted in less pain at 3, 6, and 12 months. Stretching your hamstrings and quads using a stretch strap is a great way to start your program.  See affiliate link below for stretch strap with instructional booklet.

Building a better you

Tagged in: stretch stretch strap
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Gluteus Medius is often a forgotten muscle, but if you suffer from low back, hip, or knee pain then it bears looking at.
The gluteus medius muscle is on the outer side of the pelvis

With the leg straightened the gluteus medius and gluteus minimus function together to pull the thigh away from midline, or "abduct" the thigh. While walking it prevents the pelvis from dropping to the opposite side.
Weakness in hip abduction was found to be associated with low back pain with prolonged (over 2 hours standing). It is believed that the lack of pelvic control leads to low back pain. Additionally an article from 2012 in the Archives of Medical Rehabilitation found that individuals with pain in the front of the knee tended to have weakness of and tenderness of gluteus medius. Watch video link   one minute to wellness- low back pain to see exercises designed to strengthen this important muscle. If interested in performing the exercises yourself click affiliate link below to order your own bands.

 

Building a Better You

 

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when the wintery weather is about....what do you do to stay active?

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