Pain resulting from poor posture is becoming more prevalent. With people spending increased amounts of time in front of computer screens, on laptops, and on the phone, more people are dealing with neck pain on a regular basis. Your mom was right when she continually told you to sit up straight and to not slouch. She was looking out for your neck and back health the entire time.
What Gives us Bad Posture?
• The spaces in which we work are set up in a way that feeds into back, head, neck and trunk alignment. Forcing yourself to sit with your head protruding forward and your shoulders rounded only makes that portion of your posture worse.
• Weak neck, back and core muscles are often a big problem. These muscles come specially equipped to hold you upright. Most of us train our “six pack” muscles (rectus abdominus) very hard but forget about some of our strongest core stabilizers, the transverse abdominus. If your core and back muscles are strong, you are winning a very important battle against neck pain.
How is This Related to my Pain?
• When the above is going on, the muscles that support your head and neck work extra hard to keep things in line. The problem is that these muscles fatigue quickly and cause pain that can radiate from the top of your head, all the way down to your shoulders and further still toward your mid-back.
How Can You Fix This Yourself?
• First things first: take a look at your workspace. The computer screen should be at or just slightly below eye level. Your keyboard should be in a position that allows your elbows and wrists to be supported and relaxed. Your chair should be at a height that allows your feet to be firmly on the floor and knees at ninety-degree angles.
• Improve your core and back strength. Row, row, row your back. There is a lot of variety at most fitness centers, but ask questions if you are not sure of what to do. Using these machines will ensure that you are strengthening your back and neck-supporting muscles in a way that will most benefit you. For core strength, try to integrate planks and pelvic tilting exercises to get those deep muscles to work hard for you.
Friday, October 22, 2010
Tuesday, October 5, 2010
FREE Injury Prevention and Pain Screenings
October is National Physical Therapy Month. To raise awareness about how physical therapists can be used as a resource to prevent pain and improve performance, we are offering FREE Physical Therapy Evaluations.
We will be performing evaluations and physical exams to uncover the reasons behind current and past pain issues that may have prevented you from reaching your true potential.
Contact us at your convenience to set up an appointment.
Happy National Physical Therapy Month.
We will be performing evaluations and physical exams to uncover the reasons behind current and past pain issues that may have prevented you from reaching your true potential.
Contact us at your convenience to set up an appointment.
Happy National Physical Therapy Month.
Tuesday, September 28, 2010
As seen in October Edition of "Your Health Magazine": New Season, New Work Out
Fall is around the corner. A slight chill is in the air. And you are stuck in an exercise rut!
Most of us like to get into a groove when it comes to working out. But many times this is the reason we quit before we’ve made it to our goals! Need some variety? Now is a great time to shake-up that exercise “routine.”
Here are three simple ways to inject some variety and fun back into your day-to-day fitness.
Cross Training:
• By definition, this can be described as performing an activity that is in no way related to a target activity. Choose a sport or activity that you have never done and have wanted to learn, and do that three times per week over the next month instead of your usual program. This will keep your body guessing and the results coming.
Try Some Fun Indoor Activities:
• Find a swimming pool: Swimming is great exercise and, even if you can’t swim, the benefits from normal exercise movements in a pool are widely recognized. Swimming also helps alleviate the aches and pains associated with exercise.
• Rock climbing: There are several safe indoor facilities that you can try and most charge little or nothing to give you a crack at it. It’s fun, exciting and especially challenging! It is a great workout in a small amount of time — perfect for the person who likes to work hard but is dealing with some time constraints.
• Join a racquetball, squash or volleyball league: Often times, experience and skills are not a requirement for these groups. The idea is to find something you can have fun with while trying to improve your skills and fitness.
Hired Help:
• The best way to make your current exercise regimen more enjoyable is to learn some new exercises! There are thousands of ways to vary your weight training or cardiovascular exercise program, but often times our clients simply tell us, “I would have never thought of that!”
• Be sure to do your homework. There are many resources available to find the best fitness professional near you. This will ensure that you and your new trainer are a good personality fit and that they possess the skills and knowledge necessary for safe and effective help.
Most of us like to get into a groove when it comes to working out. But many times this is the reason we quit before we’ve made it to our goals! Need some variety? Now is a great time to shake-up that exercise “routine.”
Here are three simple ways to inject some variety and fun back into your day-to-day fitness.
Cross Training:
• By definition, this can be described as performing an activity that is in no way related to a target activity. Choose a sport or activity that you have never done and have wanted to learn, and do that three times per week over the next month instead of your usual program. This will keep your body guessing and the results coming.
Try Some Fun Indoor Activities:
• Find a swimming pool: Swimming is great exercise and, even if you can’t swim, the benefits from normal exercise movements in a pool are widely recognized. Swimming also helps alleviate the aches and pains associated with exercise.
• Rock climbing: There are several safe indoor facilities that you can try and most charge little or nothing to give you a crack at it. It’s fun, exciting and especially challenging! It is a great workout in a small amount of time — perfect for the person who likes to work hard but is dealing with some time constraints.
• Join a racquetball, squash or volleyball league: Often times, experience and skills are not a requirement for these groups. The idea is to find something you can have fun with while trying to improve your skills and fitness.
Hired Help:
• The best way to make your current exercise regimen more enjoyable is to learn some new exercises! There are thousands of ways to vary your weight training or cardiovascular exercise program, but often times our clients simply tell us, “I would have never thought of that!”
• Be sure to do your homework. There are many resources available to find the best fitness professional near you. This will ensure that you and your new trainer are a good personality fit and that they possess the skills and knowledge necessary for safe and effective help.
Friday, September 3, 2010
Back to School and in a hurry!!
So you are late again. Kids need to get rushed off to the bus stop or to day care and you're behind as always. Did you remember your briefcase? Where are your keys? What time is it? OH, no! I'm WAY behind. Need to eat something: grab one of the kids sugary snacks? A pop tart might work.... dunno. Well, at least I have my coffee. Where is THE SPLENDA!!! ARGH.
No time for a real breakfast... again. You need a quick and nutritious on-the-go-meal. But what to do?
Here is a simple way to eat on the go and not deprive yourself, or your family, of the essential nutrition they need in the AM. Before bedtime, wrap up a good ol' PB&J and a banana or other hand held piece of fruit and pop it in the fridge.
Now you're all set. In a rush the next morning? Grab it and go. You can easily and safely eat a quick sandwich in the car on the way to work and you will be assured several hundred excellent calories in the process. Is breakfast a problem for your entire household? Replicate the above steps and now everyone's equipped for the first part of their day.
Give this a whirl and take a deep breath: your morning routine just got easier (and HEALTHIER!)
No time for a real breakfast... again. You need a quick and nutritious on-the-go-meal. But what to do?
Here is a simple way to eat on the go and not deprive yourself, or your family, of the essential nutrition they need in the AM. Before bedtime, wrap up a good ol' PB&J and a banana or other hand held piece of fruit and pop it in the fridge.
Now you're all set. In a rush the next morning? Grab it and go. You can easily and safely eat a quick sandwich in the car on the way to work and you will be assured several hundred excellent calories in the process. Is breakfast a problem for your entire household? Replicate the above steps and now everyone's equipped for the first part of their day.
Give this a whirl and take a deep breath: your morning routine just got easier (and HEALTHIER!)
Tuesday, August 10, 2010
As seen in this month's "Your Health Magazine": Back in Action!
Back pain is among the leading causes of disability across all age groups and is only second to ‘dizziness’ as the most commonly seen complaint at the doctor’s office.
Back pain doesn’t discriminate. It impacts everyone from expectant or new Moms, recreational to professional athletes, busy executives, and increasingly, even young children. This pain can range from mild to debilitating and can definitely decrease your mobility and overall quality of life.
Luckily there are few simple rules to follow to prevent back pain from playing a role in your day to day.
1. Sit up. Remember when your Mother told you to stop slouching? She knew how your posture impacts your back health. Just being conscious of sitting up straight throughout your day can significantly decrease your pain and other symptoms that result from what we in the physical therapy world call “poor postural awareness”.
2. Ergonomics at work and play. Ergonomics is a fancy word for your posture and body position. An easy way to help you out with Rule #1 is to take a close look at how you sit at work or at home. Is your chair helping or hurting you? We recommend that you support your lower back while seated using a towel roll, pillow or other type of lumbar support to make sure your lower back has a nice healthy forward curve. Also be sure to keep your work close to you. If your arms are reaching forward excessively your lower back is more likely to arch in the wrong direction.
3. Use your legs. Are you using good lifting technique around your home or when playing with your children? Most of us struggle with this but correcting this goes a very long way to decreasing pain.
4. Be strong. A regular exercise program designed to strengthen your core, hips and legs is one of the most important pieces of this puzzle. Improving your trunk and lower body strength can improve your postural awareness without you even knowing it. This is apparent when patients and clients of ours come back to us saying, “I notice that I slouch from time to time”. We love hearing this because before they never even realized it. Becoming aware of it is a huge step in the right direction.
5. Already have pain? It is widely recognized that conservative treatment for any spinal or pelvic restrictions, combined with a structured strengthening program, is the most effective way to regain your pain free mobility. Consult your physician or an orthopedic physical therapist to get started on a plan of care to rid you of pain for good.
Back pain doesn’t discriminate. It impacts everyone from expectant or new Moms, recreational to professional athletes, busy executives, and increasingly, even young children. This pain can range from mild to debilitating and can definitely decrease your mobility and overall quality of life.
Luckily there are few simple rules to follow to prevent back pain from playing a role in your day to day.
1. Sit up. Remember when your Mother told you to stop slouching? She knew how your posture impacts your back health. Just being conscious of sitting up straight throughout your day can significantly decrease your pain and other symptoms that result from what we in the physical therapy world call “poor postural awareness”.
2. Ergonomics at work and play. Ergonomics is a fancy word for your posture and body position. An easy way to help you out with Rule #1 is to take a close look at how you sit at work or at home. Is your chair helping or hurting you? We recommend that you support your lower back while seated using a towel roll, pillow or other type of lumbar support to make sure your lower back has a nice healthy forward curve. Also be sure to keep your work close to you. If your arms are reaching forward excessively your lower back is more likely to arch in the wrong direction.
3. Use your legs. Are you using good lifting technique around your home or when playing with your children? Most of us struggle with this but correcting this goes a very long way to decreasing pain.
4. Be strong. A regular exercise program designed to strengthen your core, hips and legs is one of the most important pieces of this puzzle. Improving your trunk and lower body strength can improve your postural awareness without you even knowing it. This is apparent when patients and clients of ours come back to us saying, “I notice that I slouch from time to time”. We love hearing this because before they never even realized it. Becoming aware of it is a huge step in the right direction.
5. Already have pain? It is widely recognized that conservative treatment for any spinal or pelvic restrictions, combined with a structured strengthening program, is the most effective way to regain your pain free mobility. Consult your physician or an orthopedic physical therapist to get started on a plan of care to rid you of pain for good.
Monday, July 12, 2010
... Just like novicaine: works EVERY time if you just give it a shot!
As a physical therapist and fitness pro, I have developed a neat little library of fun-terms or cliches that I use from time to time. You may already know some of the oldies but goodies like, "No pain no gain" or "You are what you eat".
One of my all-time favorites is: "Proper nutrition and regular exercise are like novicaine: each works EVERY SINGLE TIME if you just give it a shot!"
The idea is simple but most people never really give proper nutrition and regular exercise a fighting chance.
I URGE you and those around you to give it a shot. Take a good hard look at what you are doing now and dial it up for 8 ENTIRE weeks. That's long enough to see some very significant gains and hopefully propel you into whatever the next step of your training is. DON'T QUIT! DON'T STOP! DON'T LET UP! No matter what. Sick? Feeling down? "Tired?" Suck it up! Give this thing your BEST honest effort and accept all of the rewards.
I'd love to hear what you are doing to make the changes you need to be on top of your game. Post them here and help everyone else with ideas for how they can make real change in their lives.
MAKE HEALTH HAPPEN.
One of my all-time favorites is: "Proper nutrition and regular exercise are like novicaine: each works EVERY SINGLE TIME if you just give it a shot!"
The idea is simple but most people never really give proper nutrition and regular exercise a fighting chance.
I URGE you and those around you to give it a shot. Take a good hard look at what you are doing now and dial it up for 8 ENTIRE weeks. That's long enough to see some very significant gains and hopefully propel you into whatever the next step of your training is. DON'T QUIT! DON'T STOP! DON'T LET UP! No matter what. Sick? Feeling down? "Tired?" Suck it up! Give this thing your BEST honest effort and accept all of the rewards.
I'd love to hear what you are doing to make the changes you need to be on top of your game. Post them here and help everyone else with ideas for how they can make real change in their lives.
MAKE HEALTH HAPPEN.
Monday, July 5, 2010
Heating up!
Friends,
Heat exhaustion is no joke. It can sneak up on you faster than you think. Know the signs and know how to reverse the tide before things become a lot more dangerous:
Symptoms:
- nausea
- nausea/vomiting
- profuse sweating
- confusion
- rapid and weak pulse rate
- weakness
- cramping
What to do if you or a loved one is exhibiting these symptoms:
- move to a cool area
- cool, non-alcoholic beverages
- get out of the sun if possible
- get seated or assume a safe position in the event of lightheadedness
Even those of us who are accustomed to hot weather and vigorous exercise outdoors can be caught off guard with heat exhaustion so know and pass on the info.
Stay well.
Heat exhaustion is no joke. It can sneak up on you faster than you think. Know the signs and know how to reverse the tide before things become a lot more dangerous:
Symptoms:
- nausea
- nausea/vomiting
- profuse sweating
- confusion
- rapid and weak pulse rate
- weakness
- cramping
What to do if you or a loved one is exhibiting these symptoms:
- move to a cool area
- cool, non-alcoholic beverages
- get out of the sun if possible
- get seated or assume a safe position in the event of lightheadedness
Even those of us who are accustomed to hot weather and vigorous exercise outdoors can be caught off guard with heat exhaustion so know and pass on the info.
Stay well.
Saturday, June 19, 2010
What's in the water around here!?
It's getting HOT!!! High humidity and warm temperatures are reason enough to be sure to get enough water in. Combine that with all of the outdoor exercise that we do, it becomes even more important to stay properly hydrated.
Did you know that if you are 2% dehydrated that you stand to lose up to 20% of your muscle's ability to contract? That means that if you could squat 100 lbs when normally hydrated that you would only be able to squat 80 lbs if you were ONLY 2% dehydrated!!! And guess what? When we 'feel' thirsty we are already about 40-50% dehydrated.
What's the solution? Keep drinking water. Sip all day. Just plain water. If you stay on top of this you can keep your muscles operating at their optimal level.
If you are doing higher intensity exercise or sports outdoors, it may be appropriate to have a good sports drink with you. These drinks can help replace vital salts and fluids and at the same time provide you with some simple sugars to keep you playing hard.
Did you know that if you are 2% dehydrated that you stand to lose up to 20% of your muscle's ability to contract? That means that if you could squat 100 lbs when normally hydrated that you would only be able to squat 80 lbs if you were ONLY 2% dehydrated!!! And guess what? When we 'feel' thirsty we are already about 40-50% dehydrated.
What's the solution? Keep drinking water. Sip all day. Just plain water. If you stay on top of this you can keep your muscles operating at their optimal level.
If you are doing higher intensity exercise or sports outdoors, it may be appropriate to have a good sports drink with you. These drinks can help replace vital salts and fluids and at the same time provide you with some simple sugars to keep you playing hard.
Friday, May 28, 2010
2010 Summer Kick-Off Boot Camp: Begins June 21st!
Boot Camp will run for 4 weeks: meeting Tuesdays and Thursdays at 7AM
Sessions to begin promptly at 7AM and end on time at 8AM.
60-minute, high energy and FUN exercise session
-Led by SPARK Physical Therapist and Wellness Consultant: Elizabeth Polis, PT
Each participant must bring:
-yoga or stretching mat
-towel
-water
-a positive attitude and your best effort!
Exercise session to include: warm-up, flexibility training, full-body strengthening and toning exercises, targeted core strengthening exercises, cardiovascular conditioning and cool down.
All workouts will take place in the ‘quad’ area in front of the Carlyle Club:
411 John Carlyle Street
Alexandria, VA 22314-6817
Max 20 participants
$99 per participant for entire 4-week program
Registration closes on June 17th
Sessions to begin promptly at 7AM and end on time at 8AM.
60-minute, high energy and FUN exercise session
-Led by SPARK Physical Therapist and Wellness Consultant: Elizabeth Polis, PT
Each participant must bring:
-yoga or stretching mat
-towel
-water
-a positive attitude and your best effort!
Exercise session to include: warm-up, flexibility training, full-body strengthening and toning exercises, targeted core strengthening exercises, cardiovascular conditioning and cool down.
All workouts will take place in the ‘quad’ area in front of the Carlyle Club:
411 John Carlyle Street
Alexandria, VA 22314-6817
Max 20 participants
$99 per participant for entire 4-week program
Registration closes on June 17th
R.I.C.E.
Now that we are all getting more exercise we need to be able to take care of ourselves when we get dinged-up.
Rest: Take it easy for a few days. Avoid movements that make it hurt.
Ice: Apply ice to the injured area for up to 20 minutes as often as you can tolerate for the first 72 hours.
Compression: ACE wraps work great for this. This will provide the muscles with a little more support while they heal.
Elevation: Keep the injured area above the level of your heart to encourage inflammation to leave the injury.
If injuries linger for more than just a week or you continue to injure the same body part the issue might be more serious than you pre piously thought. Seek a physical therapist to get you back to your best.
Rest: Take it easy for a few days. Avoid movements that make it hurt.
Ice: Apply ice to the injured area for up to 20 minutes as often as you can tolerate for the first 72 hours.
Compression: ACE wraps work great for this. This will provide the muscles with a little more support while they heal.
Elevation: Keep the injured area above the level of your heart to encourage inflammation to leave the injury.
If injuries linger for more than just a week or you continue to injure the same body part the issue might be more serious than you pre piously thought. Seek a physical therapist to get you back to your best.
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