Stretching For Better Health

Make Time To Stretch at Work

Published on August 01, 2012 by: Renee Kirbs

An eight-hour work day, especially when associated with sitting in one position, can cause muscle tightness. The simple solution is to stretch your body at regular intervals whether you’re at the office, at home, or outdoors. Here are some tips to remember when stretching.

• Don’t rush. Start stretching slowly. Do not overstretch.
• Breathe normally. Never hold your breath.
• When stretching, hold the stretch for about 15 to 20 seconds and feel the tension in your muscles subside as they stretch.
• Repeat the same stretch 2 to 3 times to improve your muscle flexibility.
• Avoid sudden movements when stretching.
• Enjoy stretching. Use the time to relax.
• Maintain good posture while stretching.
• If you feel any discomfort, pain, tingling, numbness, or loss of strength, stop stretching and contact your physician or physical therapist immediately.

Stretching helps improve blood circulation, release tension, and boost energy. Don't forget to take a few minutes to stretch every day.

Benefits of Stretching

It's simple and easy to stretch your muscles. Regular stretching has several benefits including:

• Improved circulation. Stretching increases blood flow which brings nourishment to your muscles and gets rid of waste products. This helps reduce recovery time for muscle injuries.
• Decreased muscle tension, anxiety, stress, and fatigue.
• Increased flexibility and joint range of motion. You feel refreshed and relaxed after you stretch.
• Improved exercise performance. Stretching before exercise is a good way to increase the effectiveness of exercise.

A Simple Office Chair Stretch

Working in an office usually means sitting in one area for several hours. This ultimately leads to bad posture and low back pain due to tight hip flexors and shortened hamstrings. You can help prevent these aches and pains by performing the following simple stretches:

• Finger and Hand Stretches. Place your hands on your desk, and stretch your hands while spreading your fingers until you feel a stretch. Hold for 10 seconds. Repeat 5 to 10 times.
• Wrist Stretches. Sit upright in your office chair. Lift one arm and stretch it out in front of you with your palm facing upward. Gently grab your fingers with your other hand. Slowly pull the hand of your extended arm down. Hold 10 seconds. Repeat 5 to 10 times.
• Shoulder Stretches. Lift your right arm and reach behind your head. Place your hand on your upper back making certain your arm is as close to your ear as possible. Use your left hand to gently hold your right elbow while pulling it towards the back of your head. Hold for 15 seconds.
• Spine Twist. While sitting upright in your chair, place your left arm behind your left hip. Hold onto your chair as you twist your upper body to the left. Place your right hand onto your chair to increase your stretch. Hold for 10 seconds. Repeat this exercise five times with each side.

Optimizing Your Physical Therapy Results

How To Get The Most From Your Physical Therapy Appointments

Published on July 23, 2012 by: Renee Kirbs

An appointment with a physical therapist is an excellent step towards improved function and injury prevention. To make the best use of your time, please use the following guidelines:

• Wear comfortable clothes. Jeans or long sleeves are not advisable during your initial evaluation since the therapist may need to evaluate your joint stability
• Make sure to arrive on time or a few minutes prior to your appointment in case you need to fill out some forms.
• Elaborate on the things you are unable to do, or the level of function you would like to achieve with the physical therapist. This will help the therapist to serve you as effectively as possible.
• Provide information about when the pain started, the nature of pain (sharp or dull), what caused it, and what aggravates it.
• Remember that you and your physical therapist are part of a team with a common goal - to get you better as quickly as possible. Do your home exercise program exactly as instructed and try not to miss any appointments in an effort to reach that goal.

Preparing for Physical Therapy

When you visit a physical therapist for the first time, we understand that you may not know what to expect. Here are some things to consider before you seek physical therapy:

• Ask your physician about your condition and if physical therapy is right for you.
• Talk to your friends and ask if they have worked with a physical therapist and what their experience was.
• If you have health insurance, contact your provider and educate yourself about your benefits and physical therapy coverage.
• Become familiar with your medical history and medications and discuss them with your physical therapist during the first appointment.
• If possible, try and define your goal. Ask yourself what you want to accomplish and share them with your therapist.
• Remember, a physical therapist is an expert on strength and mobility so if you have any questions related to aches and pains, it's likely that your physical therapist may be able to assist you quickly and effectively.

Physical Therapy Instead of Surgery?

There are several conditions in which physical therapy is a good treatment option, and knee osteoarthritis is one of them. Individuals who experience knee osteoarthritis respond well to physical therapy, especially in the early stages. A well planned physical therapy program has been shown to improve the body's ability to function by improving strength and coordination. This may reduce the need for surgery.

The President of the American Physical Therapy Association, Scott Ward, PT, PhD has said, "Physical therapy is effective and should be considered not only by patients themselves, but also the primary care doctors and orthopedists that are treating them."

Physical therapists recognize and correct abnormal movement patterns, and create a comprehensive treatment approach for each patient.

This was just one example of what physical therapy can do for you. For more information on how we can help treat bones and joints (and improve wellness), please contact us. We'll answer any questions you have about what physical therapy can do for you, and if you need to come in, we'll see you as quickly as possible.

Keep Your Bones Strong

Information On Improving Bone Health

Published on July 9, 2012 by: Renee Kirbs

A healthy skeletal system is important for several reasons. Bones have several functions in the body. These include the protection of organs, structural integrity and calcium storage. Bones also serve as anchors for muscles.

As one grows older, the ability to build bone is decreased. Staying healthy and starting early are ways to keep your bones in good shape. Bone health is affected by the following factors:

• Race, body frame and family history.
• Hormone levels, including thyroid hormone.
• Physical activity levels.
• The amount of calcium in your diet. Low calcium contributes to early bone loss, diminished bone density, and increased risk of fractures.
• Gender - Women tend to have less bone mass compared to men.
• Men with low testosterone levels can experience a decrease in bone mass.
• Excessive alcohol consumption and tobacco use.
• Eating disorders and other diseases. People who have bulimia or anorexia are at risk for bone loss.
• Age: As you age, your bones become thinner and weaker .
• Use of certain medications are damaging to the bones.

The Healthy Bone Formula

To keep your bones healthy, start as soon as possible. Here are some guidelines to help keep your bones healthy

• Eat high-calcium foods. Dairy products such as milk, cheese, and yogurt are good sources of calcium.
• Consume plenty of vitamin D.
• Avoid excess protein and sodium.
• Avoid smoking and limit alcoholic intake.
• Bone-boosting medications may be an option, after consulting with your physician.
• Women may consider hormone therapy. Estrogen, especially when started soon after menopause, can help maintain bone density, and this should be discussed with a physician.
• Exercise daily.
• When exercising, change your routine often to surprise your body and challenge your bones.
• Play sports and spend time outdoors. Challenge your body with movements that provide the impact necessary for bone stimulation.

Physical Therapy and Bone Health

Orthopedics is a branch of medicine that mainly focuses on the muscular and skeletal systems. Physical therapy in this field deals with diagnosing, managing and treating injuries in the muscular and skeletal system and the associated rehabilitation.

A physical therapist specializes in the treatment of bone-related conditions (fractures) and joint injuries, among other conditions.

Strength training, joint mobilizations, hot or cold packs, and electrical stimulation are some techniques used by physical therapists. Other methods include:

• Stretching and strengthening exercise protocols to encourage muscle balance during recovery.
• Hot and cold therapy to increase blood circulation and assist with healing.
• Ultrasound machines: The use of high or low frequency sound waves to facilitate healing.

With a unique training background and the right set of skills to help you strengthen your bones and joints, a physical therapist is best suited to help you recover from injuries and strengthen your bones at the same time.

Aquatic Exercises for Osteoarthritis

Aquatic Physical Therapy

Published on July 12, 2012 by: Renee Kirbs

Osteoarthritis is a common joint disorder. It is a normal result of aging and regular wear and tear on the joints. Weight gain is also a contributing factor.

The bony surfaces at the joints are protected by a rubbery tissue called 'cartilage'. When the cartilage starts to break down, the bones begin to rub against each other causing swelling, stiffness, and pain. These symptoms begin to appear as one grows older and are often triggered by weight bearing activities (walking, climbing stairs). Past injuries or fractures can also trigger degenerative changes that result in osteoarthritis.

Physical therapy management of individuals suffering from osteoarthritis emphasizes three key areas: exercise, pain relief and specific manual therapy techniques. A combination of these three approaches can alleviate the pain and discomfort caused by this chronic condition.

Aquatic or Land-based Exercise?

Exercise is a crucial part of the plan to improve the quality of life for individuals with osteoarthritis. In an effort to determine the effectiveness of exercise for pain relief, both water-based exercise and land-based exercises have been compared.

Both types of exercise are beneficial and help to reduce pain and improve function. The soothing medium of water tends to promote relaxation and is a comfortable environment for muscle strengthening and joint mobility.

Regular exercise, whether it is aquatic or land based, helps reduce joint pain and increase muscle strength. Also, weight loss (which can occur as a result of regular exercise) will decrease pressure on joints and contribute to pain relief. Exercise contributes to a feeling of well-being and reduces the health risks associated with a sedentary lifestyle.

In situations where a pool is not available, land-based exercise is an effective solution. Both types of exercise work well and your physical therapist will help you choose what’s best for you given your condition, comfort level and goals.

Benefits of Aquatic Exercises

If you are suffering from pain and discomfort related to osteoarthritis, water is an excellent medium for a safe and soothing exercise program that can reduce pain during and after exercising.

Your physical therapist in Ann Arbor (or your local area) can provide you with a customized exercise program to help you manage the pain and discomfort associated with osteoarthritis, and the therapist may recommend aquatic exercise. Exercise performed in water allows the muscles to be challenged by water resistance, and also minimizes the weight bearing strain on the joints due to the effect of buoyancy.

With a little assistance from your physical therapist, you can live pain free and increase your mobility. All you have to do is to make an appointment today. Aging doesn’t mean you have to stop being active. Don’t allow painful joints to restrict your lifestyle. Chances are, we can help you. Call us today and start enjoying the benefits of exercise under the supervision of your physical therapist.

The Healthy Living Formula

Tips and Ideas For Healthier Living

Published on July 01, 2012 by: Renee Kirbs

Healthy living involves discipline and a strategic approach towards exercise and nutrition. It requires small, consistent changes every day to increase your metabolism and fuel your body with the right types of nutrients.

Here are some simple ideas to help you live a healthier life:

• Take frequent breaks when sitting for long periods of time. Avoid staying in one position in front of your computer or television. Change positions at frequent intervals so you're not sedentary all day.
• Get on your feet and move an hour or two a day to decrease cholesterol levels and reduce blood pressure. Moving around gets your blood flowing and your body working. When you're on the phone, try to walk around while you're talking.
• Park further away from your destination so that you will be required to walk a little bit more than usual.
• Get a good night's sleep (at least 7 hours). Your body relies on rest to rejuvenate and heal itself.
• Eat only when you truly feel hungry or consume small portions every 2-3 hours instead of 3 large meals.
• Drink plenty of water.
• Cut down or cease on smoking and drinking.
• Relax with a regular routine of yoga and meditation.

Nutrition For Healthy Skin

Nutrition plays an important role in helping maintain and improve skin tone. Smooth and healthy skin is a sign of good health. The phrase "you are what you eat” holds true as far as the health of your skin is concerned.

The following foods will facilitate healthy skin:

• Antioxidant-rich foods. Antioxidants play a key part in the prevention of diseases like heart disease and cancer. Some of the foods in this group include blueberries, cranberries, strawberries, plums and apples.
• Foods rich in Vitamin-E. Vitamin-E protects against cardiovascular diseases by defending against plaque formation in the arteries. Some of the foods that are rich in Vitamin-E include various members of the nut family, including peanuts, almonds and hazelnuts. Other types of food included are spinach, broccoli, kiwi, mango and tomatoes.
• Selenium-rich foods such as fish, brazil nuts, liver, and sunflower seeds help to keep the skin fresh and looking youthful.
• Foods rich in Beta Carotene. Some of the foods that are rich in beta carotene include hot peppers, kale, carrots, sweet potatoes and spinach.

Stress Management With Exercise

Stress is a part of day-to-day life, but the manner in which you handle your stress is a key factor. Stress management is the best way to minimize strain on your cells and live a healthy life.

Stress is a normal psychological and physical reaction to the increasing demands of life. At some point, everyone experiences stress. If you are uncertain about how to handle stress, begin with a positive mindset. Surround yourself with family and qualified health professionals. A physical therapist, for example will provide support, expertise and design exercise programs (muscle relaxation techniques, for example) to help you deal with stress.

Learn to relax physically and mentally. A massage can help you release muscle tension, and it's best to ask your physical therapist if a massage is right for you. In many cases, this can help reduce stress, leaving you relaxed and rejuvenated. A massage is just one component of stress release, and it can be used in addition to full body strengthening and relaxation program.

Can Physical Therapy Train Your Brain?

Published on June 29, 2012 by: Renee Kirbs

We exercise to keep our bodies fit, but did you know that exercise can also train your brain? You have likely heard of the effect of endorphins on your mood, and you probably know that you feel better after exercising. Exercise can improve clarity, increase brain function, and possibly stimulate the formation of new brain pathways by restoring and stimulating nerve cells, called 'neurons'.

Mental exercises can keep you alert, and must be accompanied with physical exercises for best results. Exercise helps improve circulation in your cardiovascular (heart), pulmonary (lungs) and nervous (brain and spinal cord) system.

As one grows older, the human brain starts to lose nerve cells and this can result in varying degrees of mental decline. Exercise is one of the most effective ways to challenge your nerves. Your brain function is improved through mental stimulation as well as through physical exercise. The inevitable mental declines often associated with the aging process can be minimized with a well-designed exercise routine.

Exercise triggers communication between (and blood circulation to) brain cells, which interact with other parts of the nervous system. The processing system of the brain is challenged during workouts, as certain chemicals such as adrenaline are triggered.

Regular exercise can help keep brain cells healthy and functioning properly. An active lifestyle can improve mental focus, accelerate the healing process for patients with brain or nerve injuries and can reduce the risk of dementia as we grow older.

There is a strong correlation between physical exercise and good mental health as people age. Individuals who stimulate their nervous system through exercise tend to function at a higher level physically and mentally.

Exercise at low to moderate levels is best for training the brain. Very intense workouts can leave you exhausted physically and mentally. Ideally, you need at least half an hour of moderate exercise 3 times a week. Longer sessions may provide added benefit. You can also consider shorter, more frequent exercise during the day.

Moderate activities like brisk walking, hiking, biking, and swimming are beneficial, as are calming activities like yoga and deep breathing exercises. Your physical therapist will help you determine what's best for you.

If you want to maintain mental acuity well into advanced age, contact your physical therapist. Physical activity can help ready the brain for new information, leading to increased interest, improved attitude, and better learning outcomes.

Contact your physical therapist to learn more about how exercise therapy can help train your brain.