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Posted by on Aug 15, 2022 | 0 comments

Do You Have Dysfunctional Breathing?



Today, we’re going to talk about breathing. We all know that we need to be breathing, but what a lot of people don’t know is most of us have dysfunctional breathing. Dysfunctional breathing can cause problems with spinal support, with motor patterns, with pain in the body such as shoulder pain, neck pain, incontinence, and pelvic pain. Breathing is very important, and what we want to go over today is a couple quick ways on how to assess your breathing, to give you an idea if you might be having a dysfunctional breathing pattern or not.

The first thing that we’re going to address is what’s called chest breathing, because a lot of people, without even realizing it, breathe into the top of their chest, not down to their diaphragm where they should be.

Because of this, neck muscles in the front can get over tightened, the muscles on the side of the neck that attach to the ribs can get overworked, so this could cause you headaches and be very detrimental to your day.


This can also cause poor posture problems, overdeveloped muscles in the front, pain in the neck, and you’re not using your lungs to the full capacity. A quick, easy test for this is you put a hand on your chest, put one on your lower abdomen and just take normal, easy breaths. Watch how you breathe. What moves first? If you see the first movement coming from your upper hand or more movement here then coming from your lower hand, you’re probably a chest breather. You want to see more movement at the hand down at your abdomen. There’s a pattern called paradoxical breathing, all that means is a lot of people when they breathe in, they suck their stomach in. That is incorrect because they don’t want to look like their stomach’s protruding.


Normal, good breathing means that your abdomen comes out. It’s like filling a balloon with air. When you breathe, you breathe all the way down into your abdomen. You come out and come back in, checking to see where are you breathing into – into your chest more or in your abdomen? That’s test number one. You can test that in standing and sitting positions. Getting in a couple different postures, and even to see if those postures change how you breathe. Because sometimes when you’re making more demands on the body, you may change your breathing pattern also.


The next one is functional residual capacity. All that means is how much air is left in the lungs after a breath. A test for that is you take a normal breath in and just a normal breath out. Then you hold your breath, pinch your nose, and you see how long that you can hold that before muscles start moving because you’re trying to get air in or you have to release your nose. So you would time that. That’s a test for the air that’s left in your lungs.


Now, a gauge to tell how you’re doing is if you can’t hold your breath in that position for less than 25 seconds. If you can’t, you may have a dysfunctional breathing pattern. Ideally, a good breathing pattern for that would be if you could hold it greater than 35 seconds.

The next test is total lung capacity. This is how much air you can hold. To test his, you’re going to take a breath in, a breath out, and then take another breath in, a deep breath this time. Pinch your nose, see how long you can hold your breath. This is for maximum time here, so even if you muscles start spasming or moving, trying to get air in, you don’t stop the timer until you actually have to breathe again. If you cannot hold it 35 seconds, you may have dysfunctional breathing.

Those are some quick tests to see how you are breathing. Subscribe and follow along to our YouTube channel where we will show you some exercises you can do to work on your breathing. For further questions, visit us at our website.

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Posted by on Jul 11, 2022 | 0 comments

Why Is It Important To Keep Your Thoracic Spine Mobile?


Okay, so what I want to talk about this month, is the thoracic spine. The thoracic spine, is from the base of the neck down to where the lumbar starts, so where your ribs are, all 12 ribs, so the thoracic spine ends where the bottom rib ends. So you’ve got the ribs attached to the thoracic spine. Your thoracic spine is designed to be mobile. Why this is important is because if you don’t have a mobile thoracic spine, that can be a cause in and of itself of shoulder problems, lower back problems or hip problems. If the thoracic spine doesn’t move like it’s supposed to, that can limit shoulder motions, it can limit your lower back, and it can limit your hip. So what we have found here, and through all our studies and all that with the gurus out there, is that you need to address the thoracic spine first and a lot of times, if you’re lacking in mobility of your thoracic spine, correcting that helps take care of other problems that you may not have even then have to work with.

Quick example: if Brian stands here and he’s got good motion through his thoracic spine and he raises that arm, he can raise that arm all the way up no problem, but if he rounds that thoracic spine forward, now raise your arm up. He can’t go all the way, because this is not worked out now, because that’s not allowing it. So that looks like a shoulder problem, but it’s the thoracic spine that is limiting that. So, do that again, Brian, please. Now just straighten your thoracic spine, and then the motion comes back. So my point is that sometimes we look at the wrong place and try to treat it, regaining the, or trying to fix the problem when we haven’t really determined, where is the actual problem coming from.

So that’s why the exercises this week, we’re going to be addressing how to regain and focus on the mobility of these thoracic spine. You will not need any equipment, these are easily done at home. Make sure you subscribe to our YouTube channel so you don’t miss a thing.

If you have any questions about this or any other type of pain, contact us today.

If you have further questions, contact Brian at wherever we’re at, Fitness4LifePT.com.

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Posted by on Jun 14, 2022 | 0 comments

Why Functional Testing Is Important

This month, what we want to talk about are some functional tests that are applicable to everybody. This is a way of testing and seeing how ready are you for movements and how secure are you with movements. We are also looking for how confident you are with basic movements. In our next series of videos, we’re going to show you some easy ways just to test yourself, which will help highlight any areas that you may need to find that you have to work on.

This is called Functional Testing. It’s going to be testing your balance. It’s going to be testing your mobility. It’s going to be testing your ability to stay in good control because the motions you’re going to be doing are things you have to be aware of and do in everyday life. So, we want to give you some tips on that and show you what you could do. It’s also a way of pointing out what areas you may be weak in or may need to work on for injury prevention, and for continued mobility as we go through the aging system.

Without further ado, we’re going to show you some of these tests.

You will not need any equipment, these are easily done at home. Make sure you subscribe to our YouTube channel so you don’t miss a thing.

If you have any questions about this or any other type of pain, contact us today.

 

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Posted by on May 16, 2022 | 0 comments

Why You Should Pay Attention To Shoulder Health And Posture

 

Today we are talking all about shoulder health and posture. This area is going to include your neck as well as the shoulders themselves. It’s also going to include your upper back and your lower back. What we are seeing a lot of, since so many people now are sitting at computers all day long or staring at their phones for long periods, are forward rounded postures. They’ve got rounded shoulders, their shoulders come forward, their head protrudes forward, and their shoulder posture is very poor. Then they come in and tell us they’ve got shoulder pain, or they’ve got neck pain, or back pain.

We ask them, “How often do you get up from sitting?” Some of them say they haven’t got up all day.
They may be sitting there five, six, seven hours in that same position. So things are breaking down. Postures are breaking down. The bottom line is most of us in today’s world spend so much time in a forward rounded position, even walking, being on your phone, reading, your computer work, that neck, that our necks, shoulders and backs are breaking down.

With that in mind, we’re going to show you some shoulder exercises you can do to help prevent pain, as well as strengthen the muscles to help with your posture. You will not need any equipment, these are easily done at home. Make sure you subscribe to our YouTube channel so you don’t miss a thing.

If you have any questions about this or any other type of pain, contact us today.

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Posted by on Mar 14, 2022 | 0 comments

Lower Body Exercises For Pain Management & To Stay In Shape


This month we’re going to talk about a few more exercises that you can be doing at home. Great for runners, great for general knee pain, great just to help keep you in shape. As always, exercises are only good if you do them, so we like to come up with exercises that you can do at home. It doesn’t take a lot of time to do, but they can have a lot of benefits in the long run for you. A lot of times, people are going to be getting out running now. They’re biking, walking, etc. Some of the exercises we are going to go over this month will be excellent for that. We are going to focus on working the lower extremities.

I always believe, as does Brian,  is that if you don’t have good lower body, it doesn’t matter how big your arms are because you still can’t get from point A to point B. You need the lower body, so we put a lot of emphasis on lower body exercises. This month we’re going to focus on some more lower body exercises that you can do at home, and make them as easy or as difficult as needed depending on your skill level.  Like I said, you don’t have to be a runner. You don’t have to be an athlete. It’s good for just general health because you’re always going to have to be able to get up and down from a sitting position. You need those legs!

So in our next set of videos, we will show a series of exercises – all that you can do from home – that will help your lower body no matter your skill level. Stay tuned to our YouTube channel as we give you a few exercise suggestions that can help with it. We’ll go over them here in the next few videos. 

If you have you further questions, contact us at Fitness4LifePT.com.

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Posted by on Feb 14, 2022 | 0 comments

What To Do Before Total Knee Replacement Surgery


Hey there, Mark and Brian here, somewhere in this realm of Fitness4LifePT. Today, we’re going to bring you some information about knee replacement.

There’s a lot of total knee replacements done every year. Here’s some advice we want to give you if you know that you’re going to be getting a total knee replacement. The best thing you can do before having a total knee replacement is to do prehab exercises. Train before you have your surgery, because if you train those muscles, that joint, before you have your surgery, you come through a lot better. Things that you need to think about and work on, number one is that whatever range of motion you typically have before your surgery is the motion you’re going to retain afterwards. So with that in mind, it becomes important that you try and increase your range of motion if you do have a deficit so that when you do have a total knee replacement, you’re going to come out with full range.

This is an important one because a lot of times, Brian and I will see when they come in to us after having a knee replaced, our patients can’t fully straighten their knee and for sure they can’t bend it. However,  we’re always more  concerned with the straightening first, because if you don’t get your knee straight, you’re always going to walk with a limp, your gait is going to be altered,  and it can start affecting other muscles. Range of motion is primary. We have had patients in here that prior to surgery could not bend their knee past 60 or 70 degrees. After surgery, because they were working out, worked on the range of motion, worked on some strengthening exercise to keep those muscles strong, they were a lot better after their surgery. So what’s recommended? Do some prehab!

To give you a couple ideas for a range of motion, range of motion means how far you can straighten and bend it. I want to give you a couple numbers. When you walk, you need 70 degrees of bend. So to walk normal, that’s the kind of range you need. To go downstairs, you need a hundred degrees. A hundred degrees range of motion is a good goal to have before you go into surgery, at least, because you need that for function.

Second thing is being able to bend your knee while you’re sitting, your knee isn’t hanging out like if you’re in a movie theater in the aisle. Something that you need to keep in mind, is to train for a surgery. That’s our opinion. There’s a lot of medical professionals out there now that will actually prescribe prehab before their surgery because they know that you will do better. 

So in our next set of videos, we will show a series of exercises to help you prepare for your total knee replacement surgery. If you have further questions, contact us at fitness4lifept.com.

 

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