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Posted by on Jan 11, 2021 | 0 comments

Tips For Increasing The Amount Of Movement You Are Doing

So January is typically the time of New Year’s resolutions, so what I want to suggest to you is to start doing a little bit more movement this year. Even if you’ve got to stay home, there’s plenty of things that can be done at home, but movement is always the best healer. Movement is what keeps our bodies younger and functioning better.

So there’s a lot of different things we can do at home. Make a resolution just to do a little bit movement every day. Doesn’t have to take long. I think a lot of people fail on programs because they think they have to work out for an hour or so. You can get a good workout in in five minutes if you do the right things, but at least you’re moving.

So, there are a couple of things I’d like you to pay attention to this year. One thing is, start working on keeping your feet straight when you walk, run, or if you stair climb. That’s one problem that I see a lot in this clinic- people walk with their feet angled out. It causes problems from the bottom of their foot to the top of their head.  A lot of times people don’t even realize they are doing it, and that it is the cause of their knee pain. If you corrected your feet, a lot of times that will take care of the pain. So, practice this year keeping your feet straight when you walk. Toes pointed in the direction you’re walking, heel strike, then toe off through the first and second toes as you’re pushing off. Practice that.

Ideally, spend some time barefoot. That helps strengthen the bottom of your feet better. Your feet communicate with your brain. They help fire muscles reflexively up and down the whole chain because your foot is telling your brain where things are in space. So spend some time barefoot, focus on your feet. Focus on movement, commit yourself to five, six, 10 minutes a day, whatever it is, but take the time.

People tell me, “Well, I don’t have time to work out.” And if I was a smart Alec, I would say, “Well, do you shower?” “Yeah.” “Well, you make time for that, so…” People make time to do what they find as important. So, use your body, it’s the only one you got, start moving. In our videos this month, I’m going to show you a few easy-to-do, at-home exercises. If you have further questions, contact us at

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Posted by on Dec 9, 2019 | 0 comments

Proper Technique when Getting Up & Down From Sitting

Today what we want to talk about is how to get up and down from a chair, or, more specifically, a sitting position. It could be a chair, a bleacher, a toilet because that’s one motion and movement that everybody has to do. If you lose that ability, you won’t be walking anymore. And that’s, unfortunately, one of the things that a lot of older people have trouble with. They quit moving, then pretty soon they can’t get up and down from sitting and then they find themselves parked all day long.

Lisa and I see a lot of back pain patients, and that’s typically from poor back mechanics. Usually we don’t see them because of traumatic injury. It’s because their back has been breaking down from incorrect postures from how they move, sitting too much, getting up and down from sitting, and using poor techniques and postures. This was putting the stress all on their back.

So, we feel showing you how to get up and down properly is a very important move. It’s something that everybody needs to maintain throughout their life, just because they are going to sit and have to get back up from it. That’s a movement that we can’t get away from. All sit to stand is, or getting up and down from sitting, is a squat. People panic when they hear the word “squat”, but the bottom line is that’s a squat. It’s a body weight squat, and it doesn’t matter whether you call it a gym squat or getting up and down for sitting, the technique needs to be the same. What we’d like to do is show you a few different progressions to build yourself up to getting up and down from sitting.

Stay tuned to our YouTube Channel where we will show you three ways to properly get up and down from a seated position.

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As always, contact us here if you have any questions or concerns!

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Posted by on Jun 6, 2016 | 0 comments

The Perils of Sitting

perils of sittingWhen asked what I did over the weekend my usual reply is that I studied. It is what I enjoy because I love this profession. When I  learn something new that I can pass on,  I am excited about it. Thirty years ago I really felt like I had a decent amount of knowledge. Ask me today what I know and my answer is drastically different. You see, the more I study and learn, the more I find out how much I don’t know. I don’t look at this as going backwards, but as moving forward  – because once you think you know it all you quit learning. That being said, I have been studying the evidence on the perils of sitting. So today I want to share what I have learned.

Dr. James Levine, director of the Mayo Clinic-Arizona State University Obesity Solutions Initiative,  states:
“Sitting is more dangerous than smoking, kills more people than HIV, and is more treacherous than parachuting. We are sitting ourselves to death.”

There is research stating that sitting for as little as two continuous hours increases the the risk of heart disease, diabetes, metabolic syndrome, cancer, back and neck pain and other orthopedic problems. Too much sitting can shorten your life. An Australian study conducted in 2008 reports that every hour of television watched after age 25 reduces the viewers life expectancy by 21.8 minutes  By comparison, smoking a single cigarette reduces life expectancy by 11 minutes.

The typical seated office worker has more musculoskeletal injuries than construction workers, metal industry workers, and transportation workers. Sitting is as much an occupational risk as lifting heavyweight weights on the job. Sitting has been labeled a public health crisis. The World Health Organization ranks physical inactivity – sitting too much – as the fourth biggest preventable killer globally, causing an estimated 3.2 million deaths annually. Knowing this, does it make sense to go to the gym after sitting all day at a desk and then sit on machines and exercise? Not at all. Does that mean you can never use the machines. No, but use them in moderation. Standing exercises are a better choice.

When we sit for long periods, the muscles in our lower bodies literally turn off and become inactive. At the same time, we automatically adopt positions that don’t utilize the critical muscles and connective tissues that stabilize and support our trunk and spine. The result is compromised body function, which can cause a multitude of common orthopedic problems like back and neck dysfunction, carpal tunnel syndrome, and pelvic floor dysfunction. Our bodies adapt to the position that you assume for most of the day. So, if you sit and allow your back to round forward or arch backward, your tissues and joints will form sort of a cast around that posture, making it difficult to get in to better positions later. The positions we assume for most of the day impact the way we move the rest of the day.

A 2010 American Cancer Society study that followed 123,216 adults for 13 years showed that women who were inactive and sat for more than 6 hours a day were 94% more likely to to die during the period studied than those who were physically active and sat for less than three hours a day. Men who were inactive and sat for more than six hours a day were 48% more likely to die than there more active counterparts.

The problem can be summarized to three simple points.
1. We are not moving enough
2. We are not moving well
3. We are not performing basic maintenance on our bodies

There are some schools and workplaces that are adopting stand up work stations and desks. Dr. John Ratey, Harvard Medical School professor and author of Spark: The Revolutionary New Science of Exercise and the Brain, writes that the brain responds like muscles. “It grows with use and withers with inactivity. What’s even more disturbing and what virtually no one realizes is that inactivity is killing our brains – physically shriveling them”.

Next months article will deal with a plan to help combat this. Some of you may have desk jobs and have little control over your situation. For now, stand every thirty minutes and exercise on your feet. If you have any questions or concerns, or simply do not wish to wait, contact our office now so we can get you on a plan that will help combat the effects of sitting.

**Information for this article is taken from Deskbound: Standing Up To a Sitting World by Dr. Kelly Starrett with Juliet Starrett and Glen Cordoza.

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