Pages Menu
Categories Menu

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.

Subscribe to our YouTube Channel!

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

Read More

Posted by on Apr 22, 2019 | 0 comments

Ways To Keep Exercising While On Vacation

We have reached that time of year where everyone is starting to go on vacation. If you are someone who exercises regularly, this can present a challenge to your schedule. You may not have access to a gym while on vacation, or you may not have the ability to bring any equipment with you.

Even while on vacation, it is important to keep building strength in your lower body. Keeping your legs strong and mobile is important to maintain good health. You can have the most in shape arms, but your legs are what get you around.

Stay tuned to see various exercises you can do while on vacation that require no equipment or fancy gyms.

Make sure to subscribe to our YouTube Channel!

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

Read More

Posted by on Apr 3, 2017 | 0 comments

3 Exercises You Must Do To Avoid Injury

 

There are three exercises that are very important that are not only gym exercises, but also functional movements. Most people don’t realize they are already doing these exercises every day. The important thing is to do them correctly so you can avoid injury. These exercises include:

Squatting – this is a primary movement. You squat every day. It is not just a gym exercise, but a movement you do every day when you sit in a chair or get up and down off a toilet. The technique is the same.

Dead lift – this is something you do every day. Picking up a bag of groceries, a pet, a child or any time you pick something up off the floor. You are going to do a dead lift every day anyway, so learn to do them correctly.

Single leg squat – also very important to train. When you walk, run or stair climb, you are doing this movement. The only difference is what depth you are going to. You are still functioning on one leg, so you need to get this movement down correctly as well.

If you master these three movement patterns, either in the gym or at home, you will avoid injury.

To learn more about these movements, or if you have further questions, contact us at the office any time.

 

 

Read More

Posted by on Jan 5, 2016 | 0 comments

Tips For Starting A New Exercise Program

“If you don’t know where you’re going, any road will get you there.” — George Harrison

January is the time when many people make a resolution to start a new exercise program. It is a time the gym regulars hate – because for the next two or three months their gym will be overcrowded with the resolutioners. However too many figure that if they are only going to work out for a couple months why bother at all. I am here to put a stop to that and give you some tips on how to start an exercise program you will stick with.

The first thing to look at when starting an exercise program is to be realistic with yourself. You know yourself better than anyone, so ask yourself:  What will I realistically do? It doesn’t matter what the trainer says, what the recommendations are from the latest Internet program, or what guru you are following says.

Why? Because a program is only good if you do it.

If someone says you have to work out 60 minutes three days a week and you know you can only motivate yourself for 15 minutes three days a week, then you aren’t going to stick with your program very long. But the key is this: it isn’t the amount of time spent exercising, it is the quality of time spent along with being consistent with whatever program you decide to follow. Fifteen minutes of quality work two or three days a week will take you further than a sixty minute program that you do hit and miss and eventually not at all. In addition, too many people skip a workout because they mistakenly think that if they don’t have an hour to spend, it won’t do them any good. If you have the right guidance you can get a good workout in five minutes. Remember, a little goes a long way when it is done on a consistent basis.

The second thing is to take into consideration your current fitness level. If you scored four touchdowns in the game during high school, ala Al Bundy, and haven’t done anything since, you don’t want to start with the most difficult form of an exercise. What I often see happen is that a person decides they want to get back in shape, however a cup of coffee is the most they have lifted in twenty years. Aside from getting out of the chair, they have been nonstop sitting at their desk for the last eight hours a day at work, and don’t do much more when they get home. They get with a well meaning trainer, or a friend who has been working out, or they read about a program online and they jump in with both feet only to find that the chosen exercises are way to hard for a beginner. A valiant effort is made, but is not successful. The exercise or exercises feel like they are way out of their reach and discouragement follows. To add insult to injury, during the next day or two they feel like a truck ran over them so their attempt to get in shape comes to a screeching halt.

So what is the solution?

Know there are many regressions to exercises. You don’t start with the hardest version, start with the easiest version. Be successful and slowly progress from there. Example: a regular push-up on the floor is too hard for most, but standing with hands against a wall  and doing a push-up is very doable.

Lastly be realistic with your goals. An exercise program isn’t a one size fits all. Don’t get caught up in what other people are doing. I would rather see someone with less genetic potential make the most of what they have than the person who has all the right stuff but doesn’t maximize their potential. Know yourself and be realistic with what you will do in order to be consistent with a program that fits you and your current fitness level. There are many variations of standard exercises. Find the variation that allows you to be successful and still be able to move the next day. Start a program now in this manner and you shouldn’t have to make a resolution again next year because you remained consistent all year. Bottom line: “Move well, move often.” — Gray Cook

Read More

Posted by on Nov 10, 2015 | 0 comments

Are Squats Really That Important?

The Truth About Squatsphotogallery_exercise_ideas_for_seniors_03_full

Have you ever been told squats are bad for you? Have you ever been told not to do squats they will hurt you? Have you ever been told not to squat deep.?  As a physical therapist I hear this quite often from new patients. So the bad news for me is: I get/have to be the one to tell them they can never sit in a chair or on a toilet again. Why? That a squat. Getting up and down from chairs, toilets, bleachers is a squat. Calling it by another name doesn’t change the fact that it is a squat.

What’s my point?

Squats are a functional movement pattern. The elderly especially have difficulty getting in/out of chairs. If you don’t do it you lose it. It gets harder and harder for them to get up and down. Pretty soon they aren’t doing it at all and then they become chair bound which really isn’t good for their health. But too much sitting is a whole other set of problems. There are many ways to practice squats besides the traditional gym back squat. For instance putting a bar on your back and squatting. You can also put a chair in front of your kitchen sink and hold on to the counter and then sit back and just touch the chair with your rear end without actually sitting is a great way to start exercising the squat movement. Start off with five repetitions. Of course they have to be done correctly which is a whole other article.

A physical therapist can help.

Remember an exercise is only bad if it is done incorrectly. Practice makes permanent. Imperfect practice yields imperfect results. Therefore anytime a person sits it is an opportunity to do it correctly. Another benefit of the squat is the amount of muscles used in the body. Hips, knees ankles, and feet are involved in the movement while the back and abdominals are working to stabilize the body. Joints are moved through a full range which is good for joint health, and muscles are stretched under a load which means that they are able to control the movement. The best exercises are the ones that use the most muscles at once since they all work together anyway instead of in isolation, and using full range of motion. Squatting deeper than chair height is even better because the muscles are stretched more. The joints are taken through a greater range of their natural motion and the body will be stronger in a lower position. A full squat is important because it is a movement pattern we were born with. To get off the floor as an infant we squatted without being taught. Full range, butt to ankle. The only reason you lose it is if you stop doing it. So in the beginning we could all squat. Get back to it.

“Life goes on within you and without you” George Harrison. Make it a good life.

FYZICAL THERAPY AND BALANCE CENTER is unlike any therapy clinic you’ve been to before. At FYZICAL, our highly skilled, compassionate team of physical therapists are 100% focused on achieving optimal health and wellness for you so you can get back to living the life you enjoy. Unlike other therapy clinics, you will receive a specific program designed uniquely for you.

Contact us today to learn more on how we can help you!

Read More