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Elbow

Standing Desk Exercise Rx

Work Station Transition Training

As a physical therapist making his living taking care of people with pain problems and physical limitations caused by prolonged sitting, I am an avid promoter of standing desks.  Over the last five years, the prices of standing desk products have come down and the variety has increased.  Manufacturers now permit a 30 day “no risk” trial.  Try a standing desk for thirty days and then ship it back if it does not meet your needs.  I encourage anyone who must sit for more than five hours a day to convert some of those sitting hours to a stand up desk.  Employers are now aware of the benefit of standing desks and actively encouraging their use.  It can take some time to become accustomed to working at a standing desk.  I have three training tools that can help make working at a standing desk easier.  Read this article and watch the video for a demonstration of how to use each product.

Foot Care With a Spiky Ball

The bottom of the foot is a busy intersection of muscles, tendons, ligaments, fascia, and nerves.  Heel and plantar pain are common reasons we see patients in the physical therapy clinic.  Foot pain problems can take months to fully recover.  A little proactive soft tissue treatment will bulletproof the feet from overuse injury and pain.   A spiky ball is a small sphere with fairly aggressive projections.  Take off your shoes and give your peds a little love by rolling the bottom of your foot over a spiky ball.  Spiky balls come in various sizes and resistances.  I have found the smaller (2 ½ – 3 inch) and firmer models work the best for my foot.  Most people report that it “hurts good” and often get one for work and one for the home office.  Most spiky balls cost around seven dollars.

Posture Correction With Resistance Bands

If you have been a long-term seated data input warrior, you have probably been infected with the i-hunch virus.  As we get older, the muscles that hold the thoracic region tall and pull the shoulder blades back tend to get weaker at a faster rate than other muscles.  Prolonged standing is going to be challenging without some remedial rebooting of the software that holds you tight and tall.  I keep a ¼ inch superband (nine dollars from performbetter.com) at my desk and perform two upper body postural strengthening exercises.  Posture restoration takes some time so work on these drills every day for at least three months.

Band Pull Aparts

Choose a resistance band that allows you to perform a complete set without reaching failure.  The force produced by the band becomes greater as you travel through the movement so avoid a band with a strong resistance.   The tempo of the movement should stay smooth and steady.

Stand tall with the chest proud and the head pulled back.  Do not arch the upper back.  Tighten the abdominal muscle and keep the front of the rib cage down.  Hold the elbows fully extended and the wrist in neutral.  You can use either a palms up or a palms down arm position.  Individuals with some shoulder wear and tear may feel better with a palms up position.  Hold the arms up to 85 degree shoulder flexion and start with a low level of tension on the band.  Concentrate your efforts on the muscles between your shoulder blades as you pull the band apart and bring the hands out to the side.  Let the band stretch across the chest and pull the hands behind the body.  Tempo: Two counts- pull the band apart. Two counts- hold at end range. Two counts- return to the starting position.   Repetitions:  10 – 20 repetitions.

Postural Band Aid

One of the most convenient and easy to perform postural correction activities is an exercise I call the postural band aid.  Take a short length of therapy resistance band and stand up.  Assume a tall posture with a proud chest and the head pulled back.  Hold one side of the band in each hand with the palms up.  Keep the elbows by the side and bent to 90 degrees.  Pull the band apart so that your arms form a letter W with your arms and body.  You should feel a tightening of the muscle between your shoulder blades.  Hold the band apart for three counts and then slowly release back to the starting position.  Perform ten repetitions.

Dynamic Core Stability With Dynamax Medicine Ball

Physical therapy patients and fitness clients often complain of lower back fatigue when using a standing desk.  Solve this problem with some dynamic stabilization training.  Place a Dynamax medicine ball or an under inflated basketball under the desk and take turns elevating one leg up onto the ball.  The round ball creates a degree of instability that kicks in the stabilizers of the pelvic girdle and lower back.  Changing position and relieving stress on the joints in the pelvic girdle and lumbar spine can help abolish symptoms of fatigue.  It is one of the reasons your local saloon has a place to rest your foot when you belly up to the bar.  The majority of standing desk users report an improvement in symptoms using this simple alteration in stance.

Watch the video here

Michael S. O’Hara, PT, OCS, CSCS

 

The Cumulative Effect of Activity

Many people are put off from starting an exercise routine because they are overwhelmed by the time commitment they feel is necessary.  Fitness magazines, exercise experts, and everything on youtube preaches–

–30 minutes of cardio three times a week

–45 minutes of strength training twice a week

–150 minutes of exercise per week

Most of this well-intentioned advice is wrong.  Nearly everyone can derive significant benefit from short bouts of fitness activity that are performed on a consistent basis.  Walk for five minutes twice a day.  A simple routine of two strengthening exercises will take no more than five minutes.  Climb the stairs in your home three times once a day.  Practice getting up and down of the floor.  Stay consistent with a routine of short exercise bouts and you will be healthier and stay independent for a lifetime.

More research has demonstrated the beneficial effect of short exercise sessions interspersed throughout the day.  Read the March 28, 2018, New York Times article by Gretchen Reynolds, Those 2-Minute Walk Breaks?  They Add Up.  View the article: https://www.nytimes.com/2018/03/28/well/move/walking-exercise-minutes-death-longevity.html

Mike O’Hara, PT, OCS, CSCS

Are You Ready?

Spring At The Physical Therapy Clinic

The weather is warming up and soon we will leave the heated, insulated, safety of our home gyms and fitness centers.  The spring migration back to tennis, soccer, pickleball, golf, fitness running, ultimate Frisbee, and stadium steps will begin.  My physical therapy question is– Are you ready for these new challenges?  Has your fitness program prepared you to withstand the rigors of these spring endeavors?  This checklist should help you answer the question.

Have you been performing most of your fitness activities in standing?
Nearly every sport and most household chores are performed in a standing position.  During most of my visits to commercial gyms, the majority of the activity I witness is in the supine, seated, or heavily supported positions.  If your goal is to move better and remain free of injury, then 90% of your exercise should be performed in standing.

Do you practice moving in all directions?
Nearly every sport involves moving side to side, forward-backward, and in a rotational pattern.  Basketball, soccer, golf, and tennis all require you to accelerate and decelerate movement in all directions.  Most gym activities are predominantly sagittal plane– forward and backward.  You ride on the elliptical, spin the bike, and run on the treadmill for months, and your spring visit to the tennis court results in a twisted ankle because you are unfamiliar with side to side movement patterns.

Have you been working on better balance?
Balance is a skill that tends to deteriorate with age, injury, and a sedentary lifestyle.  Many commercial exercise machines take all balance demands away.  The elliptical, spin bike, recumbent bike, rower… all are heavily supported.  Proficiency with single leg stance balance prevents injuries and improves performance.  The older and more deconditioned you have become, the more your fitness program should include single leg stance balance training.

Do you perform any explosive exercises?
We get slower before we get weaker, and life is an up-tempo game.  We need to perform exercise that enhances quickness and improves control of deceleration forces.  What you do in the gym is reflected in how well you can move during activities of daily living.  If you continually exercise at slow tempos, you will get better at moving slowly.  If you train explosively, you get better at moving at faster speeds.  The capacity to decelerate a fall requires fast reactions.  Gracefully traveling up the stairs and getting out of the car are only improved with exercise that enhances power production and speed of movement.

Michael S. O’Hara, PT, OCS, CSCS

Advice From The Experts At Fenton Fitness

Tara Parker-Pope wrote a great article in the October 17, 2016 edition of The New York Times entitled “The 8 Health Habits Experts Say You Need in Your 20s.”  While I agree with some of these recommendations, we at Fenton Fitness and Fenton Physical Therapy have some suggestions of our own.

#10–Establish A Veggie And Protein Habit

One of the biggest deficits I see in many food logs is the lack of protein consumed.  We have been conditioned to snack on high carb/highly processed food, so eating more protein can be a difficult shift.  When I do see protein, it’s in the higher fat varieties of sausage, bacon, burgers, etc.  It would benefit younger individuals to start adding healthy doses of protein to their diets as soon as they are responsible for their own food preparation.  Shoot to have some form of lean protein as the base of your meal along with a couple of servings of vegetables. Once you have that base (taking up ½ to ⅔ of your plate), then you can add in whole grains, starchy carbs, fruits, dairy, healthy fats, etc.  Protein increases your metabolic rate more than any other nutrient, aids in recovery, helps build and maintain muscle mass, and much more.  We recommend 25-35% of total calories to come from protein, or 0.8-1gram/pound of body weight.  Most individuals should shoot for 4-8 servings of vegetables per day as well.

-Jeff Tirrell, CSCS, Pn1

To read the article, click on the link below:

http://www.nytimes.com/interactive/2016/10/16/well/live/health-tips-for-your-20s.html?_r=0

 

 

Advice From The Experts At Fenton Fitness

Tara Parker-Pope wrote a great article in the October 17, 2016 edition of The New York Times entitled “The 8 Health Habits Experts Say You Need in Your 20s.”  While I agree with some of these recommendations, we at Fenton Fitness and Fenton Physical Therapy have some suggestions of our own.

#9–Build Muscle

Much like strength, muscle mass is often not prioritized until it is largely too late.  Though you can still build muscle at an older age, it is much more difficult.  Muscle mass is highly correlated with strength which is correlated with power.  All of these tend to decline substantially at around age 30.  If you take advantage of your hormonal environment and your recovery abilities in your 20’s, you can stockpile a good amount of muscle for the rest of your life so that you can keep doing everything you want as you age.  More muscle also means a better and healthier metabolism which means less accumulation of unwanted body fat and overall better health. The best way to build muscle mass is through resistance training with gradual increases to volume (weight x reps x sets) over time along with a moderate to high protein intake.

-Jeff Tirrell, CSCS, Pn1

To read the article, click on the link below:

http://www.nytimes.com/interactive/2016/10/16/well/live/health-tips-for-your-20s.html?_r=0

 

 

Advice From The Experts At Fenton Fitness

Tara Parker-Pope wrote a great article in the October 17, 2016 edition of The New York Times entitled “The 8 Health Habits Experts Say You Need in Your 20s.”  While I agree with some of these recommendations, we at Fenton Fitness and Fenton Physical Therapy have some suggestions of our own.

#8—Eliminate Liquid Calories

One of the easiest ways to improve nutrition is to eliminate liquid calories from the diet.  Liquid calories for young people can come in many forms including coffee drinks, alcohol, pop, smoothies, juice, energy drinks, etc.  Most of these items offer very little nutritional benefit, are highly correlated with increased body fat, and don’t cause the same amount of satiety (feeling of fullness) of their calorie matched food equivalents.  Over the last decade working with individuals on their nutrition, I have seen magical transformations simply by eliminating calories you can drink.  Rather than wait for the body fat to pile on and your insulin sensitivity to be shot, avoid this pitfall early in life.  Opt instead for more water, plain tea, or diet soda if you can’t resist something sweet and fizzy.

-Jeff Tirrell, CSCS, Pn1

To read the article, click on the link below:

http://www.nytimes.com/interactive/2016/10/16/well/live/health-tips-for-your-20s.html?_r=0

 

 

Advice From The Experts At Fenton Fitness

Tara Parker-Pope wrote a great article in the October 17, 2016 edition of The New York Times entitled “The 8 Health Habits Experts Say You Need in Your 20s.”  While I agree with some of these recommendations, we at Fenton Fitness and Fenton Physical Therapy have some suggestions of our own.

#7—Go Easy On Caffeine And Sleep More.

Caffeine is one of the most widely used drugs in the United States.  We consume it in coffee, tea, pop, energy drinks, and sometimes even in pill form.  We often consume caffeine to help us feel more awake and alert or to elevate our performance.  Often times, this is done in an effort to undo the lethargic effects of inadequate sleep.  Unfortunately, many people are sensitive to caffeine.  These individuals can experience increased heart rate and/or blood pressure which puts extra strain on the cardiovascular system.  All the caffeine in the world will not make up for the poor hormonal profile which results from low levels of sleep and eventually leads to decreased muscle mass and increased fat mass.  In addition, the stimulating effects of caffeine wear off over time and your body requires more and more to create the same effect.  It is far better in your 20’s to establish a sleep and waking routine that allows you to consistently get 7-9 hours of sleep each night.  The well-formed habit will then be easier to maintain as you age and adopt a more complicated schedule with work, kids, a spouse, etc.

-Jeff Tirrell, CSCS, Pn1

To read the article, click on the link below:

http://www.nytimes.com/interactive/2016/10/16/well/live/health-tips-for-your-20s.html?_r=0

 

 

Advice From The Experts At Fenton Fitness

Tara Parker-Pope wrote a great article in the October 17, 2016 edition of The New York Times entitled “The 8 Health Habits Experts Say You Need in Your 20s.”  While I agree with some of these recommendations, we at Fenton Fitness and Fenton Physical Therapy have some suggestions of our own.

#5—Get Strong.

Too many people (women in particular) place high priority on being “toned” and, therefore, funnel training time toward aerobic-based cardio activities like jogging, the elliptical, and group aerobics classes.  Any added resistance comes in the way of foam coated dumbbells, weighing less than most purses, for 2-3 sets of 12-20 reps, training primarily muscle endurance.  There are so many problems with this approach, but I will just touch on the most significant.  First, if your goal is to appear “toned,” the best way to get there is to have more muscle and/or less body fat.  The most efficient way to accomplish this goal long term is to build up your strength, so that you can do more work in less time over the coming years and decades.  The more work you can perform, the more calories you will burn, and the easier it will be to keep body fat off.

Secondly, real strength training (when you lift more weight over time) is one of the best tools for maintaining muscle mass, tendon/ligament strength, and bone density.  There is a narrow window in your life, which tends to peak out in your mid to late 20s, when it is significantly easier to build and maintain bone density and accumulate more muscle mass.  These tissues, by and large, need to last you the remaining 6-8 decades of your life so don’t wait to not have them to start thinking about them.

Finally, strength is one of the best tools we have for maintaining a high quality of life and staying out of a nursing home.  It might not be top priority or sound sexy when you are 21, but it will be largely too late when you are 61.

To hear Tom and Barb Doescher’s advice, see the video here: https://youtu.be/ce_n4ZF6HPg

-Jeff Tirrell, CSCS, Pn1

 

To read the article, click on the link below:

http://www.nytimes.com/interactive/2016/10/16/well/live/health-tips-for-your-20s.html?_r=0

 

 

Advice From The Experts At Fenton Fitness

Tara Parker-Pope wrote a great article in the October 17, 2016 edition of The New York Times entitled “The 8 Health Habits Experts Say You Need in Your 20s.”  While I agree with some of these recommendations, we at Fenton Fitness and Fenton Physical Therapy have some suggestions of our own.

#5—Stay Mobile.

We’ve all heard the cliche “use it or lose it,” and when it comes to mobility, nothing applies more.  The human body is incredibly adaptable, and if you don’t regularly take your joints through their full range of motion, the ill begin to lose it.  Look at any infant or toddler and you will notice how mobile they are (though they lack lots of stability).  We all start off with this range of motion but many of us manage to lose it somewhere along the way.  Notice I said mobility and not flexibility.  Mobility requires that you can control your body through these full ranges of motion.  The best way to maintain mobility is to utilize as large a range of motion as possible when doing things like squats, lunges, push ups, pull ups, etc.  Also, try incorporating different rolls, crawls, and get ups to keep things moving and stabilizing properly.

To view a client performing a Turkish Get Up which is great for mobility, click here: https://youtu.be/bQl8P6YuGMw

-Jeff Tirrell, CSCS, Pn1

To read the article, click on the link below:

http://www.nytimes.com/interactive/2016/10/16/well/live/health-tips-for-your-20s.html?_r=0

 

 

Advice From The Experts At Fenton Fitness

Tara Parker-Pope wrote a great article in the October 17, 2016 edition of The New York Times entitled “The 8 Health Habits Experts Say You Need in Your 20s.”  While I agree with some of these recommendations, we at Fenton Fitness and Fenton Physical Therapy have some suggestions of our own.

#4—If it hurts, stop.

 

The presence of pain neurologically alters how you move.  Pain will muck up your neuromuscular system and lead to even greater problems after the pain is gone.  We see this in physical therapy patients all of the time.  The limp persists after the knee pain is gone.  The lower back pain resolves, but the patient will be unable to engage the gluteal muscles or fire the hamstrings.  Exercising while experiencing pain can cause other orthopedic issues that are far worse than the original problem.  Be smart, listen to your body, resolve the pain, and then get back to training.

-Mike O’Hara, Physical Therapist for the last 32 years.  Fitness coach and board certified orthopedic specialist 

To read the article, click on the link below:

http://www.nytimes.com/interactive/2016/10/16/well/live/health-tips-for-your-20s.html?_r=0

 

 

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