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Are You Lacking Mobility?

Mobility & Movement is a FOUNDATION of Health!

All tissues in the body from joints, muscles, bones, organs, and even the nervous system relies on physical activity and movement for health.

But Most American’s Lack Mobility in the:

  • Hips
  • Ankles
  • Spine

Unfortunately, accelerated “Wear & Tear” & Arthritis can be the result of a stiff non mobile joints.

A recent study showed children and adults spend approximately 7.7 hours per day more than half of their waking time being sedentary (U.S. National Health and Nutrition Examination Survey: NHANES)

According to CDC statistics only 23% of Americans 18-65 meet the recommended guidelines for daily activity. Adolescents age 6-17 years of age fair slightly better 24%in meeting the guidelines of 60 minutes of exercise per day.

Obesity a major risk for many unwanted health conditions, has increased worldwide by 27.5% in adults and 47.1% in children/Adolescent in last 33 years (Medical News Today )

These day diversity of physical activity and play is less common.

I have observed physical problems in kids like headaches and back pain in my practice more frequently in recent years.

For a body to be healthy and capable of “Moving Well” requires mobility sounds intuitively obvious.

However,

most lack mobility in their hips, ankles, spines, and shoulder girdles adversely effects different activities.

A lack of hip flexion and ankle mobility negatively impacts the ability to squat, lifting from the ground, and how well we are able to sit in a chair or on the floor.

When a person is not sensitive or having pain, a lack of mobility is experienced by feeling “stiff” and movements are more difficult.

If the individual is sensitive and having pain, mobility deficits are experienced as discomfort or even pain during or after the activity.

In addition,

a lack of mobility in large joints and the spine can lead to premature degeneration, arthritis, or even pain.

Fortunately Mobility can be easily improved with a little Sweat Equity

Here is are a few way to improve YOUR MOBILITY

Check the VIDEO Out Here;

Here is another one for Addressing the MOST COMMON Mobility Deficit!

Check it Out Here:

The better the body works the easier it is to move well, injuries occur less frequently, and degeneration occurs more slowly.

The better we feel the easier it is to be active.

The more active we are the more energy we have.

The more energy we have the better we feel.

The better we feel the easier it is to make positive choices and pursue what makes us happy.

The more positive choices we make the better we feel and the more momentum we generate towards what matters to us and a healthy active life.

Restoring Mobility is a MAJOR area of Focus in Our Programs.

And It Should Be Something YOU work on REGULARLY!

Not only for Injury Prevention..

But because It’s FUN!

If you are suffering from a Lack of Mobility and or “Stiffness” We Can Help.

If Fitness is Your Concern:

The Fit to Thrive program

is designed to help people prevent injuries and to provide the foundation needed to feel their best and maintain their health long-term.

If Healthy Habits & the Bigger Picture is Your Concern:

The Transformation Academy is designed to help you build the “Systems & Habits” to be balanced & healthy long-term

 

Getting Over Setbacks & Challenges Quickly!

Ever wished you had a good way to get back on track after Challenges & Setback come our way?

Injuries Happen, Loved Ones Have Issues, Work Problems Come UP, etc..

How Do you Overcome and Move Forward?

Here is a Framework to help you make progress right away and get past it quickly!

To be more Resilient and Succeed!

Check Out the VIDEO Here:

When something happens like an injury.  The longer we think about and focus on it without taking action.

It spikes our cortisol level and affects our inflammatory markers in the blood, which tends to make things hurt more.

It adversely effects our mood and lower’s Testosterone Levels.

The End Result is we don’t feel Good.

And if we’re paying attention to what we wanted to be different, the comparison  of what we thought should happen.

Then we don’t really Move Forward.

It doesn’t help us get into a MINDSET where you can move past it.

The first step in overcoming challenges..

is to let go and decide that I’m not going to focus on what it should have been.

Second, is decide you are going to move past it and what actions you are going to take.

Look to LEARN from the Experience.

To COMMIT to do whatever is needed!

To AVOID focusing on what it SHOULD Have Been, or Could Have Been, and Move Past IT.

Use it as a LEARNING Experience.

If it was a FAILURE in your MIND.

NOTHING is a Failure unless, you FAIL to LEARN from IT!

DECIDE to Move Forward.

To CHOICE to view it from a GROWTH Mindset.

Second, is to FOCUS on What You Want & Where You Want to GO.

Do you want to get over that injury?

Do you want to change something in your life?

Make What You Want Your  goal!

Focus on IT and Take the Steps Needed to Get IT.

It is Like Inputting directions into your GPS.

First, you have to know where you are. Okay?

Then you need to Know exactly where  you want to go, WHAT you want to achieve..

and What Needs to be Done to Get THERE.

Then you can come up with the ADAPTABLE Route to Get There.

Injuries and Setbacks Always take Effort & Hard Work to Overcome.

Be WILLING to put in the WORK,

Take the ATTITUDE that in time,

Whatever happened will be one of the BEST Things that ever happened to you.

Do What is Needed to Make the Outcome Positive.

Next is to be OPEN.

To the IDEA that better things are right behind it.

Be open to the next door that opens when one closes.

Be willing to SIEZE the OPPORTUNITY and Embrace IT.

Be willing to PIVOT,

be willing to change your Direction and willing to CHANGE Yourself.

Be ADAPTABLE, Willing to CHANGE, be

Willing to figure out a NEW ROUTE, to get where you want to go.

Be FLEXIBLE and willing to PIVOT to get the Results you WANT.

If you are suffering from Pain, Injury, or Weakness We Can Help!

If Pain or an Injury is Your Concern:

Thrive Physical Therapy

If Fitness is Your Concern:

The Fit to Thrive program

is designed to help people prevent injuries and to provide the foundation needed to feel their best and maintain their health long-term.

If Healthy Habits & the Bigger Picture is Your Concern:

The Transformation Academy is designed to help you build the “Systems & Habits” to be balanced & healthy long-term

Our MOST Important IQ Where DO YOU Stack UP?

Arguably Our MOST Critical IQ is Less Frequently Talked About!

Of the three major IQ’s what’s the most important?

I would argue is the one that doesn’t get talked about a whole lot!

It is your movement IQ! What the heck is that?

That is how well can you do the things that you have to do;

sitting, standing, walking, going up & down stairs, carrying groceries, etc. during your normal daily activities

Or the things you love to do, like biking, hiking, participating in a sport activity.

Can you do those things easily?

Or do you pay for them after the fact? Do you get hurt when you do them?

Are you sore for a week after or do they feel good?

This is a good way to measure it!

Do the activities feel Easy or do you “Pay For IT” with a lot of residual?

Chances are,

If you feel good your “Movement IQ” is probably pretty high!

I would argue this is he most important of our  IQ’s because is supports all of your systems and everything around life.

Research has shown that moving regularly & exercising is critical

It helps us to be more physically capable as we get older. Help us to connect with others.

It boost our mental state and those who exercise tend to take better care of themselves.

They tend to be healthier and more physically capable as time passes and their life satisfaction ratings are higher.

As time we naturally drift towards being less mobile, more stiff, and strength declines

But this doesn’t have to happen!

You Can GET better & Remain Physically Capable with the passing of time!

Where would you put yourself on that scale?

Would you give yourself an A, B, would you give yourself a C, or maybe even a D!

If you’re in these, there’s these grades that you don’t want it to be?

We can, we can help guide you just mention this post!

We will be happy to guide you towards bringing your grades up.

If you want another good way to evaluate your “Movement IQ” as really good functional test is the following.

The getting up and down from the floor TEST

From standing attempt to lie down on the floor and then stand back without using your hands.

If you can do the test, research shows you will live longer and that you are mor likely to remain physically capable as time passes

This test takes a fair amount of mobility, balance, and strength to be able to pull it off without using your hands.

It is a good basic “Movement IQ” test to determine where you are. Give it a try.

There are many other good ones some of which are more difficult!

So where do you stack up?

If it is easy, great job and keep up the good work!

It not work towards improving it!

It just takes practice and a little sweat equity!

Thanks for listening everyone and keep on THRIVING!

f you want to improve your Health and Physical Capabilities in 2023 we can help you get there ?

If an Injury is Your Concern:

Thrive Physical Therapy

If Fitness is Your Concern:

The Fit to Thrive program

is designed to help people prevent injuries and to provide the foundation needed to feel their best and maintain their health long-term.

Winter Program Starts on 2/27/23 Sign Up NOW!

 

 

Does Your Fitness Program Measure Up?

 

So How Do You Know  If Your Exercise Program is a Good One?

How do you know if it’s taking you the RIGHT Direction of If Your are Headed Down a Path Towards an INJURY?

Great Question to Consider Before ANYTHING Negative Happens!

Or to be ENCOURAGED to Continue 🙂

Here is a Framework to answer exactly that question. I get that, answer that question commonly.

Here is a link to the video. Check it Out Here:

To be able to assess your own program so that you can determine, if you are doing the right thing for you or not!

So, what are the Signs and Symptoms of exercise programs that is poorly constructed?

Here are the Categories:

  • Feeling of Stiffness
  • Lasting Joint Pain & Soreness
  • Recurrent Injuries.
  • “Kickback”
  • Lack of “Ease of Movement”
  • Physical Capabilities

The first one is a bit subjective.

Do you just feel like you’re mobile when you try to move around, when you reach, do you feel like it’s effortless,

When you get up and down out of a chair, squat deeply and get up and down from the floor.

Does that feel like it’s easy?

The basic tenant is for anything that you do in life requires a certain degree of mobility.

And as time passes, we all tend to get more stiff and less mobile.

So your exercise program really needs to address mobility in a major way. Particularly in the hips, ankles, upper extremities, and the spine.

Second.

And this one is somewhat obvious and that is an absence of lasting joint pain and soreness.

Muscle soreness and exertional effort is common and even necessary because that’s a sign of muscular overload, which is how we get stronger.

But we should never have pain, particularly sharp pain, when doing an exercise or if lasts longer than it should in our shoulders, elbows, knees, our joints, and tendenous attachments.

That’s not necessarily normal. And if it does happen, it should be very mild and transient.

But if it starts to escalate over time, that’s not a good sign. And that is not what we want to happen. don’t want that.

This is usually a sign of either the wrong selection of exercises,

Or it can be the right choice of exercises with poor technique.

Or the exercise can be well chosen and done with good technique, but with too much intensity such as excessive load or for too many repetitions or done for too long.

Or with excessive speed or poor control

There are a lot of variables in between in terms of whether or not something is working for you or not.

But the basic gist of it that muscle soreness is normal!

Symptoms that are severe, escalate, or get worse over time are not ideal,

And not what you want!

Next is recurrent injuries. And this one, again, also somewhat sounds obvious in that when you start an exercise program it shouldn’t cause injury or leave you feeling beaten up!

It is not unusual for a transient warm up period being necessary to work through but your shoulders or knees shouldn’t start hurting because you started a program.

And lastly and perhaps most important are what you are able to do in normal life.

Sitting during the day at work, lifting things up, carrying things, walking, participating in the sport or recreational activity that you love to do…

You should be able to do those things, without getting hurt!

You should be able to do things confidently, but also without getting too much kickback!

Meaning you should be able to do them, without being uncomfortable.

You shouldn’t get pain or symptoms that night, the next day, or that week!

Mild soreness, if you haven’t been doing is absolutely normal.

But excessive residual kick back where you pay for it or that escalate is not what you want.

Your exercise program regime, should be directed at developing a solid foundation mobility, strength, core stability, and improving balance!

These basic tenants should be improving as well as what you are physical capable of doing.

To be able to be more active without kickback and residual symptoms

Versus trying to participate and getting injured in the process.

Exercise program should add to what you are able to do and how you feel.

The exercise program absolutely should not add to a problem and you should better and be more capable from doing it.

Next is a lack of “Ease of Movement”.

This one again is a bit subjective!

If you were to get out of my chair. walk to the door, and push it open.

Does this feel effortless and easy to do?

Can you sit on the floor unsupported for a period of time?

Would you be able play on the floor with your kids, which requires a fair amount of hip mobility and trunk strength.

You should be able to do all of the movement fairly easily.

If your body is working efficiently, movement and physical activities will be enjoyable and fun.

These area’s of the Framework are what a well-constructed exercise programs will provide.

Ultimately it should help you to move better.

To have a really good “Movement IQ” we like to call it is very important!

And then last but not least is Physical Capability

You should have certain Physical Capabilities.

This is an area that has been shown by research to equate to longer and healthier life!

In a rather large study, people who had the ability to get up and down off the floor without use of their hands.

Those who could do it live longer and also had an average of 8-10 years greater “Health Spans”.

Meaning they were healthier and had great functional capabilities than subjects who could do it.

Getting up and down from the floor takes a fair degree of mobility and hip and trunk strength.

This test is a good measure of physical function, can you do it?

Can you stand on your one foot for a period of time while you’re brushing your teeth?

Can you get our and ride a bike, play softball, hike?

Whatever the activities are that you love to do, can you do them without paying for it?

Are they enjoyable? Do they feel good?

Are you able to do it without having kickback?

Being Physically active should feel good!

It should be enjoyable and your exercise program should help you to be able to do them.

Your Fitness routine should contribute to the ability to move confidently and do what you love.

Also to increase your energy level and to feel your best is what it’s all about!

To be able to and want to do more!

That is what it all comes down to!

That is the most important thing that your exercise program should provide for you.

It shouldn’t beat you up over time and contribute to the problem.

We should get more physically capable, to feel better, and move more easily

These are the keys to a great Exercise Program!

The question I would ask everyone is to run Your Exercise Program through this Framework.

Does it provide the key elements of fitness?

Are you moving better and able to do what you love without an issues?

Do you feel great?

f you want to improve your Health and Physical Capabilities in 2023 we can help you get there ?

If an Injury is Your Concern:

Thrive Physical Therapy

If Fitness is Your Concern:

The Fit to Thrive program

is designed to help people prevent injuries and to provide the foundation needed to feel their best and maintain their health long-term.

Winter Program Starts on 2/27/23 Sign Up NOW!

If Healthy Habits & the Bigger Picture is Your Concern:

The Transformation Academy is designed to help you build the “Systems & Habits” to be balanced & healthy long-term

Getting Up & Down Is a BIG DEAL!

 

A large research study showed people who can get up and down from the floor without using their hands lived an average of 8-10 years longer!

But not only that they also had a longer “Health Span”

Meaning, they also experienced 8-10 years more of being “healthier, more functional, & they lived independently for longer.

The message is being able to get up and down from the floor is pretty important!

Not only for the physical act that is an indicator of mobility, strength, balance, and “Movement IQ” as we like to call it.

But more importantly,

for the better choices & habits that people who are functional and fit make that causes the longer life span and better health.

Said differently the “Life Style Choices” that make living a longer Healthy Active Life Possible

So lets believe in ourselves and make great choices in 2023!

But start by seeing if you can do this Challenge & future Challenges!

And working to improve your ability to “Get Up & Down” from the floor!

Lets get you in that CAPABLE & HEALTHY category if you aren’t headed that way already!

For this challenge see if you can comfortably hold this position for one to several minutes.

It that’s easy then see if you can rise to standing and then back to the “Catcher Squat” ten times.

Work towards more in time!

We will have more coming in the future so that getting up and down from the floor is not anxiety producing but rather makes you think “Seriously that’s Piece of Cake!”

If you want help from a physical issue that has come back or have health and Fitness Needs you want to address we are here to help 🙂

If you want to improve your Health and Physical Capabilities in 2023 we can help you get there 🙂

If an Injury is Your Concern:

Thrive Physical Therapy

If Fitness is Your Concern:

The Fit to Thrive program

is designed to help people prevent injuries and to provide the foundation needed to feel their best and maintain their health long-term.

Winter Program Starts on 2/27/23 Sign Up NOW!

If Healthy Habits & the Bigger Picture is Your Concern:

The Transformation Academy is designed to help you build the “Systems & Habits” to be balance & healthy long-term

 

 

THRIVE PT is a specialized manually based orthopedic, spine, and sports physical therapy practice that provides individualized care to its patients. All of our therapists have specialty training, advanced certifications in orthopedic manual therapy, and extensive post graduate course work, and are highly qualified to help you reach your therapy goals. Our methods include hands-on corrective treatment, movement training, dry needling, and therapeutic exercise provided exclusively by your therapist. Our objective is to teach you how to move efficiently and painlessly and to educate you on how to stay healthy. We can help you achieve your goals to lead a healthy, active life--in a word, THRIVE!

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Are You Lacking Mobility?

Mobility & Movement is a FOUNDATION of Health! All tissues in the body from joints, muscles, bones, organs, and even the nervous system relies on physical activity and movement for […]