Thrive Physical Therapy in Richmond

Physical Therapy and Fast Pain Relief

Weight Training Can Help Shape the Body and the Mind

This is a great article on research that has shown positive effects of resistance training on the body and mind which is well worth taking a look at. Could lifting weights take a weight off the mind? Yes, said a newly published analysis of dozens of studies that looked at mood disorders.

Exercise can help improve symptoms of depression, the analysis found — and not just aerobic exercises like running, jazzercise or cardio machines. Whether it’s the weight room or the mat, the authors of the study published Wednesdayin the Journal of the American Medical Association see more..

Four Questions We Answered at Thrive Movement Lab

Thanks for coming to Thrive Movement Lab last night everyone!  Enjoyed working with you and attempting to improve your recognition of mobility issues and how they can effect your health.  Here were the questions we were trying to help each participant to answer.

  1. How do you know what you personal mobility issues are?
  2. How do you know if your mobility deficits are adversely effecting how you move?
  3. How do you know if your problem is caused from being tight or weakness?
  4. How can you address your individual issues effectively?

Here was the outline of what we covered.

Self Exploration Movement Lab

  1. Forward and backward bending
    1. Standing alignment and hip flexor/hamstring balance
    2. Mobility deficit versus weakness
  2. Standing Rotation
    1. Thoracic and lower extremity combined 110 dgs. (60 hips and lower extremities and 50 thoracic)-should be able to perform with isolated thoracic and hip motion without movement of the other segment
  3. Single leg stand Single Knee to Chest
    1. Requires hip flexion/ankle dorsiflexion (swing side), balance, hip/trunk stability and hip extension (on stance side)
  4. Standing squat
    1. Requires lumbar flexion, hip flexion, ankle dorsiflexion, ability to control body alignment and accommodate load through hips, knees, and ankles
    2. Must have in order to prevent back stress when lifting from the floor
  • Standing wall lunge test-should be able to touch wall with you knee with foot 4 inches from wall while maintaining proper alignment
  1. Supine Single Knee to Chest (Thomas Test)
    1. Should be able to stay on table/bed with knee bent almost 90 dgs.
    2. Commonly glutes and core are weak which contributes to overuse of hip flexors to stabilize spine (solution is to address hip and core weakness and ability of glute to contract from under to behind the hip)
  2. Solutions for Common Problems
    1. Remember do not have mobility unless there is sufficient body control and stability to perform upright against gravity and with load
    2. Hamstring tightness in habitual pelvic shearer-correct standing alignment and learn how to load hips properly.  Standing alignment correction
    3. Feeling of hip flexor tightness in habitual pelvic shearer-correct standing alignment and build core  core hip flexor strength (most effective rolling and crawling)
    4. Hip flexor tightness-supine hip flexor stretch/glute reeducation and build core/glute strength (multiple possibilities but like side lying ball hip extension in early stages)
    5. Hip flexion deficit-supine single knee to chest and or mountain climbers
    6. Ankle dorsiflexion
      1. Mobility deficit sustained calf stretch or wedge while maintaining alignment of knee over 2-3rd toe
      2. Load deficit-crouching walk for dorsiflexion
    7. Thoracic mobility deficit-side lying trunk rotation or arm circles

If you are suffering from pain, injury, or weakness why suffer a moment further give us a call now at 804 320-2220

How Yoga Can Wreck your body!?

This is an interesting article written by William Broad that brings up many great points. See more…http://www.nytimes.com/2012/01/08/magazine/how-yoga-can-wreck-your-body.html  He mentions a a variety of injuries that have happened to students and yoga practitioners. He quotes statements from a well know yoga practitioner named Glenn Black in regards to how injuries occur and how yoga can be practiced safely.  Here are a few that illustrate great points.  Black said, Not just students but celebrated teachers injure themselves in droves because most have underlying physical weaknesses or problems that make serious injury all but inevitable. Instead of doing yoga, “they need to be doing a specific range of motions for articulation, for organ condition,” he said, to strengthen weak parts of the body. “Yoga is for people in good physical condition. Or it can be used therapeutically. It’s controversial to say, but it really shouldn’t be used for a general class.”  “Today many schools of yoga are just about pushing people,” Black said. “You can’t believe what’s going on — teachers jumping on people, pushing and pulling and saying, ‘You should be able to do this by now.’ It has to do with their egos.”  When yoga teachers come to him for bodywork after suffering major traumas, Black tells them, “Don’t do yoga.” “The whole point of yoga is to get rid of ego.”

I believe the principles brought up in this article apply to not just Yoga but multiple activities including Cross Fit, running, Pilates, and even physical therapy.  Exercise and movement is a good thing and is something we all need on a regular basis for physical and mental health.  I would argue the benefits far outweigh the risks.  That having been said the key elements to being successful, is first being aware of what is a good choice for your body.  If you are naturally very mobile then Yoga may not be your best fit, but rather, something that will improve your strength such as Pilates or weight training.  Exercise done at too high of intensity, too long, with poor form/technique, and or performed at a level that is beyond your current level of fitness will increase your risk of an injury.  When your body is functioning well in regards to mobility, strength, endurance, coordination, and balance the more enjoyable the activity will be and your chance of being hurt reduced.

My advice is to first know your body in regards to how it is currently functioning.  Physical Therapy can help in this aim.  Find out what your particular variables are in regards strengths and weakness, then work to improve them.  Second, with the help of your therapist pick an activity that is a good choice for you.  Third, take time to learn the basics and focus on developing good form from the onset.  This will pay big dividends later!  Lastly, start out at a level that is appropriate for your current level of function and degree of fitness, then progress slowly.  Knowing your body, making good choices, leaving your ego at home, and progressing slowly are all keys to getting the most out of fitness program and thriving in life!

If you want to find out how your body is currently functioning and what might be a good exercise choice for you we can help!  Give us a call today at 804 320-2220.

 

Why Exercising First Thing in the Morning is a Key to THRIVING!

I have been giving this advice for some years now to our patients and I believe it is a critical component to being successful in the rehab process and THRIVING in life.  There are many advantages to working on corrective exercise and general exercise early in the day.  First completing your therapeutic exercises first thing in the morning increases mobility, improves alignment, and wakes up your core and hips.  The more mobile, well aligned, and the better our core/hips are functioning the more efficiently you will move throughout the day which reduces pain.  Efficient movement feels good and improves our well being physically and mentally.  To quote Gray Cook from functionalmovement.com  “Move well. Move often”.  Second, it increases your metabolism and mental acuity.  Studies have shown that after exercise, cyclists perform better on memory and mental processing tests.  I can attest to this personally as I am much more productive and excited about the day when I get out and exercise first thing.  Third, cardiovascular exercise produces endorphins, which is one of the most powerful pain reducing substances that we know of and also promotes feelings of well being.  A healthy daily dose of endorphins goes a long way towards dissipating stress, reducing pain, facilitating positive thoughts, and improving our health.

Now for the less apparent benefits. Taking time to exercise first things gets you up moving and sets a precedent.  The first thing you have done at the start of the day is something for your benefit.   Regardless of what happens through the day you have done something positive for yourself.  Taking care of yourself and improving your health first makes it easier for you to do for others and improves your ability to be fully present.  Think of it this way, “first put the oxygen mask on yourself and then on your child/loved one”.  If you want to be strong, healthy, and happy it is necessary to takes steps regularly towards that aim.  With this choice events of the day are less likely to prevent you from getting to your exercise program.  So part of the benefit is mental, and the other is practical as it is more likely to get done.  Next, getting up and moving exposes you to life and chance something good will happen.  As most of you know I am a cyclist.  I have been out early on the bike and have seen things that I would not have experienced otherwise.  I have seen a baby deer playing like a human child with its family along a trail, fog coming up over Rockett’s Landing as the sun comes up, and a homeless person sleeping in a tent under a bridge to name only a few.  This has given me a chance to appreciate unexpected beauty and to be thankful that I have a roof over my head and loved ones who care about me.

23rdSt-MorningRide-4-2016
23rd Street Climb where Peter Sagan launched his World Championship winning attack back in September! While riding up it this morning (much slower than racers did it in September) I thought about how special it was to have the Worlds in Richmond and to have shared it with our son and as a THRIVE group outing.
MorningRide-ChurchHill
One of my favorite views of the city from Libby Hill while out on morning ride. I remembered how I took my wife here first time she came to visit Richmond years ago.

When it comes to being healthy and pain free, take the necessary steps that will move you to a better place physically and mentally.   Look at your health globally and consider, “what did I do today to make myself healthier?” After all it’s your thoughts that shape your life experience, health, and happiness.   Be disciplined get up, get out, and exercise!  Expose yourself to what you might not have seen or experienced otherwise.  What did you see today? What did you think about?

 

Having pain, injury, or weakness? We can help!  Give us a call today!

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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