Thrive Physical Therapy in Richmond

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Workstation Wellness Step Three!

https://www.thriveptva.com/wp-content/uploads/2023/07/Workstation-Series-Step-Three-Neutral-Spine-6-23.mp4

Preventing Injury & Feeling Your Best at Work is IMPORTANT!

Our Workstation Wellness Series teaches you How!

Here is Step THREE of how to get you workstation Right for YOU

“Stacking the Pelvis” creates the foundation for optimal Alignment & Posture so you don’t have to work hard for it

Stay Tuned Next Week for Training Step THREE!

Do You have Pain, Stiffness, or Fatigue at work, let us know!

to your health & success

your Thrive Team

PS. Do You have Pain, Stiffness, or Fatigue at work?

Let Us Help!

If you are struggling with pain, stiffness, or just not feeling your best at work and are tired of it take action!

We have helped thousands of people suffering with Spine issues restore their health.

Assisting our clients to take control of their health and get back to activities they love is the focus of our Fit to Thrive and Transformation Academy Programs.

Here is the Process:

  1. Schedule an appointment for consultation
  2. We give you a customized Thrive Success Action Plan
  3. We work together to help you reach your health and wellness goals

Call to schedule and appointment today!

Filed Under: Physical Therapy Tagged With: Back Pain Rehabilitation, Best Physical Therapy Practice, Best PT Practice Richmond, Clarke Tanner Physical Therapist, Clarke Tanner PT, eliminating back pain, health and wellness, Injury Prevention, office workstation setup, work health, worksite injury prevention, worksite wellness, workstation, workstation setup at home

Pain, Stiffness, or Fatigue at Work?

To Watch the Intro Video Click on the Picture Below!


Injury, Pain, & Not Feeling Great at Work is COMMON!

Your Workstation Setup is a HUGE part of Injury Prevention & Feeling Great!

Introducing Our Upcoming Series on WorkStation Wellness

Don’t Miss this Training!

Here is a Six Step framework for getting your Workstation Right!

https://www.thriveptva.com/wp-content/uploads/2023/06/Workstation-Series-Step-One-Hips-_-Knees-6-23.mp4

Number one on the list, hips higher than 90, okay?

Most ergonomic literature. And also when you, when people come into the office and we ask them, Hey, what height should you have your, your, your seat at?

Most people answer 90 degrees!  90 at the knees and 90 at the hips.

That’s what most people think it should be.

That’s actually not the ideal. Here’s why, because if your hip is at 90 degrees, that is very close to our in range position of our hip.

It’s not necessary. We don’t have as much movement available to us at our hips and at our spine. And most importantly, is it tends to facilitate us a Flexed Slouched Posture

 The Pelvis tend to roll back. Causing a loss of your base and lose your pelvis, there’s no way to have good alignment for any length of time.

Workstation is very much about having good alignment and good posture, or said different to get your physics right. But also not paying for it by working hard

The head weighs about 12 pounds.

It’s about the weight of an average says bowling ball. Okay. What do you think happens if we put a bowling ball at the end of the stick.

How hard do you think your muscles have to work in your, in your back and shoulder blades to hold?

This where most people tend to end up as most workstations tend to encourage, this position which is not ideal

The harder muscles work, they get stiff, and the more tense they get.

They can get pretty uncomfortable and then that could even lead down the road to injury, pain, and prolonged discomfort.

It’s a drain on your energy. So who wants to have pain at work? Not me.

I don’t think you do either.

So here’s what you want to get right. So part a is getting the seat height, right?

Your hips and knees should not be at 90 90!

You want your hips to be two to four inches higher than your knees. Your knees should be below the hips.

So there should be an open angle where you can tilt back and forth with good hip and lumbar motion

To start with, if you’re active in working, we want to be more of an active working position. So it’s, it’s all about having the hips higher than your knees

Without the old school 90 90 position.

Don’t do it. We want to more open hip angle, allows us to move, makes our hips and spine move freely, makes sitting up easy, which is the whole point.

Posture doesn’t have to be about hard work. Good posture shouldn’t be easy, if you get the work station right.

So that’s step one on our framework. Hips higher than knees, two to four inches. So stay tuned for our next video.

Our next. Video we’re going to talk about stacking the pelvis.

So see everybody soon. Take care guys.  And keep on thriving!

to your health & success!

you Thrive Team

 

If you are struggling with pain, stiffness, or just not feeling your best at work and are tired of it take action!

We have helped thousands of people suffering with Spine issues restore their health.

Assisting our clients to take control of their health and get back to activities they love is the focus of our Fit to Thrive and Transformation Academy Programs.

Here is the Process:

  1. Schedule an appointment for consultation
  2. We give you a customized Thrive Success Action Plan
  3. We work together to help you reach your health and wellness goals

Call to schedule and appointment today!

to your health & success

Your Thrive Team

Here are links to Our Most Liked Programs:

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

 

 

Filed Under: Physical Therapy Tagged With: back pain prevention, Back Pain Rehabilitation, Best Physical Therapy Practice, Best PT Practice Richmond, Chronic Pain, Clarke Tanner Physical Therapist, Clarke Tanner PT, eliminating back pain, Injury Prevention, office health, office wellness, office workstation setup, spine rehab, Sports injuries, THRIVE Physical Therapy, Thrive PT Richmond VA, wellness journey, work health, worksite health, worksite wellness, workstation, workstation setup at home

RECOVERY is More Critical than Sleep?!

Anxiety Effects 19.1% of population in the US!

The modern fast paced lifestyle, is an assault on our senses from digital devices.

We are able to operate from anywhere, work hours have expanded beyond the nine to five and into the weekend.

It is common place to feel stressed and lacking for time.

The opportunity to shut things down and rest is increasingly difficult to find.

A sustained kinetic pace and constant input speeds up the nervous system and biases us towards a “Fight or Flight” response.

Being perpetually “ON” without being equally adept at relaxation is not ideal. As it limits the ability to adapt favorably to stress, increases inflammation, and the body’s healing process is impaired.

Reality is the digital age and “Perpetual Busyness” is here to stay.

Finding a way to filter our focus, slow down, and recover amidst life’s chaos is necessary.

Our bodies accommodate and adapt to stress favorably through what we eat, drink, and how well we rest and recover.

Getting adequate sleep is the foundation of all of it as without it the wheels come off the bus!

But it’s not just about getting adequate sleep.

It is about being able to balance the nervous system and return to baseline after challenges. To avoid a perpetually elevated state and be able to relax on the fly and in the moment.

To remain calm through the turbulence, or to respond and then return to equilibrium.

The subconscious brain is responsible for self-preservation and keeping us alive.

It identifies real and perceived threats, which speeds up the nervous system through the fight or flight response. Adrenaline release elevates heart rate causing us to feel stressed and anxious.

The Parasympathetic autonomic nervous system works in the opposite direction to be able to “rest and repair”.

The slowing down response restores equilibrium saving energy.

When in an elevated state our bodies are tense and it’s harder to think clearly.

Peak performance experts Jim Loehr and Tony Schwartz authors of Power of Full Engagement investigated the difference between top tennis players in the world versus lower ranked players.

Interestingly,

thousands of hours of match video failed to reveal discernable differences between the two groups in what they were doing during the points.

What they found was the best of the best, were able to drop their heart rate an average of 20 beats per minute greater and they mentally reset more effectively between points than the lower ranked players.

The key was their ability to relax and breathe between points, which saved energy allowing consistent performance throughout the match.

The responsiveness of their nervous systems ability to return to rest rather than remain elevated as they played.

Our subconscious nervous system is wired to detect real and perceived threats, activating the flight or fight response.

While actual physical threats such as being chased by a Saber Tooth Tiger is no longer likely, modern life bombards us with startling news, politics, etc.. having a similar effect on the body.

Whether the cause is physical, emotional, environmental, or perceptual the body responds the same way.

Cortisol a stress hormone secreted by the adrenal glands is elevated in the blood, speeding the system up preparing us to fight or run. Chronically elevated cortisol impairs the Immune System, increases inflammation, and is detrimental to the healing process.

Chronic pain and many health conditions have their origin in part due to a difficulty in returning the nervous system to a resting state.

The body responding to exercise through an elevated heart rate and then slowing back down promptly is an indicator of fitness. The quicker and more effectively is occurs generally the better.

Physical and emotional stress, challenges at work, etc.. have similar effects on the body. The nervous system responds biochemically by speeding up.

But unlike exercise and physical challenges life events and outside stressors have no clear ending point.

A signpost the threat has passed and now it’s ok to lower our guard.

Our focus and thoughts can help or hinder this process.

If worries and concerns are the prevailing focus, the alert system will remain “ON”.

Developing the ability to Relax & Restore, and sustain a favorable balance throughout the day.

To build skill in being present and aware, to be able to reset and think clearly through life’s challenges is the goal.

Having a resilient mindset,

is not about blind optimism or maintaining a positive outlook on things that don’t go your way.

But rather being able to view the situation objectively and recognize how it is affecting you. To be able to reset and shape your thought process and internal environment towards what will serve you.

To be able to pull yourself out of unfavorable emotions and to think and act clearly in keeping with who and what you want be.

Getting adequate sleep is critical as without it the wheels come off the bus!

Consistently getting 7-8 hours of sound sleep is step one.

Being able to balance the nervous system and return to baseline after challenges is an equally important skill.

To install moments of rest and relaxation while in motion during your day and to avoid a perpetually elevated state.

Taking a few minutes to breathe deeply and clear your thoughts a few times a day wherever you are. Ideally in a comfortable position while at your desk, in the car, outside, or when in transition.

Returning BALANCE after Challenges is CRITICAL

Learn to Recover, Relax, and Restore calm.

Here are the Steps:

  • Have a PLAN
  • Install MOMENTS of Rest & Relaxation during your day
  • Take 60 Seconds to Breathe
  • Clear Your Mind
  • Sleep
  • Quality Nutrition & Water

Need HELP Building Healthy HABITS?

Don’t Stay STRESSED

Or Lack FITNESS

We Have the Professionals & Programs

To REACH Your Goals 🙂

Set UP for a Consultation TODAY!

 

 

 

Filed Under: Exercise, Orthopedic Rehabilitation, Physical Therapy, Spine Rehabilitation, Sports Medicine, Sports Performance Tagged With: Back Pain Rehabilitation, Best Physical Therapy Practice, Best PT and Wellness Center Richmond VA, Chronic Pain, Clarke Tanner Physical Therapist, Clarke Tanner PT, eliminating back pain, health and wellness, holistic healing, physical therapy, Physical Therapy Near Me, relaxation training, sleep training, sleeping better, spine rehab, Sports injuries, THRIVE Physical Therapy, Thrive Physical Therapy and Wellness, Thrive PT Richmond VA

HEALTH & Wellness in YOUR Pocket!

HEALTH & Wellness in YOUR POCKET!

Introducing THRIVE Gone Mobile App!

Two YEARS in the Making

HOURS of Filming

Hundreds of EXERCISES

At YOUR Finger Tips:

  • YOUR Exercises
  • ENCOURAGEMENT & Coaching
  • HEALTH & Training Tips
  • FUN & Entertainment
  • PROGRAMS & Events
  • Special Offers & DISCOUNTS

All on the GO..

And on the RUN

Anywhere You GO!

We are here..

To Help You

Be Healthy, Fit, & Injury Free

Because you deserve an Active Healthy Life

& Healthcare that CARES 🙂

PS. We aren’t on Apple Downloads yet!

Go to: thrivegonemobile.com

Then add us to your home screen

You will get immediate access to welcome content!

Filed Under: Exercise, Manual Therapy, Orthopedic Rehabilitation, Physical Therapy, Spine Rehabilitation, Sports Medicine, Treatments Tagged With: Addressing Pain, Back Pain Rehabilitation, Best Physical Therapy Practice, Best PT and Wellness Center Richmond VA, Best PT Practice Richmond, Clarke Tanner, Clarke Tanner Physical Therapist, Clarke Tanner PT, HEALTH & Wellness in YOUR POCKET!, health and fitness, Physical Therapy Near Me, THRIVE Physical Therapy, Thrive Physical Therapy and Wellness, Thrive PT Richmond VA

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

 

Filed Under: Exercise, Orthopedic Rehabilitation, Physical Therapy, Spine Rehabilitation, Sports Medicine Tagged With: Back Pain Rehabilitation, Best Physical Therapy Practice, Best PT Practice Richmond, Clarke Tanner Physical Therapist, Clarke Tanner PT, eliminating back pain, Flexibility Training, health and wellness, Increasing Mobility, Mobility, mobility exercises, Physical Therapy Near Me, THRIVE Physical Therapy, Thrive Physical Therapy and Wellness

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About Thrive PTVA

We are 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!

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!

Success Stories

 

Members Section

Cody’s WHY & Problems with Traditional Fitness Programs!

  Cody explains Problems with Traditional Fitness Programs Where the focus should be And his WHY for Movement Based Training! Don’t Miss this Video as it’s well worth watching! Check […]

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