Thrive Physical Therapy in Richmond

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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!

 

 

 

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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

Filed Under: Orthopedic Rehabilitation, Physical Therapy, Spine Rehabilitation, Sports Medicine, Sports Performance Tagged With: back pain, Back Pain Rehabilitation, Best Physical Therapy Practice, Best PT and Wellness Center Richmond VA, Chronic Pain, Clarke Tanner, Clarke Tanner Physical Therapist, Clarke Tanner PT, eliminating back pain, Getting Over Setbacks, health and wellness, Overcoming Challenges, Overcoming Injuries, Overcoming Obstacles, physical therapy, Physical Therapy Near Me, spine rehab, Sports injuries

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!

 

 

Filed Under: Exercise, Functional Training, Manual Therapy, Orthopedic Rehabilitation, Physical Therapy, Spine Rehabilitation, Sports Medicine, Sports Performance, Treatments Tagged With: Addressing Pain, Back Pain Rehabilitation, Best Physical Therapy Practice, Best PT and Wellness Center Richmond VA, Clarke Tanner Physical Therapist, Clarke Tanner PT, eliminating back pain, Fall prevention that works, Fitness training, physical therapy, Thrive PT Richmond VA, Wellness Programs Richmond VA

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

 

 

Filed Under: Physical Therapy Tagged With: Balance Training that works, Best Physical Therapy Practice, better health, Clarke Tanner Physical Therapist, Clarke Tanner PT, health and wellness, Improving Health, Injury Prevention, injury rehab, living healthier, living longer, maintaining independence, New Year Goals, physical therapy, Physical Therapy Near Me, staying active, THRIVE Physical Therapy, Thrive Physical Therapy and Wellness

Exciting New Thrive Yogalates Class!

Monday July 17th 6:30 am @ Thrive PT

More Mobility, Strength, Tone, and Reduced Pain!

Very exciting new class taught by multi-talented Sophia Wilson! Ever wonder what is the best exercise class for you? Should you choose Yoga, Pilates, Strength training, general exercise? We get asked this all the time! The short answer is that it depends on your particular issues. The choice should be made based on what you need most. Trouble is very rarely does someone need just mobility, core, or strength! Most people need a combination of activities and not just one form of exercise. Also if you make a good choice on the type of class where do you start regarding level of difficulty and with whom?

We have a solution! Join us for our new class Thrive Yogalates. The class will be a combination of activities blending principles of Yoga, Pilates, Sound Movement, etc.directed at improving your health. Hope to see you at class!

Price is $18 per class or package discounts are available.

Space is limited to 15 people so please call ASAP to reserve your spot! Please bring your yoga mat, towel, and water.

Filed Under: Physical Therapy Tagged With: back pain, Back Pain Rehabilitation, corrective exercise, exercise class, knee pain rehab, physical therapy, pilates, THRIVE Physical Therapy, yoga

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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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