Thrive Physical Therapy in Richmond

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Exercise is Critical, but science shows there’s more to it than just Working Out!

All tissues in the body including the nervous system rely on movement for health.

The most common causes of mortality, such as heart disease, stroke, cancer, and neurodegenerative conditions such as Alzheimer’s, are reduced by a multiple of five through regular exercise.

Active fit people not only live an average of 8 to 10 years longer, but they are healthier and maintain their physical function and independence later in life (Attia P 2023).

If you want to feel good, remain healthy, and be around for a while to enjoy it, then maintaining your fitness is a necessary requirement.

Physical activity is the tide that raises all ships!

Regular exercise is critical, but science is showing there is more to it than just WORKING Out!

There is an ever-growing body of research showing injuries and diminished physical capability have more to do with the nervous system than muscles and joints.

That is not to say individual components such as mobility, strength, etc. aren’t an important part of the equation, but the key is how well it works together in creating quality movement.

What you do now will determine what you can and will do later.

The area of focus depends on what you have to do on a basis as well as what you want to be able to do now and in the future.

Asking yourself what work and family life requires, as well as what you enjoy regarding recreation as you get older. If you want to be able to hike and garden then starting now to develop the skills is required.

This is not commonly well understood nor is it a strength of most exercise methods. In fact, most fitness programs address movement skills only indirectly.

Learning to “Move Well” is critical to staying healthy and feeling good over the long haul.

 

 

So, what does a high “Movement IQ” look like and how do you use it to stay healthy long term?

You might be asking, what is that?

The best way to explain it is to give you a real-life example of the importance of moving well and its effect on the body.

Mary comes in complaining of back and leg pain when standing. She is able to walk only a short distance before her symptoms worsen.

She is in obvious discomfort and walks with a limp on her right side. She is frustrated because she is no longer able to go on hikes with her family and friends.

She has been struggling with this issue for a while; hiking used to be one of her favorite things. She states, “I feel grouchier and have been short with my family. If I am honest, it has been a drain on my energy, and it has been harder for me to keep my usual positive outlook. “

We discuss centering her weight over her feet and adjusting her spine’s position from her habitual strategy. We help her feel the difference in her core and hip muscles, which results in gait improvements.

She feels a difference and gets a smile on her face. “I feel lighter and it doesn’t hurt!” This is the first time she has walked without pain in quite a long time.

She is still smiling at her next treatment session and reports feeling much better. She says, “It has taken effort to adjust my habits, but walking is starting to be enjoyable again.”

Mary’s example is an actual case, but her presentation is a common scenario that has happened many times in my career.

So, what changed that made the difference?

A simple education on how to align herself and moving differently.

Her movement IQ, as we like to call it, improved and she utilized a different strategy for standing and walking.

These changes reduced stress on sensitive tissues, decreased pain, and shifted her body’s biochemical state towards the positive.

Let’s consider movement IQ a bit further so you can better understand it’s contribution to injuries and how to apply it in staying active long-term.

Let’s consider the relatively simple task of mulching a yard, where I have seen more than one injury occur.

Think about picking up the bag of mulch from the ground, carrying it to a location, and spreading it out. It takes being able to assume a variety of positions, transfer weight from foot to foot, and maintain a position while manipulating a bulky mulch bag. It is a sequence of dynamic movements requiring the controlled use of muscles in different ways. The task relies on the nervous system and the brain’s ability to solve movement problems in relation to controlling the weight and shape of the mulch.

For this reason, learning to move efficiently not only improves physical attributes like mobility and strength, but it also improves the way the body coordinates and controls movement.

There is a large volume of research showing that injuries and diminished physical capability have more to do with the nervous system than muscles and joints. That is not to say individual components such as mobility and strength aren’t an important part of the equation, but the key is how well it works together to create quality movement.

To give a computer metaphor, it’s not the hardware but how well the software is working that makes the difference.

This is not commonly understood in the general population, nor is it a strength of most exercise approaches. In fact, it is usually not addressed in most fitness programs.

Being on par with an Olympic athlete or gymnast is not necessary to be healthy.

The better the body works, the easier it is to move well. Degeneration is slowed and Injuries occur less frequently.

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

The more active we are, the more energy we create.

The more energy we have, the better we feel.

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

The more positive choices you make, the more momentum generated towards goals and a healthy active life.

 

Movement IQ & Learning to Move Well

But what does learning to move efficiently look like and how is it accomplished?

Movement skills are developed from the inside out and easier to more complex.

Fortunately, there is a common pathway for the development of movement skills.

Natures blue print for learning to move is the neurodevelopmental sequence (NDS).

As infants we develop starting with eye tracking, head and neck control, reaching, rolling, crawling, transitional movements on the floor then upright, standing balance development, and then to walking. While time spent in different phases vary, we all go through the same pattern.  The NDS serves as the foundational building blocks from which complex movement originate.

Early movement skills develop through exploration of the environment and play. Gradually we develop stability, balance, strength, etc.

Mature movement programs form and refine until running, jumping, and complex sport related activities are possible.

As adults we are not as likely to roll and crawl, like we did when we were kids. But the movement programs developed early in life, are still there serving you in movements done today. They are powerful resources in improving how you move.

For example, as mentioned in Mary’s case above where she was having pain with walking and had a visible limp.

As part of her corrective exercise program,

she was taught how to roll and crawl efficiently, which made an immediate improvement in the quality of her walk. NDS oriented exercise rarely fails to make immediate positive changes in our patient’s movement patterns.

While teaching a traditional exercise such as a plank, usually fails to make an observable change in their movement strategy. Though NDS training improves movement patterns, it doesn’t mean it will stick unless reinforced over time. The right home exercise program and deliberate work on a person’s part to change their movement habits is what makes it permanent.

The objective is to improve awareness and train their brain to use a different strategy automatically without conscious thought, while not easy can be accomplished.

Building your foundation of mobility, strength, balance, & core stability is critical!

But a GREAT Fitness Program addresses how well you MOVE  and HOW you do what you do!

To improve your MOVEMENT IQ as well as your fitness.

But knowing what “You Need” & how to stay healthy when you have had an injury is difficult!

This was our objective when we developed the Fit to Thrive program, it is a comprehensive approach to fitness, which can be performed from your own home without having to go to the gym.

It is designed to help active adults develop the skills they need to avoid injury, remain physically capable, and to feel their best long-term.

Key Benefits:

  • Be Mobile & Strong
  • Improve Balance & Stability
  • Get Fit-Safely
  • Participate in activities you love with Confidence
  • Stay Athletic-Age Gracefully

to your health & success

your Thrive Team

PS. Do You have a Physical Challenge You to Overcome?

Are you looking for a GREAT Fitness Program & to feel your best!

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 physical 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 Program.

PPS. Our Next Class Starts 9/25/23

Space is Limited to 15 participants!

Grab your spot NOW before it’s GONE!

Filed Under: Exercise, Orthopedic Rehabilitation, Physical Therapy, Spine Rehabilitation, Sports Medicine Tagged With: Back Pain Rehabilitation, Best Physical Therapy Practice, Clarke Tanner Physical Therapist, health and fitness, Physical Therapy Near Me, Sports injuries, THRIVE Physical Therapy, Thrive Physical Therapy and Wellness, Thrive PT Richmond VA

Workstation Wellness Step Five “Near Reach Ninety”!

https://www.thriveptva.com/wp-content/uploads/2023/07/Workstation-Series-Step-Five-Near-Reach-Ninety-6-23.mp4

 

Preventing Injury & Feeling Your Best at Work is IMPORTANT!

Our Workstation Wellness Series teaches you How!

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

“Near Reach Ninety” which reduced STRESS on you Neck & Back (without having to think about for it)

Stay Tuned Next Week for Training Step Six!

to your health & success!

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 and Wellness Center Richmond VA, Best PT Practice Richmond, Chronic Pain, Clarke Tanner, Clarke Tanner Physical Therapist, Injury Prevention, THRIVE Physical Therapy, Thrive Physical Therapy and Wellness, Thrive PT Richmond VA, work health, worksite injury prevention, worksite wellness, workstation, workstation setup at home

Movement is Critical to Health & Wellbeing!

We were born to move.

Movement is the driver of all physiological properties in our bodies. Movement helps our blood flow, lungs expand, and even regulates our brain chemistry through oscillatory movement in our nervous system.

Movement has a direct effect on our mood, our motivation, our energy levels, and our ability to socialize and participate in the things we love.

So, why do so many of us struggle with sticking to an exercise program?

Why is the general population plagued with movement disorders associated with stiffness, lack of motor control, or prolonged bad posturing (we all know I’m referring to sitting in a chair for hours on end).

In 2018, the CDC found that only 53.3% of adults over the age of 18 achieved the recommended daily aerobic exercise goal. That number decreases to only 23.2% when taking strength training into account as well. I don’t think many people could argue that based on these statistics the current status quo of “exercise” is not working.

With so many other priorities in life vying for our attention, the exercise industry has chosen to compete by becoming more niche and selective in its delivery methods. Unfortunately, that leads to a general disconnect from our own autonomy over our health and well-being. We need a new direction.

I have used MovNat Medical training in my personal and clinical practice and have seen my patients respond in ways that I could not achieve using conventional exercise. 

I could see the moment in their eyes when connections began to fire off and the relationship between fitness and function became clear. The discussion that follows is usually constructive regarding how to practically integrate exercise into their lives as opposed to only spending one arduous hour exercising trying to reverse hours of poor posture and bad habits. After all, exercise is a human invention. Our ancestors spent their days tracking animals, cultivating gardens, dancing, and traversing through harsh environments which provided the stimulus their bodies needed to stay healthy. Wearing overly supportive footwear, sitting for 6-8 hours at work, and being generally disconnected from our body’s needs has led to the requirement of supplementing scheduled exercise into our packed routines.

The more we can address these matters at their source with good movement habits and appropriate lifestyle changes the more we can decrease our need to perform exercise at a high volume to solve them.

MovNat lays out a framework and skillset that can be expanded on, grown with, and adapted to fit anyone’s fitness level.

It covers some of the more important fundamental aspects of health such as breathing, tension and relaxation, and fluid movement. It also possesses a framework for teaching higher level mobility, complex locomotion, and climbing/hanging drills to make us safer and more physically adept.

Natural Movement training has been around for a while now, but MovNat Medical is building a foundation on how to incorporate it into a clinical setting.  More importantly to me is that it blends two worlds of Physical Therapy that I feel must come together to make the greatest impacts on the lives of the people we help.

Neuro PT and Ortho PT are two different realms of the practice that share a common goal.

We want to see our patients achieve their personal ambitions. We want to set a higher standard of care. And we want to progress our practice to new heights. Though our worlds blend, there are principles and rules that tend to be more highly regarded in each practice. Neuro PTs tend to focus on function, outcomes, and independence. Ortho PTs more highly regard strength, mobility, and histology.

Natural Movement training bridges these two practices to create clear relationships between function and strength, mobility and ease of movement, and how to live a more fulfilling life with less pain.

As Physical Therapy progresses, Neuro and Ortho principles will continue to merge and combine to create a more holistic approach to treating our patients at a higher level. By using both, we can form connections with how our actions affect the way we feel, how our mobility affects ease of movement, and how sustained practices affect longevity; and thus, develop a higher level of understanding of what it means to be a capable human being.

I can’t wait to see what MovNat Medical can do to help bring us all together and to progress our profession to the forefront of rehabilitation.

About the Author

Dr. Cody Schellhaas is a physical therapist at Richmond, VA based Thrive Physical Therapy and Wellness. He is also a certified MovNat Level 2 Trainer. He has an enthusiasm for getting outdoors and a love for studying movement and biomechanics that has inspired him to perceive exercise and rehabilitation under a different lens. He has been utilizing Natural Movement principles in his treatments to achieve amazing results with his clients while opening windows of conversation to discuss the importance of proper nutrition, sleep, and reconnecting with our desire to move. He has helped develop and run his own movement inspired fitness course using Natural Movement principles and is excited to continue to grow his practice sharing what he learns with the world.

 

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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!

 

 

 

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

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All on the GO..

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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

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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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