Sitting too much? Let’s get moving!
Whether you sit for work, sit while driving, or sit in front of the TV at night, we have a tendency to spend more time sitting in our lives and research is saying we are paying the price. According to research at the Mayo Clinic sitting has been linked to increased blood sugar, increased blood pressure, excessive body fat, and abnormal cholesterol levels. Improper and prolonged sitting can also lead to shortened or tighter muscles, muscle weakness, and poor posture. Unfortunately, exercising for the recommended 30-45 mins 3-4 times a week, although good for you, does not undo the effects of sitting for 8 hours each day at work and during your commute. So with that being said, we need to move more regularly. Here are some ideas to stay more active throughout your day.
-Stand or walk while on the phone

-Use a standing desk

-Walk at lunch: A brisk walk makes you feel better and also has been known to increase productivity

-Perform simple stretches or exercises throughout the day (suggestions below)

– Remember if you are currently experiencing pain, check with your health care provider or physical therapist before starting a new exercise program.

1. Stand with your back against a wall, your chin tucked in, your feet slightly away from the wall, your arms forward at shoulder level and your elbows bent.
Raise your arms overhead, touching the wall with your fingers while straightening your elbows, keeping them pointing forward until you feel a gentle stretch

2. Sit with your chin tucked in, your back in neutral position and your arms hanging loosely by your sides.
Pull your shoulders backwards by squeezing your shoulder blades together.

3. Sit with one leg crossed, the foot resting on the thigh.
Push down lightly on the knee with your hand and bend your upper body slightly forward to feel a stretch in the buttock.

4. Sit up straight in a chair and look directly ahead of you.
Lift one arm up and above your head and slowly bend sideways while reaching down with the opposite hand, until you feel a stretch at the side of your trunk.

5. Sit on a chair with your back in neutral position and your chin tucked in.
Turn your upper body to one side moving at the middle back.

Staying Up To Date
As with all fields there are constant advancements and changes to equipment to help us implement rehabilitation programs, and test patients for return to full function whether it be for sport or daily life. We have recently obtained new devices and equipment to make our rehabilitation programs more fun and dynamic for patients.

Core Stix® is a unique Upright Training™ system that allows core muscular challenge while performing strength and functional exercises. There are endless combinations and options for exercise routines, and it is useful with patients of all ages from children to older adults. Core Stix® is also adaptable for all levels of fitness. The platform makes it possible to accommodate a patient in a wheelchair, or be used in conjunction with a physioball or a chair if standing is restricted or painful.

    

The Y Balance Test is an easy and well researched way for us to test functional symmetry of our patients and motor control of lower and upper body. It is a good tool to help us gage an athletes readiness for return to sport as well as a way to challenge patients balance when incorporated into a fitness program.

 

 

 

Although the Rebounder is not a new rehabilitation tool, our new version is the most up to date and new to us! The Rebounder is versatile in that we can use it as a regular trampoline, on an incline for sport specific exercise, or for throwing for upper body strength, trunk control, and balance. These are just a few ideas of how we can use the Rebounder to aid in a rehabilitation program. It is now quieter, more durable and more portable than it use to be, so come check it out!

The Bodyblade® is not a new device but new to our clinic! The Bodyblade is used to perform stabilization exercises for the shoulder as well as address the deep stabilizers of the spine. It can be used for sport specific training and to help improve function overall. With this tool the harder you work the harder the bodyblade makes the activity.

At North County Water and Sports Therapy Center we strive to create the most efficient and effective treatment program for your individual problem. These new clinic tools only help to enhance that goal. So come find out what our new tools can do for you!!

Pregnancy and child birth can take a toll on a Woman’s body including ligament laxity, decreased abdominal strength, and reduced bladder control. Exercise might be the last thing on your mind after giving birth and caring for a new born baby, but it is important for recovery and return to full function. If labor and delivery should result in a cesarean section, simple function such as getting in and out of bed and off a chair is painful and difficult. Starting with functional exercises such as rolling in bed, transitioning from sidelying to sitting, and getting onto hands and knees are challenging core exercises you can perform in the early stages post-operation. Walking is a great exercise for the early days, as initiating abdominal exercises can be harmful immediately post-surgery. Eventually, no matter how your baby was delivered, focus of exercise should be on light to moderate aerobic exercise as well as abdominal and pelvic floor strengthening exercise. You should not start any exercise program until cleared to do so by your doctor. Some suggestions for core exercises are as follows:

Kegels: (Pelvic floor contraction exercises) Contract your pelvic floor as if you were attempting to stop the flow of urine. Kegels should be performed first lying on your back, and then can progress to standing, kneeling, and with daily activities.

Abdominal bracing: Start by lying in hooklying (lying on back with knees bent and feet planted on floor), gently draw belly button into spine as if you were putting on a tight pair of pants.

Bent knee fall outs: In hooklying keep abdominals drawn in as above, and slowly drop one knee to the side then return to neutral while maintaining abdominals drawn in and not letting your hips rock.

Bridge: In hooklying keep abdominals drawn in and push through feet to lift hips off the floor, squeeze through gluteal muscles to elevate hips, and slowly return hips to floor.

Kegel and abdominal bracing should be used throughout your day with all functional activities. Think about combining Kegel and abdominal draw in exercises while lifting and carrying your baby and with household chores.

Since you have now introduced more carrying and lifting with a new baby in your life, from car seats, to diaper bags, to your baby himself, you will be lifting and carrying all the time. Keep in mind that you need to focus on your abdominal draw in with the lifting, but these activities can also over work your upper body as well. Here are a few suggestions to keep your arms and upper body healthy post-partum:

Doorway stretch: Place arms on sides of doorway and place one foot in front, shift weight forward onto front foot until gentle stretch is felt in shoulder/chest.

Seated Row: In seated position, with abdominals drawn in, uses resisted band to pull back and squeeze shoulder blades together.

Foam roller stretch: Lie on back with foam roller from head to tail bone, bring arms out to the side to a comfortable distance and relax shoulders.

If you are to have any pain with these exercises, please contact your physical therapist or physician.

The road to recovery can be challenging while learning how to care for your baby, but initiating a good core and aerobic workout can make your return to prior level of function smoother and quicker! Enjoy your new baby!

Most people have heard of the Temporomandibular Joint, or TMJ, when referring to pain in the jaw region. Many people consult their dentist when issues of the TMJ arise, but did you know that a physical therapist can help, too?

The Temporomandibular Joint (TMJ) is the joint that connects your mandible (jaw bone) to the cranium or skull. The joint creates a hinge that allows you to open and close your mouth, as well as create forward/backward and side to side movements with your jaw necessary for speaking and chewing. Pain related to the TMJ can be focused at the jaw itself or it can present in other areas such as pain in the ear, around the eye or even headaches. There are many reasons why one may have pain or dysfunction in the TMJ, commonly referred to as Temporomandibular Dysfunction (TMD), including direct trauma, repetitive movements, or gradual wear and tear of the joint with age, as may happen in any joint in the body. Repetitive movements may include activities such as teeth grinding or bruxism, clenching of the jaw, nail biting, and constant gum chewing. All of these activities cause the muscles surrounding the jaw to work excessively, potentially creating increased tension and pain in the muscles themselves as well as adding compression to the joint itself. If you have pain in your TMJ and currently do any of the activities above, simply stopping or limiting these activities may be the first step in decreasing your pain.

The alignment of your teeth can also cause TMD, which is where your dentist contributes to the treatment. Treatment from a dentist may include construction of a night guard to protect the teeth from damage due to improper alignment and/or grinding. However, would you be surprised to learn that your spine, specifically the position of your neck and head, can contribute to TMD? Try this little test: Sit or stand with good posture, then lightly close your jaw a couple times to bring your upper and lower teeth together and feel where the teeth contact each other. Now, turn your head to the right and lightly tap your teeth together. Now, turn your head to the left and lightly tap your teeth together. Did your upper and lower teeth make contact in the same places with your head in each of these different positions? Now, sit with slumped posture and lightly tap your teeth together. Any difference? Now lie down and repeat. Any difference? By now you can probably appreciate that different positions of your head and neck will affect your bite or the closing of your jaw. Improving alignment at the neck/head can help to place the jaw in a more optimal position so that less stress or abnormal forces are placed on the TMJ.

While a physical therapist cannot change the position or alignment of the teeth (the dentist is the expert for this), we can evaluate and treat problems in the neck/head that may be contributing to your jaw pain. If you have neck pain, jaw pain, frequent headaches, or a combination of any of these symptoms, contact a physical therapist to set up an evaluation.

 

With spring upon us, we tend to want to go outdoors and be more active. With this in mind, remember to look at what type of shoes you are wearing. No matter the activity you choose, your shoes need to have stability in order to prevent injuries, not only in your feet, but up the kinetic chain to your knees, hips and spine. There are three easy tests you can perform when buying new shoes or just making sure your current shoes are substantial enough.

The Twist Test: Assess torsional stability by holding the heel and toes and twisting the sole of the shoe. The shoe should twist slightly, but should not be able to twist it like you are wringing out a wet rag.

The Squish Test: Check sole stability by assessing where the shoe bends at the ball of the foot. Hold the heel and toes between your hands and bring the hands together to check where the shoe bends. The bend should occur where your foot would bend at the ball.

The Heel Counter Test: The heel counter is the cup around your heel that helps control the movement of your heel when you stand and walk. It should be stable enough that it doesn’t collapse when you push it with your thumb.

Also remember that a good shoe size is important too, and that shoes can vary in sizing depending on the type of shoe. Make sure you are trying on your shoes and looking for a ¼- ½ inch of space between your toes and end of the shoe when standing.

Information adapted from: https://www.abcarticledirectory.com/Article/Shoe-Stability-Tests-and-Shoe-Fitting/921772#sthash.nmFQCxOs.dpuf

Performing the three tests described above you will notice the blue shoe provides support and is still good.  The black sneaker is worn out and does not provide adequate support and should be replaced.