tag:blogger.com,1999:blog-55964126767564038672024-03-13T11:59:00.678-07:00Modern Physical Therapy BlogUnknownnoreply@blogger.comBlogger7125tag:blogger.com,1999:blog-5596412676756403867.post-6221359567722712422011-01-01T04:45:00.000-08:002011-01-01T04:45:48.100-08:00Happy New Year!!!Hope everyone has a wonderful 2011!<br />
Here is a link to our January newsletter!<br />
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<a href="http://myemail.constantcontact.com/News-from-Modern-Physical-Therapy.html?soid=1103866035485&aid=kf8ZD-JM-BM">http://myemail.constantcontact.com/News-from-Modern-Physical-Therapy.html?soid=1103866035485&aid=kf8ZD-JM-BM</a>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5596412676756403867.post-42898617034859135402010-12-29T17:32:00.000-08:002010-12-29T17:32:08.656-08:00Stage One Core Stability<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgq5rAvZXoAl7gHugcD8ZDJ15PS-wTT58a3ImR6V0ISs3FegogXnSpt9yy0HSU8LHRlPj0EfvqFw8GB4cF4Dq-vjeFLMK5V2UJofesh3lAFBJidSsteMmwEgAARpYAJOHhadaUk6Pc2vC8/s1600/Web+Modern_PT_logo_long%255B1%255D.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="93" n4="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgq5rAvZXoAl7gHugcD8ZDJ15PS-wTT58a3ImR6V0ISs3FegogXnSpt9yy0HSU8LHRlPj0EfvqFw8GB4cF4Dq-vjeFLMK5V2UJofesh3lAFBJidSsteMmwEgAARpYAJOHhadaUk6Pc2vC8/s320/Web+Modern_PT_logo_long%255B1%255D.jpg" width="320" /></a></div><div class="MsoNormal" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; margin: 0in 0in 0pt;"><br />
</div><span style="font-family: "Tw Cen MT", "sans-serif"; mso-bidi-font-family: Arial;"><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: "Arial", "sans-serif";"><strong>Transverse Abdominal (TA) and </strong></span><span style="font-family: "Arial", "sans-serif";"><strong>Lumbar Multifidus (LM) Co-Contraction</strong></span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br />
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</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span><span style="font-family: Arial, Helvetica, sans-serif;"><strong>To find TA muscle</strong>:<span style="mso-spacerun: yes;"> </span>Place fingers 1” in and 1” down from hip bones.<span style="mso-spacerun: yes;"> </span>Can do gentle cough to make sure you are in the correct place.</span></span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span><span style="font-family: Arial, Helvetica, sans-serif;"><strong>To turn muscle on</strong>:<span style="mso-spacerun: yes;"> </span>Pull belly button gently in towards spine.</span></span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span><span style="font-family: Arial, Helvetica, sans-serif;"><strong>What you should feel</strong>:<span style="mso-spacerun: yes;"> </span>Muscle comes slightly into fingertips.</span></span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: "Arial", "sans-serif";">When you contract the transverse abdominals, the multifidi also contract, and together they act like a corset to stabilize your spine.<span style="mso-spacerun: yes;"> </span>The pelvic floor muscle also work to provide stabilization from below.</span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: "Arial", "sans-serif";">Pain or injury in the low back can turn these muscles off, causing the big muscles (paraspinals) of your back to take over.<span style="mso-spacerun: yes;"> </span>Strain and spasms in your back can occur when you are relying on these big back muscles to provide support to your spine.<span style="mso-spacerun: yes;"> </span></span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: "Arial", "sans-serif";">These exercises will help turn your spinal stabilizers on in order to decrease the load on the paraspinals and provide the support your spine needs during daily activities.<span style="mso-spacerun: yes;"> </span>The goal of the lumbar stabilization program is to retrain these muscles to be active all day long, especially during activities where the demand on your spine increases such as during transitional movements (rolling in bed, sit to stand) or when lifting heavy objects.</span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: "Arial", "sans-serif"; mso-bidi-font-weight: bold;">Begin with 10 contractions.<span style="mso-spacerun: yes;"> </span>Hold each contraction for 10 seconds.<span style="mso-spacerun: yes;"> </span>5<span style="mso-spacerun: yes;"> </span>times per day</span></div><h1 style="margin: 0in 0in 0pt;"><span style="font-family: "Arial", "sans-serif";"></span></h1><h1 style="margin: 0in 0in 0pt;"><span style="font-family: "Arial", "sans-serif";"><span style="font-size: small;">Practice varying degrees of contraction (while still being able to breathe):</span></span></h1><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: "Arial", "sans-serif";">0% (no contraction), 25%, 50%, 75%, 100% (full contraction)</span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span><strong><span style="font-family: Arial, Helvetica, sans-serif;">Amount of contraction depends on intensity of your exercise or daily activity.</span></strong></span></div><div align="left" class="MsoNormal" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; margin: 0in 0in 0pt;"></div></span>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5596412676756403867.post-63090172162645168592010-12-07T18:42:00.000-08:002010-12-07T18:42:35.418-08:00Take a deep breath<span style="font-family: Arial, Helvetica, sans-serif;">STRESS. You know it what it is and may have dealt with some today. Deep breathing is great for relaxation. It has also been shown to affect the brain, heart, digestion, and immune system. New information is also coming forward that breathing can alter the expression of genes. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Quick breathing can increase alertness and energy level. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Slow breathing can help with the stress response and decrease heart rate and blood pressure. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">A great healthful habit is to focus on slow and relaxed breathing for 10 min a day. Right before going to sleep is a great time to practice this since it is so relaxing. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">For more information on this you can read </span><a href="http://ht.ly/3lmzc"><span style="font-family: Arial, Helvetica, sans-serif;">http://ht.ly/3lmzc</span></a>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5596412676756403867.post-24825135763618171722010-12-06T16:26:00.000-08:002010-12-06T16:26:59.928-08:00Walk yourself happy!<span style="font-family: Arial, Helvetica, sans-serif;">In a recent study it was found that 20 min of mild to moderate exercise (60% of their maximum heart rate) improved mood. In the study, individuals had lower levels of emotions like anger, depression, fatigue and tension for 12 hours after the workout session. So lace up those workout shoes! </span><br />
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<a href="http://www.realage.com/tips/get-happy-20-minute-workout?cbr=TWTTR01"><span style="font-family: Arial, Helvetica, sans-serif;">http://www.realage.com/tips/get-happy-20-minute-workout?cbr=TWTTR01</span></a>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5596412676756403867.post-61048937675251975862010-12-01T15:39:00.000-08:002010-12-01T15:39:03.641-08:00December 2010 NewsletterHere is a link to our December 2010 newsletter. <br /><br />Enjoy. <br /><br /><a href="http://myemail.constantcontact.com/News-from-Modern-Physical-Therapy.html?soid=1103866035485&aid=FCCy2crXevU">http://myemail.constantcontact.com/News-from-Modern-Physical-Therapy.html?soid=1103866035485&aid=FCCy2crXevU</a>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5596412676756403867.post-76126967818307416512010-11-30T15:41:00.000-08:002010-11-30T15:41:32.995-08:00"D"elightful<span style="font-family: Arial, Helvetica, sans-serif;">Vitamin D also known as the sunshine vitamin. New guidelines have tripled the recommended dietary allowance of vitamin D from 200 IU to <strong>600 IU</strong> for ages 1-70 and to <strong>800 IU</strong> for adults older than 70. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Low levels of Vitamin D are correlated with:</span><br />
<ul><li><span style="font-family: Arial, Helvetica, sans-serif;">Poor bone health</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Multiple Sclerosis</span></li>
<li><span style="font-family: Arial;">Heart Disease</span></li>
<li><span style="font-family: Arial;">Cancer</span></li>
<li><span style="font-family: Arial;">Diabetes</span></li>
<li><span style="font-family: Arial;">Immune deficiencies</span></li>
</ul><span style="font-family: Arial;">With the darker winter days coming make sure you are getting sufficient vitamin D for your health!</span><br />
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<a href="http://www.webmd.com/diet/news/20101129/guidelines-increase-vitamin-d?ecd=soc_tw">http://www.webmd.com/diet/news/20101129/guidelines-increase-vitamin-d?ecd=soc_tw</a>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5596412676756403867.post-80602210147849198522010-11-28T17:13:00.000-08:002010-11-28T17:13:56.465-08:00Yam it Up!<span style="font-family: Arial, Helvetica, sans-serif;">What is better alpha or beta carotene? Alpha and beta carotene are similar substances however alpha carotine has some advantages over beta carotene in inhibiting tumor formation. So, a research study looked at blood serum levels of alpha-carotine and mortality. This study included an analysis of 15,318 adults of age 20 or older. It was found that higher blood levels of alpha-carotine were associated with a lower risk of death from cardiovascular disease as well as cancer and other factors. Where can I get some? There are high concentrations of alpha-carotine in yellow-orange vegetables such as carrots, sweet potatoes, and pumpkins and dark-green vegetables such as broccoli, and spinach. These foods also have high concentrations of beta carotene as well so eating veggies is a win win situation! </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">For more information you can read the ABC news write up of this story here: </span><a href="http://abcnews.go.com/Health/Diet/alpha-carotene-live-longer/story?id=12238167&page=1"><span style="font-family: Arial, Helvetica, sans-serif;">http://abcnews.go.com/Health/Diet/alpha-carotene-live-longer/story?id=12238167&page=1</span></a>Unknownnoreply@blogger.com0