Sitting pretty: Proper sitting posture
with advice from Richard Baudry, PT, DPT, OCS
and Dandelion Dreams, Inc.
Most of us spend more time at the office than we do at home, which is why it’s so important to consider how our behavior at the office can affect how we feel at home. If you sit at your computer for several hours each day, are you sitting pretty?
Before you look at yourself in the mirror, reflect on your desk and workspace. Specifically, says Alan Zovar, a physical therapist that works at Dandelion Dreams, Inc., (a Physiquality partner), you should think about the angles in your body as they interact with your desk. Your eyes should be approximately 18 inches away from your computer screen, he says, and they should align with the middle of the screen, to avoid looking down or up too much, which could cause neck strain in the long run. In the same manner, your chair should be centered with the monitor to minimize twisting the head in order to see the screen.
Exercise trends: Rucking
by Daniel Butler, CEP
Have you heard about rucking? The word “ruck” is short for “rucksack,” a military backpack that soldiers use to carry supplies on their back. Rucking, or ruck marching, refers to walking over paved or unpaved terrain with a loaded rucksack for the purpose of improving your fitness.
The military often uses rucking to measure physical fitness. Many units require a soldier to complete a timed ruck march in order to qualify for the unit. For instance, the U.S. Army Special Forces requires potential recruits to be able to ruck 12 miles in 2 hours with a pack that weighs 65 pounds in order to be eligible for Special Forces Selection. Even after leaving the armed services, some veterans continue to use rucking as a way to remain strong and build social ties while exercising.
How does physical therapy help after a cast comes off?
The adult human body is made up of 206 bones. (We’re born with 270, but over time, as we grow, some fuse to give us 206 around the time we turn 30.) Unfortunately, many of those can break or fracture, leading to a cast in order to heal. So what happens after the cast is removed? What is necessary in order to return to normal activity?
A variety of factors will affect the length of time needed to heal, as well as how physical therapy will help you regain your pre-injury range of motion and level of activity.
The American Physical Therapy Association, or APTA, points out that there are several levels of bone fractures. The simplest is defined as a non-displaced fracture. This means that the bone may be broken, but the pieces are still properly aligned within the body.
Cycling for better health
with advice from Anna Dark
How are those resolutions coming? Are you cooking more at home? Have you seen your dentist (or at least made an appointment for your annual cleaning)?
If you’re looking for a way to increase your activity, cycling or bike riding is a great way to be active.
Anna Dark, the Fitness Director of the Take Charge Fitness Program (a wellness facility run by Physiquality member Clinton Physical Therapy Center in Tennessee), says that cycling has many health benefits. Cycling is an aerobic activity, which is great for your heart and circulation. Going for regular bike rides also increases muscle strength and flexibility, while also improving joint mobility and bone strength.
Improving your health in the new year: 5 resolutions to make for 2017
We all get into bad habits in our life, in one way or another. Perhaps you don’t talk to your grandmother enough. Or you eat too much fast food. Or you stopped working out. Setting resolutions for the new year is a good way to try to work on these bad habits.
There are many habits that can be damaging to your health, but here are five resolutions you can make for the new year to improve your health. read more
The new nutrition guidelines: What you need to know
with advice from Anna Dark
Every few years, the Departments of Agriculture and of Health and Human Services analyze their nutritional recommendations and release a new set of guidelines. If you don’t feel like reading through the three chapters and 14 appendices of the latest release, the 2015-2020 Dietary Guidelines for Americans, nutritionist and personal trainer Anna Dark will take you through the latest changes and updates.
Anna, who works at the Take Charge Fitness Program (a wellness program at Clinton Physical Therapy Center, a Physiquality member in Tennessee), says there are three big recommendations that have been added to this edition:
How Pilates and PT help you stay active as you get older
with advice from Rachelle Hill, PT, MSPT, CSCS,
Kristina Holland, PTA,
Jessica Loncar, PT, MS, OCS, Cert. MDT,
and Mika Yoshida, CSCS, EP-C
As we grow older, our bodies change. While it may sound counterintuitive, staying active is the best solution when our joints start to ache and our energy starts to fade. (Isaac Newton probably had no idea he was also talking about the human body when he explained that a body at rest stays at rest, and a body in motion remains in motion.)
Two ways to remain in motion as we age are physical therapy and Pilates. As we’ve pointed out in the past, physical therapy helps maintain and improve your health as you age. “Therapy helps to promote an increased awareness of your body,” says physical therapist Rachelle Hill. At Moreau Physical Therapy (a Physiquality member in Louisiana), Rachelle and her fellow PTs apply therapy to improve posture and reduce back pain, evaluate gait to make walking more efficient and less painful, and improve balance to reduce the risk of falls, she explains.
How will rehabilitation therapy help me get better?
with advice from Randy Gustafson, PT, MS, MOMT, OCS,
Michelle Kessell, OTR/L, CHT,
and Jan C. Key, MA, CCC/SLP
The goal of rehabilitation therapy is to improve a patient’s health and wellbeing after an injury or illness. It’s a broad umbrella term that covers a variety of therapies. At PTPN, the parent company of Physiquality, therapists fall into three categories: physical therapy, occupational therapy, and speech/language pathology, sometimes referred to as speech therapy.
Physical therapists are experts in biomechanics and the musculoskeletal and neuromuscular systems. In other words, says Randy Gustafson, the owner and director of Mesa Physical Therapy (a Physiquality network member in San Diego, California), “Their advanced degree focuses on learning everything about how the body moves.” Physical therapy incorporates specific exercises to strengthen muscles and improve function. Therapists utilize an integrated approach that includes modalities and manual therapy, he adds.