Move to Live Newsletter by Choice Physical Therapy
Move to Live Your Resource to Moving Well and Living Life DR. GOOGLE AND INSANITY
A very common misconception and something we spent some time discussing in last month’s newsletter. Most of us are no stranger to the constantly “tight” hamstrings. (continued inside)
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Move to Live Your Resource to Moving Well and Living Life
No matter what hamstring stretch Dr. Google throws your way and no matter how long you hold it, you still can’t touch your toes. Or maybe you can squeeze out a toe graze for a bit after stretching but it seems that the hamstring forces that be lock right back up a short while later. What gives? Recently, I had the pleasure of working with a young runner. The toe touch discussion came up and she immediately pulled out the “I’ve never been able to touch my toes and I’ve stretched my hamstrings FOREVER. I’m 32 now, don’t think any amount of stretching will reverse that”. Within 4 sessions she was touching the floor and her program didn’t call for a single “hamstring stretch”. The definition of insanity is doing the same thing over and over, expecting different results. Our brains are powerful things. They communicate to our muscles by sending messages through our nervous system. In many cases, “tightness” that we feel is really some type of overactivity in that DR. GOOGLE AND INSANITY (continued from outside)
muscle due to us being in protective mode (think fight or flight response, protective mode) or that muscle overworking for another muscle that has become lazy. So, what’s the big deal with being able to touch your toes? Besides loosening up your hips and taking pressure off your lower back it has been linked to heart health. Yes, you read that correctly. The American Journal of Physiology studied 526 participants and found a correlation with being able to sit, reach, and touch your toes and a decreased risk of cardiovascular disease, especially in people 40 or older. Have you ever been told that your hamstrings are too tight and putting stress on your lower back? Interested to see if a few simple suggestions can help your “hamstrings of steel” relax a bit? Your toes may not be as far away as they seem.
Have a great month! Joe
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WHY PHYSICAL THERAPY?
There are a lot of different reasons as to why you may start feeling aches and pains. Muscle pain will occur whenever your muscles start to grow. To build more muscle mass, your muscles have to stretch, and lactic acid can pour into the lining of your muscles to cause a burning sensation. More movement will push that acid out, helping you to experience relief, and in time your muscles will develop increased elasticity, and the burning won’t be so severe. Built-up of tension from stress or overuse, and muscle pain from poor posture can also contribute to regular pain. A physical therapist can take a comprehensive assessment to help determine what may be the primary cause behind your aches and pains. Working with a physical therapist can help you develop a new approach to managing your aches and pains. Your physical therapy program will likely take into account strategies like hydrotherapy, deep tissue massage, guided stretching and targeted movements to help you experience ongoing relief from regular discomfort. Give us a call so we can help you say goodbye to your aches and pains.
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Exercise Essentials Try this exercise to improve hip strength.
Summertime Smoothie
INGREDIENTS • 2 frozen bananas
Helps Strengthen Hips
www.simpleset.net
• 2 cups kale, packed • 3 tbsp cocoa nibs • 2 tbsp hemp seeds • 2 tbsp chopped mint, packed • 1 tbsp maca powder • 1/2 tbsp cocoa powder • 1 tsp wheatgrass powder • 2 cups coconut milk
SINGLE LEG DEADLIFT While standing one leg, lean slightly forward at the hip, with your free leg in-line with your back. Use your arms to help maintain balance. Hold and return to starting position. Repeat 5-10 times per leg.
DIRECTIONS Add all ingredients, in the order listed above, to a blender. Blend until smooth. Serve cold. Optional: You may garnish with extra cacao nibs and mint leaves.
CALL TODAY! 518.203.6761
Life Elevated
Patient Success Spotlight
PATIENT CHALLENGE DETAILS BELOW
Email Erin@choiceptny.com with a picture of you or a family member wearing your CPT gear out and about in the community. Make sure you add the location and what you were doing! We will feature one picture a month in our newsletter and that person will receive a PRIZE! MASON, PCA, IS SPOTTED (IN HIS CPT GEAR) IN HORSESHOE BEND IN PAGE, ARIZONA ON A FAMILY TRIP!
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In The Community
It was such an honor to be in the presence of other immensely talented woman- owned businesses in the capital district at the Annual Key4Women Forum , hosted by Key Bank. This years keynote speaker, Lee Woodruff, delivered an empowering message reminding us all...
“Human beings are built to survive, yet we do it better with a tribe.”
We are fortunate to be surrounded by strong women each day, those of whom we work beside, and those of whom we are helping to get back to living their life. Thank you to our readers who inspire us each day to be a better version of ourselves and for reminding us we are not at this “thing called life” alone.
Always grateful, Erin : )
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