Newsletter for Manual Edge Physiotherapy
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EVERY BREATH WE TAKE PART II using deep chest breathing on occasion to keep the ribs moving. One way to keep the ribs moving freely is by doing vigorous exercise. The body responds automatically to exercise by using chest breathing. Beyond deep breathing and exercise, a great way to exercise your ribs is to do the “Standing Backstroke” exercise. Stand up and alternately bring one arm at a time over your head from front to back. Make sure you watch each of your hands move over your head and behind you like a windmill for themost benefit. Your rib cage, shoulders, and upper back will love you for this! So, do your deep breathing and your Standing Backstroke exercise to get the most out of your ribs and chest. Play a catchy tune on your accordion! Remember, relaxed breathing is a combination of both chest and diaphragm/belly movement. However, keeping our chest/ribs supple and flexible will improve our overall wellness. Next month we will discuss the response of the diaphragm and chest to trauma! Tim Bonack
Last month we talked about diaphragm and belly breathing. We discussed how it was important to be able to use the diaphragm to breathe and that women more than men, use their upper chest and ribs instead of the diaphragm. This month I want to talk about how important it is to be able to use chest breathing as well. The chest is composed of twelve ribs on each side. I like to think of the ribs as two columns of “Stacked Cs”, so the ribs are both on the front side and the back side of our bodies. When the ribs are all moving well, your whole chest moves like an accordion, three dimensionally. Lack of movement of your ribs can result in problems breathing freely, as the chest contains the lungs, as well as shoulder blade, chest, breast, and neck pain. Deep chest breathing makes the ribs move to their fullest potential. It is important to be able to exercise your ribs by breathing deeply. Take your air in as far as you can and then blow it out as far as you can. Expand your chest in the front and to the sides, toward the inside of your upper arms, when you take your breath in to get the best result. Repeat this for 10 repetitions. Make sure you do this sitting or lying on your back if it causes you to get slightly dizzy. We often see patients in the clinic that have restrictions in rib and chest mobility. This is usually due to physical or emotional trauma, stress, daily activities, or just not
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Manual
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FINDING RELIEF AFTER TOTAL JOINT REPLACEMENT FOR THE LOWER EXTREMITIES
If you have received a total joint replacement of the knee or hip, physical therapy can benefit you. Our clinic provides joint replacement physical therapy rehabilitation to those whose mobility is limited due to a replacement procedure, or even those who experience impairing joint pain without having gone through replacement surgery yet.
• Experienced a severe trauma to the joint(s). Some injuries can only be addressed through surgical treatment, depending on how critical the damage was. • Live with chronic shooting pains. If your pain is constantly affecting your daily life and no other treatments have seemed to help, your doctor may suggest surgery. If you believe you may be in need of total joint replacement surgery, it is important to discuss that with your primary physician first. If you have already received total joint replacement surgery, it is likely that your primary physician will refer you to a physical therapist for part of your recovery treatment. If you are experiencing total joint replacement, our physical therapists would be more than happy to meet with you for a consultation to discuss how they can help. Call us today to talk to an expert about how we can help you recover!
If your knee and/or hip joints are a constant source of pain, Manual Edge can help provide you with some relief.
Do I need total joint replacement? Total joint replacement surgery is typically recommended for those who: • Have severe joint damage. This is typically due to arthritic debilitation, either from osteoarthritis or rheumatoid arthritis.
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TOTAL JOINT REPLACEMENT & PHYSICAL THERAPY
Physical therapy will be important in the rehabilitation process after the total joint replacement of your knee or hip. Your physical therapist will provide a treatment plan for you that will assist in restoring your range of motion, flexibility, strength, endurance, and overall mobility of the affected joint. Physical therapy treatments can also benefit you both before AND after your procedure, in order to make sure that your recovery process is as smooth as possible. Your initial appointment will consist of a physical evaluation to determine what course of treatment will be best for your needs. Your physical therapist will create a specialized treatment plan based on your evaluation, aimed at rehabilitation and bringing you back to your optimum physical health. At first, your treatment plan will consist of passive physical therapy, which is primarily focused on pain relief and recovery. This may include manual therapy, gentle therapeutic exercises, or any other combination of treatment services that your physical therapist deems for your treatment plan. After your passive therapy, you will continue into active physical therapy treatments. These will include strengthening exercises that you will do with the aid of your physical therapist, in addition to at-home treatments that you will do on your
own at home. These will all help in making your recovery as quick and comfortable as possible, so your knee or hip can get back to its normal level of function! How can I get started? If you believe you could benefit from our total joint replacement rehabilitation services, contact Manual Edge today. We will get you back to living your best life, free from pain and limiting knee or hip pain!
EXERCISE ESSENTIAL
Helps Stretch Buttocks
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VEGGIE HUMMUS ROLLS
PIRIFORMIS STRETCH While lying on your back, hold your knee with your opposite hand and draw your knee up and over towards your opposite shoulder. Hold for 20 seconds and repeat 3 times on each leg.
• 2 vegan whole wheat wraps • 1/2 cup diced red peppers • 1/2 cup diced yellow pepper • 1/2 cup diced red cabbage
• 2 large carrots, peeled • 6 - 8 tbsp. no-oil, low-salt hummus • 2 tbsp. raw sunflower seeds (or your choice of raw seeds)
Heat wraps for 10 to 20 seconds in the microwave. Spread each wrap with 3 to 4 tbsp of no-oil hummus (depending on the diameter of your wrap). Divide veggies and sprinkle on top of the hummus on each wrap. Make sure to stop your veggies about 2 inches down from the edge of the tortillas (this will help the wraps seal up better). Starting on the opposite end, roll upwards tightly and press down to seal. Eat as whole wraps or cut into 1 1/2 to 2 inch pieces to make sushi-like rolls.
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AVOID SPORTS INJURIES
BACK & NECK PAIN
School is almost back in session and with a new school year comes a new season for sports! Whether your kids play for their school team or an extracurricular rec team, there is always the risk of an injury. Some are fairly minor, such as scrapes and bruises, but some can be serious enough to need medical intervention. Here is a collection of tips that can help keep your kids playing the game they love rather than watching from the sidelines: 1. Get a preseason physical. Make an appointment with your child’s pediatrician to get a thorough sports physical before the season starts. A sports physical can assess any areas that may be a concern for your young athlete, and in turn keep them from exasperating any conditions that may need to be treated. 2. Emphasize the importance of warm-ups. Stretching is important to loosen muscle fibers and increase blood flow to the area. A mix of both static stretches (such as toe touches) and dynamic stretches (such as high-knees) will get your athlete ready to hit the field. 3. Make Sure they are getting enough rest. Muscle fatigue predisposes an athlete to injury, so sleep is critical for your body to restore and rebuild muscle fibers. Make sure your child is also taking a season “off,” as overuse injuries are the most common injuries seen in young athletes. 4. Make sure they are hydrating! Heat-related illnesses, such as heat exhaustion and heat stroke, are a real concern for anyone exercising outside, especially on hot and humid days. Make sure your child is adequately hydrating before, during, and after activity. 5. Make sure they are eating a healthy, well-balanced diet. It is important for athletes to fuel up correctly with a diet that consists of whole foods such as fruits, vegetables, and lean proteins. Be sure to make time for breakfast, too! Even when following tips and guidelines to the letter, injuries can unfortunately still occur. Be sure to tell your young athlete that the old saying “no pain, no gain” doesn’t apply when it comes to actual injuries. Playing through pain can lead to further damage and a longer healing time, so it is important to address any nagging pains or acute injuries before they turn into something more serious. Your physical therapy team at Manual Edge can help create a plan to treat and prevent injuries by promoting strength training and proper form. Call us today to see how we can help your child succeed this season!
Manual Edge Physiotherapy offers the most effective techniques fro rel ief from Back & Neck Pain! To learn more about how we can help you, visit www.manualedge.com
CLINIC NEWS!
HOLLY AND DENISE TAKING IN THE PIKES PEAK OR BUST RODEO
VAL AND HER BUDDIES PADDLE BOARDING AT RAMPART RESERVOIR
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