The bridge is a versatile exercise that captures multiple key muscle groups. This exercise strengthens the glut, hamstrings and activates the deep core muscles. It also provides lengthening to the anterior hip and quad muscles. The bridge is a non weightbearing exercise that allows individuals who can’t tolerate weight bearing to work on strengthening these areas. Ther are multiple variations and modifications that can be performed. Try some of these while bridging: Place a small ball between the knees and squeeze Place a band around the outer thigh and push outward slightly Lift the heels for a calf raise Perform marching Perform single leg raises Place lower legs on a…

Deep breathing is a form of meditation that helps decrease stress, improve memory, treat depression, promote better sleep and improve cardiovascular health. There are numerous breathing methods that help focus on specific needs.   One technique for you to try is 4-7-8 breathing developed by Dr. Andrew Weil. Breathe in through the nose for 4 seconds 2) Hold for 7 seconds 3) Breathe out through the mouth for 8 seconds Repeat 4-5 cycles to promote a clear, calm mind.

Dry needling is a technique used to release a trigger point in a muscle using a thin filiform needle. A trigger point is a local contracture in the muscle fibers that can disrupt function and cause pain. When a trigger point is released through dry needling, it can improve flexibility, blood flow and decrease pain.  So, what is the difference between acupuncture and dry needling?  Acupuncture is based on Eastern medicine and involves balancing the energy flow known as “chi” through a meridian mapping system in the body.   Dry needling is rooted in Western medicine and performed by skilled and trained physical therapists, chiropractors and other practitioners certified in…

Choosing the correct backpack for your child is important in maintaining proper body mechanics and preventing neck and back pain. Although children may not be using backpacks as often this year due to remote learning, it is still wise to check for proper fitting.  The American Academy of Pediatrics recommends that a child’s backpack weigh no more than 10 to 20 percent of their body weight. Consumer Reports recommends keeping the weight closer to 10 percent of the child’s weight. When a heavy backpack is incorrectly placed on the shoulders, the weight’s force can pull a child backward. To compensate, the child might bend forward at the hips or arch the…

What is it and What Does it Feel Like? The term tendonitis refers to acute inflammation of the tissue and tendinosis is a chronic inflammation and thickening of the tendon resulting in degeneration over time. These conditions are both characterized by pain, inflammation, stiffness and limited tolerance to activity.  What Causes the Pain? The pain in both these conditions is a result of altered mechanics over time, repetitive stress as well as intrinsic factors in the body.  Diagnostic Testing It is important to obtain diagnostic testing prior to treatment of achilles conditions. Bony calcificatons, blood flow, and degree of thickening of tissue can be determined with imaging studies and ultrasound.  …

The most common complaints reported by drivers include stiff neck, back and foot cramps. Fortunately, there are a number of ergonomic adjustments you can make in your vehicle to reduce stress and strain on your body. Consider these modifications and adjustments before going out for your next drive: Back tilt: Make sure to sit all the way back in your seat for full support.   The back of your seat should be adjusted so it is slightly reclined beyond 90 degrees. Seat pan: The angle of your seat pan should be set so your knees are at or slightly below the level of the hips. This will decrease pressure on…

Lateral epicondylitis or tennis elbow is an inflammation of the forearm tendons (most commonly the Exensor Carpi Radials Brevis Muscle). This inflammation occurs as a result of hand and wrist overuse. When repetitive gripping and carrying activity occurs over a period of time, micro tears can occur in the tissue causing pain, inflammation and limitations with activity.  The pain is typically describes as “achy” or “sharp” depending on how long you have had it. Symptoms occur on the lateral aspect of the elbow and may radiate into the forearm or into the back of the arm. Tennis elbow occurs in people primarily between ages 30-50.   When evaluating the elbow, proper screening of…

With the warm weather arriving, most will be looking to purchase new summer footwear.  While looking for something stylish is important, I recommend finding a sandal with good support as well.  If your footwear has no contour or support, the body’s foundation is weakened. In turn, this can place increased stress on different parts of the body.   Activestyle PT has researched and found FIVE styles that will give you continuous support throughout the summer.  #1 – Vionic Women’s Bella ll Sandal This sporty, casual sandal has a lightweight, shock absorbing midsole with built in orthotic that hugs the arch. Vionic footwear holds the APA seal of Acceptance Award. It comes…

Tight pectoralis muscles can lead to a variety of issues. If the proper length of these chest muscles is not maintained, it can lead to abnormal shoulder mechanics, rounded posture and ultimately stress to the upper spine. Significant tightness to these muscles can also lead to compression of the blood flow and neural structures that travel across the front of the shoulder. There are multiple ways to stretch the chest muscles. One that I utilize most is the supine pec stretch, either on a platform (as pictured below) or foam roller. The arms are dropped outward using gravitational pull to bring you into a sustained stretch. It’s important to vary…