Tag Archives: TX

Exercising Do's and Don'ts

Exercising Do’s and Don’ts

In the last post of our 5 part series on exercising do’s and don’ts, we examine the proper ways to exercise at the gym from start to finish. If you have any sudden significant increase in pain, swelling, or discoloration while performing or following exercise, discontinue immediately and contact your primary care provider.

UPRIGHT ROWS

START POSITION
• Standing with feet shoulder width apart
• Palms facing back when holding onto barbell.
• Hands spread apart a bit wider than shoulder width.
• Maintain proper posture throughout exercise.

ENDING POSITION
• Barbell lifted up to chest height with elbows flexed pointing outward.
• Forearm should be aligned with upper arm horizontally.

DON’T
• Swing body back and forth.
• Lift feet off ground.
• Allow elbows to point upward.
• Raise past shoulder height.

OVERHEAD TRICEP EXTENSION

START POSITION
• Seated with feet flat on the ground.
• Hold dumbbell vertically behind head with shoulders slightly out and 90 degree elbow flexion.
• Maintain head upright throughout exercise.

ENDING POSITION
• Dumbbell held above and slightly behind head.
• Elbows fully extended.

DON’T
• Lift feet off ground.
• Lift up from bench.
• Swing body back and forth.
• Let your head lean forward.
• Bring your elbows inwards towards the ears.

This information was written by STAR Therapy Services, an outpatient physical therapy group with six locations in Houston, Texas. At Star Houston Therapy Services, their number one priority is the patient. They strive to provide individualized treatment with hands-on, compassionate care. They perform comprehensive evaluations and encourage patient input for treatment planning and goal setting. For more information click here.

View the complete Exercising Do’s and Don’ts series below:

   

   

exercising do's and dont's

PT News

This Month in PT News. Featuring articles from PTandMe partnering clinics!

2. Winter Activities Foster Year-Round Fitness
Written by the Therapy Team at the Jackson Clinics – Middleburg, VA

The urge to “hibernate” in winter is strong, even for us humans. Read more

3. Top 5 New Year’s Resolutions 
Written by Therapy Team at Momentum Physical Therapy – San Antonio, TX

2017 is almost here, and it’s the perfect time for assessing the year behind and looking forward to the changes we want to make in 2017. Read more

January 2017 Events

Check out our Physical Therapy Monthly Events Calendar! Focusing on events from PTandMe.com participating physical and occupational therapy clinics. Read more to find out what’s happening in your community in January 2017!

NEVADA PHYSICAL THERAPY EVENTS

TAHOE MEADOWS, NV
DATE: January 7th, 2017, 9:00AM – 12:00PM (and every following Saturday until the snow melts!)
HIIT Snowshoeing Training Program
CLINIC: Custom Physical Therapy – Reno
Join Custom Physical Therapy and Sierra Strength and Speed in Tahoe Meadows for a 60 minute snowshoe High Intensity Training Program session with warm-up, aerobic and anaerobic challenges, and simple fun. The only prerequisite: want to have fun and challenge yourself with a group of other crazy people. It is just for fun and to build community in our area! For more information about Custom Physical Therapy, visit them online at http://custom-pt.com.

TEXAS PHYSICAL THERAPY EVENTS

HOUSTON, TX
DATE: January 29th 2017, 12:15PM – 2:00PM
Fitness Expo 2017
CLINIC: Action Physical Therapy – Houston
Action Physical Therapy is proud to be a part of Houston First Baptist Church’s Fitness & Recreation Center Expo for 2017. Please stop by the Action Physical Therapy table. We’d love to get to know you and talk about the benefits of physical therapy. We can’t wait to see you there! For more information about Action Physical Therapy, visit them online at http://action-pt.net.

VIRGINIA PHYSICAL THERAPY EVENTS

BLACKSBURG, VA
DATE: January 20th, 2017, 1:30PM – 5:00PM
WellFest 2017: Student Health and Wellness Fair
CLINIC: University Physical Therapy -Blacksburg
If you are a VA Tech student or staff member please stop by the University Physical Therapy table at this years WellFest 2017: Student Health and Wellness Fair located in McComas Hall. We would love to get to know you and talk about the benefits of physical therapy and explore opportunities that are available to keep you performing at your best! For more information about University Physical Therapy, visit them online at http://universityptonline.com.

WISCONSIN PHYSICAL THERAPY EVENTS

JEFFERSON, WI
DATE: January 21st 2017, 10:00AM – 1:00PM
JUMP Community Health & Wellness Fair
CLINIC: Sport & Spine Physical Therapy – Jefferson
Sport & Spine Physical Therapy is proud to be a part of the JUMP 2017 Healthy Family Activities Event located at Jefferson High School. JUMP invites individuals of all ages to come to our community healthy activities free event. Activities for all ages, as well as demonstrations.
Water Aerobics 10:00AM – 11:00AM
Open Swim 11:00AM – 1:00PM
Open Gym 10:00AM – 1:00PM
The goal of JUMP is to continue to strengthen our community while working to improve our community’s health. For more information about Sport & Spine Physical Therapy, visit them online at http://sportandspineclinic.com.

How to Exercise at the gym

Exercising Do’s and Don’ts

In the fourth installment of our “At The Gym” series we examine how to exercise at the gym from start to finish. If you have any sudden significant increase in pain, swelling, or discoloration while performing or following exercise, discontinue immediately and contact your physician or therapist at your next therapy session.

How to Exercise at the gym

MILITARY SHOULDER PRESS
* How to exercise at the gym top tip: It is generally not recommended to do this exercise due to undo stress and strain at the shoulder joint.
If you do choose to do a military press, avoid bringing the bar behind the head and make sure that the elbows don’t pass 90⁰ at the bottom of the repetition.

START POSITION
• Seated with back against the seat (if available), with feet flat on the ground.
• Barbell held above head with elbows fully extended and wide grip to facilitate 90⁰ bend at the elbows at the bottom of the rep.

ENDING POSITION
• Bring barbell down until your elbows are bent at 90⁰ with the barbell in front of your face.

DON’T
• Lift feet off the ground.
• Lift off the seat.
• Arch your back.
• Bring barbell down to chest.

MACHINE CHEST PRESS

START POSITION
• Seated with back against the seat and feet flat on the ground.
• Arms out to your side and elbows flexed at 90⁰ but not coming back past your body (This picture shows the arms back a little too far with the angle at the elbows being a little too deep. Most chest press machines are built so that you have to start in this position which can compromise the shoulder if lifting heavy. If adjustable start in a position a little more forward than this).

ENDING POSITION
• Back against the seat.
• Elbows fully extended.

DON’T
• Lift feet off the ground.
• Lift off the seat.
• Bring bent elbows past your body.

CHEST PRESS

START POSITION
• Lay flat on bench with feet flat on the ground.
• Arms out to your side at 90⁰ with elbows flexed at 90⁰.
• Palms facing lower extremities.

ENDING POSITION
• Elbows fully extended.

DON’T
• Allow elbows to come down past bench height or 90⁰ bend.
• Left feet off the ground.
• Arch your back.

CHEST FLY

START POSITION
• Lay flat on bench with feet flat on the ground.
• Dumbbells touching each other with palms facing each other with elbows slightly bent.

ENDING POSITION
• Arms out at your side at 90⁰ with elbows flexed at about 120⁰.

DON’T
• Lift feet off the ground.
• Arch your back.
• Allow elbows to come down past bench height.

This information was written by STAR Therapy Services, an outpatient physical therapy group with six locations in Houston, Texas. At Star Houston Therapy Services, their number one priority is the patient. They strive to provide individualized treatment with hands-on, compassionate care. They perform comprehensive evaluations and encourage patient input for treatment planning and goal setting. For more information click here.

Knowing how to exercise at the gym, can build confidence and reduce the likelihood of injury. View the complete Exercising Do’s and Don’ts series below:

   

   

exercising do's and dont's

PT News

This Month in PT News. Featuring articles from PTandMe partnering clinics!

2. Kick the Pain of Gout
Written by the Therapy Team at the Jackson Clinics – Middleburg, VA

In this age of gyms on every corner and fitness-focused reality television shows and entire networks, it’s easy to think of a high-impact workout as a panacea for all kinds of physical ailments. Read more

3. Four Ways to Make Holiday Travel Pain Free 
Written by Therapy Team at Momentum Physical Therapy – San Antonio, TX

‘Tis the season for holiday travel. The hustle and bustle is unavoidable with people moving through airports, piling into traffic, and some even traveling by bus to reach their destination. Read more

exercise at the gym

Exercising Do’s and Dont’s

AtTheGym#3_FBsize

In the third installment of our gym series we examine the proper ways to exercise at the gym from start to finish. If you have any sudden significant increase in pain, swelling, or discoloration while performing or following exercise, discontinue immediately and contact your therapist at your next therapy session.

SCAPULAR RETRACTION / ROW

START POSITION
• Standing or seated with back in neutral with feet shoulder width apart.
• Squeeze shoulder blades together.
• Elbows slightly bent and forearms parallel to the floor.

ENDING POSITION
• Elbows at 90⁰ flexion.
• Shoulders pulled back.
• Hands at your sides at shoulder width and forearms parallel to the floor.

DON’T
• Swing body back and forth.
• Let the weight pull you forward between repetitions (keep the shoulders back).
• Shrug.

exercise at the gym

ANTERIOR DELTOID – FRONTAL RAISE

START POSITION
• Standing with spine in neutral position with feet shoulder width apart.
• Palms facing down.

ENDING POSITION
• Arm raised to 90⁰ directly in front of you.
• Elbow in full extension.

DON’T
• Raise arm past 90 degrees.
• Swing body back and forth.
• Rotate wrist.
• Shrug shoulders.

exercise at the gym

LATERAL DELTOID – LATERAL RAISES

START POSITION
• Standing with spine in neutral position with feet shoulder width apart.
• Elbows bent at 90 degrees.

ENDING POSITION
• Arms raised to 90 degrees at your side.
• Palms facing down.

DON’T
• Raise arms past 90 degrees.
• Swing body back and forth.
• Shrug shoulders.

exercise at the gym

BENCH PRESS

START POSITION
• Lay flat on bench with both feet flat on the ground.
• Place a rolled towed in the center of the chest.
• Arms extended with wide grip to facilitate 90 degree bend at the elbow at the bottom of repetition.

ENDING POSITION
• Lower slowly until the bar touches the towel
• Elbows should not pass the height of the bench bending to about 90 degrees.

DON’T
• Lift feet off the ground.
• Arch your back.
• Bounce bar off your chest (barbell should only touch the towel lightly).

This information about exercise at the gym was written by STAR Therapy Services, an outpatient physical therapy group with six locations in Houston, Texas. At Star Houston Therapy Services, their number one priority is the patient. They strive to provide individualized treatment with hands-on, compassionate care. They perform comprehensive evaluations and encourage patient input for treatment planning and goal setting. For more information click here.

View the complete Exercising Do’s and Don’ts series below:

   

   

exercising do's and dont's

at the gym

At the Gym: Exercising Do’s and Dont’s

AtTheGym#2_FBsize

In the second installment of our “At The Gym” exercise series we examine the proper ways to exercise at the gym from start to finish. If you have any sudden significant increase in pain, swelling, or discoloration while performing or following exercise, discontinue immediately and contact your therapist at your next therapy session.

Plus Push Up 1

PLUS PUSH-UP

START POSITION
• Get on elbows and knees.
• Knees bent
• Straight or neutral back done by drawing the stomach in and the buttocks down.

ENDING POSITION
Push elbows into mat while trying to increase the space between the shoulder blades (round out your back between the shoulders).DON’T

DON’T
• Drop the head.
• Raise the buttocks or let the low back excessively curve inward.

Plus Push Up 2

PLUS PUSH-UP: STAGE 2

START POSITION
Push-up position

ENDING POSITION
• Push hands into mat while trying to increase the space between shoulder blades.
• Rounded upper back appearance.

DON’T
• Drop the head.
• Raise the buttocks or let the low back excessively curve inward.

Scapular Depression

SCAPULAR DEPRESSION

START POSITION
• Seated with shoulder blades drawn downward (don’t shrug shoulders).
• Hands hold just outside of the curvature of the bar to comfort.
• Knees bent underneath knee pad and feet on the floor.
• Keep your back straight with a slight posterior lean from the hips.

ENDING POSITION
Bring bar to chest with elbows bent.

DON’T
• Lift feet off the ground.
• Rock at the waist.
• Elevate or let shoulders pull forward.
• Hyperextend the low back as you pull in.

Empty Can 1

EMPTY CAN

START POSITION
Standing with hands at your side and thumbs pointing downward with feet shoulder width apart.

ENDING POSITION
Arms raised to about 60⁰ with thumbs facing down and slightly to your side.

DON’T
• Swing body back and forth.
• Shrug shoulders.
• Lift above 60⁰.

Full Can
FULL CAN

START POSITION
Standing with hands in front of you with thumbs pointing upward and feet shoulder width apart.

ENDING POSITION
Arms raised to 90 – 120⁰ with thumbs facing up.

DON’T
• Swing body back and forth.
• Shrug shoulders.
• Lift above 120⁰.

This information was written by STAR Therapy Services, an outpatient physical therapy group with six locations in Houston, Texas. At Star Houston Therapy Services, their number one priority is the patient. They strive to provide individualized treatment with hands-on, compassionate care. They perform comprehensive evaluations and encourage patient input for treatment planning and goal setting. For more information click here.

View the complete Exercising Do’s and Don’ts series below:

   

   

exercising do's and dont's

PT News

This Month in PT News. Featuring articles from PTandMe partnering clinics!

car reverse

2. Going in Reverse: When Your Back Impedes Driving
Written by the Therapy Team at the Jackson Clinics – Middleburg, VA

When backing up your car, do you find it difficult to turn around to see what’s behind? Loss of rotational ability in the back is one of the problems we develop as we age. Read more

man stretching 2

3. 4 Ways To Improve Your Quality of Life Today
Written by the Therapy Team at Momentum Physical Therapy – San Antonio, TX

How often do you get home tired from a long day, frustrated with work, traffic, or co-workers? Our blood pressure has increased, stress levels have caused emotional, behavioral, and physical changes in us that otherwise would not be part of our normal calm day. Read more

October 2016 Events

EVENTS_10-2016_FBsize

Check out our Physical Therapy Monthly Events Calendar! Focusing on events from PTandMe.com participating physical and occupational therapy clinics. Read more to find out what’s happening in your community in October 2016!

GEORGIA PHYSICAL THERAPY EVENTS

FOLKSTON, GA
DATE: October 21st 2016, 5:00PM – 7:00PM
20 Year Anniversary Cookout
CLINIC: Advance Rehabilitation Physical Therapy – Folkston
Advance Rehab is celebrating its 20 year anniversary in Folkston, Georgia with a cookout and live music by local artist Justen Harden
For more information about Advance Rehabilitation Physical Therapy, visit them online at http://www.advancerehab.com.

IDAHO PHYSICAL THERAPY EVENTS

BOISE, ID
DATE: October 18th – 15th 2016
2016 NPI Annual Fall Conference
CLINIC: Intermountain Physical Therapy & Hand Rehabilitation – Boise
Intermountain will have a booth at this year’s event. Stop on by and see how physical therapy brings patients back to their full potential! For more information about Intermountain Physical Therapy & Hand Rehabilitation, visit them online at http://www.intermountainpt.com.

MICHIGAN PHYSICAL THERAPY EVENTS

MONROE, MI
DATE: October 4th 2016, 3:00PM – 6:00PM
Monroe Open House
CLINIC: Advanced Physical Therapy – Monroe
Advanced Physical Therapy’s Monroe clinic is celebrating their relocation with an open house! Join us for snacks, drinks and check out the new digs. We’d love to have you as we get to know our new neighbors and friends! First 100 guests will receive a free gift. For more information about Advanced Physical Therapy, visit them online at http://advphysicaltherapy.com.

NEW JERSEY PHYSICAL THERAPY EVENTS

BORDENTOWN, NJ
DATE: October 17th 2016, 4:30PM – 8:00PM
Work Comp Seminar at Villa Mannino Restaurant
CLINIC: Hamilton Physical Therapy Services, L.P.
Attention all work comp case managers and adjusters! Join Hamilton Physical Therapy and Princeton Brain & Spine Care as they talk about the Evaluation and Rehabilitation of Concussions in the injured workers.

AGENDA:
4:30 pm – 5:30 pm — Registration & Vendor Exhibit
5:30 pm – 5:45 pm — Opening Remarks
5:45 pm – 7:30 pm — Clinical Presentation
7:30 pm – 8:00 pm — Q&A Session

For more information contact Jaime Caceres at Hamilton Physical Therapy Services in Hamilton, New Jersey at (609) 585-2333. Also, visit Hamilton Physical Therapy Services online at http://www.hamiltonphysicaltherapy.org.

TENNESSEE PHYSICAL THERAPY EVENTS

NASHVILLE, TN
DATE: October 15th 2016, 8:00AM – 11:00PM
2016 – 2017 Heart Walk at Vanderbilt University Sport Field
CLINIC: STAR Physical Therapy
Help STAR Physical Therapy reach their goal to raise $5,000 for the American Heart Association. You can help us by donating to our team ($20 donations receive a custom t-shirt) or join the STAR Physical Therapy Heart Walk Team and join us at the event! For more information about STAR Physical Therapy, visit them online at http://www.starpt.com.

TEXAS PHYSICAL THERAPY EVENTS

CLEVELAND, TX
DATE: October 15th 2016, 9:00AM
Walk with a Doc for Hardhats & Little Heads
CLINIC: Cleveland Physical & Occupational Therapy
Cleveland Physical & Occupational Therapy is participating in this year’s Walk With A Doc at the Cleveland High School Track! Bring your friends and family to enjoy a day of fun! Participants will walk on the track with national award winning doctor Dr. Sulaiman, explore vendor booths, receive health and community information as well as meet local fireman and police officers all while getting healthy! Special appearances by Reggie Airman Dixon, Maurice Termite Watkins, and Reggie Johnson. Children will be provided with free bikes, helmets, t-shirts, water bottles, goodie bags and more as part of the Hard Helmets for Little Heads initiative while supplies last. All materials will be distributed on a first come, first served basis. For more information, please contact Kimberly Hughes at (281) 592.2224 – ext. 206 or at khughes@hcset.com. You can also visit the official event website here: http://walkwithadoc.org/our-locations/cleveland-texas/. For more information about Cleveland Physical & Occupational Therapy, visit them online at http://www.clevelandpt.com.

WISCONSIN PHYSICAL THERAPY EVENTS

JEFFERSON, WI
DATE: October 10th 2016, 5:30PM – 6:30PM
JUMP: Great Apple Crunch Fun Run
CLINIC: Sport & Spine Physical Therapy – Jefferson
Sport & Spine Physical Therapy in Jefferson, Wisconsin invites Jefferson community members of all ages to join us in our 4th annual one mile FUN RUN/WALK! Participation ribbons for all children
There will also be refreshments. In the event of inclement weather, it will be canceled with no make-up date. For more information contact Jo Christianson at christiansonj@tds.net.
Also, please visit Sport & Spine Physical Therapy online at http://sportandspineclinic.com.

MERRILL, WI
DATE: October 8th 2016, 8:00AM – 1:00PM
2016 Leaf Pile Run 6th Annual 5k Run/Walk & 1k Kids Run
CLINICS: Sport & Spine Physical Therapy & Merrill Physical Therapy
Please join Sport & Spine Physical Therapy, Merrill Physical Therapy and other WVAM members for a fun and festive fall run, to help support Wisconsin Valley Athletic Medicine by participating in the 2016 Leaf Pile Annual Event. All 5k and 1k participants receive a complimentary wristband for same day entry to Helene’s Hilltop Orchard to enjoy a hayride, corn maze, cow train, and the play area. Complimentary beverages from Red Eye Brewing Co. and root beer from Central Beer Distributors. Need more info? Contact Andy at Sport & Spine Clinic at adavis@usphclinic.com or call (715) 693-7727. For more information about Merrill Physical Therapy, visit them online at http://www.merrillpt.com.

exercise at the gym

At the Gym: Exercising Do’s and Don’ts

AtTheGym#1_FBsize

In this new monthly series we examine the proper ways to exercise at the gym from start to finish. If you have any sudden significant increase in pain, swelling, or discoloration while performing or following exercise, discontinue immediately and contact your therapist at your next therapy session.

Scapular Strengthening

SCAPULAR STRENGTHENING

START POSITION
• Lay face down on the edge of the bench with arm hanging downward
• Rolled towel under forehead for support

ENDING POSITION
Arm raised straight to your side no higher than the torso with palms facing down

DON’T
• Arch your back when lifting dumbbell
• Lay with face turned sideways
• Raise the dumbbell too high

External Rotation Side Lying

EXTERNAL ROTATION – SIDE LYING

START POSITION
• Side lying with elbow at 90⁰ bend
• Support the head and rolled towel under arm holding dumbbell

ENDING POSITION
Side lying with external rotation at the shoulder until you feel an anatomical stop at the shoulder (about 45⁰); keep elbow bent

DON’T
• Create rotation at the torso
• Don’t raise the arm from the towel

External Rotation Prone

EXTERNAL ROTATION – PRONE

START POSITION
• Lay face down with head facing to the side
• Forearm hanging off table with elbow bent to 90⁰
• Bicep is on the bench and supported by a towel

ENDING POSITION
About 45⁰ of external rotation

DON’T
• Externally rotate past 45⁰
• Raise arm from the towel

D2 Flexion

D2 FLEXION

START POSITION
• Standing with feet shoulder width apart
• Hold handle with arm crossing body to opposite side
• Palm facing body.

ENDING POSITION
• Arm raised slightly above the shoulder (about 120⁰ which is slightly higher than shown) with thumb facing upward
• Creating a “disco” motion

DON’T
• Let thumb face sideways or downward at end of exercise
• Lean backwards or sideways to assist in exercise
• Shrug shoulders

This information about how to exercise at the gym was written by STAR Therapy Services, an outpatient physical therapy group with six locations in Houston, Texas. At Star Houston Therapy Services, their number one priority is the patient. They strive to provide individualized treatment with hands-on, compassionate care. They perform comprehensive evaluations and encourage patient input for treatment planning and goal setting. For more information click here.

View the complete Exercising Do’s and Don’ts series below:

   

   

exercising do's and dont's