Tag Archives: Exercises

strength training physical therapy

Strength Training: You’re Not Too Old!

 

strength training physical therapy

If you think you are “too old” to do strength training exercises, think again! With proper guidance and support, you can benefit from a program of regular strength-training exercises.

Sarcopenia is the loss of muscle and strength often seen in older adults. Although many questions remain about muscle loss and aging, one thing is certain: strength-training exercises can help reduce these effects. Even small changes in muscle size can make a big difference in strength, especially in people who have already lost a lot of muscle.

BENEFITS

According to the North American Spine Society, strength training can provide the following benefits in older adults:

  • Better balance and, consequently, reduced risk of falls
  • Quicker responses, which may also play a role in preventing falls
  • Reduced risk of osteoporosis (weakening of the bones)
  • Improved quality of life
  • Improved mental alertness

EXAMPLES OF STRENGTH-TRAINING EXERCISES

You can increase your strength by regularly using any of the following:

  • Weights
  • Strength-training equipment
  • A resistance band

 

HOW MUCH AND HOW OFTEN?

The National Institute on Aging recommends the following tips on how much and how often you should do strength-training exercises:

  • Exercise all of your major muscle groups at least twice a week.
  • Do not do strength exercises of the same muscle group 2 days in a row.
  • Depending on your condition, you might need to start out using as little as 1 or 2 pounds of weight, or no weight at all.
  • Use a minimum of weight the first week, then gradually add weight. Starting out with weights that are too heavy can cause injuries.
  • When doing a strength exercise, do 10-15 repetitions in a row.
  • Take 3 seconds to lift or push a weight into place; hold the position for 1 second, and take another 3 seconds to lower the weight. Do not let the weight drop; lowering it slowly is important.
  • Gradually increase the amount of weight to benefit from strength exercises. When you can do 2 sets of 10-15 repetitions, then you can increase the amount of weight on your next session.
  • It should feel somewhere between hard and very hard for you to lift or push the weight. If you cannot lift or push a weight 8 times in a row, then it is too heavy for you. Reduce the amount of weight. If you can lift a weight more than 15 times in a row, it is too light for you. Increase the amount of weight. Do not increase more than 5% for all upper body and 10% for lower body exercises.

 

SAFETY TIPS

  • Talk to your doctor or a physical therapist before engaging in a new exercise program.
  • Breathe normally while exercising. Holding your breath (known as Valsalva maneuver) while straining can cause your blood pressure to go up. This is especially true for people with cardiovascular disease.
  • If you have had a hip repair or replacement, check with your surgeon before doing lower body exercises.
  • Avoid jerking or thrusting weights into position. This can cause injuries. Use smooth, steady movements.
  • Avoid locking the joints in your arms and legs in a straightened position.
  • Breathe out as you lift or push, and breathe in as you relax.
  • Muscle soreness lasting up to a few days and slight fatigue are normal after muscle-building exercises, but exhaustion, sore joints, and unpleasant muscle pulling are not. The latter symptoms may mean you are overdoing it.
  • None of the exercises you do should cause pain. The range within which you move your arms and legs should never hurt.

 

Looking for a physical therapist to help start your strengthening program?

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BUILD THAT BRAWN!

Strength exercises can help increase your strength when performed on a regular basis. Here are some examples from the National Institute of Aging:

Wrist Curl
This exercise strengthens the wrists.

  • Put your forearm on the arm of a chair. Your hand should be over the edge.
  • Hold the weight with your palm facing upward.
  • Bend your wrist up and down.
  • Do this 10-15 times.
  • Repeat with the other hand.
  • Do this 10-15 more times with each hand.

Side Arm Raise
This exercise strengthens shoulder muscles.

  • Sit in an armless chair with your back supported by the back of chair.
  • Keep your feet flat on the floor and even with your shoulders.
  • Hold hand weights straight down at your sides, with palms facing inward.
  • Raise both arms to your side, shoulder height.
  • Hold the position for one second.
  • Slowly lower your arms to your sides. Pause.
  • Repeat 10-15 times.
  • Rest; then do another set of 10-15 repetitions.

Chair Stand
This exercise strengthens muscles in your abdomen and thighs. Your goal is to do this exercise without using your hands as you become stronger.

  • Sit toward the front of a chair, knees bent, feet flat on the floor.
  • Cross your hands over your chest and lean back in a half-reclining position. Keep your back and shoulders straight throughout the exercise.
  • Raise your upper body forward until you are sitting upright, using your hands as little as possible (or not at all, if you can).
  • Extend your arms outward so they are parallel to the floor. Slowly stand up, using your hands as little as possible.
  • Slowly sit back down. Pause.
  • Repeat 10-15 times.
  • Rest; then do another set of 10-15 repetitions.

Arm Curl
This exercise strengthens upper-arm muscles.

  • Stand with your feet even with your shoulders.
  • Keep your feet flat on the floor and even with your shoulders.
  • Hold your hand weights straight down at your sides, with palms facing forward.
  • Slowly bend one elbow, lifting weight toward your chest. (Rotate your palm to face your shoulder while lifting the weight.)
  • Hold this position for one second.
  • Slowly lower your arm to the starting position. Pause.
  • Repeat with the other arm.
  • Alternate arms until you have done 10-15 repetitions with each arm.
  • Rest; then do another set of 10-15 alternating repetitions.

Toe Stand
The heel raise strengthens ankle and calf muscles. You can use ankle weights for this exercise if you are able.

  • Stand straight, feet flat on the floor, holding onto a table or chair for balance.
  • Slowly stand on tiptoe, as high as possible.
  • Hold the position for 1 second.
  • Slowly lower your heels all the way back down. Pause.
  • Do the exercise 10-15 times.
  • Rest; then do another set of 10-15 repetitions.
  • Variation: As you become stronger, do the exercise standing on 1 leg only, alternating legs for a total of 10-15 times on each leg. Rest; then do another set of 10-15 alternating repetitions.

Knee Curl
Strengthens muscles in the back of the thigh. You can use ankle weights for this exercise if you are able.

  • Stand straight holding onto a table or chair for balance.
  • Slowly bend your knee as far as possible. Don’t move your upper leg at all; bend your knee only.
  • Hold this position for 1 second.
  • Slowly lower your foot all the way back down. Pause.
  • Repeat with your other leg.
  • Alternate legs until you have done 10-15 repetitions with each leg.
  • Rest; then do another set of 10-15 alternating repetitions.

Front Arm Raise
Strengthens shoulder muscles.

  • Stand with your feet shoulder-width apart
  • Hold hand weights straight down at your sides, with palms facing backward.
  • Raise both arms in front of you to shoulder height. Do not turn your wrist.
  • Hold this position for 1 second.
  • Slowly lower your arms. Pause.
  • Repeat 10-15 times.
  • Rest; then do another set of 10-15 repetitions.

Leg Straightening
Strengthens muscles in front of the thigh and shin. You can use ankle weights for this exercise if you are able.

  • Sit in a chair. Only the balls of your feet and your toes should rest on the floor. Put a rolled towel under your knees, if needed, to lift your feet. Rest your hands on your thighs or on the sides of the chair.
  • Slowly extend 1 leg in front of you as straight as possible.
  • Flex your foot to point toes toward the head.
  • Hold this position for 1–2 seconds.
  • Slowly lower your leg back down. Pause.
  • Repeat with your other leg.
  • Alternate legs until you have done 10-15 repetitions with each leg.
  • Rest; then do another set of 10-15 alternating repetitions.

Back Leg Raise
Hip extension strengthens buttock and lower-back muscles. You can use ankle weights for this exercise if you are able.

  • Stand 12-18 inches from a table or chair, feet slightly apart.
  • Hold onto a table or chair for balance.
  • Slowly lift one leg straight backwards without bending your knee, pointing your toes, or bending your upper body any farther forward.
  • Hold this position for 1 second.
  • Slowly lower your leg. Pause.
  • Repeat with your other leg.
  • Alternate legs until you have done 10-15 repetitions with each leg.
  • Rest; then do another set of 10-15 alternating repetitions.

Side Leg Raise
This strengthens muscles at the sides of your hips and thighs. Use ankle weights, if you are ready.

  • Stand straight, directly behind a table or chair, feet slightly apart.
  • Hold onto a table or chair for balance.
  • Slowly lift 1 leg 6-12 inches out to the side. Keep your back and both legs straight. Don’t point your toes outward; keep them facing forward.
  • Hold this position for 1 second.
  • Slowly lower your leg. Pause.
  • Repeat with the other leg.
  • Alternate legs until you have done 10-15 repetitions with each leg.
  • Rest; then do another set of 10-15 alternating repetitions.

This information is neither intended nor implied to be a substitute for professional medical advice. Always seek the advice of your physician or other qualified health providers prior to starting any new treatment or with questions regarding a medical condition.

RESOURCES:

Family Doctor—American Academy of Family Physicians
http://www.familydoctor.org

National Institute on Aging
http://www.nia.nih.gov

CANADIAN RESOURCES:

The College of Family Physicians of Canada
http://www.cfpc.ca

Public Health Agency of Canada
http://www.phac-aspc.gc.ca

REFERENCES:

Exercise & Physical Activity: Your Everyday Guide from the National Institute on Aging. National Institute on Aging website. Available at: http://www.nia.nih.gov/sites/default/files/exercise_guide.pdf. Published January 2009. Accessed January 2, 2015.

Strength training for the elderly. North American Spine Society Know Your Back website. Available at: http://www.knowyourback.org/Pages/BackPainPrevention/Exercise/StrengthTrainingElderly.aspx. Accessed January 2, 2015.

Content provided by EBSCO.  EBSCO Information Services is fully accredited by URAC. URAC is an independent, nonprofit health care accrediting organization dedicated to promoting health care quality through accreditation, certification and commendation. 

Top 5 Low Back Pain Exercises to Reduce Back Pain

What are some Physical therapy exercises for lower back pain: The top 5 low back pain exercises.

How to Reduce Low Back Pain

Over time, we develop arthritic changes in our back due to normal wear and tear. Below is a list of low back pain exercises that can help reduce lower back pain. These exercises will help you, in time, return you to your normal activities and improve your quality of life.

Top 5 Exercises to Reduce Back Pain

1. LOWER TRUNK ROTATION

Lie on your back with your knees bent.
Keep your feet and knees together and lightly rotate your spine.
Stop the stretch when you feel your hips coming off of the table. Only rotate to approximately 45 degrees and rotate back and forth like a windshield wiper.
Repeat for 2 minutes.
What are some Physical therapy exercises for lower back pain: The top 5 low back pain exercises.

2. ABDOMINAL BRACING

Lie on your back with your knees bent. Slightly elevate your hips but not high enough to where it comes off of the table. Simultaneously, squeeze your abdominal muscles down towards the table. Continue to breathe.

Hold this for 10 seconds and rest for 10 seconds. Repeat for 2 minutes.

What are some Physical therapy exercises for lower back pain: The top 5 low back pain exercises.
What are some Physical therapy exercises for lower back pain: The top 5 low back pain exercises.

3. SINGLE KNEE TO CHEST

Bring one knee to your chest.

Hold for 5-10 seconds. Repeat alternating legs to your chest for a time of 2 minutes.
What are some Physical therapy exercises for lower back pain: The top 5 low back pain exercises.

4. FIGURE 4 STRETCH

Cross one ankle over to the opposite knee and press down on the resting leg. You should feel the stretch in your hip.

Hold this stretch for 30 seconds if you can tolerate it. Repeat for 3 repetitions, then switch legs.
What are some Physical therapy exercises for lower back pain: The top 5 low back pain exercises.

5. PIRIFORMIS STRETCH

Cross one ankle over to the opposite knee. Pull the resting knee across your body and up towards your chest. (You should aim for your opposite shoulder as a reference). This stretch should be felt over the crossed leg buttock.

Hold for 30 seconds if you can tolerate it. Repeat for 3 repetitions on each leg.
What are some Physical therapy exercises for lower back pain: The top 5 low back pain exercises.

Written by Laura Cifre, OTR/L, PT, DPT, Director at Green Oaks Physical Therapy – Irving, Texas.
To learn more about Green Oaks Physical Therapy click here.

 

For more information about back pain, physical therapy click the links below.

beware bed rest for back pain  chronic back pain  low back pain relief

PT News

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

back

1. My Back Pain Always Returns! What Can I Do?
Written by the Therapy Team at the Jackson Clinics – Northern Virginia

After the common cold, the most common reason Americans miss work is back pain. Unfortunately, once you have experienced back strain or injury, it can easily become a recurring problem. Read more

uncommon

2. Uncommon Injury and Treatment Process
Written by Steve Retan AT, ATC, the Center for Physical Rehabilitation – Grand Rapids, MI

Having worked as an athletic trainer for the last 23 years, I have treated and rehabilitated countless injuries.  However there are times that athletes sustain injuries that I have not seen before.  One such injury occurred to a high school hockey player after colliding with an opponent during a game. Read more

ankle

3. Tips for Improving Your Ankle Mobility
Written by the Therapy Team at Momentum Physical Therapy – San Antonio, Texas

It’s important for a physically active body to achieve a stable balance between each active joint for maximum performance. In order for all of this to happen, ankle mobility is essential and is the root for several exercises or workouts! Read more

PT News

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

ski

1. Skiing and Thumb Injury
Written by the Therapy Team at the Jackson Clinics – Northern Virginia

Skiing falls can often cause injury to the inner ligament of your thumb, caused by the force of the pole against this area of the hand during a fall. This area, a band of fibrous tissue connecting the bones at the bottom of the thumb, is known as the ulnar collateral ligament. Read more

crash

2. Amazing People Make A Difference: Megan and Earl’s Story
Written by the Therapy Team, ARC Physical Therapy+ – Topeka, Kansas

Earl Bayless was riding in his work truck on December 21, 2016 when his driver fell asleep, causing a major accident. Their truck flipped several times in the air and skidded a block down the road before coming to a stop and leaving Earl to wonder what just happened. Read more

rowing

3. 6 Benefits of Rowing
Written by the Therapy Team at Momentum Physical Therapy – San Antonio, Texas

If you are looking for a low-impact workout that targets multiple areas of the body while getting your heart rate up, rowing might be the right exercise for you! Read more

PT News

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

1. Age Appropriate Strength & Performance Training
Written by Joe Chiaramonte AT, ATC, CSCS at The Center for Physical Rehabilitation and Therapy – Grand Rapids, MI

In recent years there has been much discussion on training for our adolescent athletes and what is appropriate, whether it be how much, how soon, how specialized? Read more

2. Breast Cancer Rehabilitation
Written by the Therapy Team at the Jackson Clinics- Northern Virginia

October is Breast Cancer Awareness Month, which is an annual campaign to increase awareness of the disease. Physical Therapy is an integral part of breast cancer rehabilitation. Read more

3. Show Hope Video Shares Impact of STAR Physical Therapy
Written by the Therapy Team at STAR Physical Therapy – Tennessee

STAR Physical Therapy’s mission, To Serve, knows no boundaries. Read more

applied functional science AFS

What is Applied Functional Science (AFS)?

The unique and wholistic practice of Applied Functional Science (AFS) requires extensive education and training beyond the traditional education received by rehabilitation clinicians.

AFS vs. Traditional Therapy

Traditional Therapy
Local Joint Focused

TREATMENTS INCLUDE:
• Focused on correcting the injured joint or muscle
• Therapeutic exercise focused on the muscles around the affected joint
• Manual treatments to improve movement in the affected joint
• Successful treatment evaluated by reduction of pain and improved joint strength

Functional Approach
Whole Body Focused

TREATMENTS INCLUDE:
• Source of pain and cause of pain are rarely the same
• Focused on correcting the underlying cause of the injured joint or muscle
• Therapeutic exercise individual developed based on patient-specific mechanics and affected functional tasks
• Manual treatments utilized to help facilitate normal functional mechanics
• Successful treatment evaluated by restoring pain free function lost due to injury

Body, Mind, and Spirit Do I need a Specialist?
Applied Functional Science (AFS) is a unique approach that uses the collaboration of the physical, biological and behavioral science used to treat patients as a whole. AFS uses biomechanics affected by the everyday forces of life to identify and treat the underlying cause of an injury.

Physical: Functional mechanics of the joints and muscles as they respond to everyday activities

Biological:
Functional application of neuromuscular properties in everyday activities

Behavioral: Why are you here? Incorporating personal driving factors and goals for betterment in your individualized treatment plan

This information was written by Plymouth Physical Therapy Specialists, an outpatient physical therapy group with 17 locations in Michigan. Plymouth Physical Therapy Specialists was established in 1994 by Jeff Sirabian PT, MHS, OCS, Cert. MDT, CSCS. With over 20 years of experience in orthopedics and sports medicine, Jeff has established a state of the art physical therapy practice with 17 locations to conveniently serve you. For more information click here.

reduce back pain

No Turning Back: Reduce Back Pain with These Spine-Stabilizing Exercises

NoTurningBack_FBsize

We take so many things about our bodies for granted. They feel good, we go about our daily activities and we never think about the complex mechanisms at place. That is until something goes wrong. Take your back: it serves as stabilizer, flexor, movement and relaxor too. But unfortunately, back pain troubles many of us — about 8 in 10 people in their lifetime will experience back pain. But you don’t have to rely on pills to relieve symptoms or even countless trips to a doctor. Exercises offer a proactive approach to reduce back pain, and this graphic can help with ideas.

reduce-back-pain-with-these-spine-stabilizing-exercises-web-1

postoperative physical therapy

Postoperative Physical Therapy

Postopertive physical therapy after surgery

Postoperative physical therapy after a Total Hip Replacement is essential to your recovery. Your physical therapist will follow your physician’s protocol and will focus on range of motion exercises, progressive strengthening exercises, gait training, balance training, and activity specific training to meet your specific needs. Modalities such as ice and e-stim may be used to help reduce discomfort and swelling. It is very important to complete your home exercise program as directed by your physical therapist and physician.

RANGE OF MOTION EXERCISES
Swelling and pain can make you move your knee less. Your physical therapist can teach you safe and effective exercises to restore the range of motion to your knee so that you can perform your daily activities.

STRENGTHENING EXERCISES
Weakness of the muscles of the thigh and lower leg is typical after surgery. Your physical therapist can determine the best strengthening exercises for you with the goal of no longer needing a cane or walker to walk.

post op

BALANCE TRAINING
Specialized training exercises can help your muscles “learn” to adapt to changes in your world such as uneven or rocky ground. When you are able to put your full weight on your knee without pain, your physical therapist may add agility exercises so that you can safely and quickly change directions or make quick stops or starts. They may use a balance board that will challenge your balance and knee control. These exercises will be safe and fun.

GAIT TRAINING
Your physical therapist will work with you in retraining your gait following your surgery using appropriate assistive devices such as a walker or cane. They will make sure that you will be able to safely and confidently go up and down stairs, negotiate curbs, and inclines, etc.

ACTIVITY SPECIFIC TRAINING
Depending on the requirements or your job or the type of recreational activities you enjoy, your physical therapist will tailor your program so that you can meet your specific demands.

This article about postoperative physical therapy was written by STAR Physical Therapy, an outpatient physical therapy group with over sixty locations in Tennessee. Established in 1997 with one clinic and one mission – to serve. Today, they have grown to offer that direct service in more than 60 clinics, and while they’ve grown, one thing that has not changed is their commitment to you, their communities, and their employees. For more information click here.

PT News

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

basketball

1. How Does an NBA Player Overcome Career Limiting Ankle Injury?
Written by Nick Mezyk, DPT, Clinic Director at ProCare Physical Therapy – Johnstown, PA

If you have played sports long enough, you have most likely experienced the following… You’re running down the field, court or track, and you go to make a quick cut. Except you end up crumbling to the ground because you rolled your ankle causing a popping sensation on the outside portion of that ankle. Read more

 

gym guy

3. Top Equipment Free Exercises You Should Be Doing 
Written by the Therapy Team at Momentum Physical Therapy – San Antonio, TX

The idea of exercising always conjures up visions of personal trainers, expensive gyms, high-end equipment, and lots of grunting, groaning, and personal torture. That’s never the case when we use the term exercise. Read more

Common Football Injuries

Common Football Injuries

CommonFootballInjuries_FBsize

Football is one of the most popular sports played by young athletes, and it leads all other sports in the number of injuries sustained. In 2007, more than 920,000 athletes under the age of 18 were treated in emergency rooms, doctors’ offices, and clinics for football-related injuries, according to the U.S. Consumer Product Safety Commission. Physical therapy can provide specific treatment to a number of specific football injuries. Here are a few injuries that can happen during a football game or practice:

KNEE INJURIES
Knee injuries in football are the most common, especially those to the anterior or posterior cruciate ligament (ACL/PCL) and to the menisci (cartilage of the knee). These knee injuries can adversely affect a player’s long-term involvement in the sport. Football players also have a higher chance of ankle sprains due to the surfaces played on and cutting motions.

Physical therapy treatment for knee injuries may include:
• Exercises to help promote recovery. Specifically, therapists will design a program to strengthen the whole leg as well improve its range of motion.
• Balance exercises to allow the return to daily activities (including work and sports) while decreasing the risk of falls and reinjury
• Hands-on treatment to keep the knee joint from becoming stiff
• Ice and vasopneumatic pressure to reduce swelling and pain

SHOULDER INJURIES
Shoulder injuries are also common. The labrum (cartilage bumper surrounding the socket part of the shoulder) is particularly susceptible to injury, especially in offensive and defensive linemen. In addition, injuries to the acromioclavicular joint (ACJ) or shoulder are commonly seen in football players.

Physical therapy treatment for shoulder injuries may include:
NON-SURGICAL
Most labral tears will respond well to non-surgical treatment and may be just one component of a multi-factored pathology of the aging shoulder. Physical therapy will typically address a labral tear from the biomechanical approach of improving the motion and reducing the repetitive injury. If the inflammation and mechanical stress on the structures can be reduced then the tissue has a chance to heal.
SURGICAL
If the athlete has had surgery to the shoulder, the therapist will follow a specific protocol to apply just the right amount of strain on the shoulder to keep it safe after surgery. A sling may be recommended in the early stages but the therapist will get the arm moving with assistance within a relatively short period of time. Physical therapists will give instructions on how to provide varying levels of assistance to the arm for motion in safe planes in front of the body, and eventually throughout the entire range of motion. Once the tissues are healed, the therapist will begin to put resistance on the support structures in order to improve the mechanics of motion and reduce the risk of another injury.

kid football player

CONCUSSIONS
Football players are very susceptible to concussions. A concussion is a change in mental state due to a traumatic impact. Not all those who suffer a concussion will lose consciousness. Some signs that a concussion has been sustained are headache, dizziness, nausea, loss of balance, drowsiness, numbness/tingling, difficulty concentrating, and blurry vision. The athlete should return to play only when clearance is granted by a health care professional. It is recommended that players go though a concussion baseline test before the start of the season. Results from baseline tests (or pre-injury tests) can be used and compared to a similar exam conducted by a healthcare professional during the season if an athlete has a suspected concussion. More information here.

Physical therapy treatment for concussions may include:
EVALUATION: The physical therapist will take time to talk with you and perform a thorough examination of your condition.
THERAPY: The physical therapist will plan a treatment program suited to your individual condition, which will involve exercises for your balance, vision, inner ear and more in order to restore brain function.
TEACHING: Physical therapists will spend time reviewing information with you regarding your diagnosis and progress as well as answering your questions. This empowers the patient to make a lifelong impact on their health.
RETURN TO SPORT: Physical therapists are uniquely qualified to guide you towards a safe return to sport. A therapist can guide recovering athletes through a stepwise protocol to keep patients symptom free,  and to prevent serious, life-threatening conditions associated with a second head injury due to early return to football.

OVERUSE INJURIES
Low-back pain, or back pain in general, is a fairly common complaint in football players due to overuse. Overuse can also lead to overtraining syndrome, when a player trains beyond the ability for the body to recover.

Physical therapy treatment for overuse injuries may include:
Pain-relieving techniques (such as ice) and decreasing or modifying painful activities. This diagnosis often occurs from muscular tightness or weakness which causes posture to get out of alignment. A physical therapist will educate and assist in proper stretching and strengthening exercises for the back. They may perform hands on, manual therapy techniques to further increase joint flexibility. The final phase of rehab will involve strengthening during functional activities and education to prevent the injury from recurring.

RESOURCES:
U.S. Consumer Product Safety Commission
www.cpsc.gov

Stop Sports Injuries
www.stopsportsinjuries.org

REFERENCES:
Preventing Football Injuries. http://www.stopsportsinjuries.org/STOP/Prevent_Injuries/Football_Skating_Injury_Prevention.aspx