Tag Archives: Green Oaks Physical Therapy

Low Back pain exercises

Top 5 Low Back Pain Exercises to Reduce Back Pain

- Back, Blog

Exercises to reduce back pain

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 Mata, OTR/L, PT, DPT, Director at Star Physical Therapy Services – Fairfield
To learn more about Star Physical Therapy Services click here.

 

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

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

Top 5 Exercises for Frozen Shoulder

Top 5 Exercises For A Frozen Shoulder

- Blog, Shoulder

Top 5 exercises for a frozen shoulder: Frozen shoulder exercises

Adhesive capsulitis is more commonly known as frozen shoulder, and with good reason: It can render your shoulder so stiff, that it’s almost impossible to button your shirt — that is, if you aren’t in too much pain to get dressed in the first place. In general, a frozen shoulder can come on after an injury to your shoulder or a bout with another musculoskeletal condition such as tendinitis or bursitis. Quite often its cause can’t be pinpointed. Nonetheless, any condition that causes you to refrain from moving your arm and using your shoulder joint can put you at risk of developing frozen shoulder.

Physical therapy exercises for frozen shoulder focus on controlling pain and getting movement back to normal through physical therapy. When trying out the exercises below please perform them to your tolerance. If you experience pain – stop immediately.

Exercises For A Frozen Shoulder

1. Internal Rotation Belt Stretch.
Exercises for Frozen Shoulder Internal Rotation Belt Stretch

Grab an old belt or dog leash. Place the involved hand behind your back and start by pulling the belt across your buttocks. Hold for 5-10 seconds. Repeat for 1 minute 2 sets.
Progression: Place the involved hand behind your back and pull the belt with the non-involved to progress the backhand upward along the spine. Repeat for 2 minutes.

2. Posterior capsule stretch
Exercises for Frozen Shoulder Posterior Capsule Stretch

Cross your involved arm across your chest and apply overpressure with your non-involved side. Hold for 1 minute, 2 repetitions.

3. Pectoralis Stretch
Exercises for Frozen Shoulder Pectoralis Stretch

Stand in a door frame with arms by your side. Clasp onto the door frame and take a few steps forward until a stretch is felt in your bicep and shoulder area. Hold for 5-10 seconds for 1 minute, 2 repetitions.

4. Sleeper stretch
Exercises for Frozen Shoulder Sleeper Stretch

Roll onto your involved shoulder. Place your elbow in line with your shoulder. With your non-involved side, push your forearm down towards the floor. Hold for 30 seconds, 3 repetitions.

5. Upper thoracic stretch
Exercises for Frozen Shoulder Upper Thoracic Stretch

Stand about arm’s length away from a staircase banister or kitchen sink. Hold onto the banister and lean your body forward until a stretch is felt in your upper shoulders and back. Hold for 1 minute, 2 repetitions.

These exercises while designed to help a patient experiencing frozen shoulder may not be beneficial to patients during all stages of recovery. For the best results, please find a physical therapist in your area to schedule an appointment. They will be able to tailor a treatment program designed specifically to meet your needs and ability levels.

Frozen Shoulder

physical therapy near me

These exercises for frozen shoulder were compiled and demonstrated by the staff at Green Oaks Physical Therapy – Irving. Green Oaks is located throughout the greater Dallas and Fort Worth areas. More information about Green Oaks physical therapy can be found here.

September 2016 Events

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EVENTS_09-2016_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 September 2016!

FLORIDA PHYSICAL THERAPY EVENTS

JUPITER, FL
DATE: September 22nd 2016, 10:00AM – 3:00PM
Healthfair Event for G4S Employees
CLINIC: Comprehensive Hand and Physical Therapy – Jupiter
Comprehensive Hand and Physical Therapy will be participating in this year’s Healthfair for GS4 Employees. Stop by our booth and meet our talented therapists and ask us questions about any aches or pains that you may be experiencing. We can’t wait to see you there! For more information about Comprehensive Hand and Physical Therapy, visit them online at http://www.comprehensivehandandpt.com.

 

MARYLAND PHYSICAL THERAPY EVENTS

OCEAN CITY, MD
DATE: September 18th – 21st 2016, 9:00AM – 12:00PM
MWCEA 2016 Workers’ Compensation Conference
CLINIC: Agape Physical Therapy
Agape Physical Therapy will be exhibiting at the MWCEA 2016 WC Conference. Make sure to stop by their booth to see what great services Agape Physical Therapy provides to local businesses and workers’ compensation professionals. For more information about Agape Physical Therapy, visit them online at http://www.agapept.com.

 

MICHIGAN PHYSICAL THERAPY EVENTS

GRAND RAPIDS, MI
DATE: September 22nd 2016, 4:00PM – 8:00PM
CPR Downtown Open House During Artprize!
CLINIC: The Center for Physical Rehabilitation – Downtown Grand Rapids
The Center for Physical Rehabilitation’s Downtown Clinic is hosting an open house during Artprize! Join us for food and fun. Come see our newest location and meet our talented staff. We can’t wait to see you there! For more information about The Center for Physical Rehabilitation, visit them online at http://www.pt-cpr.com.

 

TENNESSEE PHYSICAL THERAPY EVENTS

MANCHESTER, TN
DATE: September 3rd 2016, 8:00AM – 12:00PM
Manchester STAR Physical Therapy Triathlon
CLINIC: STAR Physical Therapy – Manchester
Join STAR Physical Therapy Manchester for their annual Manchester STAR Physical Therapy Triathlon. It includes a 200 Yard Swim, 14 Mile Bike and 5K Run

Packet pick up: Friday, September 2nd, 6:00AM – 7:30PM
Saturday, September 3rd, 6:00AM – 7:30AM
Pre race meeting: Saturday, September 3rd, 7:30AM

A portion of this years proceeds will be donated to Coffee County school back pack program for underprivileged children who are not getting adequate food after school. Tickets available at http://www.startriathlon.com. For more info about STAR Physical Therapy you can visit them online at http://www.starpt.com.

 

TEXAS PHYSICAL THERAPY EVENTS

IRVING, TX
DATE: September 16th – 17th 2016, 6:00AM – 6:00PM
Irving Main Street Event
CLINIC: Green Oaks Physical Therapy
Celebrating Irving’s ‘Hometown’ Feel.
This annual street festival in the heart of the Irving Heritage District celebrates the hometown feel of Irving with attractions for all ages. Each year thousands of people attend this family affair, which offers live music, the Manifolds on Main Street Car Show, free rides and activities for children, great food and shopping. Green Oaks Physical Therapy will have a booth set up with info about all of our clinics and the services we provide. We will also have fun giveaways! For more info about Green Oaks Lake Physical Therapy you can visit them online at http://www.greenoakspt.com.

 

VIRGINIA PHYSICAL THERAPY EVENTS

CHRISTIANSBURG, VA
DATE: September 14th 2016, 12:00PM – 4:00PM
AARP – VCOM Health and Wellness Fair
CLINIC: University Physical Therapy – Christiansburg
University Physical Therapy will be exhibiting at the 2016 Health and Wellness Fair! Please stop by our clinic to see how physical therapy can make a difference in your life! For more info about University Physical Therapy you can visit them online at http://www.universityptonline.com.

May 2016 Events

- Blog, Events

EVENTS_05-2016_FBsize

Check out our new 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 May 2016!

GEORGIA PHYSICAL THERAPY EVENTS

JEKYLL ISLAND
DATE: May 13th, 2016 12:00 PM – 7:00 PM
2016 Turtle Crawl
CLINIC: Advance Rehabilitation Physical Therapy – Brunswick / St. Simons
Advance Rehabilitation Physical Therapy is proud to be a sponsor for the 2016 Turtle Crawl in Jekyll Island. What could be more fun or more worthwhile than running to save endangered sea turtles? Between the triathlon and 5K & 10K races, the new Beach Village will play host to Turtle Crawl Festival. Join GSTC for a celebration of the start of the sea turtle nesting season. Play in field day-style games hosted by the Center, dance with the GSTC mascot Scute during one of several live music performances on the Village Green, and grab a bite from a regional food truck. Enjoy the evening’s festivities while learning about what small changes you can do to make a huge difference in the life of a sea turtle. For event information click here. For more information about Advance Physical Therapy in Brunswick and St. Simons click here.

 

IDAHO PHYSICAL THERAPY EVENTS

BOISE, ID
DATE: May 7th, 2016
Boise Walk for the Cure
CLINIC: Intermountain Physical Therapy and Rehabilitation – Boise
Intermountain Physical Therapy and Rehabilitation is proud to be a sponsor for the 2016 Boise Walk for the Cure. For more information about Intermountain Physical Therapy and Rehabilitation click here.

HOMEDALE, ID
DATE: May 11th, 2016
Boise-Cascade Annual Safety Fair
CLINIC: Intermountain Physical Therapy and Rehabilitation – Boise
Intermountain Physical Therapy and Rehabilitation is a proud participant in the 2016 Boise-Cascade Annual Safety Fair. For more information about Intermountain Physical Therapy and Rehabilitation click here.

 

MICHIGAN PHYSICAL THERAPY EVENTS

ARMADA, MI
DATE: May 16th, 2016
New Clinic Opening
CLINIC: Plymouth Physical Therapy – Armada
Plymouth Physical Therapy is excited to announce the opening of its 15th location in Armada, MI. The Armada Center is scheduled to open its doors and accept new patients on Monday, May 16th. For more information about Plymouth Physical Therapy Specialists you can visit them online by clicking here.

GRAND RAPIDS, MI
DATE: May 13th, 2016
Sport and Fitness Expo
CLINIC: The Center for Physical Rehabilitation – Grand Rapids
Sports & Fitness Expo is a 1 day event being held on May 13th, 2016 at the DeVos Place in Grand Rapids, MI. This event showcases product from medical, pharmaceutical, sporting goods, toys and game industries. Free admission, open to public, 100+ vendors, food samples, discounted apparel and prize drawings. For more information about The Center for Physical Rehabilitation click here.

STERLING HEIGHTS, MI
DATE: May 12th, 2016
Ford/Sterling Heights Plant Health Fair
CLINIC: Fit2WRK Therapy Partners of Michigan
Fit2WRK provides an integrated approach to ensuring overall client satisfaction. Our industrial specialists will review your own needs and co-develop programs designed to expedite return to work as well as positively impact future injury costs. For more information on Fit2WRK please visit their website here.

 

MISSISSIPPI PHYSICAL THERAPY EVENTS

CLINTON, MS
DATE: May 19th, 2016 5:00pm – 7:00pm
Business Block Party
CLINIC: Arrowhead Physical Therapy – Clinton
Arrowhead Physical Therapy and the other tenants of the Parkway Center are getting together to show off their services to the community. Stop on by the Arrowhead Physical Therapy Clinic to meet the staff, see the clinic and have a great time! For more information about Arrowhead Physical Therapy in Clinton, MS click here.

 

TENNESSEE PHYSICAL THERAPY EVENTS

BOLIVAR, TN
DATE: May 13th, 2016
Physical Therapy Open House
CLINIC: STAR Physical Therapy – Bolivar
STAR Physical Therapy is celebrating 10 years in the Bolivar community. We couldn’t think of a better way to celebrate than with an Open House! Join for food and fun, meet our therapists and see the clinic. For more information about STAR Physical Therapy – Bolivar visit their website by clicking here.

NASHVILLE, TN
DATE: May 13th, 2016 4:00 PM – 6:00 PM
Free Run Well Event
CLINIC: STAR Physical Therapy – East Nashville
Join health and wellness experts discussing and demonstrating ways to enhance your exercise routine and running technique to improve ease, comfort and performance. This free event will provide several approaches including a specific assessment of your running biomechanics through video analysis. For more information about STAR Physical Therapy visit their website by clicking here.

OOLTEWAH, TN
DATE: May 15th, 2016 12:30PM – 3:00PM
Taste of Ooltewah and Harrison
CLINIC: STAR Physical Therapy – Ooltewah
The 2nd ANNUAL TASTE OF OOLTEWAH AND HARRISON that was rained out last weekend will now take place on Sunday, May 15th! Join us and Ooltewah Harrison Education Foundation from 12:30-3:00 at Cambridge Square in Ooltewah for this great event! James Gose, Ooltewah Clinic Director, will be on hand providing free balance assessments and answering any physical therapy questions that you may have. https://www.facebook.com/events/1724699561149707/

 

TEXAS PHYSICAL THERAPY EVENTS

ARLINGTON, TX
DATE: May 12th, 2016 5:30 PM – 8:30 PM
Physician Mixer Networking Event!
CLINIC: Green Oaks Physical Therapy – Mansfield, North and South Arlington
Please join us for our Physician Mixer at Bar Louie, Arlington Highlands. A fun evening of networking with your peers from the Arlington/Mansfield area. There will be complimentary drinks and appetizers. Door prizes include: Fit Bit, Apple TV, Google Chromecast, golf accessories and more! For more information about Green Oaks Physical Therapy click here.

FORT WORTH, TX
DATE: May 6th, 2016 11:30am – 1:00pm
Green Oaks Physical Therapy 5th Annual Cookout!
CLINIC: Green Oaks Physical Therapy – Fort Worth
Come and experience some Green Oaks Hospitality. Stop by for brisket, ribs & sides. Check out the clinic & meet the staff!! Please RSVP to 817-335-7946 and enjoy some great food and fun. Located at 160 W. Magnolia Avenue, Suite 2, Fort Worth, TX 76104. For more information about Green Oaks Physical Therapy in Fort Worth click here.

FORT WORTH, TX
DATE: May 12th, 2016 1:00pm – 4:00pm
GE Manufacturing Solutions 2016 Health Ahead Day
CLINIC: Physical Therapy of Trophy Club – Trophy Club
Physical Therapy of Trophy Club will be available to GE Employees at the GE Manufacturing Solutions 2016 Health Ahead Day.  Along with others we will go over ways to live a safe healthy and stress free life. For more information about Physical Therapy of Trophy Club click here.

HOUSTON, TX
DATE: May 25th, 2016
National Senior Health & Fitness Day  10:00am – 12:00pm
CLINIC: Action Physical Therapy – Houston
Action Physical Therapy, in Houston, TX is proud to be participating in the 23rd Annual National Senior Health and Fitness Day! Join us in Houston’s First Baptist Church – Harbor Room for hearing tests, bone density scans and to meet our fitness trainers! A healthy lunch will be provided for the first 50 attendees. For more information about Action Physical Therapy in Houston, click here.

LAS COLINAS, TX
DATE: May 14th, 2016
Habitat for Humanity Build with Green Oaks Physical Therapy
CLINIC: Green Oaks Physical Therapy – Las Colinas
The Green Oaks Physical Therapy team members from Las Colinas, Fort Worth, and South Arlington are participating in a Habitat for Humanity build. If you happen to be out there come see us and help us with a great cause! For more info on the Dallas area Habitat for Humanity click here. For more information on Green Oaks Physical Therapy, click here.

 

WISCONSIN PHYSICAL THERAPY EVENTS

WAUSAU, WI
DATE: May 03rd, 2016, 7:30 AM – 12:00 PM
Worker’s Compensation Symposium
CLINIC: Sport & Spine Physical Therapy
No cost to attend! This event is designed to be of interest to anyone who works for or cares for, Wisconsin’s workforce. Employers, HR directors, safety directors, case managers, nurses, physicians and physician’s assistants. Hosted by Sport & Spine Physical Therapy of Weston. Click here for more information or visit their website here.

Click here to print a downloadable events flyer.