Returning to Workouts After an Illness
The response to flu, colds, or bronchitis is varied, and individuals may be affected differently. A cold can present varying symptoms and severity, including sore throat, coughing, sneezing, fatigue, fever, and more. How do you know when to return to your workouts after being sick? This blog will discuss a few physical therapist-approved tips to help you get back to your favorite activities.
Stretch of the Week: Self-Massage Technique
Five Weeks in March Means a Bonus Self-Massage Technique
For this self-massage technique we will focus on releasing the tight fascia and muscles of the low back.
You will need a tennis ball for this technique. As with beginning any exercise program, it is recommended to contact your physician, physical or occupational therapist to find out what is best for you.
Stretch of the Week: Pelvic Tilts
Pelvic Tilts: Therapeutic Stretches for the Lower Back
Welcome to the weekly stretch for March!
This month we have been focusing on more therapeutic stretches for the low back. If you have ever been in therapy for low back pain you may have recognized one or two of these. Let’s continue this with Pelvic Tilts for week 4!
Stretch of the Week: Crossed Legged Low Back Reclined Twist
Crossed Legged Low Back Reclined Twist
The third week of March brings us to the gentle Crossed Legged Low Back Reclined Twist stretch. It is simple despite its long name. This stretch will help you to gain flexibility in those stiff lumbar muscles that can cause muscle imbalances and contribute to low back pain. You will not need any equipment for this stretch.
Stretch of the Week: Figure 4
The second week of March is all about reducing stiffness throughout the hip region. Sometimes low back pain can be a result of hip tightness. It may also contribute to movement dysfunction, nerve compression and symptoms in to the thigh and lower leg. (more…)
Stretch of the Week: Revolved Head of the Knee
Welcome back for week two of February! This weekly inner thigh stretch is called Revolved Head of the Knee. It simultaneously targets the inner thigh musculature in both straight and bent leg positions. In addition, this exercise also stretches the side of the body. (more…)
Stretch of the Week: Reclined Cobbler’s Stretch
February’s focus for our weekly stretches will be for the inner thighs.
The inner thighs are largely composed of five muscles: Pectineus, Adductor Longus, Gracillis, Adductor brevis, and Adductor magnus. These muscles are primarily responsible for adduction, such as when crossing the leg past the mid-line of the body towards the opposite side. They play a critical role in our day to day functions including standing and walking. Therefore, it is important to maintain both their flexibility and strength to help prevent injuries. (more…)
Stretch of the Week: Cobra on the Wall
The final back bending exercise for January is an advanced stretch called Cobra on the Wall. It is similar to the stretch highlighted in the first week of January, but with the assistance of a wall. (more…)
