Fitness Ideas
Plantar Fasciitis is much more than just having sore feet.
One of the most common foot ailments around, it is probably one of the most misunderstood as well. Chicago Bulls All-Star Joaquim Noah has missed several games lately and has been limited when he has played because of this condition. Future Hall of Famer Albert Pujols of the Los Angeles Angels has been restricted to just being a DH since he has been suffering from “PF.” Just what is it…and how can we ordinary people avoid its pitfalls? This video explains……
Parents often wonder how they can help their children maximize their potential in the classroom. This study just might have the answer. Not a guarantee, but the numbers speak for themselves.
This major problem in people’s physical status—hamstring flexibility—might have an easy answer. Try this!
Check out this article to learn the truth about stretching. It may just open your eyes a bit.
Stretch
This exercise doesn’t take long to do….unless you want it to….It’s all about your core area…your abs…and that lower back. Paul Kelly shows you the proper way to build a “plank.”
Sore back from golfing? Here are a few tips from Champion Fitness Physical Therapy’s Nationally Accredited Personal Trainer Paul Kelly and CEO Mike Cohlman who demonstrate the proper way to warm up before a round of golf. These dynamic warmups don’t take a great deal of time, and they could save unnecessary stress on your body, and, who knows….maybe even improve your performance. We have two versions…a longer one if you allow yourself a proper warmup, and a shorter one for those of you who are rushed for time. Regardless, help your game by spending a few minutes getting ready the proper way—-dynamically!
WARMUP FOR GOLF—DYNAMICALLY
DYNAMIC WARM UP FOR GOLF—-A QUICK VERSION
Rehabbing the shoulder area after an injury starts here…with a series of range of motion stretches and exercises designed to improve mobility and reduce pain. Dr. Clint Witsman and his assistant Marissa, as well as PT Michael Bennington and his assistant PTA Nick Foster, demonstrate the secrets behind the shoulder rehab process.
When most of us think about “Stretching” before or after a workout, we more than likely are thinking of Static Stretching, the practice of holding for a period of time to increase range of motion, done when muscles are already warm and you are finished with your work out. However, there’s another form of stretching we use….Dynamic Stretching. Dynamic Stretching prepares the body for activity, kind of like how warming up on the treadmill or an elliptical does. However when people dynamically stretch, they are moving their bodies in all different kinds of ranges of motion and all planes, allowing the body to be fully prepared for any activity, whereas a treadmill or elliptical works only one or two ranges of motion in only one specific plane.
Certified Personal Trainers Paul Kelly and Alison Key demonstrate a series of introductory exercises that dynamically work the entire body…from bottom to top….all in just over 7 minutes!
When most of us think about “Stretching” before or after a workout, we more than likely are thinking of Static Stretching, the practice of holding for a period of time to increase range of motion, done when muscles are already warm and you are finished with your work out. However, there’s another form of stretching we use….Dynamic Stretching. Dynamic Stretching prepares the body for activity, kind of like how warming up on the treadmill or an elliptical does. However when people dynamically stretch, they are moving their bodies in all different kinds of ranges of motion and all planes, allowing the body to be fully prepared for any activity, whereas a treadmill or elliptical works only one or two ranges of motion in only one specific plane.
Certified Personal Trainers Paul Kelly and Alison Key demonstrate a series of stretches to work on the hamstrings. Check it out to see how easy it can be.
Here is another of the seven daily exercises broken down in individualized form. Certified personal trainer Paul Kelly and PT Grad student Amanda Kelly teach the proper form of one of the basic exercises everyone should be able to do—the “slide and stay.” Click below to ”Get Busy Living!”
Here is another of the seven daily exercises broken down in individualized form. Certified personal trainer Paul Kelly and PT Grad student Amanda Kelly teach the proper form of one of the more challenging basic exercises everyone should be able to do—the wall slide. Click below to ”Get Busy Living!”
Here is another of the seven daily exercises broken down in individualized form. Certified personal trainer Paul Kelly and PT Grad student Amanda Kelly teach the proper form of one of the simpler basic exercise everyone should be able to do—retraction. Click below to ”Get Busy Living!”
Here is another of the seven daily exercises broken down in individualized form. Personal trainer Paul Kelly teaches the proper form of one of the more popular basic exercises everyone should be able to do—the push-up. Click below to ”Get Busy Living!”
Here is another of the seven daily exercises broken down in individualized form. Certified personal trainer Paul Kelly and PT Grad student Amanda Kelly teach the proper form of one of the more challenging basic exercises everyone should be able to do—the plank. Click below to ”Get Busy Living!”
Here is another of the seven daily exercises broken down in individualized form. Certified personal trainer Paul Kelly and PT Grad student Amanda Kelly teach the proper form of one of the more popular basic exercises everyone should be able to do—the crunch. Click below to ”Get Busy Living!”
Here is the first of the seven daily exercises broken down in individualized form. Certified personal trainer Paul Kelly and PT grad student Amanda Kelly teach the proper form of the basic exercise everyone should be able to do—the body weight squat. Click below to ”Get Busy Living!”
Haven’t got time to work out at a gym? We may have an answer for you in this entry. Certified Personal trainer Paul Kelly and PT graduate student Amanda Kelly present in detail seven daily exercises that you can do at home to work all areas of your body. This comprehensive look at all seven exercises will later be broken down into individual segments, just in case you may need to focus on certain areas. For now, though, Get Busy Living!
Here is one of several home exercises or stretches you can do to help ailing parts of your body. Be sure your therapist has given you the okay to try these and do them to the best of your capabilities. These first two feature PT ATC Jeff Schade and PT Grad student Amanda Kelly demonstrating how you can work your upper back and shoulder.
Upper Back and Shoulder
Theraband Upper Extremity Rows
Luke Thompson
May 19, 2009
So often, those of us who work behind a desk, in front of a computer screen all day, or even driving a truck or car for a living don’t get the opportunity to ”Get Busy Living” as often or as well as we would like. Being tied to a seat for extended periods of time normally leads to paunches around the midsection, weak abdominal muscles, and potential low back problems. Champion Fitness Physical Therapy Athletic Trainer Luke Thompson has come up with an idea that could possibly help those of us stuck in a chair all day. Heed his warning, follow his lead, and you’ll see some positive results soon, even while you are working.
**Warning** Please consult your physician before performing these exercises or any exercises to make sure you are healthy enough for exercise. If you experience pain with any of these exercises, please discontinue exercise.
Back Exercises:
Pelvic Tilts- Be seated with back supported and knees at 90 degrees and feet flat on the floor. Slowly arch your low back and then relax to a slouched position. Hold arch for 10 seconds and relax for 5 seconds. Perform up to 15 of these exercises to begin and progress as needed.
Pelvic Tilts with Marching- Be seated with back supported, knees bent to 90 degrees and feet flat on the floor. Slowly arch your low back and hold. While holding arched back, alternate flexing the hips as if you were marching in place. Perform 10 marches and then relax from the arched position. Repeat up to 10 times and progress as needed with increased repetitions.
Lumbar (Low back) Rotations: While seated, place your hands on hips and keep your feet flat on floor. Twist trunk to left and right and repeat. Repeat 30-40 times at most and increase as tolerated.
Back Extensions: In a seated position, reach overhead with both arms and elbows straight. As you reach back, keep your eyes on your hands and follow them all way back; this will help attain arched positioning of the back. Hold arched position for 10 seconds and return to neutral position and repeat. Complete this exercises 10-15 times per session with a 10 second hold during arch.
Diagonal Reach and Extension: This exercise is performed in the seated position and involves a light weighted object that you have at your disposal. Start this exercise with your hands held together over your left hip. Make sure you are sitting using proper posture during this exercise. Lift arms up and twist to the right with arms overhead holding the object of your choice over your right shoulder. It is important to watch your hands through the entire exercise to help achieve proper lift.
Abdominal Exercises
Seated Knee Raises: In a seated position, start with your legs extended in front of you, tighten abdominal muscles, visualizing trying to push your bellybutton under your ribs. If necessary use your hand to push belly button under your ribs. While maintaining abdominal tension, slowly bend your knees towards you as if you are doing a cannonball in the pool. Slowly return the legs to an extended position straight out in front of you and repeat. When bending your legs towards you and straightening them out, make sure to take about a three count to achieve that position instead of performing these movements quickly.
Deep Breathing with Abdominal Hold: While seated, make sure you are in correct posture and take a deep breath in. While taking this breath in, tighten your abdominals as if you were trying to push your bellybutton under your ribs. Hold breath and abdominals for 5-10 seconds depending on comfort and safety. Slowly exhale breath and relax abdominals after 5-10 seconds hold and repeat.
Side bending for Obliques: This exercise is most beneficial in a chair without arm rests. While seated in proper posture, relax one arm down to your side and the other arm either rested on your head or hip. While seated, bend to the opposite side of the arm that is extended; for example, if your right arm is at your side, you should bend to the left. If this exercise is easy, you can use an object that is available to you and place that in the hand that is at your side. Repeat and alternate sides for best benefit.
Opposite Elbow to Knee: While seated, place knees in bent position with feet flat on the floor. Place your hands behind your head and clasp them together. Raise your left shoulder up and raise your right knee up and twist until they touch. Lower and repeat with right shoulder and left knee. Perform 10-20 repetitions or as tolerated.
Abdominal Isometrics: While seated with proper posture and feet flat on the ground, tighten your abdominal as if you were trying to push your bellybutton under your ribs. Hold this for 10-20 seconds as tolerated. This exercise can be performed 20-30 times as tolerated.
Go ahead and print this if you’d like. However, be looking for a Demonstration Video soon which will include a visual display of these exercises. Either way, it’s time to “Get Busy Living!”
