One of the things I check with both new and existing patients is if they know how to get up from a fall. I ask them when was the last time that they practiced lowering themselves to the floor and then getting back up. Getting on and off the floor is an important part of an overall fall prevention … [Read more...] about How to Get up From a Fall
Today I am going to show you several self foot massage and ankle stretching techniques as well as toe, calf and soleus stretches that will keep your feet, ankles, toes, calfs and soleus muscles supple and flexible. Not only do these stretches prepare your feet, ankles, calfs and soleus before … [Read more...] about Self Foot Massage, Ankle Flexibility Techniques, and Toe, Calf and Soleus Stretches
Many of my clients entertain family and friends over the holiday season and meal preparation often falls on their shoulders. Turkey, roast beef, casseroles are popular servings this time of year. Each of these food servings can be very heavy and difficult to handle. Are there precautions you should … [Read more...] about How to Lift a Turkey In and Out of the Oven
Most people find foot exercises boring and quit doing them before they increase foot strength. Does walking in minimalist walking shoes yield the same benefits as foot exercises? In this blog post, I cover a new study answers this question. I also provide recommendations if you want to wear … [Read more...] about Minimalist Walking Shoes and Foot Strength
Today I'm going to cover a basic but very important exercise referred to as the straight leg raise exercise. I am going to show you how to do this properly without causing unnecessary and uncomfortable strain in your lower back. I consider this an active straight leg raise since you will … [Read more...] about How to Do the Straight Leg Raise Exercise
Flexible hamstrings help keep spines safe and strong. They allow you to hinge from your hips and bend forward without flexing your spine. In today’s post I demonstrate how to stretch hamstrings and make them more flexible. How to Stretch Hamstrings I will follow a four step process to help you … [Read more...] about How to Stretch Hamstrings
How can you improve your posture and fix rounded shoulders? Most people I see at my Physical Therapy clinic develop a rounded shoulder posture either when they slouch in a flexed position or when they exercise or do activities that involve repeated movements that compromise their posture. In each of … [Read more...] about How to Fix Rounded Shoulders
In light of concerns with the side effects associated with the traditional pharmaceutical interventions for osteoporosis, including Denosmab (Prolia) and bisphosphonates, are probiotics a potential therapy for osteoporosis and bone loss? Is the health of our bones influenced by the health of our gut … [Read more...] about Are Probiotics a Potential Therapy for Osteoporosis and Bone Loss?
Is shoulder blade pain stopping you from improving your posture, doing your exercise program, or keeping you from your regular activities? Today’s blog is about shoulder blade pain, what causes shoulder blade pain, and actions you can take to relieve your pain so that you can get back to doing the … [Read more...] about What Causes Shoulder Blade Pain and How to Relieve It
Many of my clients ask me my opinion on calcium supplements for osteoporosis. To gain a better understanding on this important and many times, confusing, topic and to inform my clients and readers of this blog, I felt it best to turn to an expert on calcium supplements. While doing my own … [Read more...] about Calcium Supplements for Osteoporosis
I encourage many of my client to take up Nordic Walking. It is great for balance, core strength and cardiovascular conditioning. To help my clients and you, the reader, I wrote this comprehensive Nordic Walking Pole guide for beginner level, intermediate level, and experienced Nordic … [Read more...] about Guide to Nordic Walking
Yes, we know. Calcium is an essential part of a bone health diet. Kudos to the dairy industry for making the two synonymous. And while it’s not necessarily a bad thing to think of calcium – or even dairy – when we think bone, calcium certainly isn’t the end of the story. Indeed, if we stop there, … [Read more...] about Nutrition for Bone Health: There’s More Than Just Calcium
Welcome to lesson seven of your email course, Exercise Recommendations for Osteoporosis. This lesson is the final lecture in the course in which I cover core strength and osteoporosis. In this lesson I discuss a topic often overlooked in osteoporosis exercise: core strength. Why does core … [Read more...] about Core Strength and Osteoporosis
Welcome to lesson six of your email course, Exercise Recommendations for Osteoporosis. Today we will cover yoga and osteoporosis and specifically how to practice safe yoga when you are concerned with your bone health. I also have a 20 minute Hatha Yoga routine you can follow. It is from my Hatha … [Read more...] about Yoga and Osteoporosis
Many of my new clients ask: can osteoporosis be reversed without pharmaceuticals such as Fosamax or Prolia? Depending on their specific circumstances, osteoporosis can be reversed with a combination of therapeutic exercise and good nutrition. I cover each of these in detail in this blog article. I … [Read more...] about Can Osteoporosis be Reversed?