Denver Physical Therapy & Wellness

Movement is what our bodies are for. If we didn’t need to walk, run, talk, jump, etc then there would be no need for our intricately designed muscular system. In order to move with ease, our muscles require a certain degree of flexibility. Why is flexibility important? We will discuss some of the reasons here.

Injury Prevention

Flexibility plays a large role in the range of motion of our muscles. As flexibility increases, risk due to run of the mill injuries decreases. This is because our bodies can move in a less rigid manner allowing more fluid transition between positions and activities. If you have ever tried to run or play a game without warming up, you may be familiar with slight pain or less mobility than you are used to. Stretching engages our muscles and promotes flexibility. Highlighted in OrthoInfo by the American Academy of Orthopedic Surgeons is a list of stretches that promote flexibility. Here at Peak Physical Health and Wellness we also recommend a number of these activities to our clients to improve flexibility and promote injury prevention.


Improve Balance

Balance and flexibility are tightly intertwined. Every muscle in our body is connected in some manner. As we engage in activity and work on total flexibility, we are strengthening those connections and working through tightness. A study published in the Journal of Sports, Science, and Medicine indicated a noticeable improvement in balance where the control group was concerned. In this study, individuals who did 50 minute sessions of activity twice weekly had increased balance compared to their counterparts.

Muscle and Mental Longevity

Almost no one yearns for a shorter life. Flexibility is incredible for maintaining a stable muscular system and along with that, strengthens the mental. When humans are restricted it wears on the mind. Not being able to function as you once could can cause unwanted mental strain. Maintaining a level of flexibility is important to how we move about our daily lives; from reaching to crouching, flexibility plays a role. An article written in Harvard Health showcases the importance of flexibility in our everyday lives.

Are you looking for more mobility? Do you desire increased flexibility and everything that comes with it? Reach out to us today or visit one of our many metro offices. We here at Peak Health and Wellness strive to help you live healthily and happily. Don’t hesitate, give us a call today!

 

Are you interested in reducing your risk of injury? We here at Peak Physical Therapy and Wellness can help! While there are many ways to reduce the likelihood you may become injured, stretching is beneficial for so many reasons.

Sitting down, standing up, and other movements are often made without a second thought. Though we don’t think about it, all of these actions engage our muscles in different ways. Increasing overall flexibility by stretching will help keep these motions fluid while also preparing your muscles and body for more strenuous activity. Here at Peak Physical Therapy and Wellness we have a plethora of services that incorporate stretching. Below are some  stretches that are beneficial for your body as well as our services which include a stretching regimen.

First we will mention static stretching and to note, there are plenty of static stretches to choose from. These movements require little space and are incredible to start warmups while also working towards increased flexibility. Sitting down or standing, a few of our favorites include: forward fold, gentle reaches for the sky, arms over the head both left and right leaning, cross body arm stretches, sitting toe reach with legs together as well as toe reaches with legs apart, and butterfly or cobblers pose. If you decide to do all of these, most major muscle groups will be engaged and start to loosen up for more intensive stretching or other activities! 

While all of these movements may not require assistance, sometimes a prop can help you maintain positions longer or alleviate uncomfortable pressure if some are too intense. In our return to sports training services we often highly advise modified stretches and movements. A main prop we would recommend is often referred to as a “block” in yoga. This can be any firm rectangular item such as a dictionary or even a folded up towel. The reason this prop is beneficial is because it brings the ground closer to you or lifts you further from it. Creating different angles with our bodies can feel more natural and comfortable which is what we want! Do not press yourself too hard. Instead of reducing your chances of injury through stretching you might be causing more harm to your muscles and joints.

An incredible low impact activity while moving is going for a walk. While walking, try taking different sized strides. Larger or smaller steps engage the leg muscles differently and will also get your brain working a bit harder. Try swinging your arms more but in a controlled manner or let the rhythm of your step take the lead. Movement is good for our muscles. If we don't use them we lose them as the saying goes. 

A few other stretches that can be done statically or as you begin to move include: lunges (there are lots of variations), high kicks (forward and crossbody), high knees, butt kicks, and walking with toes pointed towards the sky or on the outsides of your feet. With mild impact on  the joints, these motions in movement can help build readiness for any activity or to begin the day. Come in for an injury risk assessment and we can advise what stretches would be most beneficial for you!

Whether an athlete or an everyday person, stretching can help prevent injury and increase muscle and joint range of motion. Stop into one of our locations or schedule an appointment online today to speak with one of our physical therapists and see what may be best for you!
 

Stretch Regularly and Limit Screen Time

Undoubtedly, many people who are stuck at home during the quarantine are going to want to binge-watch Netflix and scroll through Facebook and Instagram as a way to pass the time and forget about the current state of the world. The goal of these sources of media is to keep you watching and scrolling for as long as possible. While it may feel inspring to see others on social media, it can also cause you to become unproductive and uninspired thinking "I should be doing more."

Instead start by building small habits!

If you want to stretch more, start by stretching for 2 minutes! That's it! Once you stretch for two minutes you can reward youself with the next episode of Netflix!

Very quickly you begin to build better habits and stretching will become a routine.

Becoming stiff and immobile during the lockdown is a recipe for a serious setback whenever society is able to reopen and engaging in regular activities once again. Stretching will help you to improve your chances of not injuring yourself once you’re able to get back to your favorite form of exercise which is currently restricted.

Check out this two minute yoga flow to get you started!

Use the Quarantine to Slow Down and Recenter Yourself

If there’s a major benefit to society coming to a screeching halt, it’s the fact that you will be able to recenter your focus and attention and learn how to practice mindfulness. Downtime does not need to be a massive burden that is filled with large periods of boredom and restlessness. In fact, you can use this time to surge past your former self and become more grounded and centered.

Just as above, find a quick way to add a new mindfulness habit to your routine. Every day after you finish brushing your teeth, close your eyes and take three deep breaths.

Or try practicing gratitude! After you brush your teeth, say one thing you are grateful for like your family or the food in your pantry or the ability to read this blog!

It’s also important to keep in mind that fear and stress will be a burden for your immune system, something that is vitally important to keep in check during a pandemic. Fear will also make you more likely to engage in activities that are unhealthy for you, whether it be drinking, smoking, or other addictive and destructive activities.

Practicing mindfulness will help focus your attention on activities that improve your level of health and make you more prepared for anything that may happen during this time.

Exercise Regularly and Prioritize the Things That Serve You

One of the most important things you can do for yourself during a health crisis is to continue improving your health and engaging in regular exercise. Although there are stay-at-home orders all over the country, you are thankfully still able to exercise outside, allowing you to stay active during a period of great uncertainty. With any form of exercise, it is important to engage in things that you are likely to want to do more than once, things that bring you joy and excitement. If you hate running, think of something that you’d prefer to do instead, such as biking or even rollerblading.

You may need to think outside of your normal routine, especially if you are used to going to the gym and taking advantage of their facilities. Whatever it is you decide to do, think about creating a plan that will be easy to follow and will serve your overall health goals.

If finding motivation is hard, implement the ideas from above. Start by walking to the end of the block and back. That's it! If you feel like doing more then go for it, but if you made it to the end of the block, then you've succeeded and you're free to go back.

Do this every day and just like the other activites, they will slowly become part of your routine. You don't need to change your life on a dime, the quarantine has already done that for us. You have years to build new habits, so take it one day at a time a few minutes at a time.

If you have random aches and pains, it can be a nuisance. But when do you know when an ache and pain is more than just a minor pain? When do you know your pain is actually osteoporosis? Osteoporosis is a bone disease, and while it can make life a little harder for you there are things you can do to make things a little easier.

What is Osteoporosis? 
Osteoporosis is a bone disease that causes bones to become brittle and thin - resulting in painful and injuries. Many women develop osteoporosis, including those with a thin frame or who are progressing through the aging process. However, physical therapists can help you treat and overcome the condition. If you or someone you know has developed osteoporosis, it can help to understand the many treatments that physical therapists can provide.

Prevention
While injuries from osteoporosis won’t ever be 100% preventable, some of the best physical therapists in and around the Denver area can help you prevent injuries through physical therapy.
Weak bones can impair your ability to function properly, inflict you with many bone fracture injuries, and prevent you from performing basic tasks. As a result, the preventative treatments of physical therapy are especially beneficial for osteoporosis patients. The therapy experts can provide advice to help you avoid injuries while maintaining a productive life and fulfilling daily functions.

For instance, we can teach you how to use proper body mechanics, rotate your body, and lift objects without straining your spine. The sessions would also substantially improve your balance. We can help you maintain a steady and balanced posture, use proper walking techniques, and avoid falling down while standing or walking. 
 
Exercises You can Try Today!
Do you ever lose your balance?

Hesitate before stepping off the curb?

A simple exercise to try is simply standing on one foot! Every morning and every night while you brush your teeth spend one minute standing on each leg. First start out by holding the counter, then slowly progress to no assistnace. Over just a few weeks you will notice your balance starts to improve!

There are a many different types of exercises that you can do that will help you to overcome the symptoms and struggles of osteoporosis. Some of these exercises are more complex than they appear and we recommend visitng your nearest Peak location to learn how to perform them properly and without pain.

After you book an appointment, we at Peak can teach you a diverse range of stretch routines. The stretches can help treat the condition by relieving the pain, rehabilitating past injuries, and by increasing your flexibility to avoid future injuries. Several aerobic, resistance, and spine exercise routines can also help treat osteoporosis. The experts can guide you through exercise routines during the sessions and teach you routines that you can perform at home.


 
If you believe you are in need of osteoporosis treatment, be sure to contact Peak Physical Therapy & Wellness Our award-winning staff is proud to provide exceptional and personalized physical therapy treatment throughout Colorado. We can implement comprehensive treatments to help you rehabilitate from injuries, overcome the symptoms of osteoporosis, and maintain a happy and productive life.

 

A physical therapist will not only help you recover from a serious injury, but will also provide you with the foundation for a new workout routine! While your therapist will work to remedy the most immediate pain and immobility form surgery, it is important to understand that a Peak physical therapist can also help individuals who are otherwise healthy. The exercises and activities that a physical therapist will assign and assist you with can improve your overall physical health in a number of ways. Improving your flexibility and mobility through a structured and individually-tailored treatment plan will dramatically improve your overall ability to workout.
 

It is this individualized and structured plan that will be the cornerstone for your new workout routine. Typically these exercises last only 10-20 minutes which is amount of time to squeeze into any day and begin to build a routine.

Additional benefits of starting this routine is to mitigate further injury!

 

One of the most common ways a person will get injured during an intense workout session is from the fact that they are inflexible and unable to adapt to their environment. If you are stiff and inflexible, your chances of hurting yourself rise dramatically, making it especially important to do regular stretching exercises before and after your workout. But beyond this fact, it is also crucial to think about how to proactively improve your physical health, as it is not just a matter of doing the basic stretching exercises. This is why consulting a Denver physical therapist to assist you with your workouts will be vital to improving your chances of a healthy workout routine.

 

Click the link here for a few core exercises that you can do at home today to develop strength in your midline. A strong core is crutial to keeping a healthy back and spine!