After weeks filled with snow days, cooped up in the house with your kids, it’s time to get moving! Start with our quick warm up, then 3 rounds of 5 exercises, and remember to keep exercises slow and controlled to get the most out of your workout. Then finish with a deep breathing cool down.
Warm-up: Jump rope (with an invisible rope unless you have one!) for 60 seconds. Keep your shoulder back, core tight, and knees over toes.
2-3 Rounds of:
1.) 10 Walking lunges - 5 on each side, make sure your knee stays over or behind your toes. Add weights for a challenge.
2.) 30" to 60” Plank - Start short, increase time as you practice. Press through your shoulders and don't let your hips sag. Keep your elbows straight but not locked/hyper-extended.
3.) 10 Push-ups - Modify by doing them from your knees
4.) 15 Glute bridges - Keep your core tight and squeeze your glutes at the top
5.) 10 Tricep dips - Find a stable couch, bench, or other surface from which to do these. To make them easier, keep your feet closer to the bench, or don't dip down as far. To make them harder, move your feet farther away, and try straightening your legs.
Cool down: 2’ of Deep breathing - Lie on your back, and place one hand over your stomach and the other over your chest. Breathe slowly and deeply, and aim to feel your chest and stomach rise and fall simultaneously.
Vertigo is defined as a sensation of whirling and loss of balance, associated particularly with looking down from a great height, or caused by disease affecting the inner ear or the vestibular nerve; dizziness, loss of balance, loss of equilibrium, or spinning.
There are two types of Vertigo: peripheral vertigo and central vertigo.
Central vertigo is less common and is caused by the central nervous system (primarily the brain).
Peripheral vertigo is by far the most common. There are five types of peripheral vertigo:
1) Benign Paroxysmal Positional Vertigo (BPPV)
2) Meniere’s Disease
3) Vestibular Neuritis
4) Acoustic Neuroma
Of the five, Benign Paroxysmal Positional Vertigo (BPPV) is, by far, the most common.
Common symptoms of BPPV are dizziness, loss of balance, spinning and even nausea. The cause of BPPV is the disturbance of the inner ear crystals.
Physical therapy is often used to treat BPPV. Physical therapists screen each patient to see is their vertigo is BPPV, and if it is, there are several maneuvers used by PT’s to realign the crystals of the inner ear. Often the symptoms can be resolved or significantly improved in just 1 – 2 visits.
The first step, if you suffer from vertigo, is to see your medical doctor or physical therapist. If he or she diagnoses you with BPPV, try physical therapy. It might be a safe, quick and drug free approach to feeling better.
Brian Colvin, PT
Steve Bartz, PT