Blog - Hudsonville Physical Therapy

Spring Into Shape

3/20/2019

Happy first day of Spring!

The sun is finally out, and the temperatures are (mostly) above freezing! It’s time to start thinking about making the most of the longer daylight and enjoying the sun and warmer weather by exercising outside!

Whether it’s in your neighborhood, at the park, or just in your yard or on your patio, there are lots of exercises you can try outside:

Walk
Run
Bike
Hike
Yoga
Bodyweight workouts (bring your yoga mat!)

Invite a friend to your outdoor workout, or find a group that does outdoor activities together! This makes it more fun and keeps you accountable to your workouts.

As you begin to exercise outside this spring, don’t forget to warm-up, especially with the temps still being cold. Your warm up can be just a few minutes long, inside or outside, and should focus on getting your heart rate up and should include dynamic stretching. Here are a few warm up exercises/dynamic stretches to try:

1. Leg swings - 10 reps on each side, to stretch the front and back of your hip and leg; hold something for balance if needed

2. Forward march with knee-to-chest stretch - 10 reps on each leg, to stretch your hip and groin

3. Walking quad stretch - 10 reps on each side to stretch the front of your leg and hip

Let us know your favorite outdoor exercise in the comments! As always, if you have a nagging injury keeping you from exercise, call us to set up a physical therapy evaluation: 616-662-0990.

By: Lisa Bartz, C-EP (Cert. Exercise Physiologist)

Snow Day Indoor Workout

2/14/2019

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.

Easier

Harder

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.

By: Lisa Bartz, Certified Exercise Physiologist

Posture Tips for Driving

1/23/2019

Do you drive for a living? Have a long commute to work? Or find yourself bussing the kids around all day? These hours in the car really add up throughout the week, and a lot of people who spend hours in the car suffer back pain! Although you might not be able to change the amount of time in the car, you may be able to tweak a few things to keep you back and body happier during and after your travels! The two most common areas we see strained from driving are the low back (sometimes this can even cause symptoms like tingling, pain or numbness down the legs known as sciatica), and the upper back, neck and shoulders (sometimes this pain also radiates down the arms). Here are a few tips for healthy driving:

Low Back

Low back support: Having some support directly behind your low back (through the curve of your back) will help you stay upright and not round forward and slouch (and your back will thank you!) Most seats have lumbar support built in, but you have to sit upright with your hips pushed all the way back against the chair to benefit from it. If you have your chair pretty upright and the support is not sufficient, use a small pillow, towel, or cushion to add some support. (If it’s uncomfortable it’s probably too much.)

Seat positioning: (1) Keep your seat high! This helps keep your pelvis in a more neutral position. If you drive a low profile car and sitting high is not an option, make sure you stretch your hamstrings and glutes regularly! (2) Find a good distance from the pedals – if you’re too far away you’ll feel your pelvis start to rotate backwards. Feel out what’s comfortable.

Neck, upper back or shoulder strain:

All of these areas can be bothered by the way you grip the steering wheel! Make sure you’re not holding the steering wheel too high, with your arms high and elbows locked – this position causes your shoulders to slump forward. Rather, hold the steering wheel lowers on the sides with you elbows relaxed.

Head positioning: MANY people drive and sit with their head forward. This is going to reinforce slouching and forward head posture all the time, and put a lot more force on you neck and back (the muscles that support the head), because instead of your head being directly on top of your shoulders and spine, it is now in front of them. Even if this has become the default head position for you, this can be corrected! When you’re driving (or sitting, standing, anytime!), do chin tucks: tilt your chin slightly downward, and then pull your head (from the chin) straight backwards. You can use your hand to push your chin backwards until you get the feel of it. You should feel a slight pull in the back of your neck – this is good! It’s your neck extensors (the ones that are tired and tight from your forward head posture) stretching! Hold for 5 seconds and repeat this 10 times!

Shoulder slumping: Do your shoulders round forward when you sit or drive? If so, try scapular retraction exercises: squeeze your shoulder blades together in your middle-upper back. Do this 10 times, for a few set per day. In addition to this exercise, stretch out the fron of your shoulder and chest by doing a doorway stretch (see picture below). Combined, these will help open up your chest and draw your shoulders back to a better posture.

Also, take driving breaks as you’re able to. Sometimes taking a 5 minute break during your drive to stretch out and walk around can make a big difference if your comfort level!

Lastly, stretching your hips, back and shoulders regularly, and exercising the muscles around your hips and spine (back and core muscles) will also help you stay healthy and fend off the aches and pains causes by long amounts of time in a car or truck.

If you’re suffering back or other pain that’s aggrevated by driving, call us and we can take a look at it and build a program for you to combat your pain! 616-662-0990

Sources: Posture Direct: Tips to Improve Your Posture; Cleveland Clinic: Back Health & Posture (2015)

By: Lisa Bartz, Certified Exercise Physiologist (C-EP)

The Importance of Sleep

1/9/2019

It is not a surprise that when you lack sleep or sleep poorly, you aren’t at your top efficiency for the day. What may surprise you, however, is how much a lack of sleep actually affects your body, your brain, and your skin:
Body

Appetite
Growth
High Blood pressure
Immune system
Stress hormones
Cardiovascular health
Breathing
Weight

Brain

Irrational emotional responses
Memory
Visual perception

Skin
If you don't get enough sleep, your body releases more of the stress hormone cortisol in excess amounts. Cortisol can break down skin collagen, the protein that keeps skin smooth and elastic (WebMD).
How much sleep is necessary?
This is a tricky question that varies for everyone, but it is important to talk about. A safe answer is 7-9 hours on average per night. The National Sleep Foundation recommends the following amounts based on age:

By: Rebecca Popma

4 Tips to Drink More Water this Summer

6/6/2018

Who's bad at remembering to drink enough 💧WATER💧?

Dehydration caused by lack of water can cause all kinds of issues, like headaches, dry skin, fatigue, kidney stones, low blood pressure and much more! Avoid dehydration and feel more energized this summer by drinking 2 to 3 L of water every day! If you're out in the heat sweating, or exercising, make sure you drink extra!

Try a couple of these tips to make drinking water easier:

1. Drink a cup of water BEFORE your morning coffee 1️⃣🥤 2️⃣☕️

2. Get a high quality water bottle and bring it with you everywhere💧

3. Set an alarm reminder on your phone to drink water a few times throughout the day ⏰📱

4. Hate water? Try adding lemon, lime, cucumber, fruit (get a bottle with an infuser!), or sparkling water 🍋🍓

By: Lisa Bartz, C-EP

What Type of Exercise is Best for Me? 4 Questions to Ask Yourself!

4/18/2018

Frequently, I get asked what’s the best form of exercise. What should I do? Should I buy a bike or a treadmill? Should l lift weights or swim? There is no one best answer. It depends on the person. Ask yourself these questions before investing in exercise equipment or a gym membership:

1. What is my reason for exercising? Do you want to loose weight, get stronger or train for something? Everybody has a different reason and its important to tailor your program to your goals.

2. How much money are you willing to invest in your exercise? Some gym memberships can be expensive, but some offer classes or services like child care that might make working out easier for you. Some pieces of exercise equipment can also be very expensive. If you’re looking to not spend much, there are a lot of inexpensive ways to work out that are easily accessible to everybody.

3. What exercise do I ENJOY doing? Believe it or not, this is by far the most important. If you don’t like what you are doing, chances are you won’t continue to do it. Everybody has different activities that they enjoy. Even if you don’t love it, which form of exercise fits you the best?

4. Am I self-motivated or do need to be accountable to somebody? This could be in the form of a trainer or a friend you exercise with. Some people like to exercise by themselves. Others need the push of a partner or somebody to help keep them on track.

The important thing to remember is there is a type of exercise out there for everybody. It does matter if your young or old, have a lot of cash to spend on exercise or minimal, there is a form of exercise that’s right for you. If you have more specific question ask your local therapist. Exercise is our area of expertise and we would be happy to give you some guidance and answer any questions. Finally, remember the most important thing: If you like the form of exercise you choose you will have a great chance for success!

By: Brian Colvin, PT

Healthy Tips for Each Decade

3/28/2018

We love this article from Move Forward PT, with a few tips for YOU wherever you're at in life!

Starting healthy habits early can help stave off many age-related health conditions. Here are some decade-based tips from physical therapists.

2 Tips for 20s:

Be active 30 minutes per day to make it a habit for life. Regular exercise in the present is a great way to keep serious health issues such as heart disease and diabetes out of your future.
Did you realize bones begin losing density in your mid-20s? Then put down your smartphone and get up and move! Dance. Jump rope. Run. Weight-bearing exercises are key to avoiding osteoporosis later in life.

3 Tips for 30s:

Feeling pressed for time? Chances are you’re being asked to do more at work and at home. But this isn't the time to cut corners with your health. Make sure you continue to eat well, get adequate sleep, and exercise regularly.
Saving for retirement? Adopt the same attitude about your long-term health. Just like a financial planner can make sure you're putting enough money in the bank, a physical therapist can evaluate your current weaknesses and outline a plan to make them future strengths.
Testing your physical limits? Many people in their 30s challenge themselves with road races, bike rides, and obstacle courses. These activities are an excellent way to stay motivated and active. But be sensible, too. Ease into new routines and allow your body time to adjust to stresses that could lead to injury.

4 Tips for 40s:

Stand up for your health! Some inactivity researchers believe that prolonged sitting is so detrimental to your health that exercise doesn’t offset its negative effects. So get up from sitting at least once an hour, and more if you can.
It's time to diversify. Does your exercise routine include aerobic exercise, strength training, and flexibility activities? If not, have a physical therapist evaluate you and make recommendations for safely addressing areas you’re neglecting.
Stress alert! Your 40s will likely be a busy time in your life. Find healthy ways to handle stress, like channeling it into exercise, making a little quiet time for yourself, and surrounding yourself with a supportive people. Remembering to take care of yourself will help you stay sane and take care of those around you!
Don't start acting "over the hill." Sure, aches and pains may increase in your 40s. But that doesn't mean you have to live with them. Act your age by doing something about it. Physical therapists can often treat your pain without the need for surgery or long-term use of prescription medication. What are you waiting for?

5 Tips for 50s:

See the world, and exercise, too. Traveling for work or pleasure shouldn’t derail your healthy habits. Physical therapists can suggest exercises you can do on the go, anywhere.
Bone up on your bone health. Menopause contributes to increased loss of bone density, making bones more brittle and prone to breaking. The older you get, the more important it becomes to get the recommended amount of calcium and vitamin D, and perform weight-bearing or resistance exercises 30-60 minutes at least 3 times per week.
Imitate a flamingo. If you can’t stand on one leg for 5-10 seconds, that’s a sign your balance needs immediate improvement. Don’t let a fall be your wakeup call.
Be active every day. The older you get, the more important it becomes to be vigilant about your health. Each week, you want 2.5 hours of moderate-intensity aerobic physical activity, 1.25 hours of vigorous-intensity activity, or an equivalent combination of the two. The best way to do that is to strive for activity every day.
Get a second opinion. People in their 50s often experience the first major signs of aging. If you've tried to manage your health on your own thus far, now is the time to get off of the Internet and in front of a physical therapist, who can provide an expert assessment of your health that will be key to your ability to maintain your independence.

6 Tips for 60s and Beyond:

Take the pressure off. Regular physical activity is more crucial than ever, but if aches and pains are making walking or jogging a chore, move some of your exercise to a pool, where you can work just as hard with less pounding. (Oh, and see a physical therapist about those aches and pains!)
Get balanced. One-third of adults over age 65 are likely to fall each year, and those falls will lead to more than 700,000 hospitalizations. Unfortunately, too many people realize they are falls-prone when they experience their first fall. Be proactive. See a physical therapist for a balance assessment and a personalized improvement program.
Preserve your mental health with physical activity. People who are physically active—even later in life—are less likely to develop memory problems or Alzheimer's disease.
Maintain your intensity! Studies show that people in their 60s, 70s, and even 80s and older can make improvements in strength and physical function, which is associated with improved health and quality of life. But that can’t happen unless your physical activity is intense enough to produce gains in muscle strength. Don't do this alone. A physical therapist can prescribe an exercise dosage adequate enough to generate results.
Strive for 60 minutes. Not the TV show! Set a goal to be physically active 60 minutes a day. You don't have to do it all once. Ten-minute increments count, too.
Team up. If you're retired, what better way to stay close to longtime colleagues than to make time to walk together? Whatever the activity, doing things as a team will keep you accountable and provide social interaction.

TIPS FOR SITTING AT A DESK ALL DAY

2/21/2018

At some point in our lives, we all have to sit at a desk. We all know it can cause a lot of damage to our bodies, so here are some ways to reduce the damage and make working from a desk more comfortable:

•    Keep your monitor at an arm’s length away (approximately 19 inches)
• Follow the 20-20-20 rule: every 20 minutes of staring at your computer screen, spend 20 seconds looking at something at least 20 feet away! This will give your eyes a break
•    Adjust chair height so knees are about level with hips
•   Keep your hips as far back in the chair as possible, to give you low back support
•   Keep your wrists straight, with your hands at or below elbow level
•    Keep objects you use a lot, such as your phone, stapler, tape, etc. close to your body to avoid reaching
•    Wear a headset or have your phone on speaker so you don’t strain your neck
• Stand up and walk or stretch every hour - it does not need to be for long, just to get your body out of the sitting position and move a bit

All of these little adjustments can help you feel better if you’re stuck at your desk! If you have access to a standing desk, that can also be a great alternative to sitting, or you can switch between the two while you're working.

If you are currently experiencing any pain at work, we might be able to help!

Give us a call at 616-662-0990!

By: Rebecca Popma
& Lisa Bartz

5 Tips to Enjoy Holiday Treats – Without Regret!

12/20/2017

It’s the most wonderful time of the year! Including wonderful holiday food and treats!

The Christmas season can be one of the hardest times to eat healthy. Sugary and fatty foods are everywhere, and they ARE DELICIOUS! We feel better when we eat healthy and aren’t feeling bloated or crashing from all of the sugar and unhealthy fats, so here are some tips to keep from over-indulging over the next few weeks!

Portions – holiday treats are delicious and fun, and you should enjoy them! A healthy way to do this is by looking at the nutrition labels and deciding how much you’re going to consume before you eat.
Out of sight, out of mind – keep those holiday sweets you made for the family in a cabinet instead of on the table! This will help you not grab a chocolate covered pretzel every time you you walk by your kitchen counter.
Prep fruit, veggies and healthy snacks, and have these easily available in the fridge or on the counter!
“Am I actually hungry?” – Ask yourself this question before you snack. Mindless snacking is easy to do; know the difference between boredom-snacking and being hungry.
Stay accountable to a friend or family member – choose someone who cares about their own health and can help you stay on track!

Position of the Academy of Nutrition and Dietetics: Total Diet Approach to Healthy Eating (JAND 2013)
By: Lisa Bartz, C-EP

The Subtle Importance of Good Posture

6/29/2016

I was golfing recently with a friend who mentioned that his dad had read an article about how using good posture during the golf swing could improve performance. My friend decided to try to focus on improving his "golfing posture" and was surprised at how much of a difference it made. He reported improved distance on his shots, as well as better control. He noted that his new golfing posture felt strange, yet better. He was very surprised that something that seems so simple could have such a positive effect!

Physical therapists typically spend a great deal of time educating our patients about the importance of good posture, as well as giving frequent reminders to correct posture of form during exercises. We understand the importance of good posture, especially in terms of how it related to physical performance. The body has optimal positions (postures) in which it is intended to perform, and when people do not maintain good posture, it eventually results in pain, soreness, or decreased muscle performance.

Good posture involves more than just "standing up straight." If you would like to learn more about this subject, we have 5 exceptional PT's that would love to help you out!

- Mason Riegel, PT, FMS Certified