By: Mandy Johnston, PTA

 

As I was reading through some inspirational quotes to share with people I came across one that stuck in my head: Take care of your body. It's the only place you have to live in.

This phrase is even more appropriate in the beginning of the year as people set their goals for health, fitness and lifestyle throughout the year. If you don't take care of your body, how are you supposed to perform the endless tasks that pile high throughout the day? So here are a few pointers to help you along the way.

If your goal is to decrease back or neck pain, start with something simple like modifying your posture at work or while you relax watching TV. Do not allow yourself to slouch and sink into the screen. Maintain a neutral pelvis position which means sit on your ischial tuberosities allowing your lumbar spine to have a natural lordotic curvature. Do not over emphasize the curve in your lumbar spine. Think of your rib cage stacked right on top of your pelvis and your head and shoulders centered above that. Avoid what I lovingly call a pigeon head and gently retract or tuck your chin in. Finally consider taking breaks from the screen for stretching or a walk to reset your body. CLICK HERE >> to view the differences between the seated postures mentioned above.

If your goal is to start a safe exercise routine consider these few pointers: 1) Correct alignment can go a long way. Find a trained professional to assist you with form before setting out on your own strength training routine. If you have a history of pain or injury please contact our office for an athletic screening where you will receive a comprehensive evaluation and movement analysis. 2) Wear appropriate footwear. If walking or running is your goal, do not go straight to the fashionable barefoot style shoes. Consult a professional to see if your foot can handle the stresses of increased walking or running or if you could benefit from a strengthening program first. 3) Do not try to go from a couch potato to an Olympic athlete. Training is a process. To avoid injury, start at an appropriate level and frequency and then progress steadily without pain.  Here are a few links to assist you in starting your exercise routine:
Walking program >>
Strength Training for Beginners >>

I challenge you to reach your goals safely and correctly and CTS is here to help in any way we can. Be it an athletic screening, a few Physical Therapy sessions or Pilates classes we can guide you through any phase of your program. Taking care of your body should be a life long goal. Enjoy improving the place you live!

 heal. nurture. educate. inspire. energize. respect.

  

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