EXERCISES TO STRENGTHEN THE POSTURE & BACK MUSCLES

Desiree McKenzie from Livestrong shows us exercises to help with your posture and back muscles. IF you sit at a desk all day, these exercises may be especially beneficial for you!

Healthy back muscles leads to healthy posture.

Exercises that strengthen the back muscles lead to better posture. A slumped posture not only limits the function of breathing, but also can lead to back, neck, shoulder and other muscle problems. Yoga incorporates strength-building exercises that target the back. Healthy back muscles provide support to the entire body and aid the alignment of the head, shoulders, hips, knees and feet. When the body system is inline, the system works in balance and leads to improved posture. Want to get in great shape? Learn more about LIVESTRONG.COM’s nutrition and fitness program!

LIE ON YOUR BELLY
Locust Pose is a basic backward bend prone (lying face down) posture that engages the back, gluteus maximus (buttocks), hamstrings and calve muscles. The exercise strengthens the spine and back muscles and stretches the shoulders, chest and thighs. Lie on your stomach with your forehead on the ground. Extend the arms alongside the torso with the palms facing up and keep the legs straight, hip distance apart. Roll the big toes toward each other to rotate your thighs inward. Root the pelvis, lower ribs and belly into the ground and lift the legs, upper torso and head. Bring your gaze slightly in front of you. Hold the posture for 10 seconds and release. Repeat three times. The spine and back muscles are completely strengthened and the shoulders, chest and thigh stretching improves your posture.

ACTIVELY SIT TALL
Staff Pose is a basic seated spinal extension that strengthens the back muscles, stretches the shoulders and chest and improves your overall posture. Sit with the legs extended in front of you and flex the feet. Bring the arms alongside the hips with the fingertips facing the feet. Press the palms down. Ground the tailbone and legs and elongate the spine with the crown on the head extending toward the ceiling. Stay actively in the pose for 8 seconds.

WORK YOUR CORE
The lower back is part of the body core, and a strong core aids in stabilizing the spine, curbs back pain and promotes healthy posture. An exercise to strengthen your core is done on your back with the knees drawn into your chest. Interlace the fingers behind your head and raise the shoulders. Switch (or bicycle) the left and right leg with one knee bent and the other leg straight. Bring the opposite elbow to the bent knee. For example, straighten the left leg, bend the right leg bent, and bring the left elbow to the right knee.

REFERENCES
Yoga Anatomy; Leslie Kaminoff; 2007
Article reviewed by James Dryden Last updated on: Apr 13, 2010

Read more: http://www.livestrong.com/article/105539-exercises-strengthen-posture-back/#ixzz2hQkVI2U9

PEDIATRIC PHYSICAL THERAPY ACTIVITIES

Has your child experienced an injuries recently? Pediatric Physical therapy may be a good option for you and your child! Stephanie Romo from Livestrong shares how physical therapy is beneficial.

Physical therapy may help pediatric patients gain functional independence.

Pediatric physical therapy can be beneficial for children with injuries or other physical limitations. This type of therapy encourages children to engage in play and activities of daily living to promote balance, coordination, and fine and gross motor skills. The goal of these therapeutic activities is to encourage improvement in development and greater functional independence. Want to improve your health? Learn more about LIVESTRONG.COM’s nutrition and fitness program!

DEVELOPMENTAL ACTIVITIES
One important goal of pediatric physical therapy is to improve development, and there are a number of activities that encourage developmental milestones to occur. Children typically learn best through playing, and many pediatric physical therapists recommend therapeutic activities that involve play. Activities such as crawling, walking, skipping, running, and utilizing playground equipment are all examples of therapeutic activities involving play. These types of activities help to encourage children to coordinate the use of large muscle groups to move about independently.

BALANCE AND COORDINATION
Balance and coordination are two important components of physical independence that can be improved through physical therapy. Hand-eye coordination is something that children can learn by playing catch, rolling a ball or drawing a picture. For babies and young toddlers, learning to feed themselves with utensils is a great way to encourage hand-eye coordination. Balance can be improved through activities that involve the vestibular system, such as walking on a balance beam or learning to ride a bicycle.
FINE AND GROSS MOTOR SKILLS
Fine motor skills involve the usage of small muscles, particularly those in the hands, fingers, feet and toes. Activities that encourage these types of skills include sorting small objects, painting and molding clay. Gross motor skills include activities that encourage larger muscle groups, such as swimming, riding a bike and jumping on a trampoline. Range of motion is an important part of gross motor development, and pediatric physical therapy will usually include stretches to encourage joint and muscle mobility.
ACTIVITIES OF DAILY LIVING
When your child is participating in a physical therapy program, most of the activities and learning take place in the child’s natural environment, such as home or school. Encouraging your child to participate in normal daily activities can help her reach milestones, improve self-esteem and gain independence. Try involving your child in meal preparation, ask for her help with cleaning the house and let her assist at the grocery store. Each of these tasks involves physical and cognitive elements, which will help children improve both functional and mental ability.

REFERENCES
American Physical Therapy Association: The ABCs of Pediatric Physical Therapy
Article reviewed by Matt Olberding Last updated on: Sep 2, 2011

Read more: http://www.livestrong.com/article/532184-pediatric-physical-therapy-activities/#ixzz2g6z1APKA

PHYSICAL THERAPY EXERCISES FOR PLANTAR FASCIITIS

You’re on your feet all day, so it’s nice to give them a break once in a while. Here are some physical therapy exercises by James Patterson to help rehab your feet. Then come visit us at San Diego Sports Physical Therapy for more exercises.

Plantar fasciitis is a condition where the plantar fascia — a band of tissue running from the heel to the ball of the foot — becomes inflamed through overuse, injury or other trauma. Certain physical therapy exercises may be beneficial in easing the pain associated with plantar fasciitis so you can get back to doing the things you’re used to.
BENEFITS
Physical therapy exercises can prove useful not only for reducing plantar fasciitis pain but also from preventing it from coming back in the future. Stretching helps warm up the tissue as well as encourages blood flow to the area, which can help prevent strains and tears in the tissue.

PLANTAR FASCIA STRETCH
The most simple and common way to exercise the tissue of the plantar fascia in order to prevent or lessen the effects of plantar fasciitis is through a simple stretch. Start by facing a wall or other sturdy object you can brace yourself against. Put both hands on the wall and step forward with your left foot. Keep your right foot back and flat on the ground. Bend your right knee so your leg moves towards the wall, but keep your right foot flat. You will begin to feel a stretch in your right heel. Hold this stretch for 10 to 15 seconds. Switch feet and do the same stretch for your left heel. Stretch each heel two or three times each as part of your physical therapy exercise routine.
BALL ROLL
The ball roll helps soften and relax the plantar fasciitis tissue and can be done while sitting down to the computer or watching TV. Find a small ball the size of a tennis ball. Place it on the floor and put your foot on top of it. Slowly roll the ball along the arch of your foot and your heel. Apply downward pressure on the ball to increase the massage effect on your plantar fasciitis. Perform the ball roll for 30 seconds at a time, stopping in between to let your foot rest.
STAIR DIP
Another effective exercise that helps stretch out the plantar fascia, the stair dip only requires the use of a stair or other elevated surface such as a curb. Stand with one foot on the step and the other in the air. Place your foot so your toes are on the step, with the rest of the foot hanging off the edge. Use your toes to lift your body up so you’re on the tiptoes of your foot. Hold this position for 10 seconds, then lower your body back down so the heel of your foot is slightly below the edge of the step. Hold for another 10 seconds. Repeat three to four times as part of your exercise.
CONSIDERATIONS
If you have a serious injury to your plantar fascia or Achilles tendon, these exercises may cause extreme case. If that is that case, contact your doctor immediately, who may need to examine you for more serious injury that might require further therapy or even surgery.

References
Sports Injury Clinic: Stretching for Plantar Fasciitis
American Academy of Orthopaedic Surgeons: Plantar Fasciitis and Bone Spurs
Family Doctor: Plantar Fasciitis