Transformative Physical Therapy

02/06/2021

http://transformative-pt.com/2021/02/05/stretch-to-a-better-posture/

In December, I focused on my favorite stretches for the legs. http://transformative-pt.com/2020/12/11/stretch-it-out/ This month I will shift to the arms. There are many ways to stretch the arms, but I want to give you a variety that will include all the parts of the shoulder, elbow, wrist and hand. While sitting or standing, the chest drops, shoulders tend to get tight and fall forward, elbows turn out away from the body and the head juts forward. Stretching helps bring your body back toward neutral, where it belongs.

On most of these exercises I will show you one you can do on the floor and also a standing version. If you have been sitting for some time, it’s good to get up from your chair and move. Remember, sitting can be just as bad as smoking for your health. I will include video links along with pictures and explanations. Enjoy.

01/06/2021

So excited to start the vaccine process! 2021 is looking much better.

11/01/2020

This month I want to focus on another aspect of walking I find difficult for most to visualize but is crucial to walking without a limp or hip drop to one side. In my last blog, I focused on going from a march to a lunge and how that was a component of walking. Shifting weight from one foot to the other is equally important as the forward and backward motion.
I want to explain how your pelvis shifts from side to side. Now before you stop reading, I am not promoting walking with a wiggle. Instead I am going to help you learn how your pelvis shifts from side to side to allow you to shift your weight from your right to left foot. Without a shift it will cause you to hike up your hip or drop it down, it may cause your body to lean to one side or to land harder on one foot than the other. If you recognize yourself in one or more of these scenarios, read on!
http://transformative-pt.com/2020/10/28/shifting-from-right-to-left/

08/04/2020

This month I wanted to show you one of my favorite exercises, moving from a march to a lunge and back. Why is this exercise a favorite? Let me tell you! It is an important component in walking, pushing off your foot, lifting your leg and landing correctly. It uses your gluteal buttock muscles and stretches your hip flexors, yet also gets the flexors to work where they should. It also stretches the back part of the hip on the outside of the thigh. It activates your deep abdominal muscles and the obliques and gets the midback and shoulder blades to rotate.
Did you know walking had that many actions? And that is only half of it! Many people say they were never taught to walk! Interested? Read more!
http://transformative-pt.com/2020/08/02/march-to-lunge-to-walk/

07/14/2020

This is the position Grace, my granddaughter, fell asleep in on the couch.Talk about a painful neck! Have you been sitting more, spending more time looking at your computer, phone or reading? Doing extra cleaning, gardening and yardwork? This month I want to give you some postural tips, as well as a few simple exercises to keep your neck happy and moving.
This month I want to give you some postural tips, as well as a few simple exercises to keep your neck happy and moving.Do you have any crazy sleeping positions you want to share?
http://transformative-pt.com/2020/07/13/relief-for-a-pain-in-the-neck/

06/02/2020

Are you Scared of Stairs?
Many people have complaints of pain going up or down stairs. It is a frequent complaint with knee injuries or arthritis, but may also create pain in the hip, back or ankle. This month I wanted to talk about how you can improve your technique to go up and down stairs correctly to not increase pain.
http://transformative-pt.com/2020/06/02/scared-of-stairs/

05/03/2020

How well are you moving from sitting to standing? Take the test, see how you compare, then learn how to improve your squat rising up and lowering down.

I thought that perhaps it was time for a little game or friendly competition you can do to see how fit you are and measure your lower extremity strength. To rise from sitting requires using many muscles in the legs and hips, predominately the quadriceps, the muscles on the front of your thighs and t...

03/27/2020

I think we all are feeling a little more stressed than usual? Here's 5 exercises to help you Stress Less!

What a month this has been.  Who would have dreamed on the 1st of March we would be quarantined in our houses by the 24th? As a health care provider, I am still able to remain open and treat clients who continue to need care.  Many people are working from home, kids are stuck at ... Read moreStres...

03/01/2020

Would you like to get a better night's sleep? It starts with getting a good position in bed. Here are some suggestions that should give you some new ideas and improve your comfort. Be sure to like my page if you haven't done so yet.

A question I frequently hear is what is the best position to sleep? I thought I would guide you through some of what I consider the best sleeping positions to decrease pain and promote a neutral posture and give you a few new ideas. Sleeping on your back or side is okay. Some say that ... Read moreP...

01/21/2020

Lateral foot pain can be very painful and annoying. Check out my post to see why it may be happening and what you can do about it.

Pain on the outside of the foot or lateral foot can be very annoying. Find out some reasons why it may be happening and what you can do to prevent and treat. These are simple techniques and exercises to improve your posture and help keep your foot mobile.

12/14/2019

http://transformative-pt.com/2019/12/14/gift-ideas/
Looking for an unique gift? Check out this post. Great items that can help you and your loved ones feel better.

What items would a PT suggest for Christmas? Here's some items I'm frequently recommending from cheap to expensive.