Posts

exercise

Can you get rid of Back Pain with Exercise?

With small group fitness, Pilates studios such as our own, and many gyms reopening again on June 1st, people are itching to get back into their exercise routines. In our last post, we talked about tips and considerations on things you can do to ensure your body is ready to go back, especially after weeks of quarantine.

But many folks I speak with have had back pain for years, long before quarantine. So many people have tried weekly massage, daily stretching and foam rolling, and every exercise under the sun — only to find that their back pain ALWAYS comes back.

Research has confirmed many times over that exercise is the best “treatment” for back pain.

While prescription medication, steroid injections, and even surgery may be more successful at getting your back pain gone quickly — a proper exercise routine beats these things out every time. Outcomes are either the same, or better, when you choose exercise over those procedures. It’s why in our business, we focus on empowering you through movement — instead of pills or procedures! If a long-term solution is what you’re looking for, and you want to end the merry-go-round of your back pain always returning, then proper exercise is the best route hands down.

Sounds simple, right? Why then, do four out of five people continue to suffer from debilitating back pain?

It’s because not all back pain is created equal, and neither is exercise. The tricky part is that for most back pain, any kind of movement is going to make you feel better. Our bodies are designed to move and not sit still. It’s why you wake up feeling stiff and painful, and better after you’ve moved around for about an hour. Movement brings blood flow to our muscles and joints, and exercise spreads pain-reducing endorphins throughout our body. But more often than not, the pain comes back the next day, or in come cases, feels worse two or three days later. And the frustrating part is that you never know exactly what you did — so you just rinse and repeat — hoping the next day it finally “works”.

Exercise DOES work to help your back pain, just like the research says, but it needs to be specific.

Skill and coordination also matter. One exercise can act like a miracle for one person’s back pain, while it aggravates another’s. I see this all the time in my office. The nuances come down to cues, tiny little tweaks, or sometimes you need a different exercise all together for your particular body.

Back pain is not cookie-cutter, and your exercise prescription shouldn’t be either. You don’t want to go on for years just managing your back pain when you could actually get rid of it entirely with the right movement strategy.

As you enter back into the world of fitness, take note of how your body and especially your back is feeling. The correct exercise routine is going to make you feel better, and STAY better. You’ll notice continued progress, and you won’t have to foam roll and stretch every single day to manage your back pain. The wrong exercise routine will make you feel worse, often several days or months later, and the worst part is you won’t be sure where it came from.

If this sounds familiar, or you find this back pain cycle starts happening to you when you return to the gym, feel free to give us a call. You can talk to a specialist for free and find out if your exercise routine is sufficient for your type of back pain. We’ll also be going over all of this (and more) in our FREE back pain and sciatica workshop on Tuesday June 16th! It’s all online via Zoom, and you can sign up right here.

people walking with face masks

Beyond the Mask: Five Ways to Build Immunity and Stay Healthy

The COVID-19 pandemic has changed so much of how we live, work, communicate, and think about our health. While precautions like face masks can be helpful, the best way to avoid getting seriously ill is to have a strong, healthy immune system. In our office, we’re helping people’s immune systems by making sure they stay active, healthy, and mobile. We’ve been helping people with back and knee pain recover quickly and manage their conditions from home, so they can get back outside and keep moving and exercising.

Exercising regularly is just one way to keep your immune system strong. Here are five more ways to make sure you’re building immunity during  these strange times!

 

1. Hydrate

 

Staying hydrated is one of the best things you can do for your health in general, but it’s especially important when you’re trying to fight disease. Each individual cell in your body that works for your immune system needs to be fully hydrated to perform its job optimally — and that all depends on how much water you drink!

 

2. Stay Moving

 

In the era of working from home and passing time with friends or family on Zoom, it can be hard to get up from your computer and make sure you’re staying active. But it is so important that we interrupt our sitting and make time to exercise! Keeping your blood flowing allows pathogens to be filtered out more efficiently — plus, sweat can even kill pathogens on the surface of your skin. 

 

3. Get Good Sleep

 

Sleep deprivation has been proven to increase the risk of illness, as well as increasing the risk of more serious long term effects. Sleep is when your body’s cells get to repair themselves — including those immune cells! Plus, getting enough sleep at night can help lower your overall stress. 

 

4. Eat Well

 

Nutrition is key for building and maintaining immunity. You should try to avoid processed foods and integrate more clean alternatives like nuts, berries, eggs, and fish. 

 

5. Get Outside 

 

Scientists are telling us that the novel coronavirus thrives best indoors, and out of UV light. All the more reason to get outside! Soaking up that Vitamin D will boost your immune system and just make you feel better in general. Not to mention that going outside is the one of the best ways to get exercise right now with gyms being closed! 

If you’re currently suffering from back, knee, or any other kind of pain that is preventing you from moving and exercising, give us a call.

We’re currently offering free consultations, both in-person and virtually, to help you figure out what’s going on and give you all the information you need to make the best decision about what to do next.

 

Is Quarantine Turning Into a (Literal) Pain in Your Butt?

We are about 5 weeks into social distancing and doing our best to flatten the curve. Although we are all coming together as a country to do our moral duty and fight the spread of Covid-19, it doesn’t come without consequences.

More screen time and more couch time are wreaking havoc on our bodies.

Most people I speak with are making a concerted effort to be as active as they can during the day. But even the best efforts are not combatting the extra bending and sitting that is happening. It’s almost impossible to avoid it. Due to social distancing and more people working from home than ever before, our primary way of “gathering,” seeing loved ones, and communicating with co-workers is now totally digital.

Whether we like it or not, we are hunched over and leaning forward more than ever — and it’s becoming a pain in the butt, quite literally.

In our last blog post I talked about the difference between “good pain” and “bad pain.” Since then, I’ve spoken to many of you over the phone about your concerns. One of the most common questions that came across this week was about pain in your butt, and not the figurative kind!

Yes, too much sitting can cause pain in your butt, but not for the reasons you might think…

One person I spoke with thought it might be due to the hard kitchen chair he was sitting on. Makes sense, right? But when he added a cushion, and then tried moving to the recliner to do his work and online social gatherings, the pain in his butt got worse.

So he did what most of us do, and went straight to Google.

He thought that maybe he had “piriformis syndrome” and started doing the recommended stretches. The pain in his butt started to subside a little, but then spread to the back of his thigh. He thought the pain in his thigh might be due to the stretches and that it was a good thing. But after about a week of this, he woke up one morning unable to move his back! That is when he called me.

I explained that the pain in his butt was NOT due to piriformis syndrome like “Dr. Google” told him. It was actually coming from his lower back. All the extra sitting was putting pressure on his disc, which was putting pressure on his nerve, and the result was pain in his butt. Without realizing the true cause of his problem, he accidentally started doing stretches that made his problem worse. It’s very common to have a back problem and not experience any back pain. Back problems can manifest in your butt, thigh, or lower leg, and very often get confused with tight muscles that just need to be stretched. If you do the wrong stretches, you will make your problems worse and you WILL end up with back pain – often severe and seemingly out of nowhere.

Luckily, we were able to hop on a Zoom session and give him the correct stretches to do. Within a few weeks, he no longer had pain in his butt, and he knew what to do to keep it from coming back.

If quarantining is giving you a (literal) pain in your butt right now, don’t rely on Google to figure out your pain — talk to us!

We’ve been opening up extra slots on our schedules just to talk to people and help them figure out anything new or strange that might be going on.

All you have to do is fill out this quick form to request a call with one of our specialists.

work from home, coronavirus, back pain, quarantine

Back Pain Doesn’t Go Away for the Coronavirus!

The coronavirus (COVID-19) is forcing everyone to adapt to new routines — but many of us are still experiencing the same old chronic pain. In fact, your back pain may start acting up again now due to stress, decreased exercise, and more time spent at home on your computer. The important thing is that you don’t ignore it! Listen to your body and KEEP MOVING!  

Prior to seeing us, many of our clients who suffer from back pain were told that the best way to recover was to ice and lie down. They were advised to rest, relax, and limit their movement until the pain goes away. The problem with this model for treatment is that it goes against everything we know about the basic principles of joint and tissue healing.

Our modern health research suggests that early movement is actually the BEST way to head off chronic back pain!

Of course, if you’ve suffered a trauma like a car accident or a major fall, you should absolutely go get checked out by a medical professional and follow their advice based on your injuries. But if you are dealing with a chronically aching back or general soreness, stiffness, and pain, it turns out that movement is actually the best course of action!

But not ALL types of movement and exercise are safe or beneficial when you’ve hurt your back…

That’s where physical therapy comes in! A physical therapist is able to identify specific movements that actually work through and relieve that pain, based on your individual condition. We call these initial exercises “first aid movements” – and they are especially helpful because you can use them any time you might tweak your back in the future! If you’re experiencing acute back pain, of course it doesn’t make sense to continue with all of your activities as usual if they are just exacerbating your symptoms. But there is a middle ground between overdoing it and completely stopping the movement that your body craves. 

But how are we supposed to see a physical therapist, you ask, when everything is shutting down to contain this coronavirus? 

We have a plan! We’re offering live virtual options for both our FREE Back Pain & Sciatica class on Thursday, April 9th and our Pilates 101: Get Your Back to Health program starting Tuesday April 14th. So please don’t let the pandemic keep you from signing up or sharing this info with others you know who may need our help!

Setting Goals for the New Year? We can help!

A new decade is on the horizon, and so are new health and wellness goals for many of us!

Are you already discussing resolutions or considering ways to make 2020 your best yet? The new year is a great opportunity to form new habits that will help us become our healthiest, happiest selves. Setting detailed goals is a constructive way to approach the 2020’s that can help you feel more motivated and hopeful about the future.

The idea of New Year’s resolutions is great, but most people only stick to them for a couple weeks.

Resolutions are so often left unfulfilled in part because they’re usually pretty general statements that are made without much forethought, intention, or planning. At some point we’ve probably all resolved to “get healthy” or “eat more vegetables” or “spend less money.” All worthy ideas, but can you see why people don’t follow through?! There’s WAY too much wiggle room, and nowhere near enough specificity. That’s why oftentimes, setting goals with distinct processes will help you accomplish much more than a run-of-the-mill resolution.

There are two essential factors in goal setting. First, the goal must be attainable. Secondly, you must define concrete steps that you intend to take towards reaching that goal.

Most of us want to be healthier, but what does that actually look like? One person’s journey to becoming healthy could be totally different from another’s. These goals can be made in conjunction with a health professional such as a physical therapist, especially if they relate to mobility, strength, and physical activity. Many of us have intended to “exercise more,” but those two words rarely yield results. A more effective goal might be to enroll in a Pilates class, take a half hour walk outside five days a week, drink the recommended 64 ounces of water each day, or to do ten minutes of stretching every morning after getting out of bed.

A group program such as Pilates can be especially helpful because it gives you a sense of accountability and camaraderie. In fact, our signature Pilates 101 program is relaunching in January, and we are so excited about it! Pilates 101: Get [Your] Back to Health is a one-of-a-kind 8-week program that delivers safe, yet highly effective Pilates-based core strengthening exercises that are easy on the joints, designed to lessen back pain, and help improve your flexibility and posture.

If you can track, schedule, or measure the steps of your goal, you’ll know when you’re making progress. If those steps happen alongside people who share similar goals and under the direction of a movement expert who can support you for two whole months — even better!

So, let’s finish off this decade strong — and don’t miss out on Pilates 101! These spots go fast, so apply now to make sure you don’t miss your chance.

5 Signs Your Core is Weak – And What You Should Do About It!

A strong, healthy core is important for our health and posture. When your core is strong and working properly, you will have less back pain, better posture, and will move with more ease and endurance.  But how do you know if your core strength is where it needs to be? I can tell you that chiseled abs, a thin waist, or the ability to do a hundred sit-ups are NOT reliable signs of a strong core.

Instead, here are five signs to know if your core is weak and what you can do about it:

1. Your Back Hurts

The most common side effect of a weak core is back pain, and yet most people still don’t consider core strengthening as a way to address those problems. Your core’s job is to support your spine and act as the center from which all movement stems. If those muscles are not properly conditioned – meaning, if they aren’t conditioned to engage when they are supposed to – your spine is at risk for being overworked, and muscular strain and tension are inevitable. The pain will most likely occur in your lower back, but can even occur in your neck, making simple tasks like bending, lifting, and walking totally miserable for you. Check out our free guide for getting rid of back pain and stiffness here.

2. You Have Poor Balance

This may not be an obvious one – but one of the main culprits of poor balance is a weak core!  Your core muscles help to stabilize your pelvis, and a stable pelvis allows you to have better balance.  If the muscles around your pelvis (particularly your hips and glutes) are weak, then your balance will undoubtedly be affected. This may not be an issue that you notice right away.  But next time you’re walking across an icy driveway, you’re going to wish that your balance was at 100%. We incorporate Pilates into our physical therapy practice because it is such an effective whole-body strengthening system that can really make a huge difference in core strength and balance. A strong, coordinated, and engaged core helps you to react to balance challenges more efficiently, and may prevent that next fall!

3. You slouch all the time

Most people struggle to maintain good posture when they have a weak core. It becomes so easy to slouch, and you may not even realize you’re doing it.  Observe your posture right now… Are your shoulders rolled forward? Is your low back missing its natural curve? Is your head poked forward? When you go to correct your posture, does it feel difficult or tiresome to maintain? If so, your core might need some endurance-training!  A lot of people will argue that core strength has nothing to do with your posture. But here’s the thing, a strong core makes it easier and more natural to have good posture, and when better posture becomes effortless, it starts to become your norm. Your whole body – especially your spine – will thank you.

4. Your feet and wrists hurt

Many of our clients come to see us with an initial complaint of foot pain (also known as plantar fasciitis) or wrist pain. It keeps coming back no matter how many times they get rid of it or go to physical therapy. Sound familiar? When you have a weak core, and lack the proper central support and stability you need, your outer muscles and joints will eventually suffer. We already talked about balance. If your core isn’t working to help you stay more stable, your feet will have to work harder, resulting in overtaxing of the tissue on the bottom of your foot. If your middle back can’t support you when you’re pushing or pulling, your wrists will take the brunt and this can result in stiffness or pain over time. If you’ve got any chronic problem that isn’t getting resolved over time, something is missing. In the case of your wrists and feet – it may be a sign of a weak core!

5. You’re always holding your breath 

If you’re always being reminded to breathe when you move or exercise, this is another sign that your core is weak and not working properly. You’ve heard me talk about this before, but your deep core is made up, in part, of your diaphragm, which is your main breathing muscle.  When your core lacks stability, or in most cases, doesn’t know how to engage in the right way to give you the stability it needs, your diaphragm will contract to compensate. One of the most tell-tale signs that this is happening is that you always hold your breathe during exercise. This is probably one of the most overlooked signs of a weak core, and one of the most difficult to correct! It’s why we’ve dedicated an entire module to this topic in our Pilates 101: Get [Your] Back to Health program, and it’s one of the most important things we work on with every single client as we prepare them to confidently return to exercise.

If any of these signs seem familiar to you, then you might want to start paying more attention to strengthening your core! But don’t just start doing sit-ups or planks haphazardly and expect good core strength to follow. Being able to do sit-ups and planks are the RESULT of good core strength. You must first learn how to strengthen your core properly.

If you’re local to Portsmouth, NH and want to talk to one of our specialists about better and safer ways to strengthen your core – click right here. It’s free!

 

 

Physical Therapy and Pilates: The Perfect Pair

We all know the joke:

Patient: “When I go like this, my arm hurts.”

To which the doctor responds: “Well, don’t do that!”

With physical therapy, just “not moving” is never an option. Instead of telling the individual in this scenario to avoid the movement altogether, I would say, “let’s do it differently.”

People typically have muscle and skeletal pain because of one or more stressors occurring in joints or muscles.

When I treat a patient, I am often working to help them change the mechanics of their movement and therefore decrease or eliminate those stressors. It’s one of the main reasons why I incorporate Pilates into my treatments. It’s also why most of my patients will tell you that it is often difficult to tell where physical therapy leaves off and fitness exercises begin. And that’s precisely the way it should be.

Pilates teaches correct movement throughout the whole body. Each exercise is carefully designed to direct and reinforce the way in which a healthy musculoskeletal system should function. By practicing Pilates, you are strengthening your muscles correctly in a way that is conducive to all forms of exercise, as well as improving posture and balance. It’s a really great supplement to physical therapy because as you’re retraining or rehabilitating a specific part of your body, you have the opportunity to match that progress holistically.

Did you know that 90% of ALL musculoskeletal problems (aches, pains, and strains) can be resolved WITHOUT pain pills, procedures, or surgery?

So chances are, whether you’re suffering from sciatica, neck pain, an achy knee, herniated discs, or any number of physical issues, your pain can be resolved through physical therapy. And if you want to return to your daily activities even stronger than before — you can supplement your physical therapy sessions with Pilates.

Pilates-based physical therapy is excellent for people of any age who want to start an exercise program but might be afraid of injury or pain. Our practice actually specializes in treating clients aged 40+, and many of our clients in their 60s and 70s practice Pilates regularly! We offer a range of classes right out of our physical therapy practice in Portsmouth, which gives you the opportunity to combine your rehabilitation sessions with some therapeutic, strength building exercise for the whole body. Our group classes are geared towards beginners — no experience necessary! And if you’re interested, but don’t want to make a commitment, no worries. You can schedule a FREE Pilates Taster with us to see how Pilates can help you.

Want to find out if Pilates is something you should be incorporating into your physical therapy? Talk to one of our specialists for free! 

Setting Goals for the New Year: Part One – What to address FIRST?

New Year’s may still seem pretty far away, but if you plan on setting any resolutions or goals for 2019, you should start now. The earlier you set your goals, the more likely you are to achieve them. But choosing meaningful and positive goals is a process. That’s why we’re launching this four-part blog series to be your guide as we head into the end of 2018!

The first step is identifying what you want to change – FIRST.

A typical New Year’s resolution might be to lose weight or be more active. But before you can address those goals, it’s important to take a quick inventory of your body and identify obstacles that might get in the way.  The last thing you want is to get all excited about a goal, only to have those aspirations quickly deflated because you neglected to see the whole picture.

Let’s take the weight loss goal for example. Coming from a physical therapist’s point of view, that might mean asking yourself, “what hurts?” or “what has physically been bothering me?”  What are one or two things that could possibly get in your way of completing this goal?  Maybe your body is feeling great, you could still be struggling on other levels. It’s important to be honest with yourself and identify anything and everything that could be an obstacle to your goal. Once you can recognize and become aware of this issue, you have the opportunity to resolve it!

But how do you do that?  First, you have to get specific. For example, if you want to address your back pain in the New Year, so that you can be more active and lose weight in 2019, it’s not enough to simply say “I have a problem with back pain.”  When we get specific, we are able to take what may seem like a big, overwhelming problem – and turn it into bit size actionable chunks….

Start with focusing on the what, when, where, and why of the problem.

“Back pain” in itself is a general term. It’s more likely that instead of your entire back hurting at the same level all the time, you have a specific area (or areas) that hurts during specific activities. For instance, your “what” (the specific problem at hand) could be low back pain. The “when” could be in the evening after a long day on your feet. “Where” could be your living room when you’re trying to get up off the couch, or the golf course after a swing. “Why” could be a combination of factors that are causing you to experience the pain. For example, your body mechanics might be off to the point where it’s causing degradation of your vertebrae. Learning to move properly (for instance, with a physical therapist) would be a logical way to address that “why.”

Next, write down your focused description of the problem.

The simple act of writing something down will clarify and solidify your intentions. In this example, we started with the general statement “I have a problem with back pain.” We broke that down into parts, so that now you might say:

“I am experiencing severe low back pain. It typically occurs in the evenings after I’ve spent a long day on my feet, particularly when I’m moving from sitting to standing. This is likely a result of poor body mechanics, as I have never been instructed in proper movement to relieve back pain. This is the issue I intend to resolve so that I can be more active in 2019 and lose 20 lbs.”

Our next blog post will consider this series and discuss how to set a specific long term goal.

Stay tuned for this post coming out on 11/20! In the meantime, you may want to consider how physical therapy could help you in improving your overall health this upcoming New Year. You may not have a specific physical complaint like the one we described in this post, but working with a physical therapist can actually help you PREVENT these issues from arising later on! As we continue to age, it becomes more likely that we will experience back pain and numerous other issues. The great thing about PT is that it strengthens your body in all the right ways to guard against joint degeneration, stiffness, achiness, muscular weakness, and loss of balance (just to name a few benefits).

If you want to know if one of our specialists can help you, apply for one of our FREE Discovery Visits right here in Portsmouth!

 

Movement is Medicine – When Prescribed Properly!

We hear all the time that “movement is medicine,” but it’s important to add the qualifier – when prescribed properly. If you were sick, you wouldn’t just walk into a pharmacy and blindly pick a medicine without thorough knowledge of what your condition is and a recommendation (or better yet a prescription) from your doctor. When you’re in serious physical pain that keeps you from living the lifestyle you want to live, movement can absolutely be your medicine. You just need to make sure you’re using the right kind…

Every person’s body is different, so every individual dealing with pain has a slightly different experience. That’s why working with a physical therapist – who is trained to customize a treatment plan for your specific issue – is so beneficial. We can identify specific movements that actually are worsening your symptoms, while conversely being able to pick out movements that not only relieve pain in the short term but allow your body to recover fully and become stronger. A lifetime of poor movement patterns can lead to pain and injuries down the road, even in the most athletic and active among us! Physical therapy is all about redesigning those movement patterns and reinforcing correct movement so that people can remain active and pain-free.

Many of our more active clients find that exercising independently will relieve their symptoms for a little bit, but when they wake up the next morning the pain is back in full force. Part of a physical therapist’s job is to help you find the specific exercises that create lasting relief and enable you to go back to your normal activities without having to start over from square one every day. There is no “one size fits all” treatment when it comes to pain, which is why we personalize every client’s treatment to their individual needs and circumstances. We “prescribe” the movements that are right for the individual, not just those that are generally helpful for people with back pain or people with knee problems.

In addition to prescribing specific physical therapy movements, we love to add the movement system of Pilates to our clients’ treatment in order to improve strength, balance, and coordination. It’s incredibly beneficial for clients to have the support system of a physical therapist and a pilates instructor working in tandem to find the right movements to rehabilitate each particular individual. Our goal is always to get our clients back to their full range of movement and activities – we NEVER want to avoid any movement permanently in order to avoid pain – but on the road to that full recovery, the structure of Pilates and the opportunity for physical assistance can be an extremely powerful counterpart to physical therapy.

Setting Goals for the New Year that you’ll Actually Achieve

2018 is almost here, which means lots of us will be discussing resolutions or considering ways to make the upcoming year our best yet. The start of the new year is a great opportunity to let go of negative energy and bad habits from 2017, while focusing on forming new habits that will help us be our healthiest, happiest selves. Setting detailed goals is a constructive way to approach 2018 that can help you feel more motivated and hopeful about the year as a whole.

The idea of New Year’s resolutions is great, but we all know that few people actually stick to them after a couple weeks. Resolutions are so often left unfulfilled in part because they’re usually pretty general statements that are made without much forethought, intention, or planning. For example, NBC listed the top 5 New Year’s resolutions of 2017 as follows: “get healthy, get organized, live life to the fullest, learn new hobbies, and spend less money.” All worthy ideas, but can you see why people don’t follow through?! There’s WAY too much wiggle room, and nowhere near enough specificity. That’s why oftentimes, setting goals with distinct processes will help you accomplish much more than a run-of-the-mill resolution.

There are two essential factors in goal setting. First, the goal must be attainable. Secondly, you must define concrete steps that you intend to take towards reaching that goal. If your goal is to run the Boston Marathon this April, but you’ve never run more than a mile in your life, you’ll probably just end up feeling discouraged and defeated. A more attainable goal might be to run a local 5k this summer. You can lay out a training plan -i.e., your concrete steps towards the goal- for how far and how frequently you need to run each week, cross training, and any other preparation. That way, when January 2nd rolls around, your goal isn’t to be able to run a 5k- it’s to run half a mile three times this week. Manageable goals are really composed of a bunch of “micro-goals” that are necessary and fulfilling components of the process.

The running example illustrates an individualized and intentional approach to the whole “get healthy” idea. Most of us want to be healthier, but what does that actually look like? One person’s journey to becoming healthy could be totally different from another’s, and the final results might differ drastically as well. Furthermore, “health” as a state of being is not something that can be achieved and forgotten about. Leading a healthy lifestyle is an ongoing responsibility that does not just go away once you reach a desired weight or eat enough vegetables. So instead of resolving to “get healthy,” it would be much more productive to set health related goals that reflect your individual experience. These goals can be made in conjunction with a health professional such as a physical therapist, especially if they relate to mobility, strength, and physical activity. Many of us have intended to “exercise more,” but those two words rarely yield results. A more effective goal might be to enroll in a Pilates class, take a half hour walk outside five days a week, drink the recommended 64 ounces of water each day, or to do ten minutes of stretching every morning after getting out of bed. If the steps towards your goal can be tracked, scheduled,or measured,you’ll know when you’re making progress.

Need help setting healthy goals for the new year? We can help! Get in touch anytime via our website or Facebook. Be sure to follow us on Instagram as well @cjphysicaltherapy. You can also see our Pilates offerings here! Happy New Year!