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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 Reasons People over 40 should do Pilates

Pilates is good for anyone and everyone… but especially for middle aged and older adults. Here are just some of the reasons to take Pilates classes if you’re in your 40s, 50s, 60s and beyond!

1. Relieve -and prevent- back pain

Many people who come to us with back pain think that their pain would prevent them from participating in an exercise program like Pilates – but the truth is, it’s the opposite! Guided, individualized Pilates combined with a physical therapy regimen is actually one of the best things you could do for your back. We even have an entire program – Pilates 101: Get [Your] Back to Health – designed specifically for people with back problems. Pilates strengthens your entire body, starting from your core, which naturally prevents future back issues stemming from muscular weakness or imbalance. Furthermore, Pilates (combined with PT) teaches correct movement – which is the number one way to relieve any current pain!

2. Increase balance

Since Pilates is all about core strength, it makes sense that continued practice can improve your balance by leaps and bounds! This is an especially important benefit for the older adults who do Pilates with us. As we age, our balance unfortunately deteriorates. However, those changes are not irreversible! Pilates retrains the balance and strength that makes falls less likely.

3. Improve flexibility

You don’t have to be flexible to start Pilates, but you will see your range of motion improve drastically after consistent practice! Improving flexibility is especially important as we age. The founder of the Pilates system himself, Joseph Pilates, once said,

 “if your spine is inflexibly stiff at 30, you are old; if it is completely flexible at 60, you are young.”

The years you’ve spent on earth is just a number… but it’s the condition of your body that dictates your age – not the other way around! And flexibility is the cornerstone to musculoskeletal health and resilience.

4. Reduce stress

We know that exercise in general is a great stress reliever, but Pilates is especially beneficial because it focuses on literally releasing that stress from your body through guided, intentional movement. Plus, having a regular Pilates class to attend can be a consistent fixture in your life that can serve as an outlet for all your day to day stresses!

5. Improve physique

“In 10 sessions you’ll feel the difference, in 20 sessions you’ll see a difference, and in 30 sessions you’ll have a whole new body.”

That’s another great quote from Joseph Pilates! Pilates is one of the best full body workouts out there, and it’s super effective for improving muscle tone overall and shedding excess body fat. If you practice Pilates regularly, you’ll continue to gain strength overall, which will improve your ability and performance in any other physical activity you enjoy!

Are you over the age of 40 and wondering if Pilates is a good fit for you?

Check out our new Pilates intro special. You can try three of our specialized small group Pilates training classes for HALF-OFF! Just follow this link to submit your info and see if it’s a good fit for you.

Not ready to commit to three classes? No worries. You can try Pilates with us for FREE by signing up for a Pilates Taster session right here. You’ll meet with one of our Pilates experts, get your core strength assessed, and we’ll help you figure out the best place in our Pilates program to get started!

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! 

Pilates 101: Get [Your] Back To Health

Do you want to strengthen your core
but back pain or injury keeps getting in the way?
Then our Pilates 101: Get [Your] Back to Health Program is perfect for you!

How Olympian Karen Chen Uses Pilates to Overcome Back Pain

18 year old Karen Chen is already a figure skating sensation – she is one of only three female figure skaters representing the United States at the 2018 Olympic Games in South Korea and recently released a book about her journey to becoming the US National Figure Skating Champion in 2017. However, Karen has had to deal with several injuries and ongoing back problems in her road to international athletic success.

Karen Chen skates in the Championship Ladies Short Program for the 2018 US Figure Skating Championships at the SAP Center in San Jose, Calif., on Wednesday, January 3, 2018. (Nhat V. Meyer/Bay Area News Group)

In her book, Finding the Edge, Karen explains that she started experiencing debilitating back pain as a teenager. She was competing at a very high level in figure skating and was worried that her back issues would prevent her from following her dreams of becoming an Olympian someday. She says “I was so worried about my spine and so nervous about the pain that I was tense all the time. And that tension made everything worse. I was tight and my muscles were constantly seizing, which only intensified the sharp pain radiating from my back down through to my legs” (Parade). Karen saw multiple doctors and received varying opinions and advice. Some even thought she might not be able to continue skating. But as Karen says in her book, “champions figure out a way to persist. And in order to help my back, I added more Pilates and core stability work to my off-ice training. All those core muscles help hold my vertebrae in position. If my core was strong, the vertebrae weren’t as likely to slip around and cause further problems.”

We say this all the time to our clients. Pilates strengthens your whole body, starting with your core, and actually prevents back pain! Karen Chen told Us Weekly that she practices Pilates every day. And now she’s competing on the biggest stage in sports, living her dream, because she refused to let her back pain limit her. Instead, she found a way to resolve it that did not involve surgery, pain pills, or other invasive procedures. Now Karen Chen is stronger than ever, and ready to compete in Seoul this week.

Curious about how Pilates can help you? Get in touch! You don’t have to be an Olympian to benefit from Pilates – all you need is the desire to lead a strong, pain-free life. Friend us on Facebook to stay up to date on all the latest news on our Pilates programs right here in Portsmouth, NH.

Five Ways to Keep Your Back from Going Out this Holiday Season

The holiday season is supposed to be a joyful, relaxing time, but the reality is that sometimes it’s much more stressful than we’d like. Between family gatherings, shopping, travel, and the disruption of your normal routine, it can be easy for your back to suffer. Here are our tips for staying pain-free this holiday season!

1. Don’t Sit or Stand Too Long

Experts agree that a sedentary lifestyle is detrimental to overall health and well-being. Staying still for too long will make you stiff and could eventually lead to muscle spasms and cause injury. Take time during those long family meals to get up and walk around.  Too much sitting, in particular, has become widely known to cause problems with your back and eventually lead to debilitating episodes.  Read more about that here.

2. Minimize Stress

A stressed mind inevitably leads to a stressed body. When you’re experiencing stress, your muscles tense, especially in your neck and back. It also leads to more “stress hormones” flowing through your body (known as cortisol) which can result in muscle soreness and pain. There are several easy ways to decrease stress without avoiding those important family activities and shopping trips! You can start with simple gratitude exercises. Making your first words of the day a statement of gratitude can make a huge difference in your perspective and how you approach the day. Writing these “gratitudes” down and collecting them is also an awesome way to stay mindful of what’s important to you, and can help you let go of the things that are bothering you. Positive thinking and deep, measured breaths throughout the day’s activities could be the best gift you give yourself this holiday season!

3. Watch Your Posture

Be mindful of your posture and body mechanics while wrapping presents, lifting them in and out of the car, and decorating the tree. All of this bending and lifting can take a big toll on your back. Many people throw out their backs lifting because they aren’t using a safe technique to do so, or they don’t know how to properly engage their core muscles. It’s important to lift with your legs, not with your back, and to NEVER hold your breath. Otherwise you could do significant damage over time to the muscles and connective tissue in your spine, thus limiting your mobility, causing pain and discomfort, and increasing the chances you will “throw your back out”.

4. Make Time to Move

The holiday season can be incredibly busy, but it’s important to give yourself time to move. Taking a group walk outside is a good way to spend time with family and friends while still staying active and healthy. There are also plenty of simple in home exercises you can spread throughout your day. Five minutes of stretching or light exercise every couple hours will leave you way more relaxed, limber, and prevent back pain. If you’re looking for an exercise program that will keep you in shape and help you with chronic back problems, check out our Pilates 101: Get [Your] Back to Health program starting in January 2018!

5. Travel Right

Many of us travel during the holidays, which can be a major stressor and lead to back pain. Whether you are traveling by car or plane, you will be sitting for long periods of time in a cramped space. It’s important to take frequent breaks in order to stretch your muscles and prevent joint stiffness. Even if you’re flying, you can get up and walk the length of the plane to the bathroom and back- enough to stretch out and get your blood flowing. In your seat, be mindful of your posture and be intentional about stretching your neck, arms, and ankles. Be sure to bring a blanket or dress in layers as well- planes are generally chillier than most people find comfortable, and cold air makes your muscles tense up. Staying warm will keep you relaxed and pain free!  You can also use your extra layers to throw behind your back to use as a make-shift lumbar roll or pillow.  Having something that acts like a lumbar support behind you while sitting minimizes the load on your spine.

We hope you take good care of your back this holiday season, but if you run into any trouble, give us a call at 603-380-7902 or send an email to info@cjphysicaltherapy.edarci.com. You can learn more about all of our specialized Pilates programs that are specifically designed for back-pain sufferers here and stay in touch via Facebook for more helpful information just like this. We’re here to help!

Three Reasons to Stay Active and Outdoors this November

November is a tricky month when it comes to staying active and healthy. Between the sudden cold and the onset of the holiday season, it can be hard to stay motivated- especially when it comes to going outside. But don’t let that first cold snap keep you homebound! It’s just as important to spend time outside now, in late autumn, as it was in June. And in fact, there are some definite perks to taking that walk through your neighborhood, hike in the woods, or family bike ride in November.

Perk 1: No Bugs!

Sure, sunny and 75 sounds pretty tempting right about now, but have you forgotten the horrors of being swarmed by mosquitoes every time you stepped outside after 5 pm? Or how about those nasty deerflies that made exploring the woods more painful than pleasant? Not to mention the huge tick problem that we have in New Hampshire! The good thing about cold weather is that you can trade the bug spray for a jacket and be totally comfortable, without the fear of getting bitten and even sick as a result.

Perk 2: Work Off That Thanksgiving Dinner!

First of all, taking a walk after the Thanksgiving meal should be added to everyone’s list of holiday traditions. Walking aids digestion and will help with that sluggish feeling you get after eating half a turkey by yourself. And it’s an easy group activity for everyone in the family! Let’s not restrict our walks just to Thanksgiving day though- getting outside consistently and moving can make a huge difference in your health. As it gets colder, it can be tempting to trade outdoor activity for a walk on the treadmill or stationary bike inside or at a gym. There’s nothing wrong with indoor exercise, but a walk outside is better for you than a walk on the treadmill any day. The changing scenery keeps your mind stimulated and gives you a necessary break from electronics – something you won’t get on a treadmill pointed right at a TV.

Perk 3: Healthy Spine, Healthy Life!

Let’s face it – sometimes November weather seems like it’s begging us to forgo exercise regimens forever and curl up on the couch and watch movies instead. Down time is a crucial part of self-care, but we can’t let it take over! The simple movement of consistent walking -and limited time spent seated with bad posture- is what will keep your spine healthy for years to come. And if your spine suffers, even that easy post-dinner walk on Thanksgiving might become too painful for you. Back pain can severely limit mobility and leave you in that vicious cycle of needing to move to get better, but avoiding movement because it hurts. So why not do your best to eliminate that risk altogether, and stay active while enjoying this November outside? If you want to feel the burn before Thanksgiving, check out our two Wednesday Turkey Burn classes right here in Portsmouth!

If you are already struggling with back pain, and don’t know how to move forward, check out our free guide to fixing your own back. And if you have any questions, feel free to visit our website, Facebook page, or send an email. We’d love to hear from you!