30 minute exercise routine (easy level)

Level 1: Easy Stretches 

Easy Hamstring Stretch

1. Lie on your back, bend one knee, and place both hands behind your thigh (Photo A).

2. Your hip should be bent to 90 degrees with your thigh pointing straight at the ceiling.

3. Straighten out your knee as far as you can. Keep your thigh pointing to the ceiling and your other leg flat on the floor or bed (Photo B). You should feel a stretch behind your thigh and knee.

4. Hold this position for 15 seconds. Repeat two to three times or more, as you feel matches your fitness level.
   
   
   

Easy Groin Stretch

1. Stand with your legs shoulder width apart.

2. Lunge to one side, allowing your lunging knee to bend.

3. You should feel a stretch in the groin area of the leg you kept straight.

4. Hold this position for 15 seconds. Repeat two to three times or more, as you feel matches your fitness level.
   
   
   
   

Easy Quad and Hip Flexor Stretch

1. Stand next to a wall to assist with balance and place a chair directly behind you.

2. Face away from the chair and place the top of your shin and foot on the chair (Photo A).

3. Try to keep your knees in line and as close together as possible.

4. Slowly push your waistline/belt forward to get more stretch.

5. Hold this position for 15 seconds. Repeat two to three times or more, as you feel matches your fitness level.
   
   

For more challenge, remove the chair and do the following:

1. Stand next to a wall to help with balance.

2. Bend your knee and grasp your ankle (Photo B).

3. Pull your heel toward your buttocks, keeping your legs in line with one another.

4. Keep your knees as close together as possible.

5. Hold this position for 15 seconds. Repeat two to three times or more, as you feel matches your fitness level.
   
   

Easy Calf Stretch

1. Sit in a chair with one leg out in front of you.

2. Loop a belt or a strap around the bottom of the front of the foot on your outstretched leg.

3. Gently pull the strap so that your toes come toward you as your heel stays in place on the floor.

4. You should feel a stretch in the back of your calf.

5. Hold this position for 15 seconds. Repeat two to three times or more, as you feel matches your fitness level.

Easy Overhead Reach

1. Stand with the back of your heels against a wall. Stand upright as tall as you can with good posture (Photo A).

2. Keeping your best posture and your back against the wall, slowly raise your arms in front of you, reaching. Try to get your arms/hands all the way back to the wall or go as far as you can. Reach up toward the ceiling to feel the stretch (Photo B).

3. Then slowly bring your arms down to your side, so they are level with the floor (Photo C).

4. Try to keep your arms and hands against the wall if you can, then slowly return to the starting position.

5. Do these movements slowly and steadily.

6. Repeat two to three times or more, as you feel matches your fitness level.
   
   
   

Easy Spine Flexion and Extension

1. Lie on your back and bend one hip and knee up toward your chest (Photo A).

2. Grasp your knee with your hands and squeeze it toward your chest.

3. You should feel a stretch across your back.

4. Hold this position for 15 seconds. Repeat two to three times or more, as you feel matches your fitness level.
   
   

As we age, we often spend more time in a flexed posture due to sitting for long periods of time, poor posture, or sleeping in side-lying positions. This can cause loss of spine extension and make it difficult to stand upright. To combat this:

1. Lie face down on your stomach on the floor (Photo B). If you do not typically lie on your stomach, try to hold this position for 20-30 seconds. You may feel a stretch in your back across your waistline.

2. Then roll back onto your side for 30 seconds to relax this stretch.

3. Repeat two to three times or more, as you feel matches your fitness level.

4. If this position is too uncomfortable for you based on age or history of spine pain, do not do this exercise without talking with your physical therapist.
   
   
   

Easy Trunk Rotation 

1. Start by sitting on the front edge of an armchair with your feet flat on the floor and your hips facing forward (Photo A).

2. With one arm reach across to the opposite arm of the chair and gently pull/turn your shoulders and upper body to that side (Photo B).

3. Do not allow your hips/pelvis to rotate. Keep pelvis facing forward.

4. Hold this position for 15 seconds.

5. Return to your starting position and repeat on the other side.

6. Repeat two to three times or more, as you feel matches your fitness level.

Fewer Opioids. More Movement. Better Health.

Fewer Opioids. More Movement. Better Health.

Every year, millions of Americans use opioids to manage pain.

Pain can be unrelenting, overwhelming, and all-consuming. So why do so many of us try to manage pain only from the palm of our hand?

Doctor-prescribed opioids are appropriate in some cases, but they just mask the pain—and reliance on opioids has led to the worst drug crisis in American history.

That’s why the CDC recommends safer alternatives like physical therapy to manage pain. Physical therapists treat pain through movement, hands-on care, and patient education—no warning labels required. By increasing physical activity you can also reduce your risk of other chronic diseases.

Fewer Opioids.
More Movement.
Better Health.
Pain is personal, but treating pain takes teamwork.
When it comes to your health, you have a choice.
Choose more movement and better health.
Choose physical therapy.

Call our office today to get started! (925) 977-9300 or email gobeyond@gobeyondphysicaltherapy.com

Physical Therapy Guide to Carpal Tunnel Syndrome

Physical Therapy Guide to Carpal Tunnel Syndrome

Carpal tunnel syndrome is a common condition that causes pain, numbness, and weakness in the wrist and hand. CTS can affect the use of the entire arm. It is caused by pressure on the nerve at the base of the palm (median nerve). Because of the constant demands people place on their hands and wrists, surgery may be needed when symptoms are severe. For many people with CTS, however, physical therapy treatment can relieve pain and numbness. It often can help restore normal hand, wrist, and arm use without the need for surgery.

Physical therapists are movement experts. They improve quality of life through hands-on care, patient education, and prescribed movement. Please let us know if we can help you or a loved one evaluate and treta CTS!

Even Small Amounts Of Physical Activity Can Lower Depression Risk

Even Small Amounts Of Physical Activity

Can Lower Depression Risk

Researched evaluated the results of 15 studies that included 190,000 participants. The results showed that participants who reached half the recommended amount of physical activity had 18% decreased risk of depression compared with those reporting little or no physical activity. After that, the dose-response tapered, with a 25% reduction in risk for participants who reached the full recommended 8.8 mMET hours.

Overall, the authors assert, if less-active adults in the studies had met current physical activity recommendations, one in nine cases of depression could have been prevented.

This study appeared in JAMA Psychiatry

Fibromyalgia - What to Do When the Fibro Ignites

Fibromyalgia - What to Do When the Fibro Ignites

The fall days are still warm, but for the nearly 5 million people in the United States with Fibromyalgia, they might experience a different kind of heat - the burning pain that typically comes along with this diagnosis.

What is Fibromyalgia?

Fibromyalgia is a chronic condition that can cause a wide range of symptoms throughout the body. It's usually diagnosed between the ages of 30 and 50, and 80% to 90% of the people affected are women. The most common symptoms are: ● chronic pain all over the body ● fatigue ● memory problems ● sleep disturbances ● depression or anxiety.

How Does Physical Therapy Help?

Because of the wide range of symptoms, fibromyalgia can be a debilitating condition. It is not uncommon for people to begin avoiding activities altogether because of pain and fatigue. This begins a cycle of deconditioning that not only impacts the person's overall health, but also makes the symptoms of fibromyalgia worse. The cause of fibromyalgia is currently unknown and there is no cure, so physical therapy treatments are designed to reduce and manage the symptoms. This requires a multi-pronged approach. Common treatments include:

Education

The first step in treating fibromyalgia is often helping people understand what's going on, and what they can do about it. Research has shown that people who are knowledgeable about their condition have better outcomes, more confidence, and cope better.

Decrease Pain and Improve Range of Motion

Physical therapists are movement experts with a lot of tools and techniques to help with the pain and stiffness caused by fibromyalgia. A PT might use gentle manual therapy or massage, prescribe specific stretches, or a simple yoga routine. They might also use modalities like electrical stimulation, biofeedback or in states where it is allowed, dry needling.

Exercise

Once patients understand the condition and are able to move a little better with less pain, exercise often enters the treatment picture. Research has shown that low to moderate intensity aerobic exercise like walking, biking, or swimming is important in managing fibromyalgia symptoms. It can help with pain, fatigue, sleep disturbances, depression, and more. Physical therapists and patients work together to find the right type of exercise and the right intensity to best manage fibromyalgia. They often have to start slow, and make adjustments along the way. Each physical therapy session is tailored to the needs of the patient and will vary depending on the severity of their symptoms. Despite there still being no cure for fibromyalgia, physical therapists can help with pain management, strength, mobility, fatigue and function to help patients find relief from their symptoms

Workout Wednesday - Calf Stretch

Workout Wednesday - Calf Stretch

This week’s workout Wednesday is a calf stretch. Do this AFTER you workout to lengthen this muscle group. Tight calves can impact your ability to walk, climb hills, and squat. But if you perform static stretching before your workout, it can negatively effect your body’s ability to create power.

Should you get surgery for a ruptured achilles?

Should You Get Surgery For A Ruptured Achilles Tendon?

The New England Journal Of Medicine recently published an article that may change the way we treat Achilles ruptures. They took 554 patients during the years 2013 and 2018 with ruptured Achilles tendons. They were all casted in plantar flexion within 72 hours of injury. They were then divided into 3 groups. One group received open-repair surgery, another received “minimally invasive” surgery, and the third group did not receive surgery.

At 12 months after injury, there was no significant difference in the 100-point Achilles’ tendon Total Rupture Score among the 3 groups.

Workout Wednesday - Quad Stretch

Workout Wednesday- Quad Stretch

This week Korey will show you the ins and outs of a quad stretch. For more exercises, scroll through our blog library, or check out our youtube channel.

If you like what you see, recommend us to a friend!