30 minute exercise routine (moderate level)

Level 2: Moderate Strengthening Exercises

Moderate Single-leg Bridge for Hip Extensors

1. Lie on your back with one knee bent and that foot on the floor, and one leg straight out, with your hands palm down at your side (Photo A).

2. Press into the floor from your hips through your foot on your bent leg, and lift your buttocks and your outstretched leg while counting 1-2 until your thighs are evenly lined up to obtain this bridge position (Photo B).

3. Hold this position for five seconds, then slowly return to start to the count of 1-2-3-4. It should take you longer to return to start. Control is important.

4. Repeat as many times as you feel matches your fitness level.

5. Repeat with your other leg.

Note: To make this exercise more challenging, bend your elbows, or reach up to the ceiling with your hands and arms while doing the bridge exercise.

Sidelying clam shell

1. Lie on your side with your hips and knees bent (Photo A).

2. Keeping your hips perpendicular to the floor, lift your upper leg to the count of "1-2" (Photo B).

3. Return to your starting position slowly as you count "1-2-3-4" aloud. Control is important.

4. Repeat as many times as you feel matches your fitness level.

5. Repeat with on the other side.

Note: To make this exercise more challenging, tie an elastic exercise band or bungee cord around your legs, just above the knee to add resistance (Photo C).

OR Seated clam shell

1. Sit in a chair with good posture. Put your knees together and your feet flat on the floor.

2. Loop an elastic exercise band or bungee cord from below and cross the ends over your legs just above your knees, and hold the band in this position (Photo A).

3. Keeping your feet together, spread your knees apart as you count 1-2 (Photo B).

4. Return to your starting position even more slowly while counting 1-2-3-4. Control is important.

5. Repeat as many times as you feel matches your fitness level.

Moderate Stair Step for Quad Strength

Stand on the ground in front of a step/set of stairs. Use the handrail for balance as needed. Place your left (leading) foot on the first step (Photo A).

1. Step up one step with your right leg, so that both feet are on the first step (Photo B). Do these two movements to a count of 1-2.

2. Keeping your left foot on the step, step down backward with your right leg to return to your starting position to the count of 1-2-3-4.

3. Repeat as many times as you feel matches your fitness level.

4. Repeat with the opposite leg as the leading leg.

Moderate Heel Raise for Calf Strength

1. Stand on the bottom step with both feet and let your heels extend over the edge of the step (Photo A). Use the handrail for balance as needed.

2. Slowly lower your heels below the level of the step and then rise onto your toes, so your heels are as high as possible (Photo B). Do this to the count of 1-2.

3. Slowly return to your starting position to the count of 1-2-3-4. Control is important.

4. Repeat as many times as you feel matches your fitness level.

Moderate Half Sit-ups for Abdominal Strength

1. Lie on your back with your hips and knees bent, feet flat on the floor, and one hand on top of each thigh (Photo A).

2. Tuck your chin to your chest and sit up enough so that your hands reach the top of your knees. You do not need to sit up farther. Only your shoulders need to come off the floor.

3. Hold this position for a count of 10. Make sure that you count out loud, so you do not hold your breath.

4. Repeat as many times as you feel matches your fitness level.

Note: To make this exercise more challenging, cross your arms over your chest while lifting your shoulders off the floor and hold for a count of 10.

Moderate Counter-Facing Press for Pecs/Triceps

1. Stand a little more than an arm's length away from a counter or heavy piece of furniture (Photo A).

2. Keeping your whole body in line, lower your body toward the counter to the count of 1-2 (Photo B).

3. Press away from the counter to return to your starting position with a count of 1-2-3-4. Repeat as many times as you feel matches your fitness level.

Moderate Standing Row for Rotator Cuff/Scapula

Note: This exercise requires an elastic exercise band or bungee cord.

1. Open a closet door or other stable door. Wrap the band around the inside door handle and close the door so you are outside the closed door. With your arms out in front of you, hold the ends of the band (Photo A).

2. Stand upright with good posture. Keeping your shoulders down, squeeze your shoulder blades together while pulling back with your arms to the count of 1-2, until your elbows come to your sides (Photo B).

3. Slowly return to your starting position to the count of 1-2-3-4. It should take you longer to return to your start. Control is important.

4. Repeat as many times as you feel matches your fitness level.

Moderate Biceps Curl with Overhead Press

Note: This exercise requires the use of small hand weights (5-8 pounds) or other objects that you can easily grasp with your hands and lift overhead. If you do not have weights, 16- or 20-ounce water bottles, canned goods, or quart-sized milk or juice containers will work. Add more repetitions to challenge your muscles if you cannot increase the weight.

1. Stand upright with good posture, holding your weights in each hand with your arms at your sides (Photo A).

2. Slowly bend your elbows and curl your weights up to a 1-2 count until your elbows are at 90 degrees (Photo B).

3. Then, slowly press your weights overhead to a 1-2 count (Photo C).

4. Slowly return to your starting position using a count of 1-2-3-4. Control is important.

5. Repeat as many times as you feel matches your fitness level.

Ever Work Out Your Serratus Anterior?

The serratus anterior is an important muscle for active shoulder mobility. But most people have never heard about it. Until you have a shoulder issue! Here’s a simple exercise to help strengthen and activate the serratus anterior.

30 minute stretching routine (easy)

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.
   
   
   

Before you begin any level of stretching, follow these tips for best results:

• Warm up for a few minutes first so your muscles stretch more easily (walk briskly, march in place, or do another physical activity).

• Stretch at least two to three times on each side, taking turns.

• Keep good form and posture.

• Breathe throughout each stretch — never hold your breath.

• You should feel slight discomfort and a pulling sensation, but not pain, with each stretch.

• Never bounce while stretching — hold steady till you feel the stretch and try to relax while holding.

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

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.