lumbar spine physical therapy Fairfield, CT

Exercises that Will Help You Be Cured of Back Pain

The biggest part of the population suffered or has suffered from back pain at least once. Apart from going to the doctor and find a good physical therapist who can help you with the right program to heal your spine, you can also do these exercises that will help you solve this problem. [Related topic: lumbar spine physical therapy Fairfield, CT]

Back pain is a symptomatology that any of us might have suffered at least once, caused mainly by bad postures when we sit or other times, even when we walk. As well as the 80% of the western world, most of the sedentary population suffers from these issues at least once; some of this people even suffer chronically from that issue on a daily basis. As a general rule, the remedy for relieving this back pain is to practice a series of soft movements to help us get better.

The Mayo clinic is one of the most prestigious clinics in all the US, considered for many as the first of the country and pioneer in the treatment of many conditions. They recommend a series of stretching and strengthening exercises that relieve and make our backs stronger. These are simple exercises that we can do at home and in which we won’t spend more than a couple of minutes.

If you have the time, it will be good if you do these exercises in the morning after waking up and at night before sleeping.

Knees to the Chest

Lying face up with your feet on the ground and your knees bent, move your knee trying to reach your chest with it, you can help yourself using your hands. Stay in position for 15 seconds and change leg. Repeat this at least 10 times with each leg.

Feet to the Chest

Pretty similar to the past exercise, but this time you won’t alternate your legs, this time you will try to reach your chest with your knees with both legs at the same time.

Lying Face up

With your feet on the ground and your knees bent, put both legs together, as a block, maintaining your shoulders always on the floor, twist your hips to touch the floor in the left or right side of your body. Repeat this exercise five times for each side.

Still in the same position, lying face up on the ground with your knees bent, but now you elevate your glutes from the ground and maintain for five seconds. You relax lying again completely on the ground and you squeeze your abs. Maintain the position for a couple of seconds, to initiate again a new complete movement, repeat the exercise at least 8 times, you can increase the repetitions depending on your physical state.

On your Knees

Putting your hands on the ground, as a 4 legged animal, push your abs and lumbar vertebrae towards the floor, while you rise up your head and shoulders. After that, do the opposite movement, elevate your abs and lumbar vertebrae and bring back your head and shoulders. Repeat this exercise at least 8 times

At CT Sports Physical Therapy & Wellness, we strive to provide the best quality care available for our clients regardless of their condition, including lumbar spine physical therapy Fairfield, CT, plantar fasciitis physical therapy Fairfield, CT and tennis elbow physical therapy Fairfield, CT. From tailored wellness programs to encouragement and education, our goal is to help you achieve better health. We are the only Physical Therapy Practice to carry advanced certifications as Sports Clinical Specialists in Norwalk, CT. Make an appointment today calling at (203) 957-8100.
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lumbar spine physical therapy Fairfield, CT

Exercises for Lumbar Stabilization

In order to strengthen your muscles and support your spine, stabilization exercises are important during physical therapy as these can help prevent lower back pain. With the help of your physical therapist, you can find a way to maintain a neutral spine position.

Some of the goals of a lumbar stabilization exercise routine are:

  • Reducing the amount of pain in the back
  • Recovering control over the spine during daily activity, its mobility and force
  • Healing soft-tissue injury, such as muscle strain and torn ligaments
  • Minimizing the chance of back injury due to repetitive motions or sudden movements or stresses

Before undergoing a lumbar stabilization exercise program, you need to be evaluated by your physical therapist and a physician who would work together to develop a therapy plan tailored for your specific needs. However, there are a few exercises that you can do to improve your condition and procure lumbar stabilization.

  • Hamstring Stretch

    This is a passive exercise that requires little muscle effort. Whilst laying on the floor with your knees bent and your feet on the floor. Find the neutral spine position and maintain it. Straighten one of your legs slowly, lifting the heel toward the ceiling while supporting the back of the thigh with both hands. Hold it there for 10 to 30 seconds and repeat with the other leg. Do 3 repetitions. If you prefer, you can make the leg muscles static by using a wall to straighten the leg while resting the leg muscles.

  • Arm/Leg Raises

    Challenge the neutral spine with this dynamic exercise for the hip abductors. Lie on one side with your lower arm bent under head and upper arm resting with your hand on the floor near your chest. Bend both your knees and flex your hips. Find the neutral spine position and slowly raise your upper leg 8 to 10 inches and then lower. Do 5 to 10 repetitions and repeat on the opposite side.

  • Pelvic Tilt

    Lay on the floor with your knees bent and feet flat on the floor and tighten your stomach muscles and pull the lower back to the floor. Hold it there for 10 seconds, and do 3 to 5 repetitions. This is an active exercise from a position where the abdominal muscles are isolated and used to move the spine.

  • Ball Bridges

    This advanced stabilization exercise introduces an unpredictable movement that must respond to the movement of the ball. Lay on floor with both your feet propped up on the exercise ball with your legs straight and your arms relaxed to the sides. Find the neutral spine position and hold while slowly tightening the buttocks muscles to lift the buttocks off the floor 2 to 3 inches.

  • Stretching and Aerobic Conditioning

    Aside from doing strengthening exercises such as the aforementioned, stretching and aerobic conditioning is just as important when it comes to lumbar stabilization. Flexibility is crucial for a successful lumbar stabilization training, since it allows the muscles to assume the neutral position with ease. Further, cardiovascular conditioning is important part for the development of total body muscle strength and endurance, which are key points of any lumbar spine stabilization program. However, keeping a neutral spine during aerobic exercise is for the more advanced patients and it protects the healing back while working out.

Stabilization exercises are rather rigorous and therefore may not be well tolerated by all patients. It may be advisable for elderly patients or patients in significant pain to use other less strenuous means of physical therapy.

At CT Sports Physical Therapy & Wellness, we strive to provide the best quality care available for our clients regardless of their condition, including lumbar spine physical therapy, plantar fasciitis physical therapy Fairfield, CT and tennis elbow physical therapy Fairfield, CT. From tailored wellness programs to encouragement and education, our goal is to help you achieve better health. We are the only Physical Therapy Practice to carry advanced certifications as Sports Clinical Specialists in Norwalk, CT. Make an appointment today calling at (203) 957-8100
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lumbar spine physical therapy Fairfield, CT

How to choose the right Physical Therapist for you

Whether you’ve suffered a sports injury, an accident, or if you’re experiencing any other medical condition that affects your mobility in one way or another, chances are you need the help of a physical therapist. From lumbar problems to carpal tunnel issues, the right PT can take you a long way on the road to recovery.

But how can you choose the right physical therapist for your needs? Well, this article contains the five things you should always look for on a PT for your treatment.

1. Comfort
The right PT for you is one that makes you feel comfortable. Trust is important in any relationship and that includes your relationship with your therapist. As your treatment starts and progresses, your therapist will become a regular part of your daily life which is why it is so important that you trust them and feel comfortable working with them. Even more so, given that this is the person who will get your body working correctly again. Feeling like all of this progress is being made within a safe environment is key for a successful therapy as well.

2. Honest timelines.
In order to provide you with the best care, your PT needs to set up a realistic work plan for you. Aside from setting up a timeline that allows you to achieve your goals,  a smart use of time during every session is key when you want to see the results.

3. Experience.
Being a licensed and certified therapist is simply not enough. If you have an injury related to a specific sport, it is of utmost importance that your PT has experience with similar cases, or even better if he or she are a specialist in those kind of issues. For example, if you’re a runner or a tennis player, you should look for a PT who specializes in runners or is a runner, or someone who is a tennis player or specializes in tennis related injuries.

4. Experimental techniques.
Physical therapy goes beyond just exercising. There are plenty of equipment and technologies that are designed to improve and help you recover from an injury or any other pain that can be treated through physical therapy. From electricity therapy, foam roller massages and many other alternatives, it is key that your PT has the knowledge and works at the right facilities to provide you with all of the different solutions available, in order to design a strategy that works in your best interest.

5. At home therapy.
Although your work at the PT’s office is crucial for your recovery, picking up that work at home is just as important if you want to speed up your recovery and ensure success and the desired results. If you do your homework, you’ll get better sooner and easier, but is up to your PT to encourage you to work at home and give you the tools to do it correctly.

At CT Sports Physical Therapy & Wellness, we strive to provide the best quality care available for our clients regardless of their condition, including lumbar spine physical therapy, plantar fasciitis physical therapy Fairfield, CT and tennis elbow physical therapy Fairfield, CT Fairfield, CT. From tailored wellness programs to encouragement and education, our goal is to help you achieve better health. We are the only Physical Therapy Practice to carry advanced certifications as Sports Clinical Specialists in Norwalk, CT. Make an appointment today calling at (203) 957-8100
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lumbar spine physical therapy Fairfield, CT

Perseverance is key even after National Physical Therapy Month

As you know October was National Physical Therapy month. However, there are many reasons to extend all of the initiatives set in motion last month, at least until the end of the year. Whether you’re a chiropractor, a licensed physical therapist for athletes or a physiotherapists focusing on post-traumatic patient care, it is of utter importance to encourage your patients to continue their treatment and stay focused on their goals.

As the holidays approach, many people start planning their vacations and the celebration of the festivities, which in many cases result in neglecting their therapy or ongoing treatments. This practice might not only cause the patient to get stuck in their current stage but it might even set them back rendering the progress they’ve made so far almost nonexistent.

Sport injuries or post-traumatic therapy must be a continuous work in order to feature results. Interrupting the rehabilitation process is harmful for the patient as all the progress they have made is abruptly halted, and furthermore, potentially reversed.

This doesn’t mean that you can’t travel these holidays or enjoy the festivities like you normally would. Nevertheless, it is of extreme importance that you continue your exercise routines or at least maintain some of it in order to preserve the progress you’ve made and promote further improvement.

Learning a few techniques that you can apply at home or at your holiday destination is a great way to continue your treatment even if you miss a few therapy sessions during the holiday season. Ask your physical therapist what are some tools you can use at home to continue your treatment whilst you’re away enjoying the festivities with your family and loved ones, and remember that perseverance and regularity are key.

The only way to improve your current condition is to be consistent and if your goal is starting the new year in better shape than you are now, you can’t surrender just yet. Find a reason to stay motivated and stay on track, if you need help to maintain your focus, surround yourself with friends and family that support your goals and are willing to help you keep your motivation up. Having a good therapist is also crucial to accomplish your goals.

At CT Sports Physical Therapy & Wellness, we strive to provide the best quality care available for our clients regardless of their condition, including lumbar spine physical therapy, plantar fasciitis physical therapy Fairfield, CT and tennis elbow physical therapy Fairfield, CT Fairfield, CT. From tailored wellness programs to encouragement and education, our goal is to help you achieve better health. We are the only Physical Therapy Practice to carry advanced certifications as Sports Clinical Specialists in Norwalk, CT. Make an appointment today calling at (203) 957-8100

 

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lumbar spine physical therapy Fairfield, CT

Why physiotherapists recommend you stay active as you age

Aging is the natural course of life, and unfortunately, neglecting one’s health is standard practice more often than not as we age. Whether it is because we refuse to believe that as we age our bodies demand more attention and care or because we have too many responsibilities and activities that we cannot find the time to take proper care of our health and our bodies; the issue is that we don’t pay enough attention to the changes our bodies undergo through the years and how to address them.

That’s the reason why physiotherapists are warning many people every day about not letting muscle waste as they age. In fact, professionals in the field are encouraging and even urging older people to get stronger to maintain good health, improve their day-to-day lives and live longer more fulfilling and rewarding lives.

According to a new poll, millions of people don’t even bother in carrying their weekly grocery shopping. The study was conducted by the Chartered Society of Physiotherapy and they found that 24 per cent of the people over 65 years old, who participated in the survey don’t do any muscle strengthening activities during the week or at all, which increases the risk of illness, falls and other serious health-related issues. Further, only 9 per cent of the participants said they do take part in strengthening activities once a week.

But physiotherapists have an entirely different take on the matter. They recommend attending to at least two strengthening sessions per week and doing an additional average of 2 hours of physical activity every week.

It’s been suggested that those aged 64 and below include weight lifting and other resistance and strength improvement exercises into their weekly routines, additionally to carrying heavy loads -such as groceries– on a regular basis.

Those people over 65 years old, should also include several activities that involve cardio like aerobics, dancing or any other activities that imply stepping and jumping. Although, every day non recreational activities such as dusting, vacuuming and others also represent certain health benefits.

This recent study has generated concerns due to the poor attitude and approach some people take towards retirement, since most people are not doing enough to preserve their good health. Although some of the participants of the survey claim a health condition -like lumbar problems and other of the sort– prevented them from doing strengthening activities, the study showed that many of them don’t even know how to do strengthening activities properly, or they simply don’t want to.

However, several studies and other research has shown that strengthening activities are guaranteed to help prevent falls and other illnesses as we age and lose up to eight per cent of our muscle mass each decade from the age of 30. Whilst falls cause around 95 per cent of all hip fractures, it is necessary that we overcome the idea that becoming weaker and frailer is an inevitable part of aging. If anything, it means that we have to invest more time in our health and put more effort into maintaining our bodies.

At CT Sports Physical Therapy & Wellness, we strive to provide the best quality care available for our clients regardless of their condition, including lumbar spine physical therapy Fairfield, CT. From tailored wellness programs to encouragement and education, our goal is to help you achieve better health. We are the only Physical Therapy Practice to carry advanced certifications as Sports Clinical Specialists in Norwalk, CT. Make an appointment today calling at (203) 957-8100
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lumbar spine physical therapy fairfield ct

Why health professionals are recommending lumbar stabilization exercise

Intense lower back pain can render any person immobile if not addressed quickly and effectively. A recent study that analysed the efficacy of lumbar stabilization exercises determined that pain, function and aberrant movement patterns can be reduced with the right programme and attention.

Health professionals have been recommending strengthening, stretching and aerobic conditioning exercises to improve the condition of patients suffering from lower back pain for years, through lumbar stabilization exercise programmes.

As a main goal, this programme aims to retrain the spine to maintain its dynamic stability whilst promoting a self-awareness of spine posture that will lead to improve your overall spine health. On another level, enhancing muscle endurance of the trunk might be considered the secondary goal of this programme. Furthermore, the lumbar stabilization exercise programme is said to be able to normalize aberrant movements patterns.

To assess the patient’s condition, they must be evaluated as they extend the trunk while in a standing position. Aberrant movements patterns are easily identified through the presence of pain, instability, or reversal of lumbopelvic rhythm. However, the study published on Clinical Biomechanics showed how the lumbar stabilization exercise programme had an impact on muscle activity during trunk flexion and extension movements, which seemed to be normalised as pain decreased and the patients didn’t have to stiffen their spine to avoid the unpleasant symptoms.

During the study, patients with low back pain underwent the lumbar stabilization exercise programme for eight weeks. Using an unhealthy and un-intervened control group, the participants of the study were measured before and after the programme using electromyography to evaluate the kinetic/AMP (aberrant movements patterns) of the spine. Although the kinematic measures of AMP didn’t show any changes after the eight weeks, patients claim they experienced a significant improvement in function and considerable reduction in pain.

Nevertheless, it is of utmost importance that patients take into account that learning to stiffen the lumbar spine might not be on their best interest, and this is something that patients learnt to do during the study. In fact, even though pain and disability decreased after the treatment, many patients would still apply this technique. Whilst further research will be required to obtain more conclusive results, this is a good start for those patients suffering from unbearable lower back pain.

At CT Sports Physical Therapy & Wellness, we strive to provide the best quality care available for our clients regardless of their condition, including lumbar spine physical therapy Fairfield, CT. From tailored wellness programs to encouragement and education, our goal is to help you achieve better health. We are the only Physical Therapy Practice to carry advanced certifications as Sports Clinical Specialists in Norwalk, CT.

Make an appointment today calling at (203) 957-8100

 

 

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