Brooklyn Physical Therapy News- Evolve NY
New Pilates Class in Brooklyn Starting May 1st at Evolve Physical Therapy
Evolve Physical Therapy Set to offer Weekly Pilates Classes in Brooklyn, Starting May 1st! Evolve NY physical therapy clinic in Brooklyn is excited to announce the addition of Pilates classes to our list of health and wellness services. If you are looking to take your practice to the next level, are interested in starting Pilates for the first time, or are hoping someone can help you modify your practice to accommodate for injury or health conditions, keep reading to learn how Evolve NY is the perfect place to practice.
Pilates!
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Pilates! 〰️
Take Your Fitness to the (Pilates) Mat at Evolve NY in Brooklyn!
Evolve NY physical therapy clinic in Brooklyn is excited to announce the addition of Pilates classes to our list of health and wellness services. If you are looking to take your practice to the next level, are interested in starting Pilates for the first time, or are hoping someone can help you modify your practice to accommodate for injury or health conditions, keep reading to learn how Evolve NY is the perfect place to practice.
While you may be new to Pilates, Pilates is not new to the fitness scene. In fact, Pilates was developed in 1920 by fitness instructors Joseph and Clara Pilates when they opened their Body Conditioning Gym in New York City. Joseph developed many of his techniques while working to rehabilitate patients who could not walk. Since then it has continued to hold an influential space in the fitness industry attracting those looking for a way to strengthen body and mind and rehabilitate from injuries.
At Evolve NY we are offering traditional mat Pilates which may involve the use of other equipment to promote strength, stability, and flexibility. Pilates exercises develop the body through muscular effort that stems from the core, which helps to improve general fitness and overall well-being. In keeping with the tradition of Pilates, classes will incorporate the 6 Principles of Pilates:
Breath
Flow
Concentration
Centering
Control
Precision
WHAT ARE THE BENEFITS OF PILATES?
One of the great things about Pilates is that no no matter your fitness or experience level, Pilates will challenge your body. Aside from the general health benefits that participating in any regular exercise program will give you, Pilates provides many specific benefits including:
Improving your posture
Strengthening your core
Improving your flexibility
Helping to reduce aches and pains
Improving your body awareness and breath control
MEET YOUR INSTRUCTOR
Donna Cicchesi is a Doctor of Physical Therapy with experience treating patients of all ages from pediatric to geriatric. She received her BA in dance from Hofstra University and her DPT from SUNY Downstate. Donna's pilates classes draw on both the science of Physical Therapy and the art of dance and movement. Her goal is to make sure that clients understand that pilates is accessible to virtually anyone, no matter their physical capabilities.
A HAPPY MARRIAGE BETWEEN PHYSICAL THERAPY AND PILATES
No matter your experience with Pilates, working with an instructor like Dr. Cicchesi provides benefits that you won’t find at a traditional Pilates studio. As a Doctor of Physical Therapy, Dr. Cicchesi is a movement expert with years of formal instruction, continuing education and practice in the evaluation and treatment of injury and injury prevention, anatomy and physiology.
While you will not be undergoing physical therapy while participating in Pilates classes at Evolve NY, Dr. Cicchesi’s experience creates an environment in which anyone, no matter your age or physical ability, can benefit from the practice of Pilates. If you have an injury or condition that may make exercising difficult, Dr. Cicchesi is able to modify your practice to ensure you can safely participate in the class and reap the benefits of regular practice.
Don’t Miss Out on Evolve Physical therapy’s New Pilates Classes in Brooklyn!
To learn more about Pilates classes at Evolve, check out our website where you can learn about Evolve and sign up for your first pilates class in Brooklyn!
About EvolveNY-
Brooklyn's Premier Holistic Physical Therapy Clinics- There’s physical therapy, there’s training, and then there’s EVOLVE. We use the science of biomechanics merged with fitness to help our patients get better and stay better!
First we evaluate, then we heal, then we strengthen our clients so they can reach their goals, feel better, and live happier lives. We do so by utilizing a range of core techniques and specialized treatments to reduce pain, improve mobility, enhance physical strength and deal with the underlying issues, not just the pain itself.
Multiple Locations!
https://EvolveNY.com
Elbow Pain?
Elbow Pain? If you are reading this article, then you or someone you know may be experiencing elbow pain. The elbow is a joint that works like a hinge and consists of the humerus, radius, and ulna. The way that these bones are oriented also allows for some rotation at the joint. The elbow is stabilized by ligaments which form the joint capsule, lubricating the joint. All of our nerves that travel down our arm pass through the elbow. When these structures are not working together properly, we can experience pain. In this article we will discuss common conditions that cause elbow pain, their symptoms, and PT treatments.
Suffering From Elbow Pain?
If you are reading this article, then you or someone you know may be experiencing elbow pain. The elbow is a joint that works like a hinge and consists of the humerus, radius, and ulna. The way that these bones are oriented also allows for some rotation at the joint. The elbow is stabilized by ligaments which form the joint capsule, lubricating the joint. All of our nerves that travel down our arm pass through the elbow. When these structures are not working together properly, we can experience pain. In this article we will discuss common conditions that cause elbow pain, their symptoms, and PT treatments.
MCL Sprain: This is the injury of the medial collateral ligament, or the ulnar ligament. It is commonly seen in tennis and baseball players, and in people who fell on an outstretched arm. Excessive strain of the ligament eventually leads to instability, pain, and decreased velocity with movements. This pain is usually present on the side of your elbow closer to your pinky finger. Pain is usually reported during the acceleration phase of throwing which may be accompanied by a pop, sharp pain, and the inability to continue throwing. Treatment for this injury will depend on the stage of the strain, but will focus on strengthening of the forearm and wrist flexor muscles.
LCL Sprain: This is the injury of the lateral collateral ligament, or the radial ligament. This injury occurs through excessive weight bearing through the extremity and is often seen in gymnasts and breakdancers. If you suspect an LCL sprain you may feel a painful clicking, snapping, or locking of the elbow when you straighten your arm, on the side closer to your thumb. There may be swelling as well. Treatment for this injury will depend on the stage of the strain, but will focus on strengthening of the forearm and wrist extensor muscles. It is also important to maintain grip strength during this process.
Lateral Epicondylitis: Otherwise known as tennis elbow, this is pain and inflammation due to degenerative tendinopathy. This is potentially caused by a dysfunction in the cervical spine (neck), fascial traction on the nerves, and poor elbow biomechanics. The pain usually presents on the side of your elbow closer to your thumb and is usually gradual, achy, and stiff. Grasping objects usually becomes difficult as well. Treatment will include exercises to increase the endurance of the affected muscles, stretching of the muscles, as well as soft tissue techniques to decrease tone and pain.
Medial Epicondylitis: This term is synonymous to golfer’s elbow and is ⅓ as common as tennis elbow. This injury usually occurs after repeated stress on the joint and consists of pain and inflammation on the side of your elbow closer to your pinky finger. It may be tender to touch and stretching may be painful as well. Physical therapy treatments will incorporate endurance exercises and stretching to the affected musculature.
Nerve Entrapment: A nerve may become irritated as a result of fluid buildup, prolonged weight bearing, or excessive pressure. Some of the most obvious symptoms may be hand weakness, tenderness, tingling, and numbness. Your PT will determine the site of entrapment and treatment will depend on the specific nerve that is affected. Splints are commonly used to decrease excess tone. Other treatments may include nerve mobilizations, soft tissue work, and some light stretching.
Therapists at Evolve, are dedicated to treating the cause of the symptoms, not the symptoms themselves. Our goal is to become a team with our patients in order to help them safely return to their activity or sport while preventing further injuries. Contact us to schedule your physical therapy appointment!
About Evolve Physical Therapy-
NYC's Premier Holistic Physical Therapy Clinics-
There’s physical therapy, there’s training, and then there’s EVOLVE. We use the science of biomechanics merged with fitness to help our patients get better and stay better! First we evaluate, then we heal, then we strengthen our clients so they can reach their goals, feel better, and live happier lives. We do so by utilizing a range of core techniques and specialized treatments to reduce pain, improve mobility, enhance physical strength and deal with the underlying issues, not just the pain itself.
Multiple Locations!
1-718-258-3300
https://EvolveNY.com
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Top 5 Exercises to Get Rid of Headaches
5 Best Exercises to get rid of headaches- While headaches can range from being a nuisance to being excruciating, there may be a way to find relief through movement, if you meet certain criteria. The vast majority of headaches are not due to underlying conditions. However, there are certain symptoms that should prompt you to see your doctor:
5 Best Exercises to Get Rid of Headaches
While headaches can range from being a nuisance to being excruciating, there may be a way to find relief through movement, if you meet certain criteria. The vast majority of headaches are not due to underlying conditions. However, there are certain symptoms that should prompt you to see your doctor:
Very severe headache that comes on suddenly
Headache made worse while coughing, sneezing, changing positions
Constant headache in the same location of your head
Headaches accompanied by tingling of the face, fever, chills, weight loss, night sweats
If you are not experiencing any of the above symptoms, you may be experiencing a muscle contraction headache. This is a type of tension headache correlated with clenching the muscles in the head. While the cause of this headache is unknown, there are some factors that may contribute as a trigger for them. Some of these include poor posture, anxiety or stress, dehydration, eye strain, and excessive alcohol consumption or smoking. These factors prompt the head muscles to tighten up, leading to pain.
You may also be experiencing a cervicogenic headache. These stem from upper cervical issues of the segments, ligaments, and muscles on the sides and back of your neck. These make up about 20% of people's headaches. They are commonly one sided and start from the back of the neck going up around the temples. These are a mechanical dysfunction, and can be treated with certain exercises.
Here are 5 exercises you can try at home to find some relief from headache pain caused by tension, stiffness, and tightness in the neck and shoulders:
Chin Tucks: These help reset the muscles in your head, neck, and shoulders. All you have to do is keep your neck in a neutral position, and tuck it back like you are giving yourself a double chin. Start by holding this position for 3-5 seconds, and do it for 5 repetitions. These can be done several times throughout the day.
Head rotations on a roll: This exercise works on the upper cervical vertebrae. Grab a thin foam roller, or cut a piece of a pool noodle and place it under your neck while lying down. Make sure it is high up where your head meets your neck. Gently rotate your head from side to side holding for 3-5 seconds on each side. If you start to get light headed, dizzy, or nauseous while doing this, stop immediately and go see your doctor as it can mean something more serious is going on.
Scapular Squeeze: If you are experiencing headaches, it may mean your chest area is tight and that your upper back is weak. To help with this, sit up and squeeze your shoulder blades down and back. Imagine there is an orange between your shoulders, and you are holding it in place, not allowing it to fall. Hold this position for 5 seconds and repeat for 5 rounds. You can do this a few times throughout the day. Make sure you are activating the muscles in your back to bring the shoulder blades closer together. The chest will open up to help strengthen the upper back muscles.
Pec Stretch: This exercise will help you stretch out your chest muscles, putting you in a better posture and reducing the chances of getting a headache. Sit up and clasp your hands together behind your back. Press down and out while pushing your chest out forward. Hold this position for 30 seconds and repeat for 3 rounds. Sometimes you may feel some tingling down your arms. This is okay if it goes away as soon as you come out of the stretch.
Thoracic roller: Headaches come from the neck, but may also come from the upper back, or thoracic region. Another way to relieve headaches is to loosen up that region of the spine. Rolling out the thoracic spine is a great way to do this. Place a foam roller on your mid back and wrap your arms around yourself like you are giving yourself a hug. Use your legs to roll up and down the muscles on the sides of your spine. Do this motion for 1 minute.
Want to learn more about how you can improve your posture to minimize headaches? Give us a call today to schedule a physical therapy appointment at Evolve.
About Evolve Physical Therapy in Brooklyn-
Got Pain? Schedule a Consultation Today! Walk Ins Welcome.
Brooklyn's Premier Holistic Physical Therapy Clinics-
There’s physical therapy, there’s training, and then there’s EVOLVE. We use the science of biomechanics merged with fitness to help our patients get better and stay better!
First we evaluate, then we heal, then we strengthen our clients so they can reach their goals, feel better, and live happier lives. We do so by utilizing a range of core techniques and specialized treatments to reduce pain, improve mobility, enhance physical strength and deal with the underlying issues, not just the pain itself.
Multiple Locations!
PT and Fibromyalgia
Fibromyalgia is a disorder of the musculoskeletal system that causes chronic pain in many different parts of the body. It is often accompanied by fatigue, sleep problems, memory lapses and mood issues. Doctors and researchers believe that fibromyalgia alters how the brain processes pain. They believe that pain experienced by those affected becomes amplified and feels worse than it actually is.
Are You Suffering From Fibromyalgia?
Each day while we are performing our daily activities, our muscles and tendons are working hard to support our bodies. When our muscles and tendons become overworked, pain, stiffness and weakness can result. Sometimes this can progress into more serious, chronic conditions such as Fibromyalgia.
What is Fibromyalgia?
Fibromyalgia is a disorder of the musculoskeletal system that causes chronic pain in many different parts of the body. It is often accompanied by fatigue, sleep problems, memory lapses and mood issues. Doctors and researchers believe that fibromyalgia alters how the brain processes pain. They believe that pain experienced by those affected becomes amplified and feels worse than it actually is.
What Causes Fibromyalgia?
There is no known single cause for this condition. It may result from physical trauma, surgery, infection or an accumulation of micro injuries. Most of the time it is idiopathic, which means the cause is not known. Scientists have narrowed down potential fibromyalgia risk factors which include:
Gender: in general, fibromyalgia affects more women than men.
Genetic:. The disorder tends to run in families. If you have a relative with this condition, you might be at risk of having it as well.
Infection and other disorders: Fibromyalgia can result from physical stress such as an infection. Pre-existing conditions can also put you at risk, such as osteoarthritis, lupus or irritable bowel syndrome (IBS).
How Does It Affect People?
Fibromyalgia can be easily dismissed as simple musculoskeletal pain without taking into consideration its other symptoms (sleep disturbances, mood disorders, memory issues). It is difficult to diagnose and often overlooked. Fibromyalgia can interfere with your ability to participate in daily tasks and work. As a result, it can lead to other conditions such as depression, anxiety and even more pain.
Can Physical Therapy Help?
Patients with fibromyalgia experience pain in various parts of the body, which causes the muscles of the body to tense up and stiffen. A physical therapist can make use of physical agents, like hot or cold compresses to reduce pain and stiffness. Frequently, joint range of motion and muscular strength are also affected. A technique called manual therapy can be utilized to treat these. Your PT will also teach you flexibility and strengthening exercises. These exercises will help prevent the pain from returning.
Aside from stretching and strengthening, exercises that promote relaxation are also taught. These include diaphragmatic breathing and meditation. These are important to practice at home as they will be your best armor against the pain caused by Fibromyalgia.
What You Can Do at Home
While participating in a physical therapy program, you will usually be given a set of exercises you can safely do at home in between appointments. Here are some tips to get you started:
Warm Up Exercises- These are easy and simple actions you can do at home without supervision. Do a couple of rotations, flexion and extension movements using your big joints – the neck, shoulder, hip, knee and ankle. You should perform these for 5 to 10 minutes.
Stretch Your Big Muscles- Your big muscles are your shoulders, back, hips, thighs and calves. These muscles are responsible for maintaining good posture, and since we use them so frequently they tire easily. Don’t forget to ask your physical therapist the proper way to stretch them!
Aerobic Exercise- We all have a tight schedule, but even a brisk walk for twenty minutes, five days a week can make a big impact. There are many opportunities for exercise, you just have to find the right one for you! Committing to an aerobic activity that you like will help keep fibromyalgia away.
If you are already in pain, don’t wait until it goes away. Chances are, it won’t. Or if it does, it will likely return. Physical therapy can help you prevent it from returning. If it does return, physical therapy can still help you by teaching you how to cope with the pain. Click here to find out more about physical therapy for Fibromyalgia
About Evolve Physical Therapy
NYC's Premier Holistic Physical Therapy Clinics
There’s physical therapy, there’s training, and then there’s EVOLVE. We use the science of biomechanics merged with fitness to help our patients get better and stay better!
First we evaluate, then we heal, then we strengthen our clients so they can reach their goals, feel better, and live happier lives. We do so by utilizing a range of core techniques and specialized treatments to reduce pain, improve mobility, enhance physical strength and deal with the underlying issues, not just the pain itself.
Multiple Locations!
What is Pelvic Floor Physical Therapy?
What is pelvic floor therapy? Included among the many services a physical therapist offers is Pelvic Floor Dysfunction Therapy. In this article, we’ll give you the background on how dysfunction in your pelvic floor muscles can affect your quality of life, and what physical therapy can do to help fix the problem.
IMPROVE YOUR PELVIC FLOOR FUNCTION
Included among the many services a physical therapist offers is Pelvic Floor Dysfunction Therapy. In this article, we’ll give you the background on how dysfunction in your pelvic floor muscles can affect your quality of life, and what Physical Therapy can do to help fix the problem.
What Is The Pelvic Floor? And Why Is It Important?
Your pelvis is made up of two bones that make room for your internal organs. While connected to the spine and hip, the pelvic bones fuse together to make a bowl shape. To help make this “room” orderly and to make sure that the organs are stable in their positions, muscles and ligaments attach around them. Think of your pelvic floor muscles and ligaments as a trampoline or a sling, where your organs - the bladder, rectum, uterus for women, and prostate for men - lie down. Aside from providing stability, your pelvic floor muscles help you to control urinating, bowel movements and sexual activity. So, what happens when they are affected?
Our pelvic floor muscles wrap around our internal organs, so when our muscles are active/contracted, we are able to hold and control urinating or defecating. When muscles are weak, it may result in urinary incontinence, which is a sudden leak of urine outside of your voluntary control. Pelvic floor muscles can also overreact or have a spasm that makes it difficult for a person to fully empty their bladder and bowel. And, just like any other muscle, the muscles of your pelvic floor can be tight and may result in painful intercourse for women.
Other symptoms of pelvic floor dysfunction are:
You need to take several trips to the bathroom either to urinate or defecate in a short time span.
You stop urinating even though you feel as though you have not completely emptied your bladder
Pain in your lower back that is not musculoskeletal or orthopedic in origin
Painful urination
Ongoing pain in your pelvic area, groin, genitals or rectum with or without bowel movement
What Causes These Symptoms?
There is not one specific cause of pelvic floor dysfunction. Pelvic floor muscles are just like any other muscle in the body, they can get stiff, tighten up, develop knots or become weak. Some known causes of this condition are pregnancy, vaginal childbirth, or trauma. Some doctors would also suggest that frequent coughing or straining develops a certain level of incoordination in the pelvic muscles.
When to Seek Help?
It’s always best to seek medical assistance when you first realize the symptoms. Never wait for pain, or any other kind of symptom to go away on its own because even if it does, chances are it will return! And in some instances, symptoms that return are worse. Most clients feel ashamed and bothered when they experience incontinence or leakage. And many clients feel inconvenienced when they can't use the bathroom properly.
What Can PT do?
Yes, a Physical Therapist can help! After you consult with a medical doctor to rule out other diagnosis (like kidney problems), your therapist can perform an assessment and develop a treatment plan to address your symptoms. Here is what you can expect:
Biofeedback - this technique involves placing special electrodes or sensors to muscles close to your pelvic area. This will help give you feedback to see if you’re relaxing or tightening the right muscles. For example, when we try to stop urinating, we usually use our pelvic muscles to hold it in, but if they’re weak, some people hold their urine by using also the abdominal and postural muscles. Biofeedback can help ensure that you’re using the pelvic muscles, and not the abdominals. The feedback can be in the form of sound (high pitched when contracting and low when relaxing) or a video where you see a bunch of lines going up and down (up when you’re contracting and low when relaxing)
Relaxation Techniques - your therapist will teach you ways to relax. One is through diaphragmatic breathing exercises. When we breathe to relax and meditate, we should be able to breathe deeply and expand our bellies. In some cases when a patient is comfortable enough, massage or soft tissue mobilization is provided.
Sessions can get awkward, but it’s up to your physical therapist to make you feel comfortable in your exercises, so it’s important to find the right therapist for you.
The Most Common Exercise Is…
The Kegels! You might have already heard it, and you might have already tried it! Kegels is pretending that you need to urinate and then trying to hold it in. It is an alternating exercise between relaxing and contracting your pelvic floor muscles. It’s important to be familiar with the sensation of contracting and relaxing your muscles, and we’re sure your PT can help you achieve this.
You can also practice this at home, here are the steps to take:
It is best to start practicing Kegels when lying flat on a firm surface or floor. Bend both your knees with your feet still on the ground.
Tighten or contract your muscles for 2 to 3 seconds then relax and release them for the next 5 seconds.
Repeat this exercise 10 times while lying down. And then, do the exercise three times a day (morning, afternoon and night)
When you are more comfortable with the exercise, practice doing it in other positions like sitting and standing. You can also practice while doing an activity such as when washing dishes or watching TV!
Click here to find out more about physical therapy for pelvic floor dysfunction
About Evolve Physical Therapy in Brooklyn-
Got Pain? Schedule a Consultation Today! Walk Ins Welcome.
NYC's Premier Holistic Physical Therapy Clinics-
There’s physical therapy, there’s training, and then there’s EVOLVE. We use the science of biomechanics merged with fitness to help our patients get better and stay better!
First we evaluate, then we heal, then we strengthen our clients so they can reach their goals, feel better, and live happier lives. We do so by utilizing a range of core techniques and specialized treatments to reduce pain, improve mobility, enhance physical strength and deal with the underlying issues, not just the pain itself.
Multiple Locations!
Preventing Back Injuries and Back Pain With Back Exercises
Have you ever experienced lower back pain? What do you do when you have it? Did you know that, contrary to popular belief, you should be doing movement exercises rather than just resting when you have back pain?
Simple Back Exercises to Get You Through the Day!
Have you ever experienced lower back pain? What do you do when you have it? Did you know that, contrary to popular belief, you should be doing movement exercises rather than just resting when you have back pain?
When we experience back pain, it is usually because of a mix of factors: tight muscles around your lower back, a poor postural alignment, and a weakness in core musculature. Here, we provided some exercises that can help you chase away your back pain:
Find Your Neutral Spine
Your spine is in “neutral” when all its segments are in good alignment. This is the most stable and strongest position of your spine, it’s important to practice being in this position to prevent pain and injuries. To find your “neutral” spine, relax and lie on your back on a firm surface. Gently tilt your pelvis forward by pushing your lower back down and flat on the surface, then tilt it all the way backwards by making an arch with your lower back. After doing the pelvic tilt, find your “neutral” by feeling the best and most comfortable position for you in between the tilts.
Focus on Breathing
There is research linking breathing to good postural alignment and lower back pain. The correct way to breathe is called diaphragmatic breathing. Take a deep breath through your nose making sure that your belly expands and not your chest. You can do this while sitting, standing, or lying on your back.
Open up Your Hips. Stretch, Stretch and Stretch
A lot of stretching is involved when dealing with back pain. Our muscles tighten up as a way of protecting themselves when they (or we) feel pain. There are three stretches you can do to help with your lower back pain:
Knee to Chest - Hug both of your knees to your chest while lying on your back on a flat surface. You should be able to feel a gentle stretch on your lower back and butt muscles. Hold this position for 10 to 15 seconds while inhaling through your nose and exhaling through your mouth.
Rotational Stretch - Lie back on the floor with your knees bent with feet flat on the floor. Make sure your shoulders are flat on the floor while you gently roll both your knees to one side of your body. Again, hold this position for 10 to 15 seconds, don’t forget about diaphragmatic breathing!
Runner’s Stretch - this position helps open up your hips and pelvis, it stretches both the front and back muscles of your legs. Step one foot forward and gently bend your knees into a low lunge until you feel a slight stretch on your back leg. It’s kind of tricky to hold your balance in this position, so you can opt to brace yourself on a table or wall. Hold it for 10 to 15 seconds.
Partial Crunches
You don’t have to do a whole sit up to strengthen your core! Partial crunches are better and friendlier for your back. Start by lying on the floor with your knees bent and feet flat. Breathe in deeply, and then as you breathe out, engage your abdominal muscles and slowly raise your head and shoulders to about 2 inches off the ground. Make sure your neck is aligned with your spine to avoid strain. If you’re just starting out, you can put your hands forward as if you’re trying to reach for your knees. As you get stronger, you can then put your hands across your chest, or behind your head. This exercise will help strengthen your core. Your core muscles have a big role in preventing lower back pain. Even though they are located in the front (in your abdomen), they help your back muscles in maintaining your upright posture.
Bridging
This exercise helps you strengthen your gluteus (butt) muscles. Lie on your back on a firm surface with your knees bent and feet flat. Take a deep breath, slowly exhale, then lift your buttocks off the floor while engaging your abdominal muscles. Make sure your shoulders stay on the floor. Then slowly lower your buttocks back to the floor and rest for a few seconds. Repeat this movement 15 times.
Supermans
This exercise will challenge the whole length of your back. Your position should literally look like Superman himself! Lie face down on the floor with your arms extended in front of the body, and your legs should also be stretched out straight. Now, try to lift both your arms and legs up off the ground. You should aim for about 6 inches gap between your legs and the ground. Keep your head up and look straight forward as you hold this position for 6 seconds.
All of these exercises are safe to do at home, but still, it’s best to see a Physical Therapist first to help you with your back pain. They will provide you with tools that can decrease or completely eliminate the pain, and teach you exercises to keep the pain from returning.
Click here to find out more information about physical therapy for back pain
About Evolve Physical Therapy in Brooklyn
Brooklyn's Premier Holistic Physical Therapy Clinics
There’s physical therapy, there’s training, and then there’s EVOLVE. We use the science of bio-mechanics merged with fitness to help our patients get better and stay better!
First we evaluate, then we heal, then we strengthen our clients so they can reach their goals, feel better, and live happier lives. We do so by utilizing a range of core techniques and specialized treatments to reduce pain, improve mobility, enhance physical strength and deal with the underlying issues, not just the pain itself.
Multiple Locations!
1-718-258-3300
Physical Therapy and Custom Fitness Programs
Physical Therapy and Different Types of Fitness Programs- Sooner or later, you will graduate from your Physical Therapy program. This means that you have reached your goals - decreased or eliminated the pain, you are able to move again, you are able to go back to work. However, more often than not, many patients stop doing their exercises when they finish the program…
PT and Different Types of Fitness Programs
Sooner or later, you will graduate from your Physical Therapy program. This means that you have reached your goals - decreased or eliminated the pain, you are able to move again, you are able to go back to work. However, more often than not, many patients stop doing their exercises when they finish the program. This will more than likely mean you have recurring pain and have to return another round of Physical Therapy sessions before too long.
What Should You Do After Physical Therapy?
Well, you should definitely continue to exercise! Most patients stop doing even simple exercise programs when they stop coming for Physical Therapy. Continuing your exercises will ensure that you keep all the flexibility, strength, balance and skills that you gained through your sessions. Stopping it will only put you at risk of re-injury. However, diving into fitness programs without any knowledge could potentially do you more harm than good.
In post-rehabilitation fitness programs, the main goal is to avoid re-injury and maintain or improve your current strength and flexibility. These fitness programs are facilitated by personal trainers, or you might’ve guessed it, other physical therapists! Your trainers will make sure you perform exercises at an appropriate level. For example, basketball players that have been injured and rehabilitated cannot return to their previous fitness training immediately, their healed structures might not be able to take the pressure of being used at such a high level. An injured athlete will need to gradually ease back into their original fitness training program post-rehab.
Ordinary individuals who do not participate in sports or activities, but who put strain on their bodies, can participate in regular fitness programs facilitated by personal trainers or fitness instructors. It is important to let their instructors know that they have just finished a bout of Physical Therapy. They will likely adjust their program for you to protect your still healing body.
Finding the Right Program
It can be overwhelming to find the right program for you. There are loads of gyms, clinics and centers available for you, but finding the right trainer and program is important.
Here are some steps to take before deciding on a program:
Figure out the pre-exercise and dynamic warm up and cool down routines that are perfect for you. If it’s not painful, and it’s warming your body up (or cooling it down) in a good way, then it’s perfect.
If the exercise of program hurts, then you need to find another one. Remember that even though you’re done with PT, your body is still in the process of healing. Your body mechanics are completely different pre-injury to post-injury, so listen to your body. If it’s painful, then you should stop.
Find a program that you enjoy. It can be lifting weights in the gym (supervised, of course), yoga, pilates, cross fit, swimming or even dancing! Choose a program that you will love, so that it will be easier to maintain and continue!
Why do I still need a Fitness Program?
Again, even though you have graduated from a PT program, your body is still healing and there is still a risk of re-injury. We want to prevent that. We also want to maintain whatever gains you obtained during your sessions with your PT! Other reasons to work out after PT are:
To further rebuild muscle - Did you know that staying in bed for two straight days can already have muscle wasting effects on your body? Or that sitting in front of the TV/desk all day can actually weaken your muscles? Your muscles need to be continually challenged for it to maintain its strength, but it’s more important to challenge them post-injury or post-rehab.
To restore bone strength and density - muscles put pressure and load on our bones. When a person leads a sedentary lifestyle, there can be a certain level of muscle wasting and atrophy, and therefore a decreased bone density and strength. Load your muscles, and they will load your bones. This will protect you from fractures and musculoskeletal pain.
To improve mental health - Sometimes, people get depressed, angry or lonely after an injury, surgery or even physical therapy. This is because they feel the difference in their bodies and may feel that they are not the same. Enrolling in a fitness program will help with a person’s emotional or mental well-being, while also addressing their physical needs.
To improve overall health and wellness - Even if Physical Therapy had your body in an improved state, your cardiovascular system may still have a hard time keeping up. If you’re a runner, you might have a hard time returning to your normal running distance and routine. Even if you’re a stay at home mother, you might still have a hard time doing chores or chasing the kids. A consistent fitness program will help everyone ease back into their normal self.
As much as we love seeing our patients, it’s better to see them doing well and injury-free!
Would you like assistance creating a custom fitness program? Give us a call! 1-718-258-3300
About Evolve Physical Therapy-
Advanced, One on One, Hands On Physical Therapy in Brooklyn-
Parkinson's Boxing Training - Active Release Physical Therapy - Sports Physical Therapy NYC - Manual One on One Physical Therapy Brooklyn NYC - Hand Physical Therapy - Running + Gait Training - Soft Tissue Physical Therapy- Pediatric Physical Therapy - Schroth Method - Pre-Hab Physical Therapy - TMJ Specialists- Post-surgical Physical Therapy Care - Occupational Physical Therapy Clinics - Orthopedic Physical Therapy in Brooklyn, NY
Multiple Locations!
Physical Therapy for Seniors
Senior Care and Physical Therapy for Elderly People- Physical Therapy is suitable for all ages and sizes. From birth to old age, you can bet that there is a Physical Therapist ready to accommodate your concerns. Back pain, shoulder pain, strength or balance issues, a physical therapist can help you…
Senior Care and Physical Therapy for Elderly People
Physical Therapy is suitable for all ages and sizes. From birth to old age, you can bet that there is a Physical Therapist ready to accommodate your concerns. Back pain, shoulder pain, strength or balance issues, a physical therapist can help you. In Physical Therapy for the elderly, the sessions are geared to help the individual to be independent, or to be able to move around safely at the very least.
Physical therapy for seniors has many benefits. As we have mentioned, the goal of therapy is to get you back to your feet safely. You don’t need to spend your days confined in a bed, or a chair, or be under a strict, watchful eye of a doctor. Here are some of the benefits you can get from PT:
Here are some of the benefits you can get from PT for Seniors:
Ease pain - don’t be afraid of pain! It is actually a protective mechanism and it tells us that something is wrong. Your physical therapist (along with your primary doctor) can help you identify where it’s coming from and hopefully eliminate it.
Prevent surgery - Before considering having surgery, try a conventional prehab physical therapy session first. It’s best to avoid it since surgery and its entire process - the operation and recovery - is an ordeal that comes with its own set of risks.
Recover from an injury or surgery - this is what physical therapists are best at, recovery. They are part of the after surgery physical therapy rehabilitation team that aims to return you to your prior function before your injury/surgery.
Physical therapy for the elderly does not only involve post injury rehabilitation, you can also take sessions to prevent any accidents and injuries from happening.
Improve flexibility and strength - as we get older it gets harder to move around and easier to just sit and be sedentary. With physical therapy, you can receive a fitness regimen that is appropriate for your level. Your physical therapist will also teach you how to stretch your muscles and have you lift a dumbbell or two. Stretching your muscles will make it a little bit easier to move, and the building up of strength will help you maintain your current independence.
Improve balance and coordination - falls are the leading cause of injury in the elderly. This is partly because of medication use, cognitive impairments, and sensory deficits. A physical therapist will likely address any balance problems with exercises that are fun, moving, and challenging.
Manage age related issues - old age is associated with emergence of several health conditions that tend to occur only later in life. These are called geriatric syndromes and can be a result of several factors that include falls, cognitive impairment, frailty, hearing loss, and vision issues to name a few.
As we age, we are prone to more sickness, injury, and health conditions.
What are the most common conditions physical therapists handle?
Stroke - one of the most common conditions a PT will handle. With stroke, a part of the brain loses its function and also makes some parts of our body lose function. A PT’s job then is to teach you how to move around using both the good and bad (the one that lost its function) side of the body.
Fractures - remember that falls are the leading cause of injury in seniors? Hip or knee fractures are often a result of a bad fall. Most elderly with fractures often report that they fell from the bed while getting up or slipped in the bathroom. Even before your stress fractures or broken bones are fully healed, your physical therapist will prescribe exercises. These exercises will prevent you from being sedentary while waiting for the injury to fully heal.
Arthritis - arthritis involves swelling and inflammation around the joints. It is painful and usually worsens with age. The goal of therapy is to relieve you of the pain and teach you ways to manage it. Your therapist will also give you tips and strategies to make independent living easier. For example, a PT might have you use a cane to lessen the pain in your knee when walking for long periods.
Hearing that you need therapy can be scary and cause anxiety. It is not uncommon to see apprehension among patients in the clinic, but it helps to know what to expect to calm your nerves.
Here are some of the treatments you can expect:
Cold or Hot compress - if you have stiff muscles and joints, this will help you loosen up. Muscles tend to stiffen or harden when there is pain and swelling, and we need them to relax. We usually use the cold compress to numb a painful area, and we use hot compress to help tense muscles relax.
Electrical Stimulation - this is another way to lessen pain. When electricity is used for pain, a patient will usually feel a comfortable tickling or vibration on the skin which masks the pain for a little while. When a patient has paralysis (such as after a stroke), electrical stimulation is used to reeducate muscles to facilitate and produce movement.
Manual Therapy - this is a physical treatment used to decrease pain and realign joints to improve posture and alignment. As we age, our bodies become stiff, which makes it harder to move. It mostly includes joint mobilization, joint manipulation and massage that helps lessen stiffness.
Exercises - physical therapy is really all about the exercise! There are exercises to address your strength, flexibility, balance and coordination. Exercises are tailored to your needs, diagnosis and current fitness level. It will be hard at first, but you will be happy with the results!
Hydrotherapy - this treatment strategy involves a dip in the pool. It is different than swimming because it still requires you to do a set of exercises. If you have painful joints such as with arthritis, hydrotherapy will help you accomplish the exercises pain-free!
Where can seniors get physical therapy services?
There are a lot of options available! If you suffered an injury or are in the hospital, your doctor will likely refer you to a physical therapist within that hospital. After being discharged, you may still need additional sessions to help you return to normal. You can get outpatient physical therapy services in the same hospital or in a private healthcare clinic. If mobility or transportation is an issue, you can also choose to see your physical therapist in the comfort of your home. Assisted living facilities are also available services for our seniors. In most cases, these facilities already have their own in-house physical therapists that can help you with your symptoms.
Click here for more information about our physical therapy services for seniors-
https://evolveny.com/physical-therapy
About Evolve Physical Therapy in Brooklyn-
Brooklyn's Premier Holistic Physical Therapy Clinics-
There’s physical therapy, there’s training, and then there’s EVOLVE. We use the science of bio-mechanics merged with fitness to help our patients get better and stay better!
First we evaluate, then we heal, then we strengthen our clients so they can reach their goals, feel better, and live happier lives. We do so by utilizing a range of core techniques and specialized treatments to reduce pain, improve mobility, enhance physical strength and deal with the underlying issues, not just the pain itself.
Multiple Locations!
Evolve NY's Holistic Physical Therapy Services in NYC
Physical Therapy Services with Evolve - Are you looking for a physical therapist who not only creates a customized treatment plan, but also focuses on finding and treating any underlying health issues that you may have? At Evolve, we are a physical therapy clinic that values individualized treatment and a holistic approach.
Physical Therapy Services with Evolve
Are you looking for a physical therapist who not only creates a customized treatment plan, but also focuses on finding and treating any underlying health issues that you may have? At Evolve, we are a physical therapy clinic that values individualized treatment and a holistic approach. With our 3-step process we will focus on evaluation, healing, and strengthening. We provide dynamic physical therapy so you can be fit for life.
If you are in need of immediate physical therapy services, please call- 1-718-258-3300
Below is a comprehensive list of our available services and treatment plans:
Manual Physical Therapy:
Manual physical therapy is a type of treatment that utilizes soft tissue techniques to relieve tension in damaged tissue. This type of therapy will be initiated at your evaluation and continued over the course of your physical therapy. It has proven to be able to decrease back pain, muscle spasms, and joint dysfunction. Click here to find out more about our manual physical therapy services
Prehabilitation:
Prehabilitation or prehab is used to help prevent an injury before it occurs. It is also used prior to having surgery to speed up recovery times. At Evolve, we use postural correction, functional strengthening, and mobility drills to address asymmetries, prevent injury, and optimize performance.
There are many ways that prehabilitation can benefit you. These would include but are not limited to: help to correct muscle imbalance, improve flexibility, fix joint alignment, normalize the stability of your core, and it can also help to improve the overall endurance of your muscles. Click here to find out more about our prehab physical therapy services
Parkinson's Boxing Training:
Rocksteady boxing is used to help people who have Parkinson’s disease regain strength and mobility. These exercises the target gross motor movement, balance, core strength and rhythm have been proven to slow down the progression of Parkinson’s disease. The boxing moves are adapted and designed to help patients regain control of their range of motion, and improve overall quality of life.
At any stage of this disease, those who attend these boxing classes will find that they are able to regain and start to build up their strength and flexibility again. Along with the increased range of mobility perks, boxing training can also help you work out any pent-up stress. Click here to find out more about our Parkinsons Disease physical therapy services
Running and gait:
This is a form of therapy that helps people regain the ability to stand, walk, or run. It can also be used to help athletes preform their best, or recover from a sports related injury. To access where it may be best to start improving these areas, your physical therapist may have you walk or run on a specialty treadmill that captures your movements. This allows them to point out what needs to be improved, and start to implement a treatment and recovery plan. Click here to find out more about our runners physical therapy services
Pediatric PT and Adolescent:
We have a dedicated team of therapists who specialize in physical therapy for pediatric and adolescents. We can implement therapy programs to meet all your family’s goals and help improve function and mobility for your children with our innovative physical therapy programs. Our creative and fun techniques will be a hit with kids as well as teens. Contact us for a consultation today to discuss available treatment options. Click here to find out more about our pediatric and adolescent physical therapy services
Schroth Method:
The Schroth Method directly accesses spinal movement and muscle tightness caused by scoliosis. With the Schroth method, we want to de-rotate, elongate, and stabilize the spine. This therapy will help restore muscle memory, posture, and alignment. Since Scoliosis is unique for anyone with the condition, our highly skilled therapists will develop a custom plan to fight back against your scoliosis, and help to prevent further rotation of your spine. Click here to find out more about our scoliosis physical therapy services
Hand Therapy:
By utilizing hand therapy, you can treat unique muscle groups, tendons, and ligaments. This kind of treatment can help you develop and regain your fine motor skills in your fingers, hands and wrists. Patients who qualify for hand therapy may have had a sports injury, or an accident that has caused them to lose mobility and function of their hands. Click here to find out more about our hand physical therapy services
TMJ Dysfunction Treatment:
We can help correct TMJ without surgery with our treatment plans. At Evolve, we can begin to heal issues with your temporomandibular joint that connects your jaw to your skull. Based on your current condition, we will develop a plan to help eliminate jaw pain associated with TMJ. The following are a few types of therapy that can be used to relieve this kind of pain: manual therapy, low-load exercises, and specialized pain treatments. Click here to find out more about our TMJ physical therapy services
Soft Tissue Therapy:
Here at Evolve, for musculoskeletal injuries, we use instrument-assisted soft-tissue mobilization (IASTM) to heal muscles and joints that cause pain during movement. This will improve range of motion, strength, and pain perception.
Here are a few reasons we utilize soft tissue therapy:
Soft Tissue Therapy can improve your range of motion
Reduce swelling and decrease pain
Reduce any adhesions that have formed
Prevent scar tissue build up
Lengthen muscles and tendons
Restore mobility and functionality of affected areas
There are many types of soft tissue techniques that may be incorporated into your treatment plan. Some of the following may be used during the course of your treatment: sustained pressure, direct oscillations, and parallel mobilization. Click here to find out more about our soft tissue physical therapy service
Post-surgical Care:
At Evolve, we are an outpatient facility. We align our treatment plans with our patients long term sports and activity goals. Our experienced physical therapists follow the latest and best protocols when creating your treatment plan. We will develop a close relationship with your surgeon and doctors so that we can work together as a team. It is important to us that you reach your highest fitness goals. With us, good enough just doesn’t cut it. Click here to find out more about our after surgery care physical therapy services
Orthopedic Physical Therapy- every physical therapist in our team is skilled to deal with injury or illness that affects your bones, joints, muscles, tendons or ligaments. These are mainly fractures, strains, sprains or postoperative conditions.
Our physical therapists will have you go through a thorough assessment before laying out a plan of treatment that is in line with your goals. You can expect to use modalities such as electrical stimulation, ultrasound and hot/cold application. We will teach you exercises that will help boost your healing, return you to function and to prevent re-injury. Click here to find out more about our
Orthopedic physical therapy can feel hard at first, as you start learning your exercises and moving through your pain. Treatment sessions are focused on rebuilding your flexibility, strength and function to help you get back on your feet. Click here for more information about our orthopedic physical therapy services
Occupational Physical Therapy- we also specialize in conditions related to daily function and movements and related injuries to your job. Certain hazards at the workplace can cause your body to feel aches and pains that make you susceptible to repetitive strain injuries-a.k.a- (RSI).
RSI, also known as work-related pain, is the general term used to describe muscle, nerve or tendon pain caused by repeated movements and overuse of our joints. It is also caused by improper posture, malalignment, vibrations, compressions, and other cumulative trauma. It can cover a wide range of painful musculoskeletal disorders.
At evolve, our physical therapists are well trained to spot these kinds of conditions and what could have possibly caused it. They will treat and manage your pain, give you exercises to stay pain free, and teach you strategies on how to prevent it from recurring. Click here to find out more about our occupational physical therapy services
Sports Physical Therapy- in sports, every athlete is prone to injury. In sports physical therapy, one of our our missions at Evolve Physical Therapy is to prevent and to minimize the risk for sports injuries.
Since our physical therapists are well versed in sports physical therapy, there are also trained to improve your form and performance through exercises that they provide. But sometimes, athletes do get injured, and again physical therapists are responsible to help them get back to the field.
Our physical therapists will often perform manual therapy, some soft tissue and deep tissue massage to loosen up muscles that stiffened because of an injury, after which you will start exercising to build your strength, endurance, balance and coordination. All of these exercises will help you return to your sport in tip top condition. Click here to find out more about our sports physical therapy services
Do You Need a Physical Therapist That Can Provide Specialized Treatment for Your Injury or Condition?
Regardless of your current condition we can formulate a plan to get you back to your best self. From accident to injury, we have physical therapy specialists that will dedicate themselves to your healing.
We have three prime New York City locations that are devoted to helping you recover. Our main physical therapy office is 3319 Avenue N, located in the heart of Marine Park in Brooklyn. This location features a tranquil and relaxing spa-like environment. Our second location, 6161 Strickland Avenue, is in Mill Basin’s Harbor Fitness, and is designed primarily for athletic patients. Our third and final location is 191 and 15th Street, located at Park Slope's Harbor Fitness. This facility is meant to push you even further in your physical therapy or fitness treatment. Contact us today to schedule your consultation with our team. Give us a call to schedule a consultation! 1-718-258-3300
About Evolve Physical Therapy in Brooklyn-
NYC's Premier Holistic Physical Therapy Clinics-
There’s physical therapy, there’s training, and then there’s EVOLVE. We use the science of bio-mechanics merged with fitness to help our patients get better and stay better!
First we evaluate, then we heal, then we strengthen our clients so they can reach their goals, feel better, and live happier lives. We do so by utilizing a range of core techniques and specialized treatments to reduce pain, improve mobility, enhance physical strength and deal with the underlying issues, not just the pain itself.
Multiple Locations!
Squats for Oddballs
What is a Squat? For those that do not know, the squat is THE exercise that is never missed out in most workout regimens. It’s a very effective exercise as it recruits all the major muscle groups of your lower extremities, including your core.
What is a Squat?
For those that do not know, the squat is THE exercise that is never missed out in most workout regimens. It’s a very effective exercise as it recruits all the major muscle groups of your lower extremities, including your core. Squats aren’t only present in the gym or in a workout, it’s also incorporated in our daily lives! We squat when we get something from the floor, we squat when we pull weeds in the garden, we squat when we go to site down, etc. Read on to find out more on how to do squats properly, especially if you have a long femur or are a tall person. ;)
How to Do a Squat Correctly?
The squat is easy to do during a workout, but it's also easy to do it incorrectly, and even more so if you have a long femur or are a tall person. It’s extremely important that a person do a squat (or any exercise) in the correct form to prevent injuries like strains, sprains and pain. So how do we make sure we’re doing the right thing? Here are some tips!
Try to feel for a stance you are comfortable with. If you’re not sure where to start, you can stand with your feet shoulder-width apart.
Angle your feet slightly outward, but you also point them straight forward if that feels more comfortable too.
Put a little tension on your abs, and then slowly bend at the knees, as if you’re sitting down on a low stool.
Look straight ahead, do not look up or down. You can hold your hands up in front of you so you can make sure you’re still upright. If your hands start pointing towards your feet or at the floor, then you might be flexing your trunk forward.
Sometimes, we still get it wrong.
Unfortunately, there will be times that we may assume the wrong form of a squat. It’s usually because of a number of things that can easily be addressed like, poor hip and ankle mobility and muscle imbalance. Luckily, these two reasons can be reversed. We can stretch our hips and ankles, and strengthen them a little bit more too so that we can achieve the proper form. Another reason a person can have the wrong form is having a long femur. The femur is a long bone where the muscles in your thigh is attached. Some people are born with long femurs, with a short torso, or short tibia (the bone on your lower leg). Since this is purely an anatomical reason, there really isn’t a corrective exercise for this in most instances.
What’s wrong with a long femur?
When your femur is relatively longer than the structures connected to it (the torso or the tibia), it’s harder to achieve a squat with good form. When a person with a long femur squats, they usually have an excessive forward lean. This increases their risk for a low back injury since the back is stretched too much and strains the muscle. The forward lean is necessary for their bodies since it keeps them in balance; it keeps their center of gravity close to their base of support. They also tend to move the knees too far forward (usually over the toes) also increasing risk for knee injuries. Long-femured persons will also have trouble doing a deep squat.
How to squat successfully if you have a long femur
Even though we can’t change the parts of our body, there are ways to successfully perform a squat without getting injured.
Widen your stance - Normally, putting your feet shoulder-width apart is enough, but if you have a long femur, it is best that you assume a wider stance instead.
Point your toes out - Some people like their feet parallel, or pointing it straight forward, but to achieve that low, deep squat, you have to externally rotate your hips and point your feet and toes outwards.
Raise your heels - a good squat needs good ankle mobility. You can stand with your heels on a slightly elevated surface (just about an inch) to be able to achieve a deep squat with good ankle mobility
It can be a little bit challenging when you first try out an exercise regimen, especially if you normally live a sedentary lifestyle. To minimize mistakes and lessen your risk of injuries, try to practice first in front of a mirror a few times during an exercise. It also helps to be conscious of yourself and how your body parts are positioned. Effective exercise also needs a little bit of concentration. If you’re having a hard time doing exercises on your own, a Physical Therapist is a highly qualified professional that can surely help you out.
Click here for more information about our Brooklyn physical therapy services
About Evolve Physical Therapy-
Brooklyn's Premier Physical Therapy Clinics-
There’s physical therapy, there’s training, and then there’s EVOLVE. We use the science of biomechanics merged with fitness to help our patients get better and stay better!
First we evaluate, then we heal, then we strengthen our clients so they can reach their goals, feel better, and live happier lives. We do so by utilizing a range of core techniques and specialized treatments to reduce pain, improve mobility, enhance physical strength and deal with the underlying issues, not just the pain itself.
Multiple Locations!
