Jan
ADDITIONAL LOCATION
NOW OPEN!!
 
When:  As of, Wednesday,  December 3, 2014  
 Where:  1260 Valley Forge Road, Suite 104
Phoenixville, PA  19460
 
Phone:  215 884 1709 (Jenkintown Office)
              215 219 9389  (cell phone)
 
Wednesdays only at this location.

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Beginners guide to safe workout:
 

1.  Try to work up to 30 minutes most days of the week, but don’t worry if you can’t start with that – even 10 minutes will start to make a difference.
2.  If has been some time since you worked out regularly, you may want to get clearance from your doctor before beginning.
3.  Be sure to warm up with an easy exercise for 10-15 minutes.  This insures the  blood is flowing and the joints are lubricated and ready to begin work
4.  Work at 50-70% of your theoretical maximum heart rate – to determine this minus your age from 220 and strive to work in that range.  For example:  220-60= 160, so the range to try to achieve is 80-112 beats per minute.  This would be your target heart rate if you are 60 years of age.
5.  At the end of the program, be sure to stretch the muscles that were worked out to avoid soreness and stiffness afterwards.  This can be part of the cool-down process which is work performed at an easy pace to allow the heart rate to lower closer to normal.
6.  Exercise really IS the fountain of youth – see the article in the New York Times recently released!
Remember, you won’t get instant results – it takes about 21 days to create a new habit and see some beginning results.  Don’t start out too aggressively, or you will be sore and discouraged.

RESEARCH CORNER:

Physical Therapists’ Level of McKenzie Education, functional outcomes and utilization in patients with low back pain.

Journal of Orthopedic and Sports Physical Therapy.  Deutsher, et al  44: 12, 2014

 

A McKenzie postgraduate educational program was initiated in a large oupatient physical therapy service.  Functional status was collected at intake and discharge.  Both,functional scores at discharge and the number of visits to achieve a successful outcome were improved with physical therapists achieving higher level of training in the McKenzie method.

 

Happy shoveling!

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Be careful if you have to shovel snow. Use these guidelines:.
Warm up first!

Perform back bends before, during and after work

Turn rather than twist

Don’t take too large of a load

Avoid slumping into a chair when you go indoors.