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Our blog will feature our Healthy Lifestyle article on Ang Peryodiko Newspaper: Rehab and Exercise Tips. This will also be a guide to our Rehab and Therapy clients.
Written by: Melanie Talastas-Soriano BA-Kin, CAT(C), ISSA-CPT
Athletic Therapist, Personal Trainer Certified Athletic Therapists are experts at assessment and rehabilitation specializing in musculoskeletal injuries (i.e. muscles, bones, joints, ligaments). They are also trained on-field emergency care of professional and elite athletes. Athletic Therapists treat a wide range of patients from kids with head injuries to seniors recovering from fractures. They use various manual therapies, modalities, exercise prescriptions, bracing and taping. Certified Athletic Therapist goal is to help patients return to work or sports as quickly as possible and to help prevent further injuries. *Canadian Athletic Therapist Association www.athletictherapist.org Frequently Asked Questions: Do I have to be an Athlete? No. You do not have to be an athlete to seek help from a Certified Athletic Therapist because “Athletic” simply means “Active.” Whether you are an industrial worker that stand and walk for a long period of time, health care aid or nurse who lifts, push or pull patients from day-to-day, busy mom chasing after your toddlers or athletes of any ages who practices on weekdays and play games on weekends, YOU ARE ACTIVE. Therefore, you are considered an Athlete. Is it covered under my health insurance? Yes. Many insurance companies recognize Athletic Therapy Services. Manitoba Blue Cross National Blue Cross Great-West Life Sunlife Manulife GreenShield Manitoba Public Insurance Workers Compensation Board Other private insurance companies *Check your insurance provider, some conditions may apply. I have a chronic injury, can I still seek help from Athletic Therapist? Yes. People that are suffering with chronic injury due to being active, Certified Athletic Therapist can help. There are many people in their profession requires prolong sitting or walking or their body is under stress due to repetitive movements develop chronic injuries. Certified Athletic Therapist can provide strengthening and flexibility programs along with hands-on treatment/massage to maintain healthy muscle function. Injuries we treat and have worked on at Insahyu Training + Therapy are as follows: Golfer’s elbow Tennis elbow Achilles tendonitis Patellar tendonitis Wrists sprains Ankle sprains Muscle strain Low back pain Neck pain Pre or post-surgery to ACL, Rotator cuff Post-surgery from fracture Knee or Hip replacements (recovering patients) Whiplash from Car Accidents Workplace injuries *We direct bill to MPI, WCB, Manitoba Blue Cross and Great-West Life If you have or know someone suffering from acute or any chronic injuries, Certified Athletic Therapists at Insahyu Training + Therapy can help them. At Insahyu Training + Therapy, we are experts in injury assessment and the treatments are combination of therapeutic massage and active rehab (strength and flexibility) programs to prevent further injuries. Our goal is to help you return to work or play as quickly as possible to enjoy what you love the most, to be ACTIVE. Thank you for reading our articles and we hope that the information here are useful for you and your family. To read our previous articles on specific injuries, exercise and rehab tips, please visit our blog on our website at www.insahyu.com Follow us on Instagram and Facebook to see our weekly motivational posts, exercise tips and rehab tips. To book an Athletic Therapy appointment click here to book online now!
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Written by: Melanie Talastas-Soriano BA-Kin, CAT(C), ISSA-CPT
Athletic Therapist, Personal Trainer If you think about the daily activities that we do, it is not difficult to develop muscle imbalance. When you have muscle imbalance, there are muscle groups that are overworked versus muscle groups that are weak. Whether we spend more time carrying, lifting, sitting on a computer, playing sports, eating or sleeping we all tend to overwork the muscle groups in front of the body (i.e. Pecs, neck, abdominals, hip flexors, quads). Which means, the muscle groups on the back of the body (i.e. traps, rhomboids, lats, Q.L., glutes, hamstrings, calves) could be weak and often sore. Therefore, the body will develop muscle imbalance. In this article, there are 10 simple exercises on how to strengthen weak muscles and how to stretch tight/sore muscles. We will focus on strength exercises using resistance band and body weight that will target upper body and lower body muscle groups. Prior to starting upper body strengthening, you need to learn scapular stabilization (stabilize shoulder girdle). Stand up and do it with me. First, stand up straight, shoulders down. Then, squeeze your shoulder blades together then contract your lats pointing your armpit forward. If you’re feeling tall, you’re doing it right. Before starting any upper body workout, be sure that your shoulder is stabilized. Exercises: 1. Lat pull-down with resistance band. Stabilize your scapula then pull down on the resistance band contracting the lower portion of your back (lats, lower fiber of the traps, triceps and rear delts). Complete this exercise 3 sets of 10 repetitions. 2. Standing row with resistance band. This exercise will focus on the upper back (mid fiber of traps, rhomboids, triceps, rear delts). Complete this exercise 3 sets of 10 repetitions. 3. Bridge: body weight, lying on your back, knees bent. Engage your core, then squeeze the glutes, hamstrings and low back to lift your torso up on a bridge position. This exercise targets the muscles mentioned. Hold the position for 20 seconds and repeat 10 times. 4. Shoulder external rotation using resistance band. Standing straight up, shoulder stabilized with elbow bent, pull the resistance band apart focusing on squeezing your external rotators. This exercise targets the external rotators (supraspinats, infraspinatus, teres minor muscles). Complete the exercise 3 sets of 10 repetitions. 5. Superman: bodyweight focusing on lower back, glutes and hamstring muscles. Lie on your stomach, tightening all the muscles, lift your arms and legs off the floor and squeeze low back, glutes and hamstrings. Hold the position for 5 seconds and repeat 10 times. Stretches: 6. Hip flexor stretch: in a lunge position, bring one knee on the floor. Lean forward to feel the stretch on the hip flexor and hold that position for 30 seconds and repeat 3 times. 7. Cobra stretch: lying on your stomach, prop your upper body using your hand keeping your hips and lower body on the floor. This stretches the abdominals and also help with low back pain relief. Hold the stretch 10 seconds hold and repeat 10 times. 8. Glute stretch (pigeon stretch). This stretch targets the glutes (glute max, piriformis, glute medius). Hold this stretch for 30 seconds repeat 3 times. 9. Hamstring stretch targets the hamstring muscles and calf muscles. You can use a belt and perform this stretch seated or lying down. Be sure your knee is straight enough to feel the stretch behind the knee. Hold the stretch for 30 seconds and repeat 3 times. 10. Pec stretch: you can use the door frame for the pectoralis stretch. This stretch will complement the upper body exercises mentioned above (exercise 1 and 2). Remember to stabilize your shoulder girdle first before the pec stretch. Hold the stretch for 30 seconds and repeat 3 times. You can break this program into upper body and lower body. If the exercises are too much at one time you can complete 1-5 for one day and alternate 6-10 on other days. These exercises focuses on full body so it will be safe to perform all of the exercises every other day. It is a combination of strength and stretches. Remember, stabilize shoulder girdle before performing any upper body exercises. The same rule applies for lower body where you engage your core before performing any exercises or stretches. Written by: Melanie Talastas-Soriano BA-Kin, CAT(C), ISSA-CPT Athletic Therapist, PersonalTrainer Maintaining good health have been the focus for many people for many years. Whether you are just starting or need to maintain your good health, small changes is important to see big results. Here are ten ways that you can apply to your fitness regimen to maintaining good health starting today. ONE: Keep moving, stay active to burn calories. Simple exercise like push-ups, squats, crunches or stretch will do the job. You can perform this at home while watching tv. TWO: Reward yourself with clothing, music, new shoes or fitness gears instead of food. Having new gears helps with motivation to keeping active. THREE: Fill your plate with 75% vegetables and the rest with whole grains and lean proteins. Remember, when you look at your plate, be sure it’s colorful. FOUR: Sign up for an athletic event to keep yourself motivated with a goal or support local events for a cause: Zumba for a cause of Karma Yoga for a cause. FIVE: Reach for mustard, hot sauce and salsa instead of ketchup, mayo or sour cream. Mustard, hot sauce and salsa are made with healthier spices. SIX: Sleep 7-8 hours for muscle and mind recovery. Also, it will help you to not overeat. SEVEN: Eat and chew slowly because it takes 20 minutes for your body to realize you are full. If you are at a dinner table, it would be helpful if you mingle and enjoy your company. EIGHT: Drink 8 glasses of water throughout the day. The body is made of 75% of water so you must stay hydrated. Put lemon or cucumber to your water for added flavor. NINE: Update your music to change your playlists for extra motivation. TEN: Take 5 minutes every day to practice deep breathing. Whether you are at your desk, at the gym or at home, practicing simple breathing exercises can help you refocus and concentrate to what you will do next. Deep breathing with your eyes closed is a form of meditation to connect with yourself within. I hope these simple tips will help you maintain your good health for 2018. A New Year. A New Start. Wishing you a successful and glorious Happy New Year
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AuthorTeam Insahyu: Certified Athletic Therapists. CategoriesAll Anatomy Arms Athletic Tape Athletic Therapy Back Pain Conditions Elbows Exercises Healthy Lifestyle Hips Knees Orthotics Pregnancy Rehab Tips Running Shoulders Stretching Tips Treatments Winter Wrists |
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