In most situations when it comes to working out, people often use the excuse “I do not have time to dedicate myself to the gym.” Before becoming a License Physical Therapist, I was a personal trainer and strength coach. Most of my clients and / or patients were active and high functioning, training majority of my clients consisted mostlyof compound exercises. Compound exercises were efficient, got my clients moving, and were often simple. It is possible to get a superior workout—without spending hours in the gym.
The key is learning how to build a program composed of compound exercises. If you did not know already compound exercises is any exercise that works on multiple muscle groups simultaneously. A great example of a compound exercise is the squat, the squat is a multi-functional joint activity that targets the hip and knee musculatures, and trunk stabilizers.
Other examples of compound exercises are:
While many people who participate at the gym tend to prioritize isolation activities over whole body movements, Whole body exercises stimulate more muscle fibers and enhance recovery. Compound, or multi-joint, lifts exerts stress onto the target muscles and body. When stress is applied to the body, the body adapts to grow and become stronger. The benefits from the adaptive stress are from the hormonal cascade (GH and testosterone) conducive to enhanced protein synthesis and greater muscular growth.The more muscles being used in an activity, the more you will burn in calories. By making these exercises the mainstay in your workout program, you’ll be challenging your body to continuously and effectively build strength and muscle hypertrophy.
The next time you are tempted to back out of your workout because of time, remember train smarter and not longer, by taking advantage of your new found knowledge for compound exercises. Always consult your healthcare provider before beginning a new exercise program. Your doctor or other medical provider can assess your general health and tell you if the program is right for you.
Heart opening in yoga is both a restorative path and process.
Dr. Aisling Linehan, a physical therapist at Performance Spine and Sports Medicine, uses heart opening yoga to help reverse some of the incorrections modern life can apply to over-burdened backs.
This form of restorative yoga specifically focuses on decreasing thoracic kyphosis, or increased curvature of the spine, according to Linehan. The main cause: long work days at a desk, in front of a computer.
Linehan implements techniques from Pilates and yoga into treatment plans for her patients. Restorative movements are used to “open” the chest and heart and counter the damage of the daily grind.
Linehan was introduced to yoga as a young athlete. She was a three-time Junior Olympic figure skater and added yoga to her cross training routine.
“I always looked forward to the classes and have found it beneficial for my own stress management in the working world,” said Linehan. “I find yoga beneficial for my patients as a way to re-train belly breathing and postural alignment.”
She said yoga is not appropriate for every patient.
“Restorative yoga is the best option for the injured patient looking to get into gentle stretching and breath re-training,” she said.
Yoga has become very popular in the U.S. in recent years. It is an ancient activity involving exercise, meditation, breathing and philosophy. Some sources claim its origins date back 5000 years. Many styles of yoga have developed through the years and we can find a variety of classes within most suburban communities.
While you can benefit from any type of yoga, there is also potential for injury. It is wise to be cautious when initiating any new form of exercise and to seek clearance from your MD. If you are new to yoga, it is important to start at the proper level. Speak to the instructor if in a class and inform them that you are a beginner and of any injuries you may have. If using a video, be sure it is appropriate for your level and be extra careful not to perform any activities that cause you pain.
There are some basic yoga poses that may be helpful to introduce the beginner who is considering taking a class or to alleviate some aches which are common among those of us who have sedentary jobs or basic posture-related issues.
Child’s pose: Begin on all fours with hands directly under shoulders and knees under hips. Keeping your hands on the floor, gently shift your weight back until your butt rests on your feet or as far as you can go comfortably. Let your head rest on the floor and breathe. Try to stay in this restorative pose for a minute or more, repeating 2 or 3 times.
Bridge: Start by lying on your back with knees bent and feet flat on the floor, hip width apart. Breathe in. As you exhale, start to curl your tailbone under and lift your buttocks off the floor. Only go as high as is comfortable. Do not let your knees fall out to the side. Hold for a breath, then slowly lower yourself and repeat 10 -20 times.
Bird Dog: In the hands and knees position, keep your back level. Do not arch or round your back. Find your neutral posture then slowly and with control raise your arm and your opposite leg. Only raise as high as you can without losing your neutral spine posture. Hold for a breath then gently lower back to starting position. Repeat with the other side for a total of 10 times.
Cat/Cow: Begin on all fours with shoulders right over hands and hips right over knees. Inhale and as you exhale draw your navel in and round your spine from head to tail, trying to curl into the shape of the letter “C”. (Think of an angry cat) As you start to inhale, slowly uncurl your spine and gently round towards opposite direction. (Think of a cow’s swayback) Sync your movements with your breath. Repeat 10-20 times.
Remember to always be comfortable while practicing theses poses. There should not be pain. Always keep breathing and do not judge yourself!
PSSM has partnered up with Shady Brook Farm as a Top Sponsor for their annual Holiday Light Show, Bucks County’s most anticipated community event of the year!
Experience the magic of millions of lights illuminating acres of farmland at the Shady Brook Farm 2013 Holiday Light Show!”
This event makes a wonderful holiday tradition for families and friends. There are incredible new displays this year, including the ‘Seven Wonders of the World’….and our very own PSSM customized light display!!
Our PSSM light display is located upfront by the ticket booth entrance. You can’t miss it, at 18′ high by 60′ wide – also seen from highway I-95! We couldn’t be more thrilled of our awesome display and, of course, our partnership with Shady Brook Farm!
Our display design pays homage to a keyword at PSSM; Performance. Its aesthetic correlates to our 3 significant graphic rings shown on the PSSM logo – our performance rings of service & achievement, acknowledging the state-of-the-art non-surgical multidisciplinary platform we offer. Our logo is lit with the animation of a flaming torch, representing PSSM’s promise to serve, treat & help heal our patients. “Our Patients Results are our Goals”.
Here is an excerpt from the Bucks County Courier Times special edition Holiday Guide, handed to all who attend the light show: New Sponsors of the Holiday Light Show, by correspondent Sandi Pachuta:
Percy Naranjo, Chief Executive Officer of Performance Spine & Sports Medicine, said he is excited that his medical practice is a new light display sponsor for Shady Brook Farm this year. Naranjo’s practice is one block down the road from the farm, and he is pleased they are neighbors. “We are in step with Shady Brook and how they interact with the community,” said Naranjo.
“We are so glad Shady Brook is having us as a sponsor for the community-oriented event of the light show; Shady Brook Farm provides a great environment for the family all year long,” said Naranjo.
Naranjo has been taking his children, now ages 5 and 7 years, to the light show ever since they were babies. “The light show is awesome, and we have been attending the show ever since we moved to the area six years ago,” said Naranjo.
Performance Spine & Sports Medicine (www.PSSMnewtown.com) is slated to open its third location in Bordentown, NJ, in December. The practice began in 2009 in Lawrenceville NJ, followed by the Newtown location in 2011.”
After visiting the light display show, we encourage everyone to enjoy all that the farm has to offer, including the market for their selection of nutritious fruits and nuts for added holiday health! PSSM brochures are available all year long in the Farm Market and Garden Center, also handed out together with the Holiday Guide on special evenings during the light show event. Spread the word; PSSM is at your service.
The Holiday Light Show is on display now through January 5, 2014 from dusk to 10PM. Visit shadybrookfarm.com for prices.
Shady Brook Farm is celebrating 100 years in business and we couldn’t be more proud to be associated with this farm’s iconic heritage, commitment and service to Bucks County. Enjoy some holiday light show magic ~ Doctors orders. 😉