Exercise

Exercise to Get Your Rear in Gear

Posted on September 17, 2015. Filed under: Exercise |

Here are a few exercises that will help your stability and strengthen the outside of your hip.
http://corewalking.com/gluteus-medius-weakness-stability-pelvis/
Cindy

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Posted on January 14, 2015. Filed under: Balance, Exercise, Falls, In the news, Lifestyle and wellness, Prevention, Research |

I enjoy reading new research on balance and how to help ourselves get better. Ball catching was found to enhance balance in seniors. The article discusses anticipatory control. When you catch a ball there is a small perturbation that happens right before you catch the ball. The body needs to anticipate by stiffening the muscles in order to catch the ball without falling over. Senior and other patients with neurological issue are not able to anticipate well. This skill can be worked on to improve control.

http://www.medicalnewstoday.com/releases/287875.php?tw

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Lifestyle Changes May prevent Heart Disease

Posted on January 8, 2015. Filed under: Articles, Exercise, Lifestyle and wellness, Prevention |

Nice tidbit of information for women. Six factors noted to change risk in heart disease.
http://www.medicalnewstoday.com/releases/287595.php?tw

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PT Month Day 20: Sandra Jo Rampy – MS Activist – Is Running Again With BalanceWear

Posted on October 21, 2014. Filed under: Achievements, BalanceWear LSO, Exercise, Hope | Tags: , , , , |

Sandra Jo Rampy has been an avid runner and athlete her whole life and has not let a diagnosis with MS stop her. When she was diagnosed in 2002 she began setting fitness goals for herself and never gave up on her body. Today she is Chief Encouragement Officer of the Rampy MS Research Foundation (http://researchms.org/ ), an organization run by Sandra Jo and her husband Scott. Part of what keeps Sandra Jo going is BalanceWear. BalanceWear has improved her balance and stability and she calls it a life changer. This week, for the first time in 6 years, Sandra Jo will be traveling and navigating a busy airport independently thanks to her new found stability and confidence using BalanceWear. Congratulations Sandra Jo! We hope you have a wonderful trip Below is a video of Sandra Jo taking a jog in her backyard. Before BalanceWear, she was unable to control her body while jogging and had difficulty coming to a stop. She now has a smoother gait and much more control. We are so happy to see her success! https://www.facebook.com/video.php?v=884871554870422&set=vb.127437677280484&type=2&theater See how this activist is helping those with MS Website: http://researchms.org/ Facebook: https://www.facebook.com/researchms Twitter: @Research_MS

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National PT Month Day 6 Dizziness and Vertigo

Posted on October 6, 2014. Filed under: Balance, Be Your Best, Dizziness, Exercise, In the news, Vertigo, Vestibular |

Dizziness can come from central or peripheral vestibular problems. Try this to see if it will help with peripheral vestibular problems.
http://denver.cbslocal.com/2012/04/23/colorado-doctor-finds-way-to-treat-common-vertigo/#.U8UowMQ93xM.facebook

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Happy National Physical Therapy Month

Posted on October 1, 2014. Filed under: Be Your Best, Exercise, Physical Therapy |

It’s National Physical Therapy Month!

What does that mean to me?

It is a time to reflect on what I feel as a physical therapist for over the past thirty years.
I have been blessed with the best career ever. How many of us can go home feeling we made a difference in someone’s life on a daily basis. I can.

Physical therapy has allowed me to be a professional, have a career, and raise a family.

Physical therapy is stimulating. There is new research coming out all the time with new methods and technology to try giving us many tools in our pockets if we choose to use them. We can switch paths mid-career if we want a change. There are so many places to practice physical therapy. We just need to find the right place for us to be fulfilled.

This month I will be featuring different aspects of physical therapy that you might find interesting.

Some of it will be on Balance-Based Torso-Weighting and others will be from the American Physical Therapy Association. My goal is to inform and spread the word that physical Therapists can help you. Please take this opportunity to check back every day or so this month…I am going to try to blog/ FaceBook daily about PT.

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Polly Swingle’s Slide Presentation for NAF: Exercise and ATAXIA

Posted on April 2, 2014. Filed under: BalanceWear Stabilizing Garments, Cerebellar ataxia, Exercise, Exercise class, Quality of Life |

http://www.ataxia.org/events/2014-Presentations/Saturday/Swingle.pdf

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Exercise: Basic and Intermediate Hip Exercise

Posted on November 29, 2013. Filed under: Ataxia, Cerebellar ataxia, Elderly, Exercise, Falls, Multiple Sclerosis Treatment, Multiple System Atrophy, Parkinson's Disease | Tags: , , |

Hip strength is integral to improving balance during standing or walking activities. Below are exercises to strengthen the hips in two directions: abduction and adduction.
Abduction involves moving the leg outward, away from midline of the body.
Adduction involves moving the leg inward, toward midline of the body.

Basic (Snow Angels)
1. Lay on back with arms at rest on chest or abdomen and head supported with a pillow
2. Perform “snow angel” movement: Move right leg slowly and smoothly away from and then back toward the left leg while keeping legs in full contact with the surface.
3. Perform 3 sets of 10-20 repetitions or until fatigued
4. Repeat on left leg.
5. MODIFICATION: if this exercise is too difficult to perform due to friction of the moving leg on the sliding surface, place a plastic bag under the heel of the moving leg to reduce friction.
Muscles used: inner thigh and outer hip muscles

Intermediate (Clam shells for abduction)
1. Lay on side on a firm surface (floor or firm bed) with knees bent to 90 degrees.
2. Keeping your feet touching, hinge open your top leg about 12 inches without letting your hips fall forward or backward. Your knees will open up like a clam shell does (hence the exercise name).
3. Hold for 1-3 seconds and perform 10-20 repetitions or until fatigued.
4. Lay on other side and repeat
Muscles used: outer hip muscles

Intermediate (Pillow squeezes for adduction)
1. Sit upright on firm surface (chair, bench, etc.) with good posture and feet flat on floor with knees bent to 90 degrees.
2. Place pillow between knees and squeeze that pillow for 3-5 seconds and repeat 10-20 times or until fatigued.
Muscles used: inner thigh muscles

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National Physical Therapy Month

Posted on October 11, 2013. Filed under: Balance-Based Torso-Weighting, Be Your Best, Elderly, Exercise, Quality of Life, Success Stories |

2013 Shiela tree poseI have asked people to comment on what they are doing with BalanceWear. As you all know I am the creater of Balance-Based Torso-Weighting and the product BalanceWear.

I have received some very nice reponses. Here is one.

“I’m an active 69-year-old woman who was diagnosed in 2008 with a “significant (25%) relative loss of peripheral vestibular sensitivity in the right inner ear labyrinth … ” The imbalance I felt didn’t get in the way of my enjoying a wide range of activities – hiking, biking, walking, yoga, Zumba and rowing, but I always noticed being out of balance. I felt concern that my balance might be worsening and that I could have serious balance issues as I aged. I was fitted for a BalanceWear garment in July and noted changes on the spot. I was delighted that I could easily do a Tree Pose wearing the vest, and this was not the case when I walked into Cindy’s office. Over the next 3 weeks, I tested myself in a couple of areas while wearing the vest, then recorded the results to see if improvement was real or imagined. The better and better numbers told me it was real. Three months later, after wearing the vest for 3-5 hours for about 4-5 days a week, I thought I’d do another test for fun. I was amazed that I can do many of the “test” activities quite well without the vest. My brain continues to build new pathways for balance. The best result has been a noticeable improvement in my rowing, which takes the form of sculling in a single boat. I’ve been going to a rowing camp every year for 7 years, and it includes an informal race at the end of the week. In September, I rowed my fastest time ever, and it was with less effort than in prior years. I believe that I’m faster because I have a more efficient stroke, and I attribute that to improved balance and the fact that my brain isn’t constantly working to stabilize me in the boat. I’m looking forward to the possibility of new, streamlined models of the BalanceWear garment!”

Obviously I am delighted!

Cindy

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Hip Strengthening Exercise

Posted on September 1, 2013. Filed under: Exercise | Tags: , |

Hip strength is integral to improving balance during standing or walking activities. Below are exercises to strengthen the hips in two directions: abduction and adduction.
Abduction involves moving the leg outward, away from midline of the body.
Adduction involves moving the leg inward, toward midline of the body.

Basic (Snow Angels)
1. Lay on back with arms at rest on chest or abdomen and head supported with a pillow
2. Perform “snow angel” movement: Move right leg slowly and smoothly away from and then back toward the left leg while keeping legs in full contact with the surface.
3. Perform 3 sets of 10-20 repetitions or until fatigued
4. Repeat on left leg.
5. MODIFICATION: if this exercise is too difficult to perform due to friction of the moving leg on the sliding surface, place a plastic bag under the heel of the moving leg to reduce friction.
Muscles used: inner thigh and outer hip muscles

Start with these and build reps!! More to come as you get stronger.

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