Checking In: Staying Healthy & Active

Hi IPT Family! Checking in to stress the importance of staying healthy and active during this quarantine. Whether it’s taking daily vitamins, remembering to eat healthier or adding a home workout to your new normal, all of these things can and will help better your mental and physical health!

Hi IPT Family!

Checking in to stress the importance of staying healthy and active during this quarantine. Whether it’s taking daily vitamins, remembering to eat healthier or adding a home workout to your new normal, all of these things can and will help better your mental and physical health!

IPT Clinic Temporarily Closed due to COVID-19

We at IPT just wanted to let you know we are temporarily closing to comply with the CA state Governor’s “Stay at Home” order. We will be canceling your visit this upcoming week if you had an appointment and will continue to do so on a week to week basis. We are working on setting … Continue reading “IPT Clinic Temporarily Closed due to COVID-19”

We at IPT just wanted to let you know we are temporarily closing to comply with the CA state Governor’s “Stay at Home” order. We will be canceling your visit this upcoming week if you had an appointment and will continue to do so on a week to week basis. We are working on setting up tele-health via insurance but currently offer it on a cash basis. If you are interested we can set you up on the schedule. On another note, we are offering live virtual exercise classes daily. Check out our website and social media for the schedule. www.innovativept.net/book-a-class or on Instagram @innovative_physicaltherapy

Book A Spot! Virtual Fitness Classes & Private PT Sessions Available Online!

Hello ALL! Given the most recent updates on COVID-19, we are not offering any in clinic fitness classes, we are operating all fitness classes ONLINE! Please sign up via zoom on our website: www.innovativept.net/book-a-class or give us a call at 619-260-0750!

Hello ALL!

Given the most recent updates on COVID-19, we are not offering any in clinic fitness classes, we are operating all fitness classes ONLINE! Please sign up via zoom on our website: www.innovativept.net/book-a-class or give us a call at 619-260-0750!

Virtual Physical Therapy Sessions & Fitness Classes Now Available!

As of today, Innovative Physical Therapy will remain open offering it’s regular services. In addition, we are now offering virtual sessions of one on one Physical Therapy and our Yoga, Pilates and Balance classes for both existing patients and new patients. Please give us a call to learn how to get connected with us virtually … Continue reading “Virtual Physical Therapy Sessions & Fitness Classes Now Available!”

As of today, Innovative Physical Therapy will remain open offering it’s regular services. In addition, we are now offering virtual sessions of one on one Physical Therapy and our Yoga, Pilates and Balance classes for both existing patients and new patients.

Please give us a call to learn how to get connected with us virtually 619-260-0750 or email info@innovativept.net

COVID-19 Advisory from Innovative Physical Therapy

Dear Innovative Physical Therapy Patients & Colleagues, With the increasing number of cases of the Coronavirus (COVID-19) being reported across the world, Innovative Physical Therapy wants to ensure all of you that we are taking every precaution and will provide as much information regarding this situation as it arises. At this moment the clinic is … Continue reading “COVID-19 Advisory from Innovative Physical Therapy”

Dear Innovative Physical Therapy Patients & Colleagues,

With the increasing number of cases of the Coronavirus (COVID-19) being reported across the world, Innovative Physical Therapy wants to ensure all of you that we are taking every precaution and will provide as much information regarding this situation as it arises.

At this moment the clinic is still open Monday-Friday, with no intention of closing. We are taking extra precaution in making sure not only our staff but each patient respectfully washes their hands before and after treatment, including any time in between when using clinic equipment. We are implementing additional cleaning around the clinic ie: treatment rooms, treatment tables, equipment and countertops with Cavi cleaning wipes, which are used for medical and surgical operational facilities.

We are monitoring all news reports from the Centers for Disease Control (CDC), the State Department, United States Olympic & Paralympic Committee (USOPC), and The World Health Organization (WHO) for the latest updates.

To reinforce health safety and best practices for illness prevention, please read the list below:

  • Avoid close contact with people who are sick.
  • Avoid touching your eyes, nose, and mouth.
  • Stay home when you are sick.
  • Cover your cough or sneeze with a tissue, then throw the tissue in the trash.
  • Clean and disinfect frequently touched objects and surfaces using a regular household cleaning spray or wipe.
  • Follow the CDC’s recommendations for using a facemask.
  • The CDC recommends that ONLY people who are ill wear a face mask, as it can be an effective tool to help prevent the transmission of respiratory illnesses including Coronavirus.
  • Wash your hands often with soap and water for at least 20 seconds, especially after going to the bathroom; before eating; and after blowing your nose, coughing, or sneezing.
  • If soap and water are not readily available, use an alcohol-based hand sanitizer with at least 60% alcohol. Always wash hands with soap and water if hands are visibly dirty.

For information about hand-washing, click HERE

Your safety and health is of our utmost importance and we understand the concerns you may have. Please do not hesitate to email or call us for more information.

Email: info@innovativept.net

Phone: 619-260-0750

 

Got Back Pain?

Back Pain Facts: Eighty percent of Americans suffer from low back and neck pain at some point in their lives. An estimated 10% of the world’s population suffers from lower back pain More than one in three adults say back pain impacts everyday activities, including sleep By performing a thorough evaluation, a physical therapist can identify the muscular, postural and … Continue reading “Got Back Pain?”

Back Pain Facts:

  • Eighty percent of Americans suffer from low back and neck pain at some point in their lives.
  • An estimated 10% of the world’s population suffers from lower back pain
  • More than one in three adults say back pain impacts everyday activities, including sleep

By performing a thorough evaluation, a physical therapist can identify the muscular, postural and skeletal limitations that could one day lead to an episode of back pain. As part of the assessment, they will observe as you perform a series of exercises and then gather an account of your daily activity level and environmental factors like operating machinery or working at a desk 40 hours a week. The PT will then use all of this knowledge to design a personalized exercise program and teach you a few APTA-approved strategies to prevent back pain:

• Use good body positioning at work, home and during recreational activities.

• Keep the load close to your body during lifting.

• Ask for help before lifting heavy objects.

• Maintain a regular physical fitness regimen—staying active can help to prevent injuries.

Lifestyle can play a big role in back pain. In fact, inactivity and incorrect body mechanics while participating in certain activities are two of the biggest contributors to back pain.

Let’s do a little exercise: While at your desk job think about this…

How often do you get up to walk, stretch and move throughout the day?

A good rule of thumb is to stand up or move every 30 minutes. You may get bonus points with your boss, too, as your productivity soars due to the increased activity. While low back pain rarely becomes serious or life-threatening, it can be quite painful and interfere with our daily lives.

Working with a physical therapist can help patients identify the factors that might contribute to back pain and help to develop a prevention plan. But the healthcare professionals are also a great place to turn when you’re seeking treatment for back pain or hoping to prevent a recurrence.

For more information regarding back pain, you can reference our previous blogs on: lower back pain , lower back pain – herniated disc  and sleep tips for lower back pain

Give us a call at the clinic 619-260-0750 to schedule your evaluation today or for more information.

Research provided by: www.ppsapta.org

Watch & Learn : 3 Text Neck Exercises

We are all victims of “text neck” Follow along with Dr. Lindy First PT, DPT with best practices for combating “text neck” and 3 simple exercises you can do almost anywhere! Active Chin Tuck Position – tuck your chin down and slightly back. Take your thumb or forefinger and gently press your chin back even … Continue reading “Watch & Learn : 3 Text Neck Exercises”

We are all victims of “text neck”

Follow along with Dr. Lindy First PT, DPT with best practices for combating “text neck” and 3 simple exercises you can do almost anywhere!

  1. Active Chin Tuck Position – tuck your chin down and slightly back. Take your thumb or forefinger and gently press your chin back even more. Hold for 6 seconds, repeat 6 times. You can do this exercise up to 6 times daily.
  2. Seated Butterfly Stretch – take hands behind your head and neck elbows up and actively squeeze your elbows back and shoulder blades together. Hold for 6 seconds, 6 reps.
  3. W to I Stretch – to open up the chest to avoid the forward flex position. Hold arms in a “W” position then push up to a “I” position and then come down to a “W” squeezing your shoulder blades together. 6 slow repetitions of this move.

Your Smartphone Could Be Rapidly Aging Your Spine

The average person in the United states spends anywhere between 2-4 hours per day looking down at their phone. Add those hours up over the course of a year and you’re looking at 700-1400 hours! This modern-day phenomenon is widely known as “text neck”. So, what exactly is “text neck” and what are these contemporary … Continue reading “Your Smartphone Could Be Rapidly Aging Your Spine”

The average person in the United states spends anywhere between 2-4 hours per day looking down at their phone. Add those hours up over the course of a year and you’re looking at 700-1400 hours! This modern-day phenomenon is widely known as “text neck”.

So, what exactly is “text neck” and what are these contemporary conveniences doing to our bodies?Image result for text neck image"

The term “Tech Neck” was coined in order to address the impairments and injuries associated with this prolonged flexed neck position. This posture, along with rounded shoulders, can result in face, jaw, or skull pain, headaches, neck pain, shoulder pain, disc degeneration, and overall stiffness of our neck and shoulder muscles. Spending excessive time in dysfunctional postures such as this one, as well as lack of exercise, stretching, and postural stabilization can lead to increased flexion of our lower cervical vertebrae and the upper thoracic vertebra, increased “flattening” of our upper cervical vertebrae, and tightness in the muscles at the base of our skulls.

Symptoms of text neck: 

  • Headaches, due to tightness or tension in the muscles attaching to the skull (suboccipitals) 
  • Upper crossed syndrome- tightness of the upper trapezius, levator scapula, pectoralis major and minor along with weakness of the deep neck flexors, middle, and lower trapezius. 
  • Stiffness and or pain in the neck 
  • Possible disc compression or narrowing of the spine 
  • Changing of the structure and shape of the cervical or thoracic spine. 
  • Decreased lung capacity 

A surgeon-led study that published in Surgical Technology International assessed what impact surgeons’ head and neck posture during surgery—a posture similar to that of smart-phone texters—has on their cervical spines. With each degree that our heads flex forward (as we stare at a screen below eye level), the strain on our spines dramatically increases. When an adult head (that weighs 10 to 12 pounds in the neutral position) tilts forward at 30 degrees, the weight seen by the spine climbs to a staggering 40 pounds, according to the study. 

How prevalent of a problem is this?

According to the study, the average person spends 14 to 28 hours each week with their heads tilted over a laptop, smartphone or similar device. Over the course of a year, that adds up to 700 to 1400 hours of strain and stress on our spines. As a result, the number of people dealing with headaches, achy necks and shoulders and other associated pain has skyrocketed.  

What to do to combat this issue?

Ergonomic work desks placed at the appropriate heights and angles can greatly reduce our tendency to adopt this maladaptive forward head posture as well using the correct number of pillows while sleeping. 

Reducing time on our smart devices to less than 1 hour and taking breaks every 30 minutes while completing computer work or reading are great ways to reduce excessive time looking down. Performing exercises that lengthen commonly affected and shortened muscles such as our upper trapezius, neck muscles, and pectorals will help to alleviate tension and soreness in the head and neck. Finally, performing activities that reinforce proper postural alignment such as chin tucks and scapular stabilizer strengthening are key tools to improve upper quarter endurance and reduce forward head/rounded shoulder posture. 

Over time, this type of poor posture can have a cumulative effect, leading to spine degeneration, pinched nerves and muscle strains. Scheduling an appointment with a physical therapist can help people learn how to interact with their devices without harming their spines. The PT will prescribe an at-home program that includes strategies and exercises that focus on preserving the spine and preventing long term damage.

Stay tuned for our video exercise series that will demonstrate a few easy techniques to improve your “text neck”.

For more information please contact Innovative Physical Therapy at 619-260-0750 to speak with one of our therapists today!

Research from:

T oh SH, Coenen P, Howie EK, Straker LM. The associations of mobile touch screen device use with musculoskeletal symptoms and exposures: a systematic review. PLoS One 2017; 12(8): e0181220. Accessed 18 July 2019.

Jump up↑ Sharan D, Mohandoss M, Ranganathan R, Jose J. Musculoskeletal disorders of upper extremities due to extensive usage of hand held devices. Annals of Ann Occup Environ Med. 2014; 26(22). Accessed 18 July 2019.

Jump up↑ Kwon JW, Son SM, Lee NK. Changes in upper-extremity muscle activities due to head position in subjects with a forward head posture and rounded shoulders. J Phys Ther Sci. 2015. 27; 6:1739–1742. Accessed 18 July 2019.

https://ppsapta.org/userfiles/File/APTA

 

 

Pilates & Prosecco at Innovative Physical Therapy!

Join IPT for a 55 minutes Mat Pilates class followed by a glass of prosecco and lite bites! Get to know our team and see our fitness gym! $20 Reserve your spot here: https://clients.mindbodyonline.com/classic/ws?studioid=495648&stype=-8&sView=day&sLoc=1

Join IPT for a 55 minutes Mat Pilates class followed by a glass of prosecco and lite bites! Get to know our team and see our fitness gym!

$20 Reserve your spot here:

https://clients.mindbodyonline.com/classic/ws?studioid=495648&stype=-8&sView=day&sLoc=1

Yearly Physical Therapy Visits are Just as Important as Any other Health Check Up

You know the drill: During your annual visit, your primary care physician will order a cholesterol test. Combined with an assessment of health measures such as diet and exercise, the results of the cholesterol test will provide your physician with the information she needs to make a recommendation. If the results are positive, you might … Continue reading “Yearly Physical Therapy Visits are Just as Important as Any other Health Check Up”

You know the drill: During your annual visit, your primary care physician will order a cholesterol test. Combined with an assessment of health measures such as diet and exercise, the results of the cholesterol test will provide your physician with the information she needs to make a recommendation. If the results are positive, you might hear: “You’re doing great, keep doing what you’ve been doing!” If the results are unfavorable, then you’re more likely to be told: “I’d like you to walk for 20 additional minutes each day and eat cholesterol-lowering foods like oatmeal.”

Over time, high cholesterol can cause fatty deposits to form in your arteries, putting you in a high-risk category for heart disease and stroke. Similarly, the cumulative effects of poor posture or a muscular imbalance, for example, can take a toll on your body and inhibit your ability to move properly. That’s where a physical therapist comes in: Annual PT “checkups” can catch the musculoskeletal problems that put you at risk for injury or limit your ability to function down the line.

One of the best tools in a PT’s prevention arsenal is the movement screen. By analyzing your fundamental movements with a movement screen developed for their own practice or one that requires certification such as the Functional Movement Screen (FMS™), PTs can get a clear picture of what the future will bring for you. Based on the information gathered, a physical therapist can help you safely reach your fitness goals and teach preventive strategies that can be incorporated into your daily life.

Of course, it’s best to schedule your checkup before you’re experiencing a problem. That way, your physical therapist can establish a baseline based on your functional level at that time and use it to identify changes during subsequent annual visits. The effects of poor posture or a muscular imbalance may not be immediately apparent to you, but they will be to your PT. An annual “checkup” gives your PT an inside look at your musculoskeletal system, which is comprised of your muscles, bones, cartilage, tendons, ligaments, joints and other connective tissues. It’s important that these essential internal structures are working together to support, stabilize and move your body.

Just as taking an annual trek to the primary care physician helps to monitor your cholesterol levels—and prevent heart disease—yearly physical therapy appointments allow your PT to identify and address any changes in the way you move before they become something more.

For more information regarding physical therapy or to book your Physical Therapy “checkup” call the clinic at 619-260-0750.

Resources: https://ppsapta.org