You are here

Fitness/Exercise

How to keep active this fall

Tuan (Brandon) Nguyen, PT, DPT | October 18, 2019 |
 

The morning air is crisp, the days are getting shorter, and the leaves are beginning to transform into vibrant colors of red, orange, and gold. While the summer heat has faded, we can still take advantage of outdoor adventure. Here are some fun-filled activities that will keep you and your family active this fall

Explore parks and trails

Autumn is one of the prettiest times of the year to explore parks and trails. Enjoy the gorgeous canopy of fall foliage when the trees still have most of their leaves. Whether you are planning a bike ride, a run, or a leisure walk, visit your city’s... Read More

Pounding the pavement?

Jenna Lisenby, DPT | June 01, 2017 |
 

If you can hear feet hitting the ground while you’re running, you're probably setting yourself up for injury. Excessive noise during running comes from bad form. Keep your feet close to the ground and try to use a quick, shuffling stride.

Don’t forget the American Heart Association recommends at least 150 minutes of moderate exercise a week. How are you getting your... Read More

Walk it out

Jenna Lisenby, DPT | January 26, 2017 |
 

You don't have to overexert yourself to make strides towards better wellness. If you are just starting out, or not as physically fit as you'd like to be, low-impact exercises may be a good option to get you on your feet and moving. 

Here are some great low-impact exercises: Walking. This can be done almost anywhere. Start with 10-15 minutes each day and gradually add time. Don't worry about speed, think consistency. Water walking. Take your regular walking routine to the pool. This is well suited for people who have painful joints or difficulty moving. You can get all of the benefits... Read More

Making me a priority

Amanda Brown, Staff | September 15, 2016 |
 

It’s been almost a year now that I’ve returned back to work after being a work-from-home mom for nearly eight years.  With that change, my family and I have had to make some big adjustments, especially by planning ahead and scheduling all the moving parts. Life is busy! Unfortunately, we often sacrifice our own personal health in order to get things done. Does this ring a bell? I think it is common amongst all of us.

It's just as important to make yourself a priority as it is completing all those other tasks. Here's how: Set goals! Achievable ones I might add. If you say you’re going... Read More

Stretch for good health!

Jenna Lisenby, DPT | August 23, 2016 |
 

Did you know that stretching every morning can improve your quality of life? It only takes 10-15 minutes each morning, but effects will last throughout the day!

Stretching reduces and prevents back pain.

How often have you woke up in the morning and felt back pain? If your back pain isn´t caused by illness or injury, stretching can help prevent this pain by reducing the tension in your spine and muscles. 

Increased flexibility.

Low level of physical activity and sitting down all day tightens your muscles and reduces flexibility. Stretching in the morning lengthens and relaxes... Read More

Core Activation: The Transverse Abdominis

Jenna Lisenby, DPT | August 11, 2016 |
 

First off, what is the transverse abdominis (TVA) muscle? TVA is the deepest layer of all the core muscles and is located beneath your rectus abdominis (the six-pack stomach muscle). The muscle runs horizontally across the abdomen and is activated every time you move.

Part of obtaining good core strength is learning how to contract each of your core muscles. Different visualization techniques are used

How to find it on your body?

Place your hands on the bony parts at the front of your hips. These are known as your anterior superior iliac spines (ASIS). Move your hands inwards... Read More

Core Basics: What is the core?

Jenna Lisenby, DPT | July 26, 2016 |
 

Your “core” is a group of muscles in your torso that primarily serve to stabilize your body and support your spine. These muscles form a type of box. Your abdominals are the muscles in the front and sides of the box. The back consists of muscles running alongside your spine. At the bottom of this box are the muscles in your hip and pelvis. The top is your diaphragm. This entire box contains more than 15 muscles that work together to tighten and control your movement.  When you bend down to pick up items and lift them over head all of these muscles are activated. This is why a movement like... Read More