Exercise of the Month – Core Strength

Many clients come to us with back pain – and if you’re like 80% of Americans, you’ll experience some sort of back pain in your life time. A weak core is often the reason for this – and includes a fairly simple fix. Below we share our top 3 core strengthen exercises. Do these 3 times a week for a strong, healthy core and back!

Front Plank

Front PlankEveryone knows this move – and loves it right? Ok, front planks might not be your core strength favorite, but they are one of the all time best core exercises because they engage multiple muscle groups simultaneously. They will tighten your tummy, improved your posture, help your balance, and even lessen back pain. For a strong front plank, make sure your hips and shoulders are in line with your ankles. Your shoulders should be pulled together and down your back, and your butt should be tucked. Neutral spine alignment is key! Hold for 10-30 seconds a set, and repeat as able.

Side Plank

A sister to the front plank, side planks are equally as important. When you shift from a front plank to a side plank, you are reducing your contact with the floor. This creates a more challenging balance. The extra effort required teaches you to use stabilizing muscles around your spine, hips, and shoulders. Make sure there’s a straight line between ankles, hips, and shoulders. Then, pull against the floor toward your feet with your elbow. You might begin to shake, but that just means it’s working! Hold for 10-30 seconds a set, and repeat as able.

Paloff Press

A lesser-known core strength workout, the Paloff Press is one we should all be talking about. Many people believe that great abs result from movement-based exercises, like crunches, leg raises, etc. Instead, the core muscles are actual stabilizing muscles. Rather than just being the 6-pack we often think about, your abs extend from just below your chest all the way down and around to your glutes. Known as a “corset of muscle”, it not only gives people a defined, tight core, but also stabilizes the spine and disks, and protects them from unnatural bending or twisting. The Paloff Press works your entire core, not just the front section we often focus on.

To perform this exercise, attach a band to a door handle or table leg. Clasp both hands, palms together, on the end of the band. Place your feet hip-width apart, and make sure your knees are slightly bent. Bring the band up to the center of your chest, and keep it taught. Extend your arms slowly and fully. Your body will want to lean toward the band – don’t let it. Return your hands to your chest, and repeat for 8-12 reps on each side.

There’s a few things to keep in mind with the Paloff Press. Make sure you aren’t locking your knees. Aim to fully extend your arms, and move slowly in both directions. And brace your entire core to resist the pull from the band. Don’t forget to do both sides!

Finding Balance During the Holidays

FamilyDinnerToast

The holidays can be a stressful time for everyone. Not only do all your work projects seem to suddenly need to be wrapped up before you leave, but then there’s travel plans, meal plans, gift shopping, and of course – family plans. Finding balance during the holidays can come in many forms, and is different for every person. Below are our favorite things we recommend you keep in mind as you enter the holiday season.

Vacation PlanningTake Vacation

This is very important, and often overlooked. Even from the time you start planning a vacation, your mood lifts. Studies show that adults who haven’t taken a vacation in several years have a 30% higher risk of heart issues than those who have taken a vacation from work. Get as much work done as you can before the holidays, and then take a break!

Stay Active

This is a big one. The holidays can involve a TON of sitting. Here are some fun ideas for you and your family – instead of watching TV all day!

  • Go for walks with family. You can take breaks between movies or shows on the TV and take a lap around the block. Even better, find a place nearby to hike for an hour – getting outside brightens your mood, and fresh air is refreshing! Plus, the endorphins released in physical activity will definitely come in handy later when your great uncle so-and-so inevitably tries to bring up politics over dinner…
  • Sign up for a charity run/walk as a group! Again, this will get you outside, and provides a fun social activity to do as a group. And these charity walks generally support a good cause.
  • Volunteer for a local charity. Food pantries often need help packaging holiday food baskets for local families in need. Some stores look for gift wrappers, or help with food/toy drives. Or, you can set up a caroling group and visit a nursing home! Any way you slice it, helping others while spending time with your loved ones will only make you feel better. We should all try to brighten others’ holidays.
  • Attend a donation-based yoga class. Or, if you can’t find one near you, get everyone in the living room in stretchy pants and put on a YouTube yoga video. Getting everyone up on their feet and moving will feel good, and you might even find it giggle-worthy. Light stretching and twists are helpful for those tight muscles after all the travel you might have done, and it’s also great for digestion!

Maintain Your Sleep Schedule

AlarmClockIt can be very tempting to stay up till all hours of the night catching up with family and friends that you haven’t seen in a while. However, maintaining your sleep schedule is important. Our bodies crave consistency. With regular daily activities, our various body systems are able to prepare for and anticipate events. We naturally become more alert closer to our wake-up time. Our digestive systems become activated in advance of regular meal times in order to more efficiently process food. We start to relax and become sleepy prior to bedtimes. It turns out that these regular daily events serve to anchor our underlying daily rhythms. Maintaining a normal sleep schedule will help all of your body’s system run at peak efficiency.

Say No

It’s as simple as that. Whether said to your coworkers or to your friends and family, saying “no” is an important act to practice. Only you know what’s too much for you during the holidays. Don’t be afraid to decline more work, turn down responsibility, or move meetings that will push you over the edge. You’ll actually have more to give if you’re taking the time to care for yourself and your family! Set your limits and say no as needed,

Cook Together

ThanksgivingDinnerThis one may not be for everyone, but it can still be a fun activity that doesn’t involve sitting, the TV, or being distracted by cell phones. It’s a great way to save money, and you’ll probably feel better than when you go out to eat. If you have nephews or nieces, this can be a fun way to bond and involve them. Google some recipe ideas and get started!

Take Breaks

If you’re around too many family members that you aren’t used to, this can stress anyone out, especially those with heightened anxiety. Take a walk by yourself or go to the gym if you know that might help. You’d be surprised what getting a few endorphins and some exercise can do for your patience. If you know that 2 days with your in-laws is all you can handle, plan to stay only 2 nights. Setting rules that you know fall within your limits isn’t just beneficial to you – it’s also respectful of everyone else. You’ll be more pleasant in your time together, and they’ll enjoy you more because of this.

More important than all these warning signs, have FUN! The holidays are a wonderful time for families, especially those with children. Enjoy every moment!

We have a new Alter-G Anti-Gravity Treadmill

Exciting news!

At PRO Physical Therapy, we’re happy to announce that we have a new state of the art piece of equipment available for your runners – the AlterG Anti-Gravity Treadmill! We pride ourselves in using cutting edge treatments and technologies to provide the best possible care for our patients. As we near the end of this cross-country season, many of your athletes are trying to get through their final races. Consider the use of the Alter-G treadmill to help them stay in the game. If you’ve got an athlete fighting through nagging pain but still needs to train, please click here or give us a call today. We’d love to help you finish out the season strong.

AlterGWhat’s the Alter-G?

The AlterG Anti-Gravity Treadmill is revolutionizing fitness by allowing you to run or walk with reduced impact.

Through patented NASA technology, the Anti-Gravity Treadmill provides up to 80% body weight support to reduce the stress and strain on your body. The benefits of controlling gravity and reducing your body weight while you walk or run allow you to:

  • run without discomfort or pain
  • burn more calories by going farther or faster than you normally can
  • train through injuries
  • feel the joy of running without the impact on your joints

Give us a call to learn more about the AlterG or to schedule your first session today.

Back Pain and Sciatica Workshop

We are excited to announce that we are hosting a Lower Back Pain and Sciatica workshop at our Cross Plains location! The class is on naturally healing back pain and sciatica.

Pop Quiz:Back Pain Workshop

• Do you suffer with back pain or leg pain when you stand or walk?
• Do you have pain when sitting for long periods of time?
• Do you experience pain, numbness or tingling into your butt, groin or down your leg?
• Does your back ever “go out” if you move the wrong way?
• Are you afraid your pain will get worse if you don’t do anything about it?

If you have answered YES to any of the above questions (or have a stubborn spouse who is in denial) – the Lower Back and Sciatica Workshop may be a life changing event for you…

If you’re confused about what to do and looking for answers, here’s some of what you’ll learn:

• The #1 biggest mistake back pain and sciatica sufferers make which actually stops them from healing…
• The common causes of Lower Back Pain and Sciatica
• How to pick the right treatment for the cause of your pain
• How a problem in you back can cause pain, numbness or tingling in you leg

Each attendee will receive a special gift, and there is no cost to attend the workshop. We are limiting the attendees so please call to reserve your spot! It’s FREE! And food and beverage are included. Register today with the link below, or call 608-413-0550.

Register here


Workshop Details

Where: PRO Physical Therapy – Cross Plains
Date: October 18th, 2018
Time: 6pm
Address: 1118 Main St Suite A, Cross Plains, WI

We’re looking forward to seeing you at the workshop!

 

Return to Sport/Readiness for Competition Program

PRO Physical Therapy is co-hosting a Return to Sport/Readiness for Competition program. This program is meant to bridge the gap between rehabilitation and sport. Additionally, it will prepare athletes for a step up in competition, because we are focusing on risk of injury.

The program will be coached by a former Oklahoma City Thunder and Golden State Warriors strength and conditioning coach. It will also be coached by two former D1 strength coaches, and our very own Jeff Schleusner, Physical Therapist.

The class is limited to nine athletes. We are directing this towards female athletes who make up a higher risk category for injury. However, everyone is encouraged to participate if interested. The program will consist of 10 sessions that run on Tuesday and Friday evenings from October 2 – November 2, 2018. The cost is $350 for all 10 sessions.

If you’re interested in learning more, please contact PRO Physical Therapy (608) 841-1290 to reserve your spot today!

FLOODING IN CROSS PLAINS

URGENT: Our Cross Plains clinic is currently closed due to flooding. We are asking that all of our patients come to our Middleton clinic if possible, or call us to reschedule. We will try to be in touch as we know more. Thank you for your understanding, and we hope everyone is safe out there!

UPDATE: We are back open in Cross Plains (since September 4th 2018) and we appreciate everyone’s patience and support through all this!

,

New Clinic in Middleton!

 

ANNOUNCING THE GRAND OPENING OF OUR NEW MIDDLETON CLINIC

Nissenbaum and Schleusner of PRO Physical Therapy are happy to announce the grand opening of our new Middleton clinic on August 1st, 2018. We will be hosting an opening reception on Thursday, August 16th, from  5 – 8pm, where food and drinks will be served. Please join us for this fun event. Check out the new space, talk to the PRO’s, and enjoy refreshments. 

PRO Physical Therapy announces grand opening of their new Middleton Clinic

PRO Physical Therapy’s new Middleton clinic

Who We Are:

Nissenbaum and Schleusner PRO Physical Therapy is an outpatient orthopedic and sports medicine clinic taking care of patients of all ages. We focus on manual therapy treatment and advanced therapeutic exercise. Because our mission is to provide exceptional customer care and timely service, we offer immediate appointments and will see you within 24-48 hours. Contact us today to schedule your free consultation!

 

At PRO Physical Therapy our focus is on YOU the patient. We take great pride in seeing you, getting to know you and your family and working on your goals to help you in getting back to your life. Our patient-centered plans include a thorough examination and individual treatment plan.

 

PRO Physical Therapy is led by Dave Nissenbaum MPT, PT, OCS, LAT, PES and Jeff Schleusner DPT, CSCS, MBA. Combined, Dave and Jeff have over 25 years of experience of taking exceptional care of patients.

 

Huge thank you to our sponsors for this event, Rockhound Brewing Co. and Karben4 here in Madison!

Rockhound Brewing Co & Karben4 are sponsoring our grand opening event

 

 

 

Follow us on social media for regular updates and announcements.

Facebook Follow us on Instagram! Follow us on Twitter!

The ABC’s of PHT: A Guide to Proximal Hamstring Tendinopathy

What is proximal hamstring tendinopathy?

Proximal hamstring tendinopathy (PHT) is a common injury among distance runners and endurance athletes. It is especially prevalent in those whose jobs involve long periods of sitting. It presents as deep gluteal (butt) pain that worsens with running and accelerating. This would show up when sprinting on foot or bike, as well as ascending hills on foot or bike. Additionally, sitting on hard surfaces is often a trigger.1 If this type of pain persists greater than 3 months it is generally considered to be a tendinopathy.

Read more

Proper Shoveling Techniques

Read more

Grand Opening Celebration!