For me this is where the power of positive thinking comes in. The benefits of exercise are very powerful and I often have to remind myself before and during my exercise routin First I think of how much better I feel physically and the sense of accomplishment I feel when I finish. The more I exercise the stronger & more flexible my muscles are improving my back pain and reducing my risk of injury especially at my age. I have better balance reducing my risk of falling. My energy level is higher and I can keep up with my grandson.  Not to mention all the other health benefits (weight management, lower blood pressure, raise “good” cholesterol, etc). So here are some other ideas to help you stay on track.

1. Have a plan. This maybe a home exercise program that your Physical Therapist developed with you. It could be one you design. The important thing is that you know what you will be doing, how often and what your goals are.

2. Rethink your current routine. If you go for coffee every Sunday, try walking instead of driving. Are there other ways to fit iexercise into your daily routine?

3. Choose physical activities that you like. You will be more likely to keep doing it if you enjoy it.

4. Switch things up and make gradual progressions to your plan. This helps with boredo and keeps the continum of fitness going.

5. Ask family and friends to do exercises with you. Scheduling a exercise time with othe can be motivating.

6. Remember to talk to your Physical Therapist if something is not working or you are ready to move forward with the exercises. Use the professional staff you have available keep your exercise routine on track.

Think Positive, you can do it!

How are those New Year’s resolutions going? is a post from: Physical Therapy Services in Arvada, Colorado ~ Accelerate Physical Therapy

Cindy worked as a Therapeutic Recreation Specialist for the State of Colorado with an expertise in aquatics prior to becoming a PTA. She has 10 years of Physical Therapy experience working for Wheat Ridge Regional Center and Therapy Consultants. Cindy volunteers with Developmental Disabilities Resource Center.

Welcome Cindy Keefover, PTA to our staff! is a post from: Physical Therapy Services in Arvada, Colorado ~ Accelerate Physical Therapy

Proud members of the Arvada Chamber of Commerce is a post from: Physical Therapy Services in Arvada, Colorado ~ Accelerate Physical Therapy

Insurance companies admit that most of the cost of Physical Therapy is going to come out of your pocket.  If we finish your care in the average length of treatment, you will never reach your deductible.  Some co-pays are now bigger than our contract rates.  With deductibles and co-pays, insurance covers only 20% of the PT bill.

You will see one therapist throughout your course of treatment.  Our fees are consistent, our style is warm, and our skills are convincing.

For 22 years and counting, determination makes the difference at Accelerate PT.  Get better faster affordably at Accelerate PT.

Pay Less, Better Care is a post from: Physical Therapy Services in Arvada, Colorado ~ Accelerate Physical Therapy

Accelerate Remodels Gym

Arvada Office Remodeled is a post from: Physical Therapy Services in Arvada, Colorado ~ Accelerate Physical Therapy

Tigers Rugby  Football Club plays their first home match at North Arvada Middle School on September 24th at 1 pm against the Colorado Rush RFC.  Admission is free.

Tigers Rugby Alumni practice on Thursday nights at North Arvada Middle School (72nd & Pierce St.in Arvada). Contact Head Coach Mike O’Brian at (303) 506-8109 to join the squad.

Sign up for Tigers Rugby today!

Go to: http://TigersRugby.com for more information.

Go to the links below to download the paperwork, fill it out, and bring it to practice or a match.

Adult USA Rugby Form

Tigers Rugby Consent Form

HS Side USA Rugby Form

Accelerate PT Sponsors new Men’s Rugby Team is a post from: Physical Therapy Services in Arvada, Colorado ~ Accelerate Physical Therapy

One should consume 1/2 oz. of pure water per pound of your body weight daily (200 lbs= 100 oz. each day) and at a slow but steady sipping pace of about 3-5 oz per half hour for optimal liver and kidney clearance. Proper hydration is essential to your healing and your health each and every day.

People taking medications or even vitamins may have a unique need to add water to their diet. Exercise and forced-air heat like furnaces and car heaters dry you out as well. Many bottled drinks are in fact, less effective than plain old water. If your urine is yellow, or your feet are dry, add 2 glasses of water to your normal routine. Drink extra water on days you exercise, have massage, or require the heater in your house or car. Stop the pain. Don’t get dehydrated!

Eight a day

The body loses, on average, about two to three quarts of fluid daily through perspiration, exhaled moisture, and excretion. You must replace this fluid, hence the rule of thumb about consuming the equivalent of at least eight 8-ounce glasses of water daily. Some of the water you need comes from solid foods, especially fruits and vegetables. You get the balance from liquids you consume (juices, milk, soups), which are just as good as water.

Any change in diet, particularly an increase in protein or salt consumption. or an increase in exercise or outdoor temperature may raise your fluid needs. Certain drugs, notably diuretics, will increase water loss, as will alcohol or caffeine. Dehydration is a particular problem among the elderly, in part because the thirst mechanism becomes less efficient as we age.

Normally thirst is the best sign that you need more fluids. But if you’re exercising or working strenuously in the heat, you can lose a quart of water an hour. Don’t wait until you’re thirsty: drink before, during and after your workout.  If you fail to do this and need to replenish the water you’ve lost, weigh yourself after your workout, and drink a pint of fluid for each pound you’ve lost.

One glass of water shuts down midnight hunger pangs for almost 100% of the dieters studied in a University study.

Lack of water is the #1 trigger of daytime fatigue.

Preliminary research indicates that 8-10 glasses of water a day could significantly ease back and joint pain for up to 80% of sufferers.

A mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing on the computer screen or

Drinking 5 glasses of water daily decreases the risk of colon cancer by 45%, plus it can slash the risk of breast cancer by 79%, and one is 50% less likely to develop bladder cancer.

Are you drinking the amount of water you should every day?

Are you drinking enough water? is a post from: Physical Therapy Services in Arvada, Colorado ~ Accelerate Physical Therapy

The answer is dynamic stretches. Dynamic stretches Dynamic stretching is useful before competition and has been shown to reduce muscle tightness. Muscle tightness is one factor associated with an increase occurrence of musculotendinous tears. More recent scientific studies seem to suggest that dynamic stretches before competition are preferably to static stretches. This may be particularly true for strength and power athletes. 

All exercises should have 5 second holds and be done 5-10 times.
Standing Cat n Camel/ Pelvic Rotation
Begin in your address position, arms across chest. Tuck the pelvis under then arch the back, creating a rocking of the pelvis into anterior and posterior position and return to a neutral spine. 

Trunk Rotation/ Vertical and Horizontal Axis
Standing in your address position, bring the palms together. Inhale as you rotate from the core and bring the both arms back. Mimic backswing then follow through with a stop at the address position.

Try the same exercise at chest to shoulder height twisting trunk and keeping arms in the parallel to the ground.

Standing Hip Stretch
Use a golf club for assistance with balance. Place one ankle on the outside of the opposite knee. Inhale as you bend your stance knee, sitting back as if you are sitting on a chair. Bring the chest toward the shin, rolling the shoulder blades together.  Reverse legs.

Shoulder Rotation Stretch
Place the club or towel in your right hand, palm facing the ceiling. Bring the right arm over your head and the right palm behind your back. Bring your left arm behind your back and clasp the club or towel.  Move the club up and down your back stopping when you feel a stretch and squeezing the club together.

Upper Trapezius Stretch
Bring the right ear toward the right shoulder. Inhale as you press your left arm toward the floor, exhale and relax the left arm.

Standing Shoulder Blade Stretch
Bring the club to shoulder height, bend your knees and tuck your pelvis under. Inhale as you press your arms away from you, tucking your chin into your chest. Exhale, lift the head and squeeze the shoulder blades together.

1) National Strength & Conditioning Association. Essentials of strength training & conditioning. Champaign, IL: Human Kinetics. 2000
2) Yamaguchi, T., Ishii, K. Effects of static stretching for 30 seconds and dynamic stretching on leg extension power. J. Strength Cond. Res. Aug;19(3):677-83. 2005
3) Shrier, I. Stretching before exercise does not reduce the risk of local muscle injury: A critical review of the clinical and basic science literature. Clinical J. Sports Med. 9: 221-7. 1999

Golf: Dynamic Stretches is a post from: Physical Therapy Services in Arvada, Colorado ~ Accelerate Physical Therapy

Purpose: Shoulder and mid spine mobility.
Stand feet hip distance apart with ends of club in both hands resting in front of you on thighs.  Inhale, extending both arms straight overhead.   Bend both elbows bringing club directly behind head in line with ears.  Lower elbows as much as possible and try to straighten arms still holding club behind low back against buttocks.  Reverse, bending arms at elbows bringing club back overhead and return to front. 

Shoulder Extension with Trunk Rotation 

Purpose: Promotes range of motion through shoulders and thoracic spine.
Stand tall holding club behind you with palms facing backward.  Bend from the hips to a flat back like a bow with club aiming straight in the air.  Rotate so club moves from parallel to perpendicular to the ground. 

Lateral Trunk Flexibility

Purpose: rib cage mobility in side bend.
Stand tall holding club overhead with hands wide on grip and close to club head.  Slowly bend from side to side with intention of lengthening spine and adding space between each vertebrae. 

Lateral Flexibility with Rotation

Purpose:  rib cage mobility in rotation.
Stand tall holding club overhead with hands wide on grip and close to club head.  Slowly bend from to the side with intention of lengthening spine.   Then, without moving hips or center of gravity, rotate ribcage so club turns parallel with the ground. 

Trunk Rotation

Purpose: Prepare body for rotation
Stand with feet hip distance apart holding ends of club in both hands with arms straight in front of chest.  Rotate club and upper body to the right as far as possible. Lift up on left toe to allow further rotation.  Goal is to rotate club 180 degrees.  Inhale return back to start position.  Repeat other side. Focus on tall spine lifting away from hips.

Shoulder mobility                                                                                                      

Purpose:  spinal rotation.                                                                                               Stand in address position with same hip tilt and spine angle.  Hold onto ends of club allowing arms to fall in place in alignment with feet.  Inhale prepare.  Exhale rotate upper body as if in backswing trying to turn shoulders, arms, and club.  Pause.  Inhale repeat to start.  Repeat backswing 10x.  Then proceed to follow through on opposite side.  Focus on controlled movements.

Quadricep Stretch

Purpose: Prevent injury and promote range of motion by warming up before round.
Stand and kick right leg back bending at the knee and grasp ankle with right hand.  Gently pull foot back while pushing hip forward to feel stretch in muscle between knee and hip joints in front of leg.  Repeat with left leg.  Club may be used as prop for balance.

Hamstring Stretch

Purpose:  Lengthen spine; stretch shoulders, hamstrings, and calves.
Use club for support.  Press heel down with toes up with a straight leg as you push your hips back.  Feel the stretch on the back of the leg from the ankle to buttocks.  Keep your back straight and head up as you bend forward from your hips.

Shoulder Push-Pull

Purpose:  Prepare shoulder pain for fast action during swing.
Hold the hosel end of a golf club behind your neck with your right hand.  Align the club down the back vertically and hold the grip end with your left hand near your buttocks, palm facing out.  Pull the grip down to stretch triceps, and push elbows out to stretch chest and front of shoulders. Then pull the hosel up.  Switch sides.

Golf: Static Stretches is a post from: Physical Therapy Services in Arvada, Colorado ~ Accelerate Physical Therapy

Forever looking for that magical move that takes strokes off your score probably leads you straight to the driving range to hit a few hundred golf balls. Sure! Practice makes perfect, right?  Even simple pre-season training drills will improve your swing, game and help prevent mid-season injuries for years. Let’s go golfers, other sports have pre-seasons. Let’s catch on!

What’s the bottom line?

The goals of any golfer are:

Increase range of motion in the golf swing.  Improved flexibility allows a complete backswing and extended follow through.  Having this full ROM will decreased chance of injury.

Add control and power to the golf swing.  Well trained muscles increase control and ability to generate more club head speed.

Improve energy and endurance.   muscular control will improve function and muscles will tire less through each round.

Reduce chance of injuries on the golf course through stretching and identifying uncomfortable movements.

Analysis of “Your Swing”

Leg and hip is responsible for power production initiation of the golf swing.

Trunk muscles transfer power from the legs to the torso to accelerate the club head.

Chest and shoulder muscles produce the actual swing action and play critical role in club head speed.

Arms are responsible for club control and largely determine club head impact.

Off-Season:
Three strength training sessions per week for general base and core strengthening, as well as for muscle control is sufficient. During the off season months is the best time to focus on overall muscle strength and enhance golf driving power.

Examples of exercises include all on machines: leg press, squats, hip abduction and adduction, trunk rotations, push ups, planks, standing hip extension, abdominal crunches.

Pre-Season:
Once you have a strong base and balance of muscle, you can maintain by reducing your total body strength training sessions to twice per week. Now is the time to develop sport specific skills utilizing tiny, but key muscles such as low back and rotator cuff musculature.

This program might include progressing to free weight and cable or theraband as resistance.  Exercises would include leg press, squats, hip abduction and adduction stepping with theraband resistance, standing cable trunk rotations, push ups, planks, U stance training with theraband leg swings, hip extension, trunk rotation and abdominal crunches.

In-Season:
Practice and Play! To prevent injury after long activity days with multiple rounds, you must take care of the sport specific muscles. Stretching muscles used will aid in not only assist in a better golf swing with a larger range of motion, but injury prevention as well.

The basic flexibility exercises that are relevant to golfers are standing or seated hamstring, lower back, and upper back and shoulder stretches.

These stretches will allow for the ability to play and practice more golf with fewer aches and pains at the 19^th hole as well as on off days.

Golf Exercise is a post from: Physical Therapy Services in Arvada, Colorado ~ Accelerate Physical Therapy