Mr. O’Brian founded this practice 23 years ago this month.  For such a small and committed group of individuals, Paul O’Brian, Ross Hutchinson, Rob Schultz and Cindy Keefover bring you passion, information, and unmatched skills when you need the most help from a physical therapy staff.  In addition, Caryn O’Brian and Anne Chiles offer another 30 years of experience working with insurance authorization and billing.  When you consider all this and the convenient location at 64th and Simms in Arvada, you should look no further for your Physical Therapy needs.  Call (303) 421-210 to schedule and appointment with Paul or Ross for you initial evaluation.

Celebrating Anniversaries is a post from: Physical Therapy Services in Arvada, Colorado ~ Accelerate Physical Therapy

It is February, and already we have above average snow fall.  March typically has more snow than February.  So are you tired of shoveling snow?  Are you experiencing low back pain after all that  shoveling?  Here are some stretches that might help.

Pelvic Tilt

1.  Lie on back with both knees bent and feet flat on the floor.

2.  Tighten abdomen and buttocks, pressing lower back onto the floor.  Hold for a count of 10. Release.  Repeat 5 times.

Knee To Chest

1.  Lie on back with both knees bent and feet flat on the floor.  Tighten stomach muscles.

2.  Bring one knee to chest and hold for 30 seconds.  Then lower to floor and repeat with opposite leg.  Repeat 5 times.

Hamstring Stretch

1.  Lie on back and loop a towel around one foot.  Tighten stomach muscles.

2.  Keeping lower back straight, raise leg to upright position and hold.  Relax leg and repeat 5 times.  Switch to other leg.  Slowly increase holding time to 30 seconds.

Press Up

1.  Lie on your stomach and place your hands on the floor near the sides of your head.

2.  Slowly push your upper body off the floor by straightening your arms, but keep your hips on the floor.  Hold for 10 seconds, then relax your arms, moving back to the floor.  Repeat 10 times, lifting slightly higher each time.

Did you know that shoveling snow can be an aerobic workout? 

Get ready for the next snow storm and protect your back with these tips.

1.  Know your limits.  You can ask for help from family, friends or neighbors.

2.  Warm up those muscles and get the blood flowing.  Walking in place, squats, lunges, and jumping jacks are just some of the things you can do to warm up the muscles.

3.   Dress appropriately.  Wear clothing that is easy to move in.  Dress in layers.  Wear boots with good traction.

4.  If the ground is icy or slick, spread sand or salt over the area to help create foot traction.

5.  Choose a shovel that works for you.  A shovel with a curved handle helps you keep your back straighter reducing spinal stress.  A shovel with a plastic blade is lighter weight than a metal blade.  Consider a smaller blade to lighten the load.

6.  When lifting the snow filled shovel use the large muscles in your legs by bending your knees and hips.  Set your legs apart for a more stable base.

7.  Turn the whole body and then toss the snow.  If you twist and toss you are making the small back muscles do the work.

8.  If you can push the snow out of the way instead of lifting do so.

9.  Be sure to take breaks to give your muscles some time to recover.

10.  When you finished drink plenty of water and do the stretches above.

Your back will thank You!

Shovel your way out of back pain is a post from: Physical Therapy Services in Arvada, Colorado ~ Accelerate Physical Therapy

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