Tuesday, July 3, 2012
Wednesday, June 8, 2011
SI joint and Core exercises
Single leg squat: 2-3 sets/ 15-25 reps/ 2-3x a week.
The lower the squat, the harder it is. Start off on a high surface.
Bridge and Hold on a swiss ball.
hold position for 30-60 seconds x 2 sets x 2-3 days a week.
Single Leg Bridge up
2 sets x 15-25 reps each leg x 2-3 times a week
Swiss ball single leg bridge
2-3 sets x 15-25 reps x 2-3 days a week
Swiss Ball hamstring curls
2-3 sets x 20-25 reps x 2-3 days a week
Basic Plank
hold position for 30-60 seconds / 2-3 sets/ 2-3 days a week
Single leg Plank leg lift
2-3 sets 15-25 reps 2-3 days a week
The ultimate plank
This is more advanced exercise and there are no need for crunches with this one. You'll see why!!!!
2-3 sets 10-25 reps 3 days a week
All of these exercise will help you stabilize your lower back and strengthen you legs. The exercises are by no means the only ones to help but I thought maybe some of the easiest to start with.
Take this advice as you wish, with out the help of a spotter or someone to correct your mechanics as you go through these exercises, we are not responsible for any injury that may occur.
Contact us for more information
817.308.9958
817.308.9958
Sunday, May 22, 2011
Preventative injury toolbox!!
Preventative injury toolbox!!
The most common phrase I hear from week to week is.........
"I don't how it happened."
As I ask those penetrating questions about your daily life and past, it becomes clear to not only myself but the person sitting in front of me that "they caused this over time, by neglecting to do the things you must do to prevent injury. I will say this is not always the case, it happens quite a bit.
Here's a quick reference guide.
1. sleep more: Sleep is the most over looked area of injury prevention. Sleep allows the body to recover from what ever you do.
2. check your bed: I know they are expensive but remember you spend more time in bed then you do any other activity through out the day. If your bed is over 5 years old and you wake up with a nagging pain, it might be time to change. You need support when you sleep!!
3. Corrective exercises: The way you use your body on a daily basis has a direct and indirect connection to the way your body feels. If you're using your body in a way that is causing discomfort, you must break the cycle and learn new ways to use your body. Seek out a physical therapist for specifics or find a highly recommended personal trainer or exercise physiologist.
4. Massage Therapy: if you made it this far without skipping to the question of the week, You know what I'm about to say. Getting a massage once a month or even once every two weeks does very little to counter act the immense stress you place on your body on an hourly basis. Look at it from a preventive injury stand point will help you put it in perspective.
5. Water and nutrition: Food and water are the gas to drive the engine. Next time your about to eat that fried chicken, think of pouring a pound of sand in the gas tank of your car. It's not going to help it run well.
If you need advice contact a local dietitian or research it your self.
All of these things take some effort on your part. Making life style changes are painful but they are well worth it in the long run. Stop putting things off you know you must do, and start today.
The most common phrase I hear from week to week is.........
"I don't how it happened."
As I ask those penetrating questions about your daily life and past, it becomes clear to not only myself but the person sitting in front of me that "they caused this over time, by neglecting to do the things you must do to prevent injury. I will say this is not always the case, it happens quite a bit.
Here's a quick reference guide.
1. sleep more: Sleep is the most over looked area of injury prevention. Sleep allows the body to recover from what ever you do.
2. check your bed: I know they are expensive but remember you spend more time in bed then you do any other activity through out the day. If your bed is over 5 years old and you wake up with a nagging pain, it might be time to change. You need support when you sleep!!
3. Corrective exercises: The way you use your body on a daily basis has a direct and indirect connection to the way your body feels. If you're using your body in a way that is causing discomfort, you must break the cycle and learn new ways to use your body. Seek out a physical therapist for specifics or find a highly recommended personal trainer or exercise physiologist.
4. Massage Therapy: if you made it this far without skipping to the question of the week, You know what I'm about to say. Getting a massage once a month or even once every two weeks does very little to counter act the immense stress you place on your body on an hourly basis. Look at it from a preventive injury stand point will help you put it in perspective.
5. Water and nutrition: Food and water are the gas to drive the engine. Next time your about to eat that fried chicken, think of pouring a pound of sand in the gas tank of your car. It's not going to help it run well.
If you need advice contact a local dietitian or research it your self.
All of these things take some effort on your part. Making life style changes are painful but they are well worth it in the long run. Stop putting things off you know you must do, and start today.
Wednesday, March 9, 2011
You must be Selfish!!
I generally speak from personal experience. Sometimes it's based on the experiences of working with you, or just my personal experience through life.
One fundamental rule that most of us have trouble with, my self included, is making time for ourselves. Time to relax, time to connect with those that we don't typically get a chance to see, or time for taking care of ourselves. We tend to everyone's needs first and if there is time left over, most of us just collapse.
We see time for ourselves as being selfish or a luxury that we can't afford.
Those of us that don't take time to relax, recuperate, regenerate, whichever adjective works best for you, will eventually hit a wall. Whether it's illness, injury, or mental breakdown.
This down time allows you to find fresh perspective on life, health, or family. It allows your body to heal. Most importantly, It allows you to bring the best of you to the table.
If you're not taking the time to take care of yourself, stop and ask this honest question.
Am I bringing the best of myself to the table today?
Nick
One fundamental rule that most of us have trouble with, my self included, is making time for ourselves. Time to relax, time to connect with those that we don't typically get a chance to see, or time for taking care of ourselves. We tend to everyone's needs first and if there is time left over, most of us just collapse.
We see time for ourselves as being selfish or a luxury that we can't afford.
Those of us that don't take time to relax, recuperate, regenerate, whichever adjective works best for you, will eventually hit a wall. Whether it's illness, injury, or mental breakdown.
This down time allows you to find fresh perspective on life, health, or family. It allows your body to heal. Most importantly, It allows you to bring the best of you to the table.
If you're not taking the time to take care of yourself, stop and ask this honest question.
Am I bringing the best of myself to the table today?
Nick
Wednesday, February 2, 2011
Self Aware Much?
I am simply amazed on the amount of people that ignore their body. This may sound like some new age crap or even just crazy but your body talks to you all the time. It tells you when you are hungry, thirsty, in pain, tired and so on. Just like anything else once the body starts talking to you it generally too late. you have passed a point and your body is tired of waiting on you.
You don't wait until your car starts sputtering to put gas in it. this is the same for the body. You can't wait until it starts talking to you to feed the engine.
We have grown to believe that making ourselves first is selfish. Let me be the first to tell you, it's not selfishness. Its survival. You must create a plan of action and STICK to it!!!
We recommend you eat on a schedule to help maintain your blood sugar levels. Avoid doing anything in excess. Drink 10/10 oz. of water today. I know what you're thinking " I'll be in the bathroom all day or I don't like drinking water." You're body will turn into a dry sponge than. Have you ever seen a dry sponge bend? Think of your muscles and joints when thinking of a dry sponge. Its better lubricated and makes you feel better over all.
A pain here and there? if you drive a car and I think most of us do, you may see little pieces of tires on the side of the road as you're driving. Like a tired that runs thousands of miles, gradually you chip away at it until you ultimately have a blowout. A little pain here and there is the equivalent of a worn down tire. You may think nothing is wrong but over time it gets worse and worse until you have to go see an orthopedic to tell you, "it's time for a tire change." The great news is there are people and websites out there that can guide you to maintaining the tires. Your professionals such as a physical therapist for strength and stability, Chiropractor or PT for your structural integrity(bones and joints) or Massage Therapist for your soft tissue manipulation (muscle relief).
The hardest part is acknowledging you have have a problem. Start there. Email me if you need a coach ;) have a great day.
You don't wait until your car starts sputtering to put gas in it. this is the same for the body. You can't wait until it starts talking to you to feed the engine.
We have grown to believe that making ourselves first is selfish. Let me be the first to tell you, it's not selfishness. Its survival. You must create a plan of action and STICK to it!!!
We recommend you eat on a schedule to help maintain your blood sugar levels. Avoid doing anything in excess. Drink 10/10 oz. of water today. I know what you're thinking " I'll be in the bathroom all day or I don't like drinking water." You're body will turn into a dry sponge than. Have you ever seen a dry sponge bend? Think of your muscles and joints when thinking of a dry sponge. Its better lubricated and makes you feel better over all.
A pain here and there? if you drive a car and I think most of us do, you may see little pieces of tires on the side of the road as you're driving. Like a tired that runs thousands of miles, gradually you chip away at it until you ultimately have a blowout. A little pain here and there is the equivalent of a worn down tire. You may think nothing is wrong but over time it gets worse and worse until you have to go see an orthopedic to tell you, "it's time for a tire change." The great news is there are people and websites out there that can guide you to maintaining the tires. Your professionals such as a physical therapist for strength and stability, Chiropractor or PT for your structural integrity(bones and joints) or Massage Therapist for your soft tissue manipulation (muscle relief).
The hardest part is acknowledging you have have a problem. Start there. Email me if you need a coach ;) have a great day.
Friday, November 19, 2010
The New Nick Hadl Clinical Bodywork Website
The NEW Website..Click on it and tell me what you think?
Friday, October 8, 2010
Massage a Patient with parkenson's disease.
I have a worked a few patient's over the last couple of year's. These patient's obviously exhibit signs of extreme tension in their extremities and upper cervical and thoracic spine.
The patient's that initially refused to take their med's obviously had an increase in tension. This caused me to increase the frequency of their sessions. Now it does not stop their shaking but what it does do, by increasing it from 1-30 minute session to 3-30 minute sessions a week, it increase the soft tissue relaxation we were looking for. In other words there was a marked increase in range of motion and less tension in the muscle tissue.
Working with the patients that are taking the latest medications were able to maintain range of motion and soft tissue relaxation with less frequency of 1-30 minute session a week.
I use 4 different types of massage in one session starting with either Neuromuscular massage which will actually stress the condition but does allow for increased range of motion or myofascial release to stretch the connective tissue. I usually finish each area with either Swedish or lymphatic drainage or vibrational techniques to calm the body down. This has been very effect for the PD patient's I have used it on. It may not work on everyone but don't be afraid to test out something you may think will work. Be sure to explain to your patient's ahead of time that you don't know what will happen, but informing them usually makes it run a little smoother.
Hadl98@yahoo.com
The patient's that initially refused to take their med's obviously had an increase in tension. This caused me to increase the frequency of their sessions. Now it does not stop their shaking but what it does do, by increasing it from 1-30 minute session to 3-30 minute sessions a week, it increase the soft tissue relaxation we were looking for. In other words there was a marked increase in range of motion and less tension in the muscle tissue.
Working with the patients that are taking the latest medications were able to maintain range of motion and soft tissue relaxation with less frequency of 1-30 minute session a week.
I use 4 different types of massage in one session starting with either Neuromuscular massage which will actually stress the condition but does allow for increased range of motion or myofascial release to stretch the connective tissue. I usually finish each area with either Swedish or lymphatic drainage or vibrational techniques to calm the body down. This has been very effect for the PD patient's I have used it on. It may not work on everyone but don't be afraid to test out something you may think will work. Be sure to explain to your patient's ahead of time that you don't know what will happen, but informing them usually makes it run a little smoother.
Hadl98@yahoo.com
Subscribe to:
Posts (Atom)