Young Female Athletes Sidelined From Injury- Week 1

Why do we see so many young female athletes sidelined from injury?

Why do so many of these female athletes suffer the same injury? What are the most common injuries? Can we prevent these injuries? Why are we not doing more?

If you are seeking answers to any of the question above, then this blog series is for you! The purpose of this blog series is to go through some of the most common injuries, early identifications, and prevention of injuries for young female athletes.

My Background as a Young Female Athlete and How it Shaped Me Into The Physical Therapist I am Today:

First, I would like to share my background and why this topic is so important to me! My name is Ashley Burkhardt and I am a Student Physical Therapist at TOPS Physical Therapy. Since I was 6 years old, I grew up watching my aunt play catcher in collegiate softball at Northwood University, and was inspired by the athleticism and finesse of big time college players, as well as professionals like Jennie Finch and Jessica Mendoza. They all inspired me to start my own softball career as a catcher. In my career as a catcher I was fortunate enough to stay injury free but unfortunately, that was not the case for most of my teammates. I watched countless injuries happen both on and off the field and through poor training habits. Coaches and parents never seemed to know the root cause of why young female athletes were getting injured or even how to properly teach injury prevention.

Now fast forward eight years later, I have ended my softball career and entered my professional career as a physical therapist. I have recently started doing clinical rotations and am shocked at the amount of young female athletes who are getting injured due to poor mechanics, fatigue, strength deficits, and overall lack of knowledge of how to properly train in the weight room. I can see that these injuries are not only common in young female softball athletes, but within the female athlete population.

It is a shame knowing that high school female athletes are losing collegiate scholarship opportunities due to rotator cuff tears, shoulder impingements, low back pain…the list goes on. These injuries are serious and can be prevented if these young female athletes start a training program early on that is individualized to their needs and given by someone who is knowledgeable about windmill pitching mechanics and functional muscle training.

I hope this blog can serve as an informative piece, yet personable to what I have experienced. Enjoy!

Research Behind the Windmill Delivery:

It is important for not only the young female athlete to understand the mechanics behind the pitch, but it is pertinent for coaches and parents to know in order to help prevent injury. There have been many research studies conducted regarding windmill pitching, but the below study really stood out to me because it compared female athletes to male athletes and how the pitching mechanism involves different muscle forces.

The American Journal of Sports Medicine did a motion analysis and EMG study on seven female pitchers and the activation of the biceps brachii muscle during a windmill pitch and an overhead baseball pitch. Researchers found that the peak activation of the biceps brachii was significantly greater with a windmill pitch than an overhead throw. The highest activation of the biceps brachii being at the 9 o’clock phase of the pitch in which the pitcher is eccentrically contracting their arm and during the follow-through phase. With the repetitive contraction of the biceps, female athletes are more prone to anterior shoulder pain and shoulder impingements. Not only can physical therapy help prevent shoulder pain and impingement through osteopractic techniques, but it can provide evidence-based strengthening and flexibility programs to your athlete in order to prevent injury and ensure proper pitching mechanics.

Check out my blog next week to see a breakdown of the most common injuries and early identifications in young female pitchers!

Reference:

Hays, Graham. “EspnW — Florida Southern College Softball Players Carry Injured Eckerd College Opponent around the Bases after Game-Winning Homer.” ESPN, ESPN Internet Ventures, 28 Apr. 2014, www.espn.com/espnw/news-commentary/article/10848732/espnw-florida-southern-college-softball-players-carry-injured-eckerd-college-opponent-bases-game-winning-homer.

Idubijes L. Rojas, Matthew T. Provencher, MD, MC, USN, Sanjeev Bhatia, Kharma C. Foucher, PhD, Bernard R. Bach, Jr, MD, Anthony A. Romeo, MD, Markus A. Wimmer, PhD, and Nikhil N. Verma, MD. Biceps Activity during Windmill Softball Pitching: Injury Implications and Comparison with Overhand Throwing. The American Journal of Sports Medicine. 2009; Vol 37, Issue 3, pp. 558 – 565. https://doi.org/10.1177/0363546508328105. Accessed July 17, 2018.

Lower Body Workout Variations

Lower Body Workout Variations

Last week we asked if you were a frequent gym-goer or someone who is newer to the gym to see if you could benefit from upper body variations. This week we would like to share with you all some simple lower body strengthening exercises. We picked a few that we see people perform consistently at the gym. Especially for a beginner, we think it is essential to know some of the big muscle groups that are targeted before performing an exercise and the difference in modifications of each exercise. Use this as a general guideline when tweaking your exercise routine and regardless of your experience working out, always emphasize proper form.

Squat Variations

The squat is everyone’s favorite low extremity strengthening exercise. By adjusting the placement of the bar you can easily target different muscle groups. Keep in mind there will be overlap in muscles you strengthen with each variation and the muscles listed below are not the only muscles being used.

  • Back squat
    • High glute involvement
    • Ideally you want your trunk and tibia in line with each other. Try to not let your knees progress over your toes throughout the movement.

  • Front squat
    • More quad involvement
    • Placing the bar on the front of your shoulders, rather than behind your head, moves the center of gravity of the weight you are lifting forward. This is why your quads now become the chief mover rather than your glutes.

Lunge Variation

The lunge is one of the most versatile lower extremity strengthening exercises that we use consistently in physical therapy.  It is an extremely useful exercise to build frontal plane strength, which may of us lack. In addition, the exercise will strengthen some of the large muscle groups people focus on at the gym, including quads and glutes.

  • Forward lunge
    • More quad involvement
    • It’s ok to progress your front knee over your foot slightly with this exercise, but slowly control the motion and do not let you knee dive inwards

  • Backward lunge
    • More glute maximus involvement
    • Try to keep the front knee behind your toes and actively drive the motion through your hips

  • Lateral lunge
    • More glute medius involvement
    • This is a muscle that stabilizes your hips in the frontal plane and often times a muscle that is weak in the general population
    • When initially performing this exercise, do not use weight and keep your hands in front of you to counterbalance your hips going backwards

Deadlift Variation

The deadlift can be an extremely beneficial lower extremity strengthening exercise. It is easy, however, to perform the exercise with incorrect form and place high levels of stress on the low back. With all variations, think about keeping the shoulders and back engaged and core activated. The bar should always be as close to your body as possible.

  • Traditional deadlift
    • More glute activation here
    • Knees start bent and finished extended

  • Romanian deadlift
    • More hamstring activation here
    • Knees stay relatively extended throughout the movement
    • This is typically a more difficulty variation to perform, thus start with lighter weight and focus on proper form

Upper Body Workout Variations

Are you a frequent gym-goer? Are you new to the gym? If you answered yes to either question, then you could benefit from exercise variations. Why is that? The simple reason is, we all can benefit from variation in our training. (Variation in terms of training can mean intensity, volume, frequency, lifting tempo, exercise selection and so on).

Today we would like to share some simple upper body strengthening exercises. We picked a few that we see people perform consistently at the gym. Especially for a beginner, we think it is essential to know some of the big muscle groups that are targeted before performing an exercise and the difference in modifications of each exercise. Use this as a general guideline when tweaking your exercise routine and regardless of your experience working out, always emphasize proper form.

Push Up Variations
The push-up is an extremely functional and simple exercise that can easily be altered to train different parts of your body. Whether you’re a beginner or advanced gym-goer, knowing the different variations of the exercise can be useful when tailoring your workout and building full body strength. Regardless of alteration keep a neutral spine with chin slightly tucked.

  • Shoulder width
    • Targets deltoids>pecs>triceps
    • Focus on neutral spine throughout the movement
    • Hands slightly outside shoulder level

  • Wide placement
    • Targets pecs>deltoids>triceps
    • Hands should be further outside of shoulder level slightly above mid pec level

  • Close placement
    • Targets triceps>deltoids>pecs
    • Keep hands at or slightly inside of shoulders at level just below the pecs

Pull Up Variations

The pull up is another very functional upper body strengthening exercise.  The pull-up can be adjusted with arm positioning and grip variations to target different muscles in your body. Keep in mind however, the main muscle groups will include your lats, rhomboids, biceps, and forearm musculature regardless.

  • Wide and close grip
    • Back muscles (lats, rhomboids)>biceps>forearm

  • Open grip
    • More biceps activation here with less back and forearm activation

  • Closed grip
    • More forearm/bicep activation here with less back activation

Curl Variations

You’ve likely tried or seen people doing different variations of curls at the gym. All curls should not be considered the same however. With whatever variation you choose to perform, keep the shoulders back and down, keep a neutral spine and work through full elbow ROM.

  • Supinated (open) grip
    • Palm up
    • Targets biceps>medial forearm>lateral forearm
    • Be careful not to lose the palm up grip when lowering the weight.

  • Pronated (closed) grip
    • Palm down
    • Targets lateral forearm>biceps>medial forearm
    • This is typically a more difficult curl, so go down in

  •  Neutral grip
    • In-between an open and closed grip
    • Equal activation of biceps and lateral forearm (roughly), not much medial forearm activation here
    • weight and focus on form

National Athletic Training Month

Here at TOPS Physical Therapy we celebrate athletic trainers everyday, but each March it’s highlighted on a national level during National Athletic Training Month. To celebrate this month we would like to highlight the BEST athletic trainer, Chad Bohls! Chad, like all athletic trainers across America, deserves to be recognized for his commitment to helping people prevent injuries and stay healthy and active. These men and women go above and beyond to provide the highest level of care! We thank you all for your hard work and dedication. You guys have “our back”! It is our time to have yours, so with that said we are behind this initiative fully, as it helps spread awareness about the important work of athletic trainers.

In many ways, an athletic trainer can be synonymous with a PA in a traditional medical model. And Chad certainly fulfills his role as the “PA” for TOPS Physical Therapy. Chad has worked along side world renown physical therapists for the past 11 years and he has the knowledge of an honorary physical therapist. TOPS Physical Therapy wouldn’t be the same without him! Chad is an expert in manual work and excels at getting patients back to the life they want to live, whether it is a small tweak to their system or a full blown return-to-professional sport. And let’s not forget, Chad has endless movie quotes, South Dakota knowledge, sports trivia, and personality for days!

Athletic trainers are health care professionals. They are highly educated and dedicated to the job at hand and can be found in high schools and colleges, corporations, professional sports, military, performing arts and clinics, hospitals and physician offices. The BEST ATHLETIC TRAINER WE KNOW CAN BE FOUND AT TOPS PHYSICAL THERAPY! For all who don’t know, National Athletic Training Month is held every March in order to spread awareness about the important work of athletic trainers. This years slogan is “Compassionate care for all.”

And Chad certainly provides COMPASSIONATE CARE FOR ALL!

For more information please visit:

www.TOPSPhysicalTherapy.com/staff/

www.nata.org/about/athletic-training

25 Questions To Get To Know Chad

 

Treating YOU And NOT Just The DIAGNOSIS

There has been a topic we feel that we need to make very clear to our current and future patients regarding their care. TOPS Physical Therapy & Osteopractics is here to treat YOU as an individual, NOT as a diagnosis!

Although that can be considered a cliché statement, it is something we take to heart, believe in, and perform daily.

We have many people who call, text, message, and ask advice on a certain surgery or disease process, which trust me, we would LOVE to be able to give you everything in those avenues. However, there is still a personal touch required in this technology world. We are here to treat you as an individual and unique human being that you are.

Although you may get shoulder surgery for a certain diagnosis, or have knee pain after going down stairs, you are not the same as Labrum Repair surgery, patient #1,304,392.

YOU are a person:
who possibly has laxity versus stiffness;
who has a manual labor job versus a sitting desk job;
who enjoys Scuba diving vs knitting
who is a single bachelor vs a working mother with 5 children
etc…

Therefore, we refuse to follow an exact protocol of treatment and provide black and white pictures of exercises, and lump you together with every other “labrum repair” surgical patients.

WE TREAT YOU! We want to engage with you and learn all about who YOU are, so we can better treat your injury, prevent further injury, and ultimately serve you the best way we are able to do so.

What this means…you may have 5 friends who work at your office with the “same” surgery, or watch the NFL and see a quarterback playing again, or have a grandparent who is “back to normal in 5 weeks” and you’re not! Understand, there are 10+ routine surgical interventions being performed on shoulder labrums, and even if it is a “routine” surgery, the person it is being performed on, is different. Thus, even if you had the exact “same” surgical intervention as your buddy or grandparent, your healing time and life experiences are going to drastically effect YOUR pain relief, mobility, and eventual full return to all activities.

If you ever talk to an “expert” or get treated by a provider who is lumping you together with “everyone else who has the same thing”, run my friend. Run far away from them. They are assuming that YOU are exactly the same as the “average American”, but TOPS does not believe so. We believe you are a person, with your own history, and your own active future. We have treated, collectively, 100s of thousands of patients, and we have never seen two exactly the same. Not even with identical twins. Therefore, it is our goal to treat you as the PERSON you are, and not the “injury” or “surgical intervention” that you present to have on your initial evaluation.

At the end of the day… The TOPS Team is here to HELP YOU! We want to get you back doing the things you love. If you have any questions about injuries, workouts, job duties, or anything else, PLEASE FEEL FREE TO CALL US AT ANYTIME! You can reach us by: Phone: (602)826-0037,Text: (602)826-1825, AND Facebook:  TOPSPHYSICALTHERAPY.

 

How Do YOU Choose The Right Physical Therapy Clinic For YOU?

How do you choose the right Physical Therapy clinic for you?

Currently in this day and time with a saturated market, with Physical Therapy clinics everywhere, what factors into your decision on choosing where to go? You can go where your doctor refers you (ARIZONA IS DIRECT ACESS, NO DOCTOR REFERRAL NEEDED), where a friend/family member recommends, or just solely based off geographic location (check online reviews: Facebook, Google, Yelp, etc.).

Pick the RIGHT FIT for YOU:

We want to spend time on the ladder and talk about why choosing just based off location or referral may be short changing yourself. Here are a few questions to consider if you are currently in Physical Therapy or can think back to the last time you were. Is this clinic you are spending at least 4-6 hours per week performing more than 2 minutes of manual therapy on you? Are you doing the exact same thing every visit? Do you feel like it is a mill? Is there opportunities for you to really speak with the therapist and express how you are feeling or discuss your concerns? Are you unsupervised with your exercises? Did they tell you that you must go to this place because you are dealing with a workers comp injury? If you are answering, yes, to any of these questions, you may consider a change (it is YOUR RIGHT to go where ever YOU WANT).

Treating the Person and not the DIAGNOSIS:

Another thought to consider, is the clinician treating the person and not the diagnosis? Yes, there are standard protocols, but just like with everything else each person has a different background and a different need. A clinician must be able to recognize a person for example, who has a history of shoulder instability with chronic dislocations or subluxations, who undergoes a stabilization surgery that he/she may want to go slower than typical protocols to allow for more scarring and improved overall stability post-surgery. This is just one example, but it is another reason to go to a clinic where you are valued as person and not just a number. You want to build a relationship just like you would your medical doctor.

How T.O.P.S. Physical Therapy can help YOU:

T.O.P.S. Physical Therapy and Osteopractics is interested in building a relationship with you. Our staff is thoroughly trained and has significant experience in various treatment options, including manual work, ASTYM, dry needling, spinal manipulations, and corrective exercises, with the overall goal of DECREASING YOUR PAIN and helping you to RETURN TO YOUR ACTIVE LIFESTYLE AND DAILY ROUTINES.

Our clinicians provide individualized, hands on, full body physical therapy techniques designed to maximize muscle and joint function, core stabilization, and sports rehabilitation. We also offer these specialized physical therapy and training programs:

  • Manual Therapy
  • First Responder Rehabilitation
  • Sports Medicine
    • Sport-Specific Training Programs
    • Balance Training

Potential referring diagnoses may include, but are not limited to:

  • Neck Pain
  • Back Pain
  • Shoulder Pain
  • Strains, Sprains, and Tears
  • Joint Replacements
  • Pre-surgical Strengthening
  • Post-surgical Strengthening
  • Overuse Injuries
  • Exercise Training and Education
  • Carpal Tunnel Syndrome
  • Pregnancy-related Back Pain
  • Generalized Deconditioning

We are in central Phoenix at: 5353 N. 16 th St. Phoenix, Arizona 85016.

If you have any questions or want to know more about our services, please visit us at: TOPSPhysicalTherapy.com or call: 602-826-0037

Advanced Workout

Advanced Workout

The advanced workout routine incorporates the use of plyometric drills and various free weight workouts to give the participant a strength training routine that should also increase heart rate and challenge the cardiovascular system. Plyometric exercises are force-producing movements that incorporate multiple muscle groups and feature an element of coordination. Plyometric drills, in this routine, will involve jumping and throwing a weighted exercise ball. It is extremely important that the participant have good body awareness and a strong core, as these drills are challenging and can cause injury if performed incorrectly. It is also important to complete an active warm up before starting plyometric exercises. Use the following parameters below when performing the routine while also performing the exercises in the order they are provided to avoid fatigue.

Parameters
• Complete all four workout splits each week, ideally with one day separation between each workout
• Perform 3-5 sets of 8-12 reps of each resistance exercise.
• Perform 3 sets of 10-15 reps of each plyometric drill. Number of reps can be increased as you progress.
• Perform the exercise routine for 8 weeks. After this point, the workout will need to be adjusted for accommodation.
• On off days focus on cardiovascular exercises. Cycle, run, hike, elliptical, rowing, stadiums…whatever you enjoy and feel comfortable with.
• Perform a quick 10-15 minute cardio warm up prior to each exercise session.

A:

  • Box jumps
  • Landmine deadlift
  • Forward/backward lunges with barbell
  • Wall chest pass with weighted exercise ball
  • Battle rope circles
  • Single arm shoulder press with barbell in corner
  • Lawnmowers with dumbbell

B:

  • Scissor jumps
  • Back squat
  • Side lunges
  • Single leg step downs with dumbbells
  • Half kneeling side toss with weighted exercise ball
  • Upright row + overhead press (superset)
  • Skull crusher + close grip press with easy bar (superset)

C:

  • Skater jumps
  • Front squat
  • Single leg split squats with dumbbells
  • Overhead toss with weighted exercise ball
  • Bicep curls in half kneel
  • Pull up + dips (superset)
  • Low row with barbell

D:

  • Toe taps on box
  • Single leg press
  • Double leg deadlift with barbell
  • Nordic hamstring curls
  • Chops/lifts
  • Dumbbell chest press
  • Farmer walks

Intermediate Workout

The intermediate workout utilizes free-weights to a greater extent while still incorporating important machine exercises. Free-weights add an element of multidirectional stability and control that machine exercises usually do not provide. Ideally, the participant of this program has a little background with resistance training. This program works nicely as a progression from the beginner workout listed previously, as the beginner workout establishes baseline strength of key muscle groups. Use the following parameters below when performing the routine while also performing the exercises in the order they are provided to avoid fatigue.

Parameters:
• Complete all four workout splits each week, ideally with one day separation between each workout
• Perform 3-5 sets of 8-12 reps of each resistance exercise.
• Perform the exercise routine for 8 weeks. After this point, the workout will need to be adjusted for accommodation.
• On off days focus on cardiovascular exercises. Cycle, run, hike, elliptical, rowing, stadiums…whatever you enjoy and feel comfortable with.
• Perform a quick 10-15 minute cardio workout prior to each exercise session.

A:

  • Back squat
  • Dumbbell shoulder press
  • Low Rows with cable
  • Forward and backward lunges with dumbbells
  • Dumbbell flys
  • High row with cables

B:

  • Single leg split squat with dumbbells
  • Bench press
  • Single leg deadlift with dumbbell
  • Lat pull down
  • Dumbbell curls

C:

  • Leg press
  • Skull crushers with easy bar
  • Sidesteps with band
  • Monster walks with band
  • Lawnmowers
  • Leg extension

D:

  • Incline bench with dumbbells
  • Double leg deadlift with barbell
  • Calf raises
  • Shoulder flexion/abduction with dumbbells
  • Lateral lunges
  • Hamstring curls

Beginner Workout

This beginner workout series is designed for individuals who would like to start an exercise routine but have little experience working out at a gym. It involves simple and safe resistance exercises, which all can be performed on weight machines. The following parameters should be applied to the resistance exercises outlined below. In addition, perform the exercises in the order they are listed to avoid fatigue.

Parameters:
• Be sure to consult with a physician before starting a regular exercise routine.
• Start with workout A, take 1-2 days off, complete workout B, take another 1-2 days off, and complete workout C. Then repeat.
• Perform 2-3 sets of 12-15 reps of each resistance exercise.
• Perform the exercise routine for 8 weeks. After this point, the workout will need to be adjusted for accommodation.
• On off days focus on cardiovascular exercises, such as walking, hiking, biking, using the elliptical, arch trainer, or stair master.

A-B-C: With Equipment/Gym Access: 

A:

  • Walk 10 minutes
  • Chest Press
  • Leg press
  • Leg curls
  • Bike 10 minutes
  • Elliptical 10 minutes

B:

  • Elliptical 10 minutes
  • Overhead press
  • Hip abduction
  • Lat pull downs
  • Hip adduction
  • Curls
  • Walk 10 minutes

C:

  • Bike 10 minutes
  • Rows
  • Leg extension
  • Flys
  • Calf raises
  • Walk 10 minutes (on incline if looking for a challenge)
  • Elliptical 10 minutes

A-B-C: Without Equipment or Gym Access: (Go through series 2-3 times)

A:

  • 20 Bodyweight squats
  • 10 Push ups
  • 20 Walking lunges – 10 each leg
  • 20 Mountain climbers – 10 each leg
  • Plank-15 second hold
  • 30 Jumping jacks

After 2-3 sets, finish with 10+ mins of cardio (jump rope, stairs, bike, walk, jog, etc.)

B:

  • Step-ups-10 each leg
  • 10 Tricep dips
  • 20 Calf raises
  • 20 Bridges
  • 10 Burpees
  • Wall sit-30 second hold
  • Walk 10 minutes

After 2-3 sets, finish with 10+ mins of cardio (jump rope, stairs, bike, walk, jog, etc.)

C:

  • 20 Lunges (5 forward, 5 side)
  • 20 Single leg deadlifts-10 each leg
  • 20 Squats
  • 20 Shoulder taps-10 each arm
  • 20 Bicycle Crunch-10 each leg
  • Side plank-15 second hold each side
  • Walk 10 minutes

After 2-3 sets, finish with 10+ mins of cardio (jump rope, stairs, bike, walk, jog, etc.)

Fitness-Focused New Year’s Resolution? Here Is How To Start!

With the beginning of a new year upon us, we all have one thing on our mind: WEIGHT LOSS. How can we better ourselves to achieve our fitness goals this 2018? This is the time of the year when the gyms are packed and everyone is trying to find the next best weight loss scheme to help shed those extra holiday pounds. But, we all know, that come February, the crowds in the gym will die down and many of people will quit on their fitness goals and be left feeling defeated… Don’t let that be you!

First ask yourself: are suffering from old injuries, aches and pains? If you are, the gym should not be your first stop. You can use PT to kick-start your fitness goals and kick the aches and pains to the curb! While in PT you will receive exercise programs that can help you achieve your fitness goals and get you feeling better than before. That’s how you want to start off the new year!

The TOPS team knows that some of you will try to fight through the aches and pains, or maybe you don’t have any, and you just need a program. So, we have created three different programs (beginner, intermediate and advanced) to help you start your fitness goals! Next week we will start with beginner, so stay tuned!

We also have put together a few EASY suggestions that are FREE and you can start NOW! These three tips can help everyone stay on TOPS of their goals in 2018!

  1. Get Moving!– This is seemingly a no brainer, but we often forget that moving our body does not require a gym membership or several hours of our day. We can all add in extra cardio throughout the busy day by opting to take the stairs at work, to walk for 10-20 minutes during our lunch break, or to mix in some squats, lunges, or stretching every 1-2 hours at our desk or on our way to a meeting. Exercise is exercise, regardless of whether it is performed in one chunk of time or if it is conducted in short bouts throughout the day. So stay consistent with working movement into your life in some capacity or another and you will notice an improvement in your mood, your productivity at work, and your waistline.
  2. Meal Preparation– As the old saying goes, you cannot out train or out run a bad diet. We all try to find a quick fix to help stimulate weight loss, but instead of spending money on buying various weight loss products you should invest your time in good old fashion meal prepping at home. Plan on using one afternoon to shop and prep every meal for the week, which usually saves you time and money if you stick to eating your scheduled meals. By cooking meats in bulk and portioning vegetables, fruits, and healthy carbohydrates, you will be more apt to stick to the diet and less likely to overindulge. If you find yourself in a time crunch and you need a quick fix to avoid those ‘hanger’ pains, look for snacks that are high in protein with minimal ingredients. A good rule of thumb to follow is to opt for food choices with 5 ingredients or less (all of which you can pronounce), and be sure to look for snacks with no added sugars and no artificial colors or dyes.
  3. Relax– With the holiday hangover from all the hustle and bustle, it is important to remember to take some time for yourself and RELAX! All the stress from shopping, cooking, and hosting can really bog you down, so make sure you are allotting 7-8 hours per night for restful sleep. Not only is sleep important for mental clarity and total body rejuvenation, but it is also vital for hormone synthesis and hormonal balance. If you cannot find time to squeeze in 7-8 hours of sleep, make sure you are taking short bouts of time throughout the day to focus on performing mindful, diaphragmatic breaths to decrease your heart rate and return your body to homeostasis. Try it out: sit still and bring your attention to your breath. Deeply inhale through your nose for a count of 5 seconds, hold your breath for 3 seconds, and slowly exhale through your mouth for a count of 7 seconds. You should be able to perform approximately 3 diaphragmatic breaths per minute, and after 1-2 minutes you should notice a decrease in your resting heart rate.

For more tips and tricks on staying motivated and rejuvenated in 2018, come in and see us at T.O.P.S.! If you have any questions please comment on Facebook (we would love to help) or if you want to get scheduled feel free to call us at 602-826-0037, or book online at: www.TOPSPhysicalTherapy.com/contactus/