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

Cancer Sucks. Testimonials From Women Who Have Utilized TOPS PT! Week 4

Week 4: Testimonials
Physical Therapy continues to be a questionable treatment option for women who are post-mastectomy, augmentation, or with large breasts. It is highly misunderstood where physical therapists can enhance the recovery process and help to minimize pain. In the past, it was believed that PT was too aggressive for this type of procedure; however, at TOPS, we have shown multiple times that we understand the recovery process and how to be a catalyst for faster, safer recovery.

Here are some of the testimonials of women who have utilized our physical therapy techniques, and their personal road to recovery:

Undergoing any major surgery usually requires some sort of physical therapy to regain normal life. Normal life for some may not include exercise and adventures but for many of us it does! As a competitive swimmer, lover of bikram yoga and pharmacist, I need my brain and body to be in pristine condition for best performance. My personal goals and patient’s lives depend upon it. Being genetically predisposed to having a 90% chance of breast cancer and 50% chance of ovarian cancer, I knew the best choice for me was to prevent my breast cancer by having a double mastectomy. This came with reconstruction and 4-6 weeks of inactivity besides walking. In order to restore normal life, I sought the expertise of Amy and Chad at TOPS. Since the new implants pull on your muscle you want to prevent forward rotation and injury to the shoulder, or extra weight and pressure on the spine. Having a strong core and the manual techniques from TOPS helped me regain my pull-ups and all around ability as a swimmer within 6 months of surgery. I would not be where I am today without them. The staff and experience are TOP notch!

-Lindsey U.

Over a year ago, I was diagnosed with a cancerous nodule in my breast. Rather than worrying, I decided to have a double mastectomy, which I thought was going to be an easier process than I discovered it was. Both physically and emotionally. I sought treatment from Amy after my removal surgery, while I was going through my emotional rollercoaster. Amy helped me regain the ability to reach the top shelves in my cabinet and do my hair. After many tearful PT appointments, she supported my decision for a replacement, which I was not initially going to get. This was a longer process than I had imagined, but Amy helped me through it all. My breast tissue was uneven, so my implants were uneven. As you could imagine, this took again, more emotional toll than I was prepared for. Amy helped me regain my shoulder strength and mobility, not to mention my confidence. I am forever indebted to Amy and will always have a place in my heart for her.

-Dawn B.

Many years ago, I had a boob job that I have now learned is more than I should have done. I started getting really bad headaches, neck pain, shoulder pain, and pain into my arms. I thought it was carpal tunnel and migraines, and many doctors told me the same. I also was told I needed surgery on my neck. My daughter got treatment from Amy and Chad, so I decided to see if they could help me. I never thought it could be from the weight of my boobs, but it seems to be the case. Amy and Chad have worked on my back and neck to help take away that pain. They stretched my chest and sometimes used the awful blue scrapers on me too. In the end, it really helped with my pain. I now know that if I decide to do surgery, I will only get my boobs smaller and not mess with my neck or spine like other doctors told me to do. I appreciate their honesty and willingness to go against what I believed to be my problem.  

-Karen J.

Cancer Sucks. Recovery Doesn’t Have To. Let TOPS Help! Week 1

October is most importantly, Breast Cancer Awareness and Prevention Month. It also happens to be National Physical Therapy Month. Therefore, we felt it was appropriate to integrate the two and make a blog series based on how the two can integrate. It may seem a bit personal and private, yet it has extreme relevance on females dealing with shoulder pain, upper and lower back pain. This series will focus on surgical interventions of breast tissue and how physical therapy can help alleviate some of the associated pain symptoms.

Masectomy

Cancer is a scary topic and it brings with it a lot of uncertainty. Breast cancer occurs as a result of gene mutations and uncontrolled cell growth that can invade surrounding tissue in the chest wall including lymph nodes, areolar ducts, muscles that lay beneath the breast, as well as the ribs. If the cancer metastasizes (travels) too much or growth is out of control, then invasive surgery (Mastectomy) may be required to remove the cancerous cells as well as the surrounding tissue: lymph nodes and ducts and possibly musculature in some extreme cases.

Mastectomy presents challenges for any patient undergoing recovery because the tissue structure of the shoulder and breast region has been surgically altered, not only requiring healing of the surgical site, but also limitations of ROM dependent on the type of mastectomy and phase of healing. The most common and well researched mastectomy procedures are quite invasive.

Least to most invasive:

  • Total (Simple) – removal of all breast tissue, including: nipple, areola, & most skin
  • Modified Radical – all tissue removed in a Total (simple), along with lining of some chest muscles, lymph nodes in the upper arms, neck, and armpit.
  • Radical – all tissue removed in a Modified Radical mastectomy along with all lymph nodes and all chest muscles. (This type was most common for many years but is not rarely used unless the metastasis of cancer has spread through chest muscles).

There are some newer procedures that are less invasive and more sparing than even the Total mastectomy.

  • Skin-sparing & Nipple-sparing: these procedures allow for keeping as much superficial skin while removing the underlying pathologic tissue.

Although these methods may be riskier and not as researched, it allows for the patient to keep more of their body intact and keep their human dignity, which is important for any medical procedure.

Post-Mastectomy surgery, patients can suffer from lymphedema, swelling, phantom pain, range of motion, and strength deficits that physical therapy is very effective at improving.

What about Physical Therapy?? Can it help?? My doctor said I didn’t need to go, so should I??

These are questions we are asked frequently after a mastectomy. It is not well understood what a PT can do, if anything at all. However, from experience, as the testimonials will show in a few weeks, it absolutely can help.

PT can help post-mastectomy surgery by helping to minimize scar tissue build up. The surgical procedure is intimately related to the muscles of the chest and shoulder, which will get very tight, especially when someone is sitting with their shoulders forward. PT will help to lengthen those tissues and minimize the pulling feeling. It will help with shoulder pain, or minimizing the looming shoulder pain that almost always occurs. PT will also help to minimize back pain that starts since the individual is usually rounded forward, in a slouched posture, much worse than normal.

Furthermore, post-mastectomy, many women suffer from lymphedema issues in their hands and arms. There are specialists who are trained to help minimize this swelling and pain associated with swelling. There are many people and services here for your needs, please allow us to help you find who you are in need of!

In the upcoming weeks, we will discuss the anatomy of reconstructive surgery or enhancement surgery, and the general PT effects with that. Then, we will follow up with a much more intensive PT treatment blog. Followed by testimonials and personal experiences.

If you have any input or questions, please let us know. We are always here to help!

Cancer Sucks. Recovery Doesn’t Have To…Let Us Help!

Resource:

  1. Mastectomy

Should Kids Play Multiple Sports or Not?

One of subjects that is getting to be a hot topic is looking at our kids in playing sports. The debate is whether or not they should just play one or play multiple sports. TOPS opinion would be to play multiple sports and here is why:

  1. Potentially reduce the risk of overuse injuries.
    Playing the same sport year-round trains the same movement patterns which leads to muscular imbalances and asymmetries. Take a pitcher or a thrower for example and have them throw year-round at high level. Their shoulder or elbow takes on maximal torque and then eventually the soft tissue and/or ligaments wear down and become injured.
  2. Playing multiple sports keeps kids drive and passion up longer.
    Kids lose their drive they grow tired of things quickly (because they are kids) when they play only one sport. Playing multiple sports allows them to play a sport for a period time and then get an opportunity to hit the reset button and begin something else. Not only does it shift gears completely it allows them to get hungry again for the sport they just finished because they will probably get tired of their next sport.
  3. Can actually become an “Athlete.”
    You can make an argument for a person who plays one specific position year-round that they are not really athletes. They are only good at their one specific sport and even further, one specific position. Playing multiple sports allows you to train different movement patterns, which will constantly challenge your body. This will allow your body to become stronger and more athletic.

These are just a few reasons as to why we strongly believe kids should play multiple sports as long as they can.

Benefits of Yoga

Many of you are probably familiar with yoga or have seen it available at different gyms and studios. This blog will explain a little about the history, types and benefits of yoga. We will also introduce a few of our favorite stretching poses for the back. Stay tuned for additional blogs addressing poses for strength and balance.

First, a little history. Yoga is a 4,000 year old practice developed to enhance physical and emotional balance by tying breath with movement. The breathing techniques are called pranayamas and the movements or poses are called asanas. Typical types of yoga you might see around town are Vinyasa yoga, Power yoga, Hot yoga and Iyengar yoga. The fundamentals of these different types are developed from Hatha yoga. The core components of Hatha yoga include postures, breathing and meditation. The subtypes mentioned above, typically have specific focuses. For instance, Vinyasa follows a particular sequence of poses coordinated with an inhalation and exhalation. Iyengar yoga is a practice of precision where proper alignment is the main focus. Hot yoga is practiced in a heated and humidified environment usually involving a specific sequence of poses. These are only a few of the numerous subtypes, but you can be certain no matter the type, you will reap the benefits.

What are the benefits of yoga? Yoga improves postural control and balance. Yoga has also been shown to increase strength and endurance. Let’s not forget those psychological benefits like decreasing pain and depression. With all these benefits, let’s try some yoga!

Rabbit Pose

  1. Begin sitting on heels with thumbs on outside of feet. Feet can be extended or flexed.
  2. Roll the spine forward bringing the crown of the head as close as possible to the knees. If you are unable to hold the heels you can utilize a strap.
  3. Pull on the heels to lift the hips, rounding into the spine, gently pressing into the crown of the head.
  4. Hold for 5 slow inhalations and exhalations. With each inhalation lift the hips. With each exhalation pull on the heels to round the spine even more.

Benefits: Improves mobility of spine and back, decreases pressure of the neck and back, decreases depression and insomnia

Child’s Pose

  1. Kneel on the floor, big toes together
  2. Sit back on your heels and separate knees to hip-width apart
  3. Exhale bringing your forehead to the floor in front of you.
  4. Place the hands outstretched in front of you or down by your sides.
  5. Hold for 5 slow inhalations and exhalations. With each inhalation reach forward with your fingertips. With each exhalation push back with your hips, bringing your seat closer to your heels.

Benefits: stretches low back, hips and thighs, increased blood circulation to head, calms mind and body, helps reduce fatigue

Supported Bridge Pose

  1. Lie on your back, feet flat with a yoga block nearby.
  2. Extend your arms down to your sides.
  3. With feet parallel, press down into the soles of the feet and lift the hips off the floor.
  4. Place the block underneath the sacrum in a comfortable position.
  5. Stay in this position for several minutes. Come out of the pose if you experience any discomfort.
  6. When finished, press into the feet and lift the hips to remove the block and slowly lower to the floor.

Benefits: Reduces anxiety, fatigue, low back pain, headache, insomnia, decreases menstrual discomfort

Astym® Therapy Shown Effective in the Treatment of Tennis Elbow

OFFICIALLY SAY GOOD-BYE TO YOUR TENNIS ELBOW!

“A controlled clinical trial showing the effectiveness of Astym (R) treatment for tennis elbow was presented at the American Society for Surgery of the Hand’s annual meeting. The study showed that Astym treatment was an effective tennis elbow therapy by resolving 78.3% of chronic lateral epicondylitis (tennis elbow) cases. This figure is consistent with the 80.9% resolution rate for chronic lateral epicondylitis (tennis elbow) that was contemporaneously reported in the national outcomes database for Astym treatment. This correlation demonstrates the reliability of the Astym outcomes database.”

More support for Astym therapy has just been published. A large, randomized clinical trial showing Astym therapy to be highly effective for tennis elbow, and also demonstrating Astym therapy’s impressive efficacy on recalcitrant tennis elbow, has just been published in a peer-reviewed journal.

This large scale clinical trial demonstrating the effectiveness and safety of Astym therapy gives even more reason for referral sources and patients to seek out certified Astym providers. Large controlled clinical trials are very important contributions to the literature, and we are pleased that Astym therapy has joined the rare, elite rank of treatments that have quality clinical trials supporting effectiveness and safety.

Please feel free to download and share this clinical trial: https://peerj.com/articles/967.pdf

You don’t have to live with chronic pain! WE CAN HELP!

ASK US ABOUT OUR ASTYM THERAPY AND GET SET UP WITH AN
ASSESSMENT AT: www.TOPSPhysicalTherapy.com OR Call: 602-826-0037

Tricks and Tips to be in Tip TOPS Shape

With the fabulous weather we have in Arizona, everyone is in search year round of a quick fix to become bikini ready/shorts ready/fit. Since consistency is key to creating the body we all desire, we have created a workout schedule for you to follow throughout the week to keep your exercise sessions exciting and to keep your body guessing. By sticking to our plan, you will not have to worry about being “TOPSless” at the beach and pool this summer!

Move It Monday
We like to move it, move it to start our work week out right. Aim for 45-60 minutes of steady state cardio or 20-30 minutes of HIIT (high intensity interval training) outside, on a treadmill, on a bike, or in the pool. Spend some time before or after your workout meditating so you are mindful of your week ahead, and prepare yourself for all the workouts during the week by setting out all your exercise outfits so you will be sure to stay on track!

Tone It Up Tuesday
Use today to tone and sculpt your beautiful body. Try out our sample workout for a quick strength training session..

Warm Up:
Row 1000 M or Run 800 M; complete 3 rounds: 5 pull-ups, 10 push-ups, 15 squats

Strength:
Back or Front Squat 4 sets x 8 reps
Unweighted Bulgarian Squats 4 sets x 10 reps
Box Jumps 20-30″ 4 sets x 10 reps

METCON:
Complete “Annie” workout for time
50-40-30-20-10 rep rounds of: Double Unders and Sit-ups
If you cannot complete Double Unders with the jump rope, perform twice the amount of single jumps for each round

Work It Out Wednesday
You have made it to hump day, but we still need to work, work, work, work, work today! Get out of your comfort zone today and try a new workout class or mix up your regular routine to keep your body guessing. Strive for 30 minutes of cardio and 20 minutes of stretching, core work, and/or meditation. Some of our favorite abdominal exercises include: planks, side planks, Russian twists, bicycles, v-ups, and scissor kicks. Focus your stretches on the hip flexors, piriformis, hamstrings, and calves, and spend at least 5 minutes performing a mindful breathing exercise to slow down your heart rate and calm down your autonomic nervous system.

Throw It Down Thursday
We like to get after it on Thursdays, so be prepared to get your sweat on. Follow our thirsty Thursday workout, and your body with thank you when you are done!

Warm Up:
3 rounds: Run 400 M, 20 KB swings, 15 jump squats, 10 DB rows each arm

Strength:
Bench Press or Inclined Bench Press 4 sets x 8 reps
Resistance Band High Row 4 sets x 12 reps
OH Plate Carry 4 sets x 50 M
KB Farmer Carry 4 sets x 100 M

METCON:
Complete “Fran” workout for time
21-15-9 reps of: Thrusters (front squat to push press) and Pull-ups
Suggested Weight for Thrusters: Men = 95 lbs; Women = 65 lbs

Cool Down:
Couch stretch for 2 minutes on each side

Fit It in Friday

Although everyone is excited for the weekend, do not forget to squeeze in a short 25-45 minutes of cardio or HIIT and at least 5 total body exercises. We know you are all busy and you are tired from the long week, but fitting in a short workout is always better than skipping it. You can do this!

HIIT Workout – repeat cycle 3 times through and rest as much as needed between rounds
  • 1 minute of squats
  • 1 minute of push-ups
  • 1 minute of mountain climbers
  • 1 minute of bench dips
  • 1 minute of burpees
  • 1 minute of crunches
  • 1 minute of jumping lunges
  • 1 minute of planks

Total Body Exercises – choose from any of the following, and complete at least 3 sets of 12-15 reps. Feel free to use your imagination and combine any exercises to challenge the body and increase the complexity of the exercise.

  • Squats
  • Walking Lunges
  • Push-ups
  • RDLs
  • Kettlebell or Dumbbell Swings
  • Step-ups
  • Bicep Curls
  • Sit-ups
  • Lateral Lunges
  • Thrusters (Squat + OH press)
  • Lateral Dumbbell Raises
  • Dumbbell Rows
  • Single leg sit to stand
  • Lat pull downs
  • Bench press
  • Box Jumps

Slow It Down Saturday
It’s the freakin’ weekend! Take today to perform a long, slow run and to spend some time outdoors walking, biking, or hiking. Shoot for 30-60 minutes of cardio today, followed by some much needed stretching and a brunch date with friends. Life is all about balance, so make sure you are taking time to play as hard as you work!

Stretch It Out Sunday
Sunday is your recovery day! Make sure you get at least 8 hours of sleep tonight, and if you feel like doing something active, opt for a slow recovery walk, foam rolling, or a yoga session. Use the day to prepare all your food, your workouts, and yourself for the busy week ahead!

ARE YOU READY FOR YOUR WORKOUT?

Do you feel like hitting snooze and skipping your workout?!? Make sure to follow this readiness assessment every morning and ask yourself the following 3 questions:

  1. Did I sleep for 7 hours?
  2. Do I desire to train?
  3. Am I in a good mood?

If you answered “No” to 2 out of the 3 questions, you should probably consider skipping your training session for the day in favor of 30-60 minutes of walking. Take the time to listen to your body – it is usually trying to tell you something!

For more information about workouts, rehabilitation, wellness, and health, visit www.topsphysicaltherapy.com and check us out on Facebook, Instagram, and Twitter. Or if you have a specific question comment on Facebook!

Pregnancy & Physical Therapy 101 – Week 5

Over the past 4 weeks, we have presented you with some basic information for pregnancy and return to activity after pregnancy. Every person is going to be different, and this is purely based on research and experience. Today we are completing this series with more technical information and with some of our resources.

If you would like more information, please contact us, so we can help you individually.

Pelvic floor research:

The overall pelvic floor muscle group has 4 primary functions:

  1. They are supportive and hold your organs up,
  2. They include sphincter muscles to prevent urinary and fecal incontinence,
  3. They contribute to sexual arousal and performance,
  4. And they assist in lumbopelvic stability

Pregnancy and delivery can lead to pelvic floor dysfunction

Think of what can happen if the pelvic floor no longer performs its vital functions well. If the organs of the pelvis are not well supported against gravity and cushioned against pressure, they literally begin to drop. This is known as pelvic organ prolapse.

  • Pelvic Organ Prolapse
    • Parity increases risk (Buchsbaum et al. Obstet Gynecol. 2006)
    • Found in 44% of parous women aged 20-59 (Samuelsson et al. Am J Obstet Gynecol. 1999)
    • Urinary incontinence
    • 4% greater in primiparous women (MacLennan, et al. Br J Obstet Gynecol. 2000)
    • 5-6 times more likely with vaginal delivery (Altman et al. Obstet Gynecol. 2006)
    • Reported by 25-75% women postpartum (Gregory, & Nygaard. Clininal Obstet Gynecol. 2004)
  • Dyspareunia
    • Pelvic floor muscle spasm and/or scar tissue following an episiotomy (MacLennan et al. Br J Obstet Gynecol. 2000)

If the superficial sphincter muscles grow weak or are impaired by labor and delivery, women may experience difficulty with evacuating and/ or retaining the contents of their bladder or bowel. This is known as incontinence.

If the pelvic floor muscles that power sexual activity grow weak or are impaired, sexual activity may become painful. This is known as dypareunia. This is not an end-all, be-all symptom. This is something that can be helped!

There is an abundance of information that has been provided over these past few weeks…ultimately, if you are unsure, please contact us, as we would love to help you with your individual needs!

And ultimately, congratulations on your new baby!!

Pregnancy & Physical Therapy 101 – Week 4

Don’t just take our word for it! Here are some success stories from new mommies who have utilized our services and have had improved symptoms, both during and after pregnancy. If you are feeling pain, discomfort, or are afraid to start working out, please do not hesitate to reach out to us! We are here to help 🙂

Pregnancy PT recommendation – I’ve been going to TOPS since its inception, the staff and I have been through a few surgeries, This time we took on pregnancy. Having had 2 shoulders, double mastectomy with reconstruction and a back surgery, I knew my body would need help on this 9 month journey. I didn’t want to do any damage to my joints or have undue stress on my back. As an avid swimmer gaining 30 plus pounds is a whole change and shock to my body. I would go in 1-2 times per week for maintenance therapy. As my weight increased and belly grew my pain and tightening of muscles would shift too. Amy and Chad were able to keep my pelvis in alignment, and break up my tightening fascia to allow me to continue to exercise at a high level. They also had programs designed to adjust with my progress. A very strong core and pelvic floor is key to a healthy pregnancy. I wanted to maintain these key muscle groups to reduce unnecessary stress on my low back, shoulders, and hips. Furthermore, pregnancy is full of leg cramps! Add working out on top and you are primed for the worst cramps of your life. As a pharmacist, I was taking my full vitamin regimen with extra calcium and magnesium to help with these cramps. You also can’t do too much salt when pregnant or you will swell. Again, my weekly PT sessions worked on my legs and the cramping was reduced. I can’t say enough about the staff at TOPS. I love them!

-Lindsey B.

At the beginning of my second trimester I started to have pain in my back and hips. Thinking this was normal pregnancy pain I just dealt with it for a few months. Finally, it got to the point where my belly brace was no longer helping and I went to see Amy at TOPS. She did a few manipulations, re-positioned my hips, and showed me some stretches which my husband could help with at home. This one appointment saved me lots of pain throughout my third trimester and I wish I would have gone in sooner. They even helped me after my C-section, with some strengthening moves, to build my core and pelvic floor back up. I defiantly recommend them to all of my pregnant friends now!!

-Ruth P.

To all of the new and soon-to-be-moms, hope this article helps! I’ve been working with my therapist to strengthen my core postpartum, but have been surprised that many women just jump into a workout routine without any help. Who knew crunches can be bad postpartum?? I didn’t, until I spoke with my therapist. Here is another article that supports and breaks down the benefits of physical therapy for new moms!

-Jenny B.

Abdominal Rehab article from Baby Center:
https://www.babycenter.com/0_abdominal-rehab-tone-your-postpartum-belly_10419294.bc