Elevation Physiotherapy | Practical Information
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Practical Information

Having a firm roll to support the natural curve in the lower back is a key way to prevent slouching in essentially any kind of chair.  Use it by keeping your butt close to the back, and pushing the roll down as far as it will go, then just relax back around it.  Initially it might feel intrusive since you aren't sued to it, but it's a feel you'll come to love! https://www.sbnation.com/nba/2018/7/27/17621974/lebron-james-lakers-lumbar-back-fashion-summer-2018 At Elevation Physiotherapy & Wellness, we love the lumbar...

So many people are using their phone, iPad or other devices so often through the day, and it can lead over time to soreness in the tendons of the thumb due to overuse.  This article from The Globe and Mail outlines a few thoughts on managing this pain, and different tactics to try with your devices.  If pain is ongoing, it is best to check in with your Physiotherapist, like the great ones at Elevation Physiotherapy, to assess your individual...

The group of muscles that make up the base of your core are collectively called the pelvic floor.  They are muscles like every other muscle in your body, they are just inside, so most people don’t give them any thought until they start to have a problem, like leaking(incontinence) or when the bladder or uterus starts to descend (pelvic organ prolapse). People often hear that they should strengthen the pelvic floor, but either don’t even know what muscles are involved, or...

No one has ever told me that they feel they have injured their (fill in the blank here) because they are too strong.  I agree with this article in The Globe and Mail on two tenets of strength training. I would also emphasize that form is important, and breathing is even more important, especially with core work.  Ideally with every exercise you want to perform a core breath, which is actively engaging the pelvic floor muscles as you exhale.  This manages...

Breathing is under-rated.  People who lift weights understand that it is important to breath when actually lifting the weight, since holding your breath can increase blood pressure or potentially cause a hernia.  It is important to breath with exertion to control the increase in abdominal pressure that happens. Women who work with a pelvic health physiotherapist after they have given birth learn to master core breathing, which is the same exhalation with exertion, but adding a pelvic floor muscle contraction with every exhale. “Core Breathing” is using your breath when you properly contract your pelvic floor muscles with movement.  You want to inhale, expand your belly and relax your pelvic floor, then when you exhale, lift and engage your pelvic floor muscles. Try these two exercises:

Gardening can be a form of exercise. Doing basic gardening tasks such as weeding, trimming

and raking can burn up to 300 calories an hour. It’s a good way to maintain flexibility and range of motion in your shoulders, hips and back, as well as building strength and endurance. Avoid pain and injury by starting with planned shortened sessions and gradually increase activities.

USE PROPER BODY MECHANICS When digging or raking, make sure your neck and back are fairly straight, and you’re not holding a position where you’re rounding forward—be upright, and use your legs to move around, not reaching over with your arms! Always bend from the hip joint to keep your back straight, and not from the waist.  When lifting, try to “hinge” from the hips and use your legs.

This article from Chatelaine hit the nail on the head:  every woman who has given birth, whether vaginally or by C-section, needs to take care of their pelvic floor!  Every woman needs to know how their body has changed, and what to do to get to a healthy core and pelvic floor. http://www.chatelaine.com/health/lady-bits/pelvic-floor-physiotherapy/?utm_source=nl&utm_medium=em&utm_campaign=che_daily...