Elevation Physiotherapy | Blog
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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...

As a Physiotherapist, I see people who have pain.  Together we work on strategies to help that pain and get to the root of the problem, and often for a period of time I will ask people to limit certain activities, but the big picture is to get someone back to full function and have no limitations.  Once people are on the road to recovery, then often yoga can be beneficial as part of the solution! Here are 4 reasons...

Maybe a better question would be who CAN’T benefit?  No, really… with life’s ever-moving flow and the list of “to-do’s” growing, how do you have time to catch your breath, or at least appreciate the little things?  It’s hard to live in the moment when there is limited time and a million things to do. Research shows that meditation techniques can calm your nervous system by connecting your brain with your breath and your body.  It isn’t the absence of thinking-- that isn’t possible.  But it is trying to train your brain to let go-- let go of doubting thoughts and self-critique and learn to accept just being. When your brain wanders, just come back to the breath. Many people don’t start meditating because they fear that they will be bad at it. The main focus of meditation is breathing.  If you can breathe, you can meditate.

  A diastasis recti (DRA) is the gap in the abdominal muscles that occurs during and after pregnancy while your body accommodates for your growing baby.  Here’s some new information that is emerging   The size of the “gap” in the rectus abdominal muscles is not clinically relevant: really?  This distance is what has traditionally been measured to determine the presence of the DRA, but now what is seen as more relevant is measuring the tension through the linea alba (connective tissue...

Once you're feeling better and don't have particular pain, you can try these two exercises that target the deep back muscles.  They shouldn't be painful, but rather just challenging for your muscles to do several repetitions or hold for awhile.  If either exercise is creating pain, check with your Physiotherapist to make sure they are appropriate exercises for you!  Enjoy! [video width="400" height="224" mp4="http://elevation-physio.com/wp-content/uploads/2017/12/Video-5-back-strengthening.mp4"][/video]...

It is surprising to many people to learn that your back muscles are likely not the cause or driver behind back pain.  Your brain recognizes that pain is not normal and can go into "protective" mode and the muscles can spasm or not work normally as a result, but they are not often the cause of the issue.  Check out this video below to explain more: [video width="400" height="224" mp4="http://elevation-physio.com/wp-content/uploads/2017/12/Video-4-Back-muscles-are-not-weak.mp4"][/video]...

We all know that there isn't likely one movement or exercise that is appropriate for everyone, but the "sloppy" push up can be helpful for many people.  People tend to sit slouched and spend WAY too much time with their spine rounded forward, so this is a nice movement to get out of that, and nothing you happen to do in your day puts your back near there unless you make a point of it! Remember, the "sloppy" push up should...

Thanks for the mention in this article for https://www.rodalesorganiclife.com/ It's important that every woman who has had a baby learn about a diastasis recti and gets checked to see if they have one.  There's much that can be done to help minimize a DR, but we need to keep this conversation going so women can learn about it and help to take care of themselves. https://www.rodalesorganiclife.com/wellbeing/diasasis-recti-after-pregnancy...