Information & Tips

Health Tip
Poor posture = neck and back pain.

Neck pain is often related to poor posture. If your job requires you to sit all day looking at a computer screen, then your head needs to be centered over your shoulders, and your back should be well supported.

Ten Tips on Stretching
Stretching can decrease stress, boost energy, reduce risk for repetitive injuries and enhance your physical fitness. Try to stretch on a daily basis. Here are ten tips on how to properly stretch:

1. Warm your muscles up before stretching by walking or doing other gentle movements.

2. Slowly increase your stretch as you feel your muscles relax. Don't bounce!

3. Hold each stretch for about 20 to 30 seconds.

4. Try stretching while in the shower, talking on the phone, reading e-mails, doing chores, or watching TV.

5. Stretch with a partner. Use one another for resistance, but be gentle.

6. Set reminders to stretch. Use your online calendar or your watch alarm.

7. Keep a copy of stretching tips and guidelines handy. Post stretches near your computer monitor and carry them with you so you can stretch wherever you are.

8. Breathe slowly and rhythmically as you stretch.

9. Use proper posture when stretching.

10. Start slow and stretch gently. Never stretch to the point of pain.

Fitness Fundamentals
Regular physical activity is necessary for the average, healthy person to maintain a minimum level of overall fitness. A sample of a simple exercise routine for one week is listed below, keep in mind everybody’s body has different needs.

Warm-up: 5-10 minutes of exercises such as walking, slow jogging, knee lifts, arm circles or trunk rotations. Low intensity movements that stimulate movements to be used in the activity can also be included in the warm-up.

Muscular strength: a minimum of two 20-minute sessions per week that include exercises for all the major muscle groups. Lifting weights is the most effective way to increase strength.

Muscular endurance: at least three 30-minute sessions each week that includes exercises such as calisthenics, push-ups, sit-ups, pull-ups, and weight training for all the major muscle groups.

Cardio-respiratory endurance: at least three 20-minute sessions of continuous aerobic (activity requiring oxygen), rhythmic exercise each week. Popular aerobic conditioning activities include brisk walking, jogging, swimming, cycling, jump rope, rowing, cross-country skiing or any continuous action sports like basketball or football.

Flexibility: 10-12 minutes of daily stretching exercises. This can be included after a warm-up or during a cool down.

Cool down: a minimum of 5-10 minutes of slow walking or low-level exercise, combined with stretching.

Articles
Below are helpful articles on common physical complications, provided by the American Physical Therapy Association:

Taking Care of Your Neck Pain
Taking Care of Your Shoulder
Taking Care of Your Back
Taking Care of Your Knees
Taking Care of Your Ankles and Feet
Good Posture

Links
For more information on physical therapy visit any of the links below.

American Physical Therapy Association
American College of Sports Medicine
American Medical Association
WebMD
SCAPTA

The information on this “Information and Tips” webpage is intended for informational and educational purposes only and in no way should be taken to be the provision or practice of physical therapy, medical, or professional healthcare advice or services. The information should not be considered complete and should not be used for diagnostic or treatment purposes without first consulting with your physical therapist. We accept no responsibility for the misuse of information contained within this website.