Back in Motion Gives Back Holiday Giving Tree

Now through Thursday, December 18th we will have our annual Holiday Giving Tree up in all three locations.

The gifts collected are for families who have been displaced from their homes due to domestic violence.  This year we are sponsoring five families through Family Crisis Services.

If you are interested in purchasing a gift for these families please stop by any one of our locations and follow the instructions on the tree.  Thank you for helping us help these families have a happier, healthier holiday!

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Gifts must be returned with the tag to Back in Motion by 5:00pm on Thursday, December 18th.  We ask that all gifts be left unwrapped so the mothers of these families can see the wonderful gifts and they can have the pleasure of wrapping them.  Additional donations will happily be accepted, no tag required.

Donations of wrapping supplies are also appreciated.

The Best Pillows and Sleep Position

Ever wondered how to find the perfect pillow?

Back in Motion’s Mary Kroth-Brunet joined the NEWS CENTER crew for a little pillow talk and shed some light on what the best sleep positions are.

 

Back in Motion Takes Part In SNAP Fitness’s Push-Up Challenge for Crystal

Crystal Goodwin was diagnosed with Mast Cell disease, a rare life threatening disorder.

She is Maine’s only known case of this disease. Crystal’s medications alone cost $300,000 a year, and her severe anaphylactic reactions have lead her to over 30 ER visits since she was diagnosed.

In October 2014 SNAP Fitness held a push-up challenge to help Crystal raise the $9,000 required to cover back to back deductibles. This goal will help pay for the medications that help keep her alive.

Crystal is a patient at Back in Motion Physical Therapy’s clinic in South Portland Maine, and has become part of our family. Employees gathered sponsors and took part in the push-up challenge to show their support for Crystal. We helped to raise $2,200. Here’s how it happened…

Stretches to Prevent Carpel Tunnel Syndrome or Ease the Pain!

 

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      Carpel Tunnel Syndrome is a condition when the median nerve is compressed in your wrist. Symptoms of Carpel Tunnel Syndrome can be numbness in your fingers, tingling or general hand weakness. “carpal tunnel is a narrow passageway located on the palm side of your wrist. This tunnel protects a main nerve to your hand and the nine tendons that bend your fingers” (Mayoclinic). Carpel Tunnel Syndrome can arise because of incorrect posture, over use of your hands, fracture or injury of the wrist and an improper work station setup. If you work at a computer all day make sure you are ergonomically setup. This will help prevent pain in the wrist but also the neck, shoulder, back etc. Your forearms should be parallel to the ground with your elbows at a 90 degree angle. Another tip if you work at a computer all day is to take a break every 30 minutes and if you forget to take a break set a timer on your desk :-). Stretch your wrist out, get some water and allow your hands to relax for a minute. If you have injured your wrist in the past you may want to consider a wrist splint to wear at night while you’re sleeping or during the day to help stabilize the muscles in a neutral position. By wearing a splint it will help you avoid over extending or flexing the wrist which can flare up the carpel tunnel and give you unwanted symptoms. If you notice taking breaks at work and the stretches only alleviate a percentage of the pain or symptoms but not all of the pain, go get a physical examination from a health professional and see what the next best step is for you! The two pictures are wrist stretches that can help prevent Carpel Tunnel Syndrome and ease the pain. Hold each stretch for about 30 seconds each 3 times and take care of your wrists! :-)

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Running Tips to Avoid Injury

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Going for a run, eh?  Whether a race or just for recreation, make sure you follow these tips to stay healthy and injury-free!

 

  1. Perform a dynamic warmup. This does not mean jogging a little slower for the first few minutes of any run. A dynamic warmup involves active movement of large muscle groups in order to wake them up and prepare them for the challenge of running. See examples below.
  1.  Stretch. After running, be sure to include static stretching. This means stretching out the muscles without active movement. For adequate stretching, perform each for at least 30 secs, twice. See examples below.
  1.  Cross train. A good warmup before and stretch session after aren’t the only tools in your injury-prevention toolbox. Cross-training is vital to keep your hips and core (abdominals and back) muscles strong. Try other forms of exercise like swimming, biking, yoga, and strength training to help stave off common running-related injuries.

 

Dynamic warmup exercises: high skipping, grapevine, squats, hip hikes, trunk rotations and leg swings.

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Static Stretches: hamstring stretch, hip flexor stretch,IT-Band stretch, and the piriformis stretch.

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 Cross Training Exercises: clamshells (for hip and glute strength), bridges, side lying hip abductions, towel scrunches (foot strength) and lots more!

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Thank you for your awesome advice and demonstrations Claudia Burns!

 

 

 

 

 

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-Jenna Willey

The Benefits of Swimming!

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                  Its summertime and we are fortunate to live in Maine where we have plenty of swimming options to cool off! From the ocean, to rivers, pools, and our many lakes we are able to take a dip just about anywhere. Not only is it refreshing to cool off, its fun to swim and it is also beneficial for our health. I know when I go swimming it feels good to flutter my feet in the water and after a little while I feel tired without realizing how much exercising I actually did.  By swimming in the water you have less pressure on your feet and joints but an increase in resistance from the water. Swimming is a great way to build muscle strength, stretch out any tight muscles, and gain more flexibility without putting too much stress on your skeletal system. Swimming is an aerobic exercise which means it is a cardio workout. Aerobic exercising helps lower bad cholesterol, strengthen the heart, and uses multiple muscles at once. “American Heart Association reports that just 30 minutes of exercise per day, such as swimming, can reduce coronary heart disease in women by 30 to 40 percent.” The general rule, depending on what swimming stroke you prefer, is for every 10 minutes of swimming you can burn from 60-150 calories. Wow, I bet the swimmers who are signed up for the 2014 YMCA Peaks to Portland Swim have been practicing for Saturday! The course is 2.4 miles long from Peaks Island to the East End Beach in Portland and occurs this Saturday, July 12th.  It’s going to be a fun event and an inspiring one too!  Go cheer them on, but if you’re busy try to go swimming this weekend and soak up all the great benefits!

 

 

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-Jenna Willey

 

 

 

 

Gardening With Less Groaning

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         It’s that time of year to plant and maintain the gardens but are you approaching your garden with proper body mechanics? Try to think about how you are positioning your body before weeding your garden all day. Are you bending over from the back or are you squatting down using your hips and knees? Save yourself from back pain and bend from your hips and knees. Try to remember to kneel down either on one knee or use your elbow for support in order to keep your back straight and core braced. Look above at the four options shown in the photo, they are all great gardening positions to avoid groaning! You may want to consider wearing knee pads or place a towel underneath your knees for more support. Another important aspect is to warm up before a garden session. Take a walk around the block, do some light arm circles and stretches. Try to be aware of how long you are out in the garden even if you can’t get enough of it; take a break, drink some water and change your position or project, so you stay loose and avoid soreness the next day!

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-Jenna Willey