Introduction
My name is Melissa Schubert. I’m a physical therapist, and I’ve been practicing for over 20 years. I’m very passionate about preventive care and exercise.
Lifting
Introduction to Proper Lifting
I’m going to demonstrate two forms of lifts. One is a 1-hand lift for small items, and the other is a double-hand lift for larger items.
Let’s get started.
2-Hand Lift
- Stand with feet hip width or greater apart.
- Start down movement by moving hips backwards like you are going to sit in a low chair.
- This should allow you to reach reach box without rounding your back.
- Straighten hips and lift box in one movement.
Common mistakes are standing with feet close together and bending knees toward the box. This will put stress on knees and round back over box and can cause pain in the knees and back.
1-Hand Lift
- Place one hand on sturdy surface.
- Lift leg on same side.
- Have slight bend in standing leg.
- Pivot over hip to reach item.
Reverse to place item onto floor.
'Good Morning' Stretches
‘Good Morning’ Stretches
Today I’m going to demonstrate three “Good Morning” exercises.
Let’s get started.
Deep Breathing from Diaphragm
As abdominal, upper and lower back muscles get weaker, we develop rounded posture. This posture causes the muscles on the front of our neck and chest to shorten and tighten and make it hard to take a deep breath.
- Start sitting on a sturdy chair with feet firmly planted on the floor.
- Start inhale from lower ribs (diaphragm) not upper ribs (accessory muscles). Repeat 3–5 times.
- Next raise arms up and on the inhale like a “T” or “Y” exhale on the return. Repeat 3–5 times.
If you get short of breath, stop and breathe normally. It make take some time to build up to taking full deep breaths.
Front of Hip Stretch
If you have balance concerns, stand with you back near the wall or hand on firm surface.
- Place hands on waist with palms facing down.
- Movement of the hips forward is caused by contracting buttocks or glut muscles.
- This is a small movement. Repeat 3–5 times.
If you have pain in low back or neck, you could be arching your back.
Breathe normally through movement.
Wall Facing Angels
- Stand about a foot away from the wall and arms out to side like a “T”.
- Contact abdominal muscles as you lift your chest and mover arms up toward each other.
Inhale up and exhale down
If you have pain, decrease how high you lift arms and or take a half step farther away from wall.
Repeat 3–5 times.
Posted: 04/17/20
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