508-660-1110 1333 Main Street, Suite G ∙ Walpole ∙ MA ∙ 02081 info@mwphysicaltherapy.com

Motion Works is happy to introduce our June Patient of The Month: Seamus. Seamus came to Motion Works PT after he underwent an ACL reconstruction surgery to his right knee.  He is a member of Merrimack College’s Division II Men’s National Lacrosse Championship Team.  Unfortunately, he tore his ACL in practice during the season and wasn’t able to compete in the championship game. “I’m just about 13 weeks into a 9 to 12-month recovery. My goal is to gain as much strength and mobility as possible, so I can get back to lacrosse next spring.”

Seamus spent the first eight weeks of his recovery doing rehab with the training staff at Merrimack.  Since returning home to Walpole for the summer he has been diligently attending physical therapy here at Motion Works .  Seamus’s treatments start with an active warm up on the bike.  He then goes through a series of foam rolling and stretching, before Mike does manual mobilizations of his knee cap and manual stretching.  He is currently performing a series of progressive strengthening and balance exercises while we wait for him to be cleared by his surgeon to begin running and jumping drills.   His motivation to return to lacrosse is apparent every day as he comes to his physical therapy sessions ready to work hard.

Seamus is also expected to go to the gym to ride the bike, stretch, and practice various exercises on his days off from physical therapy. Look for him throwing out the first pitch at Fenway Park next month as the Red Sox celebrate Merrimack’s National Championship win!

When asked if he would recommend Motion Works PT, Seamus is enthusiastic in his reply. “Absolutely! Every session of physical therapy is personalized by Mike. There is a new challenge every day to overcome, eliminating boring repetition that you might find elsewhere.”


If you or your athlete are recovering from an injury or experiencing any discomfort or pain, give Motion Works Physical Therapy a call at 508-660-1110, email Mike at This email address is being protected from spambots. You need JavaScript enabled to view it., or browse our website. Also check us out on Facebook and Twitter for more tips on staying injury-free.

I think we can all agree that sitting is pretty comfortable.  When you sit you use a lot less energy than when you stand or walk.  We’ve all been sitting our whole lives.  Chances are you are sitting right now when you read this.  I read everywhere that “sitting is the new smoking”. Research has linked sitting for prolonged periods with a number of health concerns, including obesity, diabetes, hypertension, heart disease and even anxiety and depression. So yes...in our modern world it appears that sitting IS the new smoking!

But is sitting really the problem? Or just in-activity? An analysis of 13 studies of sitting time and activity levels found that those who sat for more than eight hours a day with no physical activity had a risk of dying similar to the risks of dying posed by obesity and smoking.  It would seem that more moving contributes to better health. As a physical therapist, I have seen and worked with many patients who have problems from too much sitting.

And consider this: No matter how comfortable you are while seated, prolonged static posture is not good for your spine. You will lose mobility in your hamstrings, hip flexors, and mid-back. You will lose the ability to engage your core, as the chair is doing the work for you and you don’t have to use your core.

 

How can you combat this?

1.      Keep moving – get up often every 30 minutes. File something or get a drink.  Set a timer on your phone to remind you to stand or just stand while talking on the phone. If you have an Apple watch or other fitness device, you can set it up to remind you to move each hour. You will get a gentle tap with a message to move around.

2.     Get a standing adjustable desk. You’ve probably seen commercials for these types of desks. If they are out of your budget, you can also re-think a taller bureau or other piece of furniture and use that as a standing desk.

3.     Incorporate a few exercises into your day to combat the effects of sitting on your low back.

If you sit all day you are likely going to have flexed posture at your shoulders, tight hips and weak gluts.  To counter this, try these exercises throughout the day. 

 

Foam Roll Thoracic Extension

Purpose: Counter flexed posture at the shoulders

Plan: Lie on top of foam roll with it perpendicular to your mid back. Tighten your core so the movement comes from your mid-back, not your low back. Lean shoulders backwards towards the floor. Move the foam roll up your back, leaning backwards at each segment to mobilize your thoracic spine into extension. 

Hip Flexor Stretch

Purpose: Improve mobility of the hip and pelvis

Plan: Get into a half kneeling position. Place your knee on a soft pillow or cushion as needed. Stay upright and gently tuck your hips forward until you feel a stretch on the front of your hip and thigh. Avoid arching your back. Hold for 30 seconds and repeat on the both sides.

Scapular Squeezes

Purpose: Facilitate your scapular muscles       

Plan: Sit or stand.  Draw your shoulder blades back and down. Hold for a few seconds. Repeat.

Bridging

Purpose: Facilitate your glut muscles

Plan: Lie on your back with your knees bent, feet flat.  Raise your hips off the floor and squeeze gluts. Avoid hyperextending at your back.Hold a few seconds. Repeat.

These exercises are really just the basics. You may need exercises more specific for you and your posture. We here at Motion Works Physical Therapy are available to help you and create a program specific to your unique needs. Visit our website or call 508-660-1110 to make an appointment.

Michael Wezel

All this marketing and blogging stuff is new to me. I was advised to keep trying....here it goes!!!! I guess the 1999 Suffern High School Year Book Committee didn't know how to spell "hurdle."

When I was 16 years old, being a runner defined me. I was so passionate about being a good hurdler and sprinter. I was good at it and it made me happy. Running gave me a sense of purpose and self-worth.

I ran every day. I was always jumping over things, sprinting down the hallways at school, and running at track practice. All of that activity caught up with me junior year. I hurt my hip flexor during the winter track season and couldn’t get over the hurdles without throbbing pain. I tried to stretch it every way I knew how. I iced it constantly, but nothing seemed to help. I had to stop running and was devastated.

New Years Resolution

Most of the gyms in Walpole and around the country have probably been pretty crowded over the past week. One of the most common New Year’s resolutions people make is to work out more, lose weight and be healthier over all. This is a great idea, but it’s important to do it in a safe and healthy way. It’s easy to over-exert yourself when beginning a new exercise routine. Here are a few tips for the New Year to help you avoid an injury, such as tendinitis, a muscle strain or plantar fasciitis.

A proud member of

APTA

 

1333 Main Street, Suite G
Walpole, MA 02081

Phone # 508-660-1110
Fax # 508-660-1088
info@mwphysicaltherapy.com

Providing Physical Therapy for:

Walpole ∙ Sharon
Foxboro ∙ Norfolk
Norwood ∙ Medfield
Canton ∙ Westwood

And surrounding communities.

Business Hours

Appointments Available

Mon - Thu

 7:00am - 8:00pm 

Friday 7:00am - 5:00pm
Saturday By Appointment only