Strengthening Home Exercise Programs

Strengthening Home Exercise Programs

Supine Hip Extension on Bench REPS: 10 SETS: 3 HOLD: 2 DAILY: 1 WEEKLY: 3 Setup Begin in a seated position with your knees bent and your upper back resting on a bench. Movement Tightening your abdominal and gluteal muscles, lift your hips up into a bridge position. Hold briefly, then relax and repeat. Tip […]

Physical Therapy Patient Virtual Visit Guide

Virtual Physical Therapy visits are a great way to ensure that you are able to establish and maintain your Physical Therapy goals in a time where you may not be able to visit our centers. While these visits do have some limitations, there are ways that you can maximize this experience to get the most […]

How To Get The Most Of Your Virtual Visit

Virtual Visits are a great way to have questions and concerns about your health addressed at a time where face to face interactions are not possible. While these virtual visits are not able to completely take the place of all in person interactions, there are some ways in which you can maximize the experience to […]

Standing Home Exercise Programs

Sit to Stand REPS: 10 SETS: 3 DAILY: 1 WEEKLY: 3-4 times per week Setup Begin sitting upright with your feet flat on the ground underneath your knees. Movement Move your shoulders and head over your toes, bring your knees forward, and allow your hips to come off the chair, then push down equally into […]

The 2020 Guide to Alleviate Digital Eye Strain

Use this guide to set up your workstation, and reduce the stress on your visual system. Work smarter not harder. Alleviate eye strain, fluctuating vision, red eyes, and irritation. 6 Ways to Alleviate Digital Eye Strain Set up your work station for proper best visual outcomes – Adjust your chair, desk, and monitor for the […]

Seated Home Exercise Program

Seated Long Arc Quad REPS: 10 SETS: 3 DAILY: 3 WEEKLY: 7 Setup Begin sitting upright in a chair. Movement Slowly straighten one knee so that your leg is straight out in front of you. Hold, and then return to starting position and repeat. Tip Make sure to keep your back straight during the exercise. […]

Tips for Using Frozen Vegetables

1. Choose bags over boxes.  Pour only what you need instead of defrosting the entire box = Less food waste. 2. Use them straight from the freezer.  In recipes that can handle the extra moisture, such as pastas, risotto, soups, sauces and curries – you can add the frozen vegetables right away! 3. Thaw 1st […]

Supine Home Exercise Program

Supine Diaphragmatic Breathing REPS:10 DAILY: 3 WEEKLY:7 Setup Begin lying on your back with your knees bent and feet resting on the floor. Movement Exhale, drawing in your abdominals as if you are pulling your belly button toward the floor, then inhale, focusing on expanding your belly instead of your chest. Inhale to a count […]

Lower Back Pain

Understanding Your Condition Lower Back Pain is a common condition that can make everyday activities painful and difficult. During your recovery, it is important to stay active and try to do as much of your normal routine as possible. This will help your back heal. Lower Back Pain by the Numbers How Does the Spine […]

How Can I Preserve My Emotional Well-Being During The Coronavirus Outbreak?

As Coronavirus continues to spread throughout the United States, and we are self-quarantined in order to protect our physical health, it is imperative that we do not sacrifice our mental health in order to stay physically safe. At the Members’ Health Assistance Program (MHAP), the behavioral health and substance abuse treatment portion of the Benefit […]