Contributed by: Chris Chalko PT, DPT, COMT, OCS
It’s the most wonderful time of the year – and possibly one the more stressful ones too. As the holiday season gets in full swing, decorations are getting hung, meals are being prepped and shopping lists are nearing completion. To that last point, in the midst of all the scramble, we tend to put our efforts in overdrive, but with that, we sometimes get caught up in forgetting to recognize the risks along the way.
In fact, with thousands of people falling victim to shopping-related incidents every year, including slip and falls, overcrowding and parking lot injuries, now is a good time to brush up on some health and wellness tips for those shopping adventures – in poem form. Special thanks to ATI expert and Santa extraordinaire Chris Chalko PT, DPT, COMT, OCS for the contribution.
‘Twas the night before Christmas, when all through the clinic,
People were entering minute by minute;
Therabands were hung upon the walls with care,
In hopes that exercise would be happening there;
“Christmas shopping is something I seriously dread!”
Said a patient of mine, (let’s call him “Fred”);
"Buying, carrying, and then I must wrap,
It all makes my body feel like a giant handicap;”
“I can help you,” I said, “before you get sadder,
I’m a bit of an expert on this particular matter.”
Away to the weights I flew in a flash,
Waving my arms with flair and panache;
“A standing squat is the first exercise to show,
To help you lift your Christmas cargo”;
“A posterior hip hinge is nothing to fear,
And can help your gluts and quads begin to appear”;
“Starting with 30 should do just the trick,
And with lifting those packages will be easy and quick”;
To complete the squat exercise, you can use any floor space, chair, or surface. Shift your weight behind you and hinge through you hips to sit down towards the surface. Stand back up pushing through the legs and repeat 3x10!
Our next exercise owns a peculiar name,
“Burnsides are great!” I yelled with acclaim;
It works obliques, abdominals, gluteals and more!
Multifidus, rotatores, erector spinae galore!
To the top of your spine, to the abdominal wall!
It stabilizes, supports, and strengthens it all!
A Burnside (AKA Pallof Press) can be completed using any kind of resistance band or cable machine. Start with hands holding the bands at your chest. Tighten your stomach and extend your arms. Hold for 3 sec and then bring back to starting position. Don’t lose your trunk position!!!
Now next up is easy, like a sweet lullaby,
For all those tight muscles we must pacify;
A prayer stretch in kneeling helps make you feel like new,
Stretch back to your knees feeling all the way through;
Performing this exercise 5 times will show proof,
That the importance of moving this way is no goof;
Fred drew in a deep breath with face toward the ground,
And experienced how each tight muscle unwound;
A prayer stretch can be a great way to stretch your mid and lower back. Starting in a kneeling position, take a deep breath and shift your weight back to your feet. Shifting your weight left or right will create more pulling through the lower back on one side of the other. Hold for 30 sec and repeat 5 times.
He started feeling better, from his head to his foot,
And he greatly appreciated the therapeutic input;
Physical therapy truly has quite a knack,
For giving you tools to strengthen your back;
Bird dogs are tough, but can be necessary,
A helpful tool to keep posture extraordinary;
Draw your stomach up like a big Christmas bow,
Moving both arms and legs, opposite directions they go!
Bird dogs (AKA Horse stance) are a great way to fire up the lower back stabilizers and glutes. Starting in a kneeling position, extend your opposite arm and leg in a controlled motion. Focus on keeping your back/trunk in a neutral alignment without moving into rotation! Alternate back and forth as you complete your sets!
Keep your back straight and don’t clench your teeth,
Movements are slow, keep your balance beneath!
Just one more to do before you get too smelly,
Core muscles feeling like overcooked vermicelli;
A hamstring stretch can benefit oneself,
Using a step, or a stair, or even low shelf;
In the morning, lunchtime, or right before bed,
Keeps leg muscles stretched and tight fascia spread;
A hamstring stretch can be completed in a variety of different positions or surfaces. With a foot on a step reach forward keeping your knees straight until you feel a comfortable stretch through your hamstrings. Hold for 30 sec to 1 min then return back to upright standing. Complete 4-5 times.
Fred spoke not a word as he went through his work,
then looked at the clock and stood up with a jerk;
And laying a finger aside of his nose,
He pulled out a red hat with matching red clothes;
He walked out the door and let out a whistle,
And a sleigh appeared suddenly as fast as a missile;
And I heard him exclaim, ere he drove out of sight.
Happy holidays to all, and don't keep those weights light!
Are aches and pains getting in the way of your daily activities?
If simple home interventions are not helping to lessen aches, pains and discomfort, it’s time to see a physical therapist. Stop by your nearest ATI Physical Therapy clinic for a complimentary screening and get back to doing you.
