What's Your 401 (k) Health Portfolio?

We are constantly being warned about SAVING....saving for retirement, saving for an emergency, saving for unknown medical expenses. Most individuals over 30 are warned to start saving TODAY  to ensure a nest egg at 65, as social security may be non-existent at their retirement.

The size of your present investment will determine the quality of your retirement life!

Our previous blog talked about changes in healthcare and changes in the way we should look at health. This one is no different.

Lets look at health as an investment; the same way we look at stocks.

If you invest 30 minutes 3 times a week in exercise, research shows it's enough to ensure a healthy cardio vascular system. So let's name this investment "aerobic stock".

If you remove trans fats, fried foods, processed foods, fast foods from your diet and switch to home-cooked and healthy green meals; research shows it can reduce your risk of cholesterol, CVS disease, and high blood pressure. So let's name this investment "diet stock".

If you maintain a healthy lifestyle, don't smoke, don't consume excessive alcohol and get enough sleep, research shows you reduce your risk of liver, lung and heart disease. So let's name this investment "choice stock".

But have you ever thought about "MOVEMENT STOCK" ?

You may get to 65 with a strong heart, no cholesterol and no liver disease but they may seem quite useless if you cannot move!

No one is taking this "mobility stock" as a serious contender to their overall health portfolio.

Hence investment is low.

Here are some risk factors that are indicators of a poor mobility investment:

1. Can't cross legs to tie shoe laces (men) and (women) needing to sit down to strap shoes or put on stockings.

2. Neck and low back stiffness upon waking up or going to bed.

3. Headaches - not normal- even it triggered by stress.

4. Can't bend or stoop down to pick up things from floor or need help getting up from floor.

5. My favorite - POSTURE- your posture slouched, stiff or unaware is enough to breakdown the entire movement system.

While you may say I go to pilates, yoga, gym etc. therefore by default my investment is solid.Think Again! If you get a blood test every year even if you go the gym and eat healthy, why are you not assessing to see if your movement system is optimal or headed to breakdown?

Prior to private practice in NYC; I was a Physical Therapist to professional athletes world wide including tennis stars like Sharapova and the Williams sisters. The biggest reward was not having a million dollar athlete miss a match due to a movement breakdown. Preventing an injury is much better than rehab -- as it takes time away from life!

So I urge you big apple residents --- assess your movement stock by scheduling an appointment with a physical therapist- as living in the city is a professional sport!

Renuka Pinto, MPT, PGDR, CSCS, CES

Duffy & Bracken, Physical Therapy

-Serving Downtown NYC for over 24 Years!!

Physical Therapy for the 21st Century!

Physical Therapy never ceases to amaze me. I continue to be a huge advocate for the profession I fell in love with 34 years ago when I observed my first physical therapy session and the patient that was being treated told me that he had back pain for years and that PT cured him. I have heard that story so many times since then, from patients saying they thought they would be in pain the rest of their lives and that they should have come much sooner or that they were told that they would probably need surgery and now they no longer do. The pelvic work we do gives both men and women their life back, by strengthening the muscle to cure incontinence or stretching it to allow a normal sex life.

The future of Physical Therapy is not only to be able to get people out of pain or dysfunction sooner, reduce surgeries and medication use but also to prevent the ever growing need for joint replacements, assisted and nursing home living. This is not only the future of PT but it must be the future of the country. We cannot afford the ever-looming healthcare escalations.

We need to practice progressive and preventative medicine even if our archaic insurance companies and government haven't embraced it yet.

Physical Therapists have so much knowledge to share with you about your bodies and how to prevent future injuries and pain. It is crazy not to seek their help... I certainly do! I have been a physical therapist for 29 years and I know that when I have muscular skeletal pain or I'm having trouble with my sports performance and my instructor whether tennis, skiing, golf etc isn't completely solving the issue, I turn to our sports physical therapist to get the exercise or body correction needed to complete the task. An instructor can teach the correct technique but they don't change your body so you can perform the technique. That takes a physical therapist's knowledge.

This mindset of prevention and getting the help of physical therapists has and will keep me active. So far in my 50 years, I have climbed to Everest Base Camp, Kilimanjaro, the Inca Trail to Machu Picchu, the Milford Sound Trek, hiked many mountains, biked many hills and continue to jump on my wake board, surf board, snowboard or skis plus play competitive tennis and golf, all without incident, and my bucket list is still full. I plan on bucket listing into my 90's. What's on your bucket list and how can we help you continue to play the game of an active lifestyle.

I highly recommend it!

Ann Duffy, M.A., P.T.

Owner

A Note to Holiday Travelers from Duffy & Bracken Physical Therapy

It's that time of year again; where for two weeks straight we overindulge and uderperform. We become so busy with holidays parties, and spending time with family, that we neglect to take care of our physical well-being. For those who are traveling during the holidays, we inadvertently put our home exercise program on hold and make a resolution to begin again in the New Year. However, this does not have to be the case. There are simple steps we can take to ensure that we work those squats and bicep curls into our holiday plans.

DEPARTURE:

Just as we make a list of items we will be packing into suitcases and travel bags, we can also make a list of necessary and sufficient items we need for exercise.

1. Exercise Sheets: If you have been diligently keeping up with your exercise routine, you may not think this is necessary. However, it doesn't hurt to have them as a reference.

2. Therabands: Packing weights is not only impractical for many, but will definitely ensure that you have exceeded the baggage weight restrictions. Therabands are great substitutes for many strengthening exercises.

3. Tape: If taping is a regular part of your therapy, it may be a good idea to purchase a roll and learn how to do it yourself.

4. Sombra: If you have been introduced to it during treatment, this pain relieving gel will come in handy for those muscle and joint pains that are associated with long travel.

EN ROUTE:

Many of us have fallen in the trap of being completely immobile during long journeys.

Just remember to KEEP MOVING!

For long plane, train, or bus rides do your stretches often, or when you feel your body becoming stiff. Take a walk through the aisles and if this is not possible adjust your sitting position ever so often. For those with neck or back pain, talk to your therapist about purchasing neck or lumbar support rolls.

ARRIVAL:

Do your best to incorporate your exercise routine into your holiday plans. Find time in the morning or before you go to bed to do your exercises. Do your lunges or calf raises while brushing your teeth, or your single-handed tricep and bicep curls while drinking your coffee. Simple items around your hotel room can also be useful. For cold packs, freeze a bottle of water, or place ice cubes into a towel. For heating packs, dampen towels and warm in microwave (just for a few seconds). Taking a long cold or warm shower may also help.

From your departure to arrival time, there are many ways to ensure that your exercise routine is not placed on hold. Talk to your Duffy & Bracken therapist about tips and tricks that are specifically designed for your needs.

Keeping up with your routine ensures that you will have a HAPPY & PAIN FREE NEW YEAR!

 

Rhea Farquhar, PT Aide & GTS Trainer

PUMPING IRON: Female Edition

Once you enter a gym and have been there for more than a few minutes any gym member will notice something odd. A type of dividing line that separates where men and women workout. In the cardio section of a gym, I witness a mixture of both men and women working their calories off to increase performance, slim down, or just enjoy themselves. Sadly, similarities end there because once you migrate across the floor....pass the machines....into the darker section of the gym with barbells, dumbbells, plates, and squat racks...women disappear! WHY IS THAT?

As a Gravity Training System (GTS) trainer at Duffy & Bracken Physical Therapy and someone currently studying to become a Strength and Conditioning Professional, I help women learn about their weight lifting capabilities and it's benefits. The aim for most women is to develop a slimmer waist and toner body. Cardiovascular training will surely help lose weight, but what many women don't realize is that adding weight training will compound your weight loss efforts. That is because weight training adds muscle, which the body must maintain by burning calories and thus increasing your base metabolism. So in a sense, just having more muscle will make you a calorie burning machine just by standing around waiting for the train to come.

Ladies, let's have a heart-to-heart for a second. You're missing out on huge benefits that weight training provides that training with a treadmill and elliptical machine only simply does not. If you are looking for health benefits then look no further than that barbell. It is evident that weight training can increase bone health. So to protect those lovely bones there is no better preventive method than starting a weight-training regimen. Lastly, supplementing weight training with a cardiovascular program will better your performance than cardio training alone. Strengthening those bone, muscles, and ligaments will also help to prevent injury during your long runs. "But Jesse..." you might say..."I don't want to become like those bulky women I see on TV with a manly figure. I want to keep my physique and flexibility." Nothing to worry about, this will not happen unless that is your aim. I have never seen anyone 'accidentally' get a bulky figure.

So lets get to the good stuff....the exercise prescription. Firstly....squats, squats, and more squats. They are considered the King of all exercises for a reason. This multi-joint movement requires ankle, knees, and hip flexibility...strengthening all muscles from the abdominals down. Adding weights by holding dumbbells at shoulder height will stimulate the muscles and bones to grow strong. 3 sets of 10 will make sure those are achieved. Just remember to Watch Your Knees! Don't let them move too far over your toes or buckle inwards, to prevent unnecessary strain on your knees. I advise you to have a trained professional watch your form. Duffy & Bracken is a good source of those aforementioned trained professionals, ask us and we will help.

Next the upper body, women's upper body in relative comparison to men's are weaker so we need to get those guns pumped! Another amazing multi-joint exercise is the Military Press. (I like multi-joint exercises...more muscles demanded = more calories burned) In an upright-seated position grab a dumbbell of mild to moderate weight (5lbs is good for starters) and push overhead. This exercise is great in developing muscle and strength primarily in the shoulders and uses your biceps and triceps to help stabilize the weight. Start with a light weight and slowly progress to heavier until desired shoulder size, tone, and strength is achieved. Three sets of 10-15 repetitions is the ideal range for this exercise.

Supplementing these weight exercises into your cardio training will make sure you meet those cardiovascular goals and here at Duffy & Bracken we are all about making you reach your goals. I recommend coming in for a complimentary group Gravity Training Systems (GTS) workout, which will help develop muscle and trim waistlines. The GTS machine uses a combination of inclines and pulleys to safely and effectively workout nearly every muscle. After a few sessions with us you will feel more comfortable trekking into the weight section of your gym to begin reaping the benefits of pumping iron.

Jesse Barriuso, PT Aide & GTS Trainer

ARE YOU ENGAGED?

As one of the Gravity Training System (GTS) instructors at Duffy and Bracken Physical Therapy, one of the first questions I ask a client is whether there is a specific body part they would like to work on. One of the top answers is, "I want a flat tummy! Give me some abs". In response, I remind people abdominals already exist. They just need to be defined.

So how does one do that? First off, doing crunches all day will not work alone. Bulky abs under a layer of fat will be the end result. However, with a combination of aerobic exercises and resistance training, definition will become more evident. In addition, there stands one more element in regards to exercise that is a key component in getting maximum results during a workout; abdominal engagement.

Doubling as a physical therapy aide at the clinic, I find that patients have to learn how to properly engage their core. When the lower abdominals are incorrectly engaged during exercises that require flexion at the hip, it is common to compensate using another set of muscle called the hip flexor. The hip flexor is used to bring the thigh closer to the trunk and is primarily used during exercises such as running and leg lifts to stair climbing. So how do you distinguish between which ones you're using? It's not that you want to isolate the two completely, but you do want to focus on working the abdominals more with certain movements. The only way to do this is practice!

One way to practice is an exercise called transverse abdominis contraction (TAC) with marching. To do this, lie on your back and bend both knees. Keep feet about six inches apart with feet flat on the ground. Naturally, your lower back will have a slight curve away from the floor.

(Transverse Abdominis Contraction shown in the figure where dotted line is shown. Navel is drawn in towards spine and back is flattened)

The first step (TAC) is to engage your lower abs by tensing the muscle. Try drawing your lower abs towards your spine. You should be focusing on the muscles you feel engage when you cough or laugh. Do not hold your breath! This should make your lower back press towards the floor, providing a protective mechanism for your back. The next step is "marching". Slowly, lift one leg at a time bringing the knee towards your trunk, maintaining the 90-degree angle in the knee. Return leg to starting position and switch legs.

If performed correctly your back will stay pressed down and your lower abdominal should be overpowering your hip flexors. If the back begins to arch away from the floor, chances are your hip flexors are overpowering your abs. This can cause stress in the back.

Practicing transverse abdominis contrations can be done anytime. Sitting, standing, and walking are excellent opportunities to practice, as it will improve posture. To learn more about how to better engage your core during everyday activities or exercises, feel free to consult your physical therapist. Remember, the core is like the foundation of a building. The weaker or stronger the foundation, determines how well the building will stand.

Toupelle Goodman, PT Aide & GTS Trainer

Photo References:

Nicholas Institute of Sports Medicine and Athletic Trauma; http://www.nismat.org/ptcor/lbp

Jackie Brand Personal Trainer; http://www.jackiebrand.com/page46.php

Massage Junkies

Before being a physical therapist (PT), I was a licensed massage therapist for 13 years. In that time, I discovered what an amazing tool massage is in relieving pain, lowering stress levels, facilitating length in muscles and, in general, giving back to a person a deep sense of health and human connection....Temporarily.

That is the key-word -- TEMPORARILY. 

Massage can be a powerful ally in PT, but because it is a passive therapy, the person receiving the massage is reliant on someone else's hands and elbows to give them relief. The analogy would be, the massage therapist is the guy with the bucket in a boat trying to unload the boat from taking on water, whereas in physical therapy, the PT, through therapeutic exercise and patient education gives the patient the rudder of the boat and shows the patient how to steer her/himself out of troubled waters.

In other words, the PT empowers patients by giving them knowledge to help themselves so that when they are on their own, they can continue to take care of themselves. That is altruism at its best, which is one of the reasons why as a massage therapist, I wanted to graduate to become a physical therapist. The beauty of this is that the PT and the patient become 'A TEAM' that works together in achieving the patients' goals.

This brings me to you --- our dear patients at Duffy & Bracken and the topic of massage. Duffy and Bracken is a manual clinic, which means that we specialize in hands on techniques. It would be easy to falsely assume that because we are manual PT's, that we perform a lot of massage when we treat you. Manual therapy actually means that the PT, through their hands and eyes, assess and diagnose a patient.

From that assessment, we choose what would most help you, which may or may not include massage. So what this means to you as the patient and team member in your re-hab, is to resist thinking that the massage is the centerpiece of your session. We realize how difficult it is when massage can feel so good, but think long-term. Would you rather have the quick temporary fix, or would you rather invest long-term and actually address the real reason why you came to physical therapy in the first place? (Please answer, "yes" to the latter!)

Also trust your therapist if he or she one day decides not to do massage. Your PT may have decided that massage would actually make your symptoms worse. In general, we do indeed encourage you to seek out a good massage therapist to act as an ally in your rehab. We can always refer you to one if you are unsure of where to look. In fact, we offer massages on Tuesdays and Fridays here at Duffy and Bracken. In the meantime, we ask you to not become a Massage Junkie and sell your PT short of their skills by thinking that all you should be doing at PT is lying down on the table to get the "rub".

John Howard (Johann), DPT, LMT

john@duffyandbracken.com

Just Do It With Duffy & Bracken Physical Therapy

Let's be honest! For some of us exercising is a lot like eating vegetables, you don't necessarily like eating them but you know they're good for you so you eat them anyway. I feel this way about exercise, I don't like doing it but I know it's good for me.

The studies are endless supporting the benefits of physical activity and its impact on our overall health. Exercise is said to help boost your immune system and reduce stress, not to mention the plethora of conditions it helps to reduce your risk of like heart attack, stroke and high blood pressure.

So we know it's good for us, now what?

I find that sometimes the real challenge is making the commitment to include physical activity into our daily routine. With so much going on in our lives exercise can easily get scratched off the do-list. We even know the simple ways to get exercise into our day like taking the stairs instead of the elevator or parking the car far away from the store entrance yet, we still choose to take the easy way out. Some of us get motivated and then stop after a couple of months when we don't visually see our desired results.

At the end of the day all our reasons for being inactive changes nothing; we still need to find a way to get moving. It's for this reason I love the Gravity Training System (GTS) we have here at Duffy & Bracken. It gets rid of our excuses because it provides everything you need in one machine.

Here's how:

1. It's quick - in just 30-40 minutes you can incorporate a full-body workout into your day.

2. You'll feel that it's working - during and after a session you will feel the burn because it heats up all your major muscle groups at your preferred level of resistance. Trust me, you'll have the soreness to prove it.

3. You'll be motivated - our small group classes encourage and challenge you to keep going. The camaraderie of working out with a group goes a long way because your support system is right there in the room with you. 

4. You'll be guided - a GTS trainer instructs each class. Our trainers help you learn how to work out properly and avoid injury. They advise you when adjustments to your form are needed and encourage you to push harder when you're slacking off.

No matter your fitness level we can help! The physical therapists at Duffy & Bracken can create a wellness program customized just for you. Becoming active is great, but far too many people get injured because they simply do not know how to exercise properly or are trained by individuals without the proper knowledge. As the musculoskeletal experts, physical therapists can help you in ways that no other health or exercise professional can.

No more excuses! Call us at 212-402-5430 to schedule a GTS class and get active today!

Kieffer Pearce

PR & Marketing Director