Monthly archive for April 2015

How to Use a Foam Roller

Foam rollers have the ability to alleviate tight muscles and soreness because they increase blood flow and flexibility. They’ve become popular over the last few years because they’re lightweight and portable, and they can be used to work so many areas of the body like a sore back or tight hips or hamstrings.

Similar to traditional stretching, a foam roller is great for lengthening and elongating muscles, but unlike stretching it adds a massage effect into the mix. By utilizing your own body weight the foam roller allows you to perform a myofascial release, which is much like a self-massage, because it breaks up trigger points and helps stimulate blood flow and circulation to your muscles and tissues.

Using the foam roll
A foam roll should be used as part of your daily routine, not just when you have a sore spot. A lot of people wait until they feel tightness and simply roll it out, but it is ideal to think of the roll as a preventative measure to reduce your chances of a future injury or tightness.

Here are a few methods for using the foam roller effectively. If you have any questions on which foam roll is the right size for you, exercises, aches, or pains, feel free to contact our personal trainer at 616.997.6172.

Image via Health Central

The Benefits of Water and the 100 Ounce Challenge

What if there was a magic pill that could make your skin look clearer, ease your aching joints and muscle cramps, and help you lose weight? That’s enough to entice you, right? But it gets even better. What if the pill was free? 

Here’s the thing…this “magic pill” does exist, only its not actually a pill. Its a liquid, its abundant, and its practically free. We’re talking about water and the benefits it provides is utterly amazing.

When thirst takes over, what is your beverage of choice? In the US, the most popular choice is a soft drink, followed by water. Considering the amount of sugar and empty calories in a soda, and the rate at which obesity is climbing, water seems like a clear choice.

Surprising Benefits of Water
Approximately 60% of the body is made of water so it only makes sense that drinking enough will help to maintain your fluid balance, which is crucial in helping all organs and parts work properly, transporting nutrients throughout the body, regulating temperature, digesting food regularly, and the list goes on and on.

Aids in weight loss
Want to shed a few pound the easy way? Drink a glass of water before each meal. The H2O helps to fill you up so you don’t consume as many calories. You’re also not consuming the empty calories you would if you were drinking a soda instead.

Flush more toxins
Extra water helps your body to flush out excess toxins through sweat and urination which results in clearer pores and less acne. Water also reduces your chances for kidney stones and urinary tract infections. 

Increase productivity & decrease fatigue
Feeling the afternoon slump coming on? Grab a glass of water to give you the boost you need. One of the most common symptoms of dehydration is feeling fatigued. Water can help with concentration and staying alert, too.

No more pain
Keeping your body hydrated can keep your joints and cartilage lubricated and give your muscles more elasticity which will relieve aching joints, muscle cramps, and strains. Water is also a natural headache remedy and it can even help people who suffer from back pain and migraines because these issues are commonly caused by dehydration.

Aids in digestion
Not feeling regular? Ample amounts of water help your colon, which in turn, keeps things moving smoothly.

Fight Illness
Drinking plenty of water aids in decongestion and dehydration, which both help you bounce back faster when you’re feeling under the weather. Some researchers even believe that drinking plenty of water helps fight against common issues such as cold and flu, as well as more serious issues like cancer and heart attacks.

Here’s The Challenge
If we haven’t already convinced you with the numerous benefits, let your body tell you. We challenge you to drink 100 ounces of water each day for the next 30 days and see if you feel any different at the end of the month. Its really not that difficult, we promise. Grab a refillable water container and keep it at your desk, drink it with your meals, have a glass first thing when you get up in the morning and before you know it you’ll have reached your 100 ounce goal. We encourage you to take a photo of yourself at the beginning of the month and then again at the end. Does your skin look different? Have the dark circles under your eyes gotten any lighter? Do you look healthier overall?

We want to hear about (and see) your results, so be sure to let us know how you did. And here’s the thing – even if we’re wrong (which we’re not), what’s the worst that can happen? Your body is going to thank you for accepting this challenge.

Repeal the Medicare Cap

As Michigan consumers, you have a right to let your voice be heard!

Medicare beneficiaries have a dollar cap on the amount of therapy they can receive per year – $1940 for physical therapy and speech combined, and $1940 for occupational therapy. If a patient has been diagnosed with a complicated illness, sustained multiple injuries, or needs more than one orthopedic surgery within a year, the cap can easily be exceeded – limiting the amount of services they need and deserve.

There is legislation to repeal this cap. Give your voice to Congress so they know you’d like the Medicare cap to be repealed. Follow the link below to send an email to your legislator. It only takes a few seconds to let your voice be heard! The American Physical Therapy Association is lobbying on Capitol Hill in your favor, but they need your support.

http://capwiz.com/amerpta/home/