Latest News from ActivCore Denver

Physical Therapy Denver: Benefits of Kettlebell Workouts


June 21, 2017

Both the benefits of physical therapy and personal training can be limitless. If needed, physical therapy can help to alleviate pain, create more flexibility, and establish a more normal lifestyle for a subject dealing with either a sudden or chronic issue. Individuals in need of help often benefit from the strict regimen of required movements executed in order to benefit the user.
 
A coinciding role with physical therapy, often used as an extension of the process, is personal training. Individuals required or necessitated to undergo physical therapy for a certain injury or recuperation method benefit often from furthering their experience with personal training. Taking place either simultaneously or following the initial moves, training provides opportunity.
 
Kettlebells are one of the fastest growing methods by which those involved in personal training are targeting their subjects. Not only do kettlebells take up less space than a typical bench and barbell, but they also provide a range of motion through movement not attainable with movements often associated with weight lifting.
 
Following are three key benefits of kettlebell training, highlighting the personal training aspects associated with each exercise.

Cardio

Kettlebell workouts are more than static movements targeting a specific muscle group. The kettlebell exercises target a complete range of muscles and stabilizers allowing an individual to reap multiple rewards from just one exercise session.
 
Also, instead of movements focused solely on muscle gain, kettlebells improve both muscle tone and cardio simultaneously. Often, increasing the heart rate tremendously allowing cardiovascular benefits to occur while working out.

Fun

Another aspect of kettlebells is fun. Typical “lifting weights” become monotonous and boring after a period of time. Once each of the muscle groups have been exercised, broadening the horizons and finding new ways to target specific muscle groups becomes a priority.
 
By using kettlebells, this approach to boring workouts can be avoided. The different movements which can be utilized by kettlebells allows each individual workout to be unique while accomplishing the desired goals.

Functional

Finally, kettlebell workouts are extremely functional. Unlike prototypical weight lifting exercises, using kettlebells can provide a full body workout. The weighted ball and handle allow for multiple grips to be utilized in addition to executing a wide variety of movements for both strength gains, muscle tone, and even physical therapy use.
 
Specifically for those limited by space, kettlebells take up little room while providing a variety of benefits above and beyond that of a typical weight bench and barbell. The small tool is an up and coming instrument for those wishing to achieve the broadest amount of gains during their exercise program.
 
If interested in adding kettlebells to your personal workout the ActivCore staff can assist by offering suggested routines targeting your individual needs. If needed, physical therapy kettlebell options and a Redcord suspension systems for both therapy and training services are located inside every office. With two locations to better serve you, ActivCore can be found within the Cherry Creek Wellness Center and Cherry Creek Athletic Club in Denver. Come in today or call 303-395-2931 to schedule an appointment for your first training or physical therapy session today!
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Physical Therapy in Denver: Most Common Workplace Injuries


June 14, 2017

Every day millions of Americans go to work unaware about the possible dangers which could occur at the workplace. Any number of actions could result in an injury requiring an individual to then pursue physical therapy options in order to both manage their new found pain while returning to a more normal state.  
 
Despite undertaking careful consideration and regulations in an attempt to avoid the occurrence of any injury, anything can happen - often without warning. Some instances will be the result of an employee's personal action while others can only be solely identified as an accident. Following is a look at the three most common workplace injuries happening to employees at an alarming rate.

Overexertion

The most common injury type involves lifting, pulling or pushing objects either in the office or around the work site. Individuals attempt to move or lift something without using either proper technique or without asking for assistance from coworkers.
 
These type of injuries often result in strains or pulls, most notably to an individual’s back. While overexertion injuries are commonplace, proper stretching, execution and/or asking for assistance can help to alleviate these type of injuries from occurring.

Tripping

Constant awareness of your surroundings can help to keep you safe, even in the workplace. Tripping or slipping and falling is another common injury to which employees are subject. Maintaining an assurance of the flooring and constant monitoring of spills will help keep you safe.
 
In jobs requiring individuals to carry or move equipment which can limit an individual’s sight lines, tripping becomes an even more prevalent issue. When focusing on one task and limiting direct concentration on an individual’s surroundings, tripping instances arise.

Heights

Finally, whether as a result of slipping or faulty equipment, falls from high surfaces also lead to a variety of injuries. Resulting in trauma to the body overall but in particular the extremities like ankles and wrists, these injuries often require physical therapy for proper healing and a return to normalcy for the injured subject.
 
The United States Department of Labor via OSHA (Occupational Safety and Health Administration) released numbers providing the most commonly cited 2016 workplace violations.
  1. Fall protection
  2. Hazard communication standard
  3. Scaffolding
  4. Respiratory
  5. Control of hazardous energy
  6. Powered industrial trucks
  7. Ladders
  8. Machinery
  9. Electrical wiring
  10. Electrical systems
Overexertion injuries are often the result of personal stresses implemented by the employee without due warning. However, fall protection can be highlighted, addressed and often prevented.
 
Further, both scaffolding measures and ladders also appear on the Top-10 list of workplace citings for safety implementation. While employers obviously wish to limit the number of incidents in any workplace, it is up to the employees to pursue the appropriate techniques for accomplishing this feat.
 
If you are unfortunately the victim of such a workplace accident ActivCore can assist you by offering advanced physical therapy and Redcord suspension system services inside every office. With two locations to better serve you, ActivCore is located within the Cherry Creek Wellness Center and Cherry Creek Athletic Club in Denver. Come in today or call 303-395-2931 to schedule an appointment.
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Physical Therapy Denver: Static and Dynamic Stretching Essentials


June 7, 2017

Stretching exercises target a certain muscle, muscle group or tendon and is used to increase an individual’s elasticity, posture and overall muscle tone. Regularly utilized prior to participating in any type of physical activity or sport, the specifics of stretching have been studied throughout time. Physical therapy Denver is targeted when helping to recuperate from an injury or surgery and stretching can be a key component for rehabilitation.
 
While there are many different forms of stretching, the two most common are static and dynamic. Despite being the most common, these two forms are on opposite ends of the spectrum when focusing on performance. Each has benefits and assist as both a warm-up or cool down to an exercise period but the specifics of each type vary drastically.

Static Stretching

Static stretching is the most widely recognized form of exercise. Performed within one’s own personal space this form involves holding positions in comfortable but challenging positions for a small period of time. Normally, positions are held for approximately 10 to 30 seconds before moving on to the next targeted muscle, group or tendon.
 
Due to the isolation nature of static stretching, similar positions are often tried on both sides of the human body. For instance, if stretching one arm across the body for increased shoulder and tricep flexibility the move will be repeated using the opposite arm.
 
While static stretching can be beneficial, time constraints often limit the effective use of these stretches if targeting the full body and holding positions for the recommended amounts of time.

Dynamic Stretching

On the opposite end of the exercise spectrum are dynamic stretches. Instead of using slow isolated movements held for a period of time, dynamic stretches involve movement focusing on range of motion and increased flexibility.
 
Unlike static movements often the entire body or at least multiple muscle groups and tendons are utilized during dynamic stretching. A common example of dynamic stretching would be a “walking high knee pull”. Participants walk forward in a straight line raising the leg, grasping the shin and pulling the lower leg and high knee toward the chest. Both sides of the body are being stretched simultaneously while raising the heart rate for exercise, sport or competition.
Implementation of dynamic stretching can help reduce the time needed for both warm-up and cool down periods while maintaining suggested pre and post workout routines that benefit the body’s range of motion.
 
Both types of stretching have specific uses and can be beneficial when applied appropriately. Often some type of combination will be best suited for any planned activities while benefiting an individual’s range of motion and flexibility moving forward.
 
The ActivCore staff can assist by offering suggested routines in-line with specific physical therapy while providing a Redcord suspension systems for both therapy and training services inside every office. With two locations to better serve you, ActivCore is located within the Cherry Creek Wellness Center and Cherry Creek Athletic Club in Denver. Come in today or call 303-395-2931 to schedule an appointment.
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Beneficial Core Suspension Training Exercises


May 24, 2017

The human body’s core muscle group plays a vital role in functionality by providing a firm foundation for the basis of all movements. Individuals taking part in training programs often focus on the abdominal muscles but rarely perform exercises targeting the entire core region. By implementing the following core suspension training exercises any person, male or female, will benefit from the results.

A strong core is obviously important for athletes in every sport from football to cycling and even those involved in motocross racing. However, increasing core strength is not only beneficial to athletes but can play a role in many everyday activities as well. A strong core helps to alleviate lower back pain while keeping the body safe, secure and well balanced. Almost every movement - walking, bending, lifting, turning and anything inbetween utilizes the core.

Core muscle groups not only include those within the abdomen but lower back, pelvic region and hips. There are many advantages and reasons to strengthen your core including injury prevention and protection. Also, a strong core will help stimulate a strong and positive posture which can be utilized daily.

Following are three different suspension training exercises which target the body’s core area and will get you on the right path for claiming these strong core benefits.

Pendulum Pike

The pendulum pike exercise begins from a prone position with your feet inserted into the straps and a majority of bodyweight distributed onto your hands in a push-up position. Performance of the movement involves swinging one’s lower body side to side while keeping the body straight. Core muscles will be utilized to maintain the straight line body position, swinging momentum and hip lift performed during each of the pendulum swings.

Pike Up

Opposite the execution of the pendulum pike exercise, pike up is performed by placing your hands into the suspension apparatus in a push-up position. With your feet remaining on the floor, the movement involves reaching your hands back towards the lower leg while lifting your butt towards the sky in unison. For an advanced challenge, re-engage the abdominal muscles at the peak of the movement.

Low Row

Performed by laying back at an angle and holding on to the suspension straps the low row exercise is a push-up in reverse. The movement is executed by pulling oneself towards the handles which should be at or right below the chest and then lowering the body back to the starting position. While the exercise also highlights the arms and shoulders, correct execution will target muscles of the middle and lower back as well.

A wide variety of core specific suspension exercises are available in addition to the three highlighted here. The professional training staff at ActivCore can assist you by offering Redcord suspension systems for both training and therapy services inside every office. With two locations to better serve you, ActivCore is located within the Cherry Creek Wellness Center and Cherry Creek Athletic Club in Denver. Come in today or call 303-395-2931 to schedule an appointment.
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The Most Common Posture Mistakes and How Suspension Training Can Help


May 10, 2017

Good posture is about more than just standing up straight to make yourself look taller and leaner. Bad posture can lead to a number of health problems, including poor digestion, decreased lung function, headaches, and most importantly, constant pain in your back, neck, and shoulders. Prevent these health problems by learning about the most common posture mistakes and how suspension training can help improve your form:

Slouching in a chair.

If you’re tired or want to relax, it’s natural to start to slouch over while you’re in a seated position. But, resist temptation and force yourself to sit up straight. Sitting in a slouched position can put pressure on sensitive muscles and soft tissues, which will eventually lead to aches and pains. If you find yourself slouching while sitting at a desk at work or riding in a car, take a few moments to correct your posture. Learn how to improve posture for a healthy back.

Talking or texting on the phone.

Are you glued to your smartphone or tablet? Pay attention to how you hold your body when you send a text, scroll through social media, or make a phone call. Many people tilt their necks to one side when talking on the phone, which throws the rest of your body’s alignment off and leads to neck soreness. You may also be bending your neck too far in order to look down and read the screen of your device. Instead of bending your neck, hold your smartphone up so you don’t have to struggle to see it.

Wearing heavy handbags or backpacks.

The weight of a heavy handbag or backpack can cause serious aches and pains in your shoulders, neck, and back. Although wearing a backpack with a strap on each shoulder is less risky than wearing a handbag with a single strap, it can still be harmful. Be sure to watch what you carry around with you in your handbag or backpack. Don’t bring any unnecessary items that will just add extra weight and lead to more pain. You should also carefully pack the items to evenly distribute the weight on your back, and look for a backpack with padded straps that won’t dig into your shoulders.

To correct these common posture mistakes, many people turn to suspension training. This type of exercise can strengthen your core, which makes it easier and more natural to practice good posture.

A physical therapist will help you learn the proper form for each exercise that you perform using the bands. Learning these different techniques will help you get a better understanding of your body. At first, you may have to remind yourself to practice good posture, but over time, your body will naturally fall into the correct posture because you have learned proper form using suspension training.

Why Activcore? Activcore guarantees that patients will spend at least 55 minutes of undivided attention with a licensed physical therapist during each session. Activcore’s focused, one-on-one treatments and specialized equipment helps patients reach their goals in fewer sessions. Contact us today to schedule an appointment!
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