Latest news with #physicaltherapy
Yahoo
2 days ago
- Health
- Yahoo
Over 40? These Daily Mobility Drills Will Help You Move Like You're 30 Again
Over 40? These Daily Mobility Drills Will Help You Move Like You're 30 Again originally appeared on Men's Fitness. Entering your 40s comes with an entire new set of rules for self-care. Protecting your mobility should be at the top of the list in order to support an active, pain-free, and independent lifestyle. Movement already begins to decline at this stage due to natural changes in your joints, muscles, and connective tissues. Incorporating just the right exercises in your workout regimen will help you remain flexible, avoid stiffness, and limit injuries. We spoke to the experts and are here with eight daily mobility drills to help you move like you're 10 years Mobility is Important 'Aging is inevitable, even when you are active,' says Amani Taylor, physical therapist, DPT at FYZICAL Affton. 'Some reasons for a decline in mobility include stiffening of tendons and joint capsules and changes in muscle, collagen, cartilage, and connective tissue. A decline in mobility can make it difficult to maintain strength, balance, and endurance needed to carry out daily activities leading to loss of independence, decreased quality of life, and hospitalization.' Even active individuals—weightlifters and runners alike—can experience mobility decline if they're not regularly weaving mobility, strength, and recovery drills into their routine. 'Over time, that tightness can sneak into everyday movement, really taking a toll on the ego, making things like bending down, twisting, or reaching overhead feel more restricted or uncomfortable,' says Phillip Solomon, C.P.T, Barry's Bootcamp coach, and breakout star from NBC's Deal or No Deal Island. According to Solomon, the spine, shoulders, and hips are typically the first parts of the body to stiffen as you age. This is especially true if you lead a more sedentary lifestyle. 'Daily mobility drills keep those joints functional, help muscles stay elastic, and teach the body to move well through full ranges of motion so stiffness is not the 'new normal,'' Solomon adds. This is why we asked Taylor and Solomon to share essential mobility drills that will help you move like you're 30 at 40. Keep in mind that just 10 to 15 minutes of mobility training can make a major difference in your efforts, Solomon notes. Consistency is key. Simply sprinkle in some of these movements before or after working out. You can even do them while relaxing in front of the TV! Every little bit counts. The Best Mobility Drills for Guys Over 40 1. Shoulder Flossing Shoulder flossing can be incredibly beneficial to stretch and relax your shoulders. This movement also alleviates tension in the pecs and reduces compression in the neck. Start standing tall with your core engaged and feet shoulder-width apart. Hold a long towel or yoga strap with both hands, shoulder-width apart. Take a deep breath in as you lift both hands overhead. Exhale and slowly lower your hands to the back of your neck, keeping solid tension in the strap/towel. Inhale and lift your arms overhead. Exhale as you lower your arms to the start position. Complete 10 reps. 2. Cat-Cow Spine Roll '[This drill] restores spinal fluidity and gently wakes up the whole back,' says Solomon. Begin in a tabletop position. Take a deep breath in as you arch your back and lift your chest for cow pose. Breathe out as you round your spine and tuck your chin for cat pose. Keep the movement smooth, flowing with your breath for 8 to 10 reps. 3. World's Greatest Stretch (Lunge With Reach) The world's greatest stretch fires up the spine, shoulders, hips, and hamstrings. Begin standing tall. Step one foot forward into a long lunge. Place both hands inside your front foot. Lower your back knee, if necessary. Reach the same-side hand as your front leg up toward the sky while smoothly rotating through your spine. Hold the position for a moment. Switch sides. Perform 5 reps on each side. 4. Deep Squat Hold '[The deep squat hold] restores ankle, hip, and low back mobility while calming the nervous system,' Solomon notes. Stand tall with your feet planted shoulder-width apart. Bend your knees and hinge at the hips to lower into a deep squat. Make sure your heels stay down and your chest remains tall. Hold the deep squat for 30 to 60 seconds, using your elbows to press your knees apart if it feels comfortable. 5. Ankle Rocks '[This drill] restores ankle mobility, which improves squatting, walking, and balance,' Solomon explains. Assume a half-kneeling position with your front foot flat. Smoothly drive your front knee forward over your toes without allowing your heel to lift off the ground. Rock in and out of the stretch, completing 10 to 15 reps on each side. 6. Scapular Wall Slides '[Scapular wall slides] help your shoulders move freely and build stability around the shoulder blades,' says Solomon. Stand tall with your back pressed against a wall and your arms assuming a goal post position. Slide both arms overhead as far as you're able to while keeping your back and arms in contact with the surface. Slowly return to the goal post position. Complete 10 to 12 controlled reps. 7. Thread the Needle Thread the needle helps alleviate tension in the neck, back, and shoulders while boosting mobility in the spine and ribs. Begin on all fours with your wrists below your shoulders and knees under your hips. Inhale, shift your weight onto your right hand, and lift your left hand to the ceiling. Breathe out and reach your left hand through the space between your right knee and right arm. Lower your left shoulder to the floor. Engage your core and inhale as you raise your left shoulder. Raise your left hand toward the sky again and exhale. Perform 5 reps per side. 8. Forward Fold to Yogi Squat This combo drill improves mobility by strengthening and stretching your core and lower body. Stand tall with your feet outside hip-width, pointing outward. Inhale as you reach your hands overhead and activate your core. Exhale, hinge at the hips, and reach your hands toward the floor or your thighs while keeping your back flat. Inhale in the forward fold position. Exhale as you bend at the hips and knees until you're in a deep yogi squat. Inhale in the squat position. Exhale as you press through your feet to extend your legs and return to the forward fold. Complete 5 40? These Daily Mobility Drills Will Help You Move Like You're 30 Again first appeared on Men's Fitness on Jul 15, 2025 This story was originally reported by Men's Fitness on Jul 15, 2025, where it first appeared. Solve the daily Crossword
Daily Mail
6 days ago
- Health
- Daily Mail
I'm a physical therapist who suffered from crippling back pain for years... here is the cure I swear by
Back pain is one of the most common, persistent annoyances for a large share of Americans. About eight in 10 adults deal with back pain at some point in their lives, largely from slouching or sitting at a desk all day. Sanjit Koomer, a physical therapist in Canada, is one of those people - suffering from the condition for over two years - despite his job revolving around helping others manage their own pain. He has gone to massage and physical therapists only to be given the 'same generic, copy-paste exercises' that did nothing for his pain. That's when he decided to take matters into my own hands and rebuild his back 'from the ground up.' Koomer discovered a stretch called the 'reverse Jefferson curl,' which he called a 'gamechanger.' The exercise consists of facing a wall and placing your hips flush against it. Then, clasp your hands behind you and slowly lean your shoulders and head back, keeping your arms straight. Hold for a few seconds before slowly returning to standing straight. In his video, Kooner uses a weighted backpack to provide resistance and he claims the move helps stretch and strengthen muscles in the back. He told Fit and Well: 'It wasn't a magic fix, but once I introduced it consistently — two to three times per week — I started noticing real improvements over a couple of months. It became a key part of the bigger picture that helped me recover.' He noted the move may be particularly helpful for stiffness and or 'lack of posterior chain control,' or trouble coordinating lower back and pelvic muscles. Kooner demonstrated the move in a recent Instagram Reel and suggested beginners start with their hands on their hips for additional support. 'Focus on segmental spinal control first—no weight, slow tempo, and small range,' he said. 'Once comfortable, you can add resistance gradually.' The physical therapist said he used a three-pound backpack in the video and would suggest no more than 10 to 15 pounds at a time. He recommends completing around 10 repetitions, four to six times a day. Kooner claims the movement works because the spine 'is designed to move and bear load in all directions.' By moving back muscles in different unusual directions it helps to improve mobility and flexibility and combat stiffness. Kooner said: 'This exercise helps improve spinal flexion strength and control, which are often neglected in rehab and training programs.' Causes of lower back pain primarily come from the arthritis of the spine, or the slow degeneration of spinal joints. As cartilage breaks down, surrounding tissue may become inflamed. Additionally, back injuries can happen at any moment, even just from sitting at a desk or getting out of bed. Temperature changes may also induce inflammation in the joints and spine, leading to pain. While at-home exercises can provide relief, people with severe pain or back injuries should consult with a doctor before trying any exercises.
Globe and Mail
7 days ago
- Business
- Globe and Mail
U.S. Physical Therapy, Inc. Schedules Second Quarter 2025 Earnings Release and Conference Call Dates
U.S. Physical Therapy, Inc. (NYSE: USPH), a national operator of outpatient physical therapy clinics and provider of industrial injury prevention services, announced that it will report its financial results for the three months and six months ended June 30, 2025, on Wednesday, August 6, 2025, after the stock market closes, with the conference call to follow the next morning, on Thursday, August 7, 2025. To listen to the live call, please go to and click on conference calls under the Investor Relations section. Please go to the website 15 minutes early to register, download and install any necessary audio software. If you are unable to listen live, a playback of the conference call can be accessed until November 5, 2025 at USPH's website. About U.S. Physical Therapy, Inc. Founded in 1990, U.S. Physical Therapy, Inc. owns and/or manages 768 outpatient physical therapy clinics in 44 states. USPH clinics provide preventative and post-operative care for a variety of orthopedic-related disorders and sports-related injuries, treatment for neurologically-related injuries and rehabilitation of injured workers. USPH also has an industrial injury prevention business which provides onsite services for clients' employees including injury prevention and rehabilitation, performance optimization, post-offer employment testing, functional capacity evaluations, and ergonomic assessments. More information about U.S. Physical Therapy, Inc. is available at
Irish Times
22-07-2025
- Health
- Irish Times
What causes pelvic floor dysfunction in men and what can be done about it?
In his early 30s, Chad Woodard spent hours cycling around New York City training for an Ironman triathlon. Around the same time, he began to experience pelvic pain and erectile dysfunction. He never suspected his workouts could be the cause. Dr Woodard, now an assistant professor of physical therapy at Hunter College, had been in practice for several years, but it was only when a urologist asked him if he treated men with pelvic floor dysfunction that he began to educate himself about the pelvic floor, an umbrella term for the sling of muscles, ligaments and nerves at the base of the torso that supports the bladder, bowels and reproductive organs. When the pelvic floor becomes either overly lax or overly tight in men, it can cause incontinence, sexual dysfunction and pain in the scrotum, rectum or groin. Dr Woodard had heard passing mentions of the pelvic floor during his training, but he had no idea what pelvic floor physical therapy was. He sought out continuing education coursework in pelvic care and discovered that he was suffering from pelvic floor dysfunction. READ MORE After he successfully treated his conditions using the exercises he was learning, he dedicated his practice to helping other men. After treatment, 'they can live their life again,' he said, now more than a decade later. Overlooked source of suffering In recent years, women's pelvic floor health has received an uptick in attention, thanks to women's health advocates, social media activism and the rise of a cottage industry of telehealth companies and products to treat pelvic floor issues. But men's pelvic floor health is often still overlooked by medical providers (According to some estimates, one in 10 men in Ireland may suffer from a pelvic floor disorder). This is in part because pelvic floor issues, such as incontinence, erectile dysfunction and chronic pain, 'can masquerade as so many other conditions,' including prostate infections, sexually transmitted infections and even cancer, said Dr Amin Herati, an assistant professor of urology at Johns Hopkins Medicine. What causes pelvic floor dysfunction in men? Pelvic floor disorders typically arise when the muscles of the pelvis become too tight or too loose. Generally speaking, men are more likely to experience issues from overly tight pelvic floors, in which the muscles are in a near permanent state of contraction, said Kimberlee Sullivan, the head of clinics for pelvic health provider Origin. This limits the muscles' range of motion and mobility, which ultimately weakens them, making it difficult to control the flow of urine and faeces and to support erections and ejaculation. One of the most common causes of tight pelvic floors is stress, which can lead to over-clenching of the pelvic muscles. Other common causes include constipation, holding in urine for long periods of time and excessive sitting. Cycling or heavy lifting can also lead to tightness, experts said. When men have overly lax pelvic floors, the cause is most often surgery to treat prostate cancer. This cohort is especially likely to experience incontinence and erectile dysfunction, since surgery can weaken the muscles and ligaments of the pelvic floor. Pelvic floor disorders can also be caused by damage to the pudendal nerve, which runs through the pelvic floor, as a result of injury from activities such as kick-boxing, cycling or squatting. How is pelvic floor dysfunction treated in men? If you're suffering from bladder or bowel incontinence, erectile dysfunction or pelvic pain, first see a doctor to rule out infection or disease. For many issues, physical therapy may be the solution – with a treatment programme that combines massage to release tight muscle and fascia, and stretching or strengthening exercises. Diaphragmatic breathing may also be recommended. How can you keep your pelvic floor healthy? If you don't suffer from any pelvic floor issues, there are a few simple steps you can take to avoid dysfunction down the road. Practice deep breathing: Diaphragmatic breathing, in which your abdomen fills with oxygen as your inhale, can help to keep the pelvic floor both appropriately relaxed and strong. Deep breathing is like 'a stretch from the inside out,' said Alicia Ferriere, a pelvic floor physical therapist. Stretch regularly: Stretching your hip and groin muscles, quads, glutes and hamstrings can keep the muscles of your pelvic floor mobile. This can be especially valuable after powerlifting and cycling, both of which can tighten the pelvic floor's muscles and tissues, Ferriere said. Avoid Kegels, in most cases: Unless you have been diagnosed with an overly lax pelvic floor, avoid Kegels, or intentionally contracting your pelvic floor muscles. Most people don't do Kegels correctly, experts said, which can exacerbate a tight pelvic floor. Don't suffer in silence: If you suspect you might be developing a pelvic floor issue, don't try to tough it out. Just as you would seek treatment for a pulled or cramped muscle in your shoulder or calf, Sullivan said, the sooner you start addressing symptoms in your pelvic floor muscles, the better. – This article originally appeared in the New York Times
SBS Australia
21-07-2025
- Health
- SBS Australia
Nelli lives with chronic pain. It took her 20 years to find the right help
Nelli Stevenson has been living with chronic pain since she was a teenager — but it has taken her many years, and a serious medical emergency, to find the help she needed. Stevenson, 37, started experiencing chronic pelvic pain, along with a nerve pain called sciatica, when she was around 14 years old. These conditions later worsened after the birth of her child, and became chronic around three years ago. "I live with chronic persistent pain. I've had several medical professionals tell me I'll likely be in pain for the rest of my life," she told SBS News. "There is only so much they can do for me surgically. So, I manage my pain on a day-to-day basis through a number of physical interventions, as well as medical interventions as well." Stevenson works for a community legal service with flexible arrangements, and says she is fortunate to have access to a specialist GP and team who support her physical therapy and pain management. "However, it took me about 20 years of pushing through the medical system, constantly advocating for myself and fighting to be taken seriously, to be able to find that group of people," she said. This started in her late teens. "I was told, like most people with pelvic pain, that it's just part of being a woman, it's part of your period. I was gaslit for several years," she said. This had serious consequences. At one point, Stevenson says she had normalised the chronic abdominal pain she was experiencing that she didn't notice her appendix had ruptured. "I didn't present to hospital until 12 days after it had happened," she said. Stevenson ended up in ICU and needed two major surgeries to save her life. She says these caused significant scar tissue, which added to her chronic pain. She said she has heard many stories of late diagnosis, misdiagnosis and gaslighting from the chronic pain community. "They [medical professionals] aren't taking seriously these people who are saying, 'I cannot live like this anymore. I need more help.'" Chronic pain is taking longer to diagnose in 2025, according to a new report from peak consumer body Chronic Pain Australia . The 11th edition of its National Pain Survey, released on Monday to kick off a week-long awareness campaign, has revealed what it calls a "devastating national crisis" marked by diagnosis delays and a severe mental health toll. Waiting for a diagnosis Chronic pain is a common and complex condition characterised by persistent pain experienced on most days of the week, according to the Australian Institute of Health and Welfare. Approximately one in five Australians, or 3.6 million, live with chronic pain. However, Chronic Pain Australia believes the figure is higher. "That figure came from a study that was done about 15 years ago," Chronic Pain Australia chair Nicolette Ellis said. "What we're predicting chronic pain is sitting at in [terms of] prevalence is about four million Australians in this day and age, and [this is] projected to go up to five million in 2050." Of the almost 5,000 survey respondents, many had multiple conditions, including pain, joint pain and nerve pain, often experienced at the same time. Over half (54 per cent) of respondents reported waiting more than two years for a diagnosis, and 44 per cent waited over three years. This has increased from 42 per cent waiting over three years in 2024, and 41 per cent in 2023. Mental health impacts — and a 'pervasive' stigma Ellis said delayed diagnoses can contribute to the "vicious cycle" of chronic pain, including mental ill health. "For a lot of people, it takes away their identity, increases their mental health issues … and that's because of [what] pain can take away," she said. "If you're waiting for a diagnosis, typically you lose function. That might be reduced hours at work, or it might be leaving the workforce altogether." The report revealed 74 per cent of respondents had experienced mental health impacts, with 87 per cent experiencing sleep disturbances. Among other impacts was 63 and 59 per cent of respondents who experienced strain on family relationships and friendships. Stigma around chronic pain is "pervasive", according to the report, which found 74 per cent reported feeling ignored or dismissed. Ellis said this can come from health professionals along with friends, family, and community members. However, reported stigma from health professionals was higher than overall levels. "Many people feel gaslit or stigmatised by health professionals — that this is all in their head and it's not a true condition," she said. Calls for more complex care Despite the complex nature of chronic pain, the report found access to appropriate multidisciplinary and specialist care is falling short. Only 18 per cent of respondents received a referral to multidisciplinary pain management, and 30 per cent of those referred never secured an appointment. Ellis said access to multidisciplinary care is limited and dependent on location. "If you're in a metropolitan area, usually you can get into a tertiary or hospital-based pain clinic. But they have massive wait lists," she said. "Access to that kind of care is very limited." Chronic Pain Australia has been advocating for integrating multidisciplinary care programs into primary care settings. Ultimately, it wants to see chronic pain recognised as a condition in its own right — and made a national health priority. "Currently, we don't recognise pain as a condition in its own right; we recognise it as a symptom. What that means is that not only is chronic pain invisible to society, it's invisible in our health system data and in our policies," Ellis said. Ellis said recognising chronic pain in its own right would increase awareness of the condition, to guide adequate funding and resources. SBS News has contacted the federal health department for comment. It's understood the latest report will be presented to parliament later this week. For Stevenson, having access to early diagnosis and complex care can make an "extraordinary difference". "It means that someone who may otherwise be bedridden for weeks and weeks on end can actually participate in society, can maintain a healthy work-life balance, and can go about their days as a person living as pain free as possible, which surely we all deserve."
