Many of us spend hours a day sitting, often times at a desk while looking on our cell phones or tablets or even watching TV.  Whether it be for school, work, or leisure activities, our bodies are feeling the effects of this. Some of these effects can include poor posture, back or neck pain, and tight or sore muscles to name a few.  When we are sitting we need to try to remain in ideal posture, which is challenging, but here are a few things we can do everyday to help minimize the strain this is placing on our bodies.

1. Chin Tucks

Sitting in good posture with back straight, practice bringing chin straight back, as if you give yourself a double chin. Try to bring your ears over your shoulders.

Hold this position for a few seconds and then relax.

2. Shoulder Blade Squeeze

Sitting in good posture with back straight, practice squeezing shoulder blades together.

Hold this position for a few seconds and then relax.

3. Neck Stretching (Upper Trapezius)

Sitting in good posture with back straight, hold the seat with one hand and bend your head towards the opposite side for a gentle stretch of the side of the neck.

4. Lumbar Support

Using a lumbar support cushion or rolled-up towel placed behind you at the curve of your back will help promote improved posture when sitting by placing spine into ideal alignment.

5. Eye Level Monitors, Tablets, Books, TV

When looking at a screen or book, in order to keep good posture, we should adjust our position so that we are eye-level with it instead of looking down/up constantly to reduce strain on neck vertebrae and neck/shoulder muscles.

6. Feet Flat on Floor

When sitting, try to keep legs uncrossed and feet flat on the floor to help promote symmetrical weight through the pelvis and hips.

7. Stand up!

Make sure to take breaks often if possible to change position, promote circulation and stretch out.

By practicing these strategies it can help to reduce muscle strain and tightness throughout neck, shoulders, and back which can help to reduce risks of injury. Always consult your physician or physical therapist before starting any new exercise program.

If you would like more information about ergonomics and injuries related to posture, feel free to set up a free consultation at one of our Aquacare locations.

We are pleased to announce our women's health community lecture series in September, featuring our very own Genevieve Tatara DPT- Women's Health Specialist.

Topics include:

Mind Over Bladder: Understanding Pelvic Floor Weakness (Sept. 12 from 5:30-6:30pm)

What to Do When You Can't Go Number 2: How PT Can Help with Bowel Health and Constipation (Sept. 19 from 5:30-6:30pm)

It Hurts Where? Demystifying Pelvic Pain (Sept. 26 from 5:30-6:30pm)

Lectures will be held at Excellens Physical Therapy, 34434 King Street Row #1, Lewes, DE 19958, and light refreshments will be provided. 



Click here to RSVP:
Community Wellness Lecture Series

Post-Partum Changes

During pregnancy, women see their physician for a 6-week checkup. However, most women are not told about the unexpected things that may occur following pregnancy. These problems may include urine leakage, pain at their episiotomy scar or C-section scar, or even the start of an organ prolapse. Pregnancy is a beautiful thing, but these physical changes can be detrimental to your physical and mental health if not cared for properly.

The Role of Pelvic Floor in Post-Partum

Pelvic Floor Therapy is a newer specialized service offered by specially trained physical therapists in America. However, a referral for Pelvic Floor Therapy is not the “accepted norm” for most 6-week Post-partum women. In Europe, the majority of woman who have experienced childbirth, are referred to a Pelvic Floor therapist at their 6-week gynecological appointment. This SHOULD be the accepted norm in America, but most women that are in the post-partum stage either know very little, or nothing at all about Pelvic Floor Therapy.

Why Is Physical Therapy Important in Post-Partum Recovery?

“Pregnancy causes many long-term changes in a females’ anatomy. Ligaments become lax, posture changes, pelvic floor weakness develops, and there is a shift in the position of a women’s internal organs with the increased weight gain and position of the baby.” says Cara Konlian, owner of Aquacare Physical Therapy and a pelvic floor therapist. “Many of the changes that will occur with pregnancy sets a female up for problems later in life such as incontinence, pelvic pain and urinary prolapse.

Learn more:
Post-Partum Physical Therapy

What Is Walking Speed?

Walking is functional activity that many of us do, whether it be leisurely or around the house. The way we walk, our gait, is very important in keeping our bodies mobile and strong. Gait speed, or how fast someone walks, can also be a way of predicting survival rates. Studies show that the speed of someone’s walking is linked to “dependence, hospitalization, rehabilitation needs, discharge locations, and ambulation category.” (Fritz, Lusardi)

Many variables can contribute to walking speed such as weight or BMI, smoking, use of assistive devices like canes and walkers, arthritis, and other systemic diseases. Walking requires energy. If someone’s gait speed starts to reduce, this may indicate a dysfunction in one of our bodies systems. Body systems include our musculoskeletal, cardiovascular, nervous, circulatory, and lymphatic systems.

How Do You Measure Walking Speed?

Physical therapists can easily measure gait speed within their clinic. A common test used is the 10 Meter Walk Test. This includes a 20-meter walkway with a 5-meter acceleration zone at the start, a 10 meter “timed section”, and then a 5-meter deceleration zone. The therapist uses a stopwatch and will start it when the patient crosses the first line and stops it when the client crosses the second line.

It is best to do these 3 times and average the score to get the most accurate time. (Fritz, Lusardi) The average gait speed can then be used to compare improvement or decline at certain times such as after a surgery, after rehabilitation, and throughout the years.

Learn more: 
Walking Speed