What If your Exercise Or Fitness Program Is actually Hurting You?

Wouldn’t it be scary if you were trying to exercise to improve your health and your exercise program was the wrong program for you?

That’s right – you could have started the wrong workout or you could have been doing the wrong exercises for years and not even know it.

Read on or Watch this video now to learn how to exercise properly:

Click here to watch video

Here’s how I know this happens:

First, there are thousands of exercises out there on the internet, in magazines, in blogs, etc. – the problem is that not all exercises are good for everyone. There is no “one size fits all” approach for exercise. If we are honest with each other, not everyone can do every exercise out there. In fact, you can get seriously hurt by trying an exercise that you just flat out are not ready for or not physically capable of doing.

Secondyou could be doing an exercise that is right for you but you are doing it wrong. You aren’t strong...

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4 Top Reasons NOT to Read in Bed

  1. Neural Tension
    • a) When you sit with your legs straight out in front of you while your head is looking down, you are placing the maximum amount of tension on your spinal cord and sciatica nerve
    • b) Nerves do not like to be stretched or placed on tension and the reading in bed posture promotes exactly this so you can end up having symptoms like numbness and tingling and not realize that the reading in bed posture is the cause of your problem
  2. Poor Digestion
    • a) When you sit with your legs straight out in front of you while your head is looking down, you are increasing pressure on your abdomen and squeezing your stomach
    • b) This increases the likelihood of poor digestion and acid reflux issues – especially if you eat right before you go to bed
  3. Poor Sleep Habits
    • a) The bedroom should be reserved for sleeping and intimacy – not reading, watching television, playing games on a tablet, or checking your smartphone
    • b) When your brain...
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Which Bones, Joints and Muscles Do You Want to Keep?

Chances are you’ve come across the old dental health adage: “Floss the teeth you want to keep.” The first time you spotted this sign in a dental office or heard the phrase uttered word-for-word by the dentist probably elicited a giggle or a snarky remark. But once the humor of it washed away, you more than likely had an a-ha moment. It just makes so much sense, doesn’t it?

Let’s try to apply this principle to other parts of the human body: What if you only stretched the muscles you wanted to keep? What if you performed weight-bearing exercises to maintain the strength of just a few of your more than 200 muscles? This is an extreme example, of course, but without the guidance of a physical therapist, it’s possible that some parts of your musculoskeletal system may be inadvertently neglected.

Physical therapists are trained to identify and treat a wide range of movement disorders including sports injuries such as sprains and strains as well as...

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The Best 4 Tips to Improve Your Golf Score AND Keep You On The Course All Season Without Back or Shoulder Pain

I had a guy stroll into my office and exclaim, “Dr. De Witt, you got to fix my golf game!” This man took me a bit by surprise because he was boisterous and very confident that I was the one who could help him. The truth of the matter was that I had never met the guy.

I replied by saying, “Sir, how can I fix your golf game? Are you having pain or feeling weak?”

He said, “Well, you see, this buddy of mine came to see you to fix his shoulder and you shared with him 4 exercises. He said after he started doing your 4 exercises that not only did his golf score improve but his shoulder and his back pain went away. I’ve had back pain for quite a while and I want to learn those 4 exercises you gave him.”

I asked him how long he had back pain and he informed me “all my life.” I shared with him that I specialized in treating patients with back pain for “all their life” then I asked him what his golf score was.

He laughed and...

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How to Make a Homemade Ice Pack

Seriously, ice is super important if you have just suffered an injury because the more quickly you apply an ice pack after an injury – hopefully within the first 5 minutes – the less overall tissue injury will occur.

Don’t get me wrong, if you tear your ACL and apply ice, it doesn’t mean that your ACL isn’t still torn. It just means that the ice application will limit the effects tissue damage in the tissues surrounding the ACL.

For example, if you don’t apply ice then you will have a lot more swelling and inflammation. That extra fluid will create pressure on the other tissues in the knee and possibly damage them. Applying ice helps to keep swelling and inflammation under control so that other tissues are as negatively impacted.

You can learn more from a recent Facebook Live Class I recorded. The video class will talk about:

  • What happens to the body when ice is applied
  • Why we want to apply ice
  • When not to use ice
  • How to make a homemade ice pack
  • ...
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DIY Series – How to Use a Hot Pack

I rarely see skin burns from hot packs but on occasion I have had patients burn themselves because they did not know how to correctly apply a hot pack.

Skin burns can easily be prevented.

Heat from a hot pack is a great way to reduce general muscle soreness and joint or muscle tension. Heat can also be very relaxing.

In this next video of the DIY Series, you will learn:

  • What happens to your body when heat is applied
  • Why we would want to apply heat
  • When not to use heat
  • How to apply a microwaveable hot pack correctly and reduce your risk of skin burns significantly

Click play to see the video bellow:

I hope I never hear about someone burning themselves from a hot pack again. If you or someone you know uses a hot pack frequently, could you please forward this email to them?

Skin burns can be serious, and I don’t want anyone hurting themselves while trying to help themselves ease soreness and tension.

Enjoy the video and stay safe,

Dr. Jeanette

 

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DIY Series – How to Make an Ice Cup for Ice Massage

Ice massage?

Ever heard of it?

Isn’t massage supposed to bring warmth and relax me?

Ice massage is awesome!

No, it won’t bring you warmth but because ice can decrease muscle spasms, it might relax your muscles and decrease your pain caused by muscle spasm.

Ice massage is typically reserved for smaller areas so it’s not like having an ice pack cover a complete area.

The latest video in the DIY Series will talk about:

  • Using ice massage vs an ice pack
  • What happens to your body when ice massage is applied
  • Why we would want to apply ice massage
  • When NOT to use ice massage
  • How to make a homemade ice cup for ice massage

You can view the video here:

After watching the video, would you mind sharing it with others?

Ice massage is a great way to apply ice to small areas and it’s quick!

Stay Cool,

Dr. Jeanette

 

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