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Nike Asks Debbie Dy, DPT About Creating a Morning Stretch Routine

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Written by: Debbie Dy, PT, DPT
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creating a morning stretch routine
Image courtesy of Nike
As one of the giants of the sports and fitness industry, Nike carries a lot of clout when it comes to health and wellness tips. So when Dina Cheney reached out to me for my views on creating an effective morning stretch routine, I was glad to offer my insights as a licensed Physical Therapist. Here are some excerpts from the article interspersed with my own commentary, along with a link to the full article at the Nike website.

Debbie Dy, DPT

What Are the Benefits of Creating a Morning Stretch Routine?

It's part of our nature as mammals to feel the urge to stretch when first waking up. Lions, bears, and squirrels all do it too! It gets the blood flowing and helps erase the cobwebs that seem to gather when we're in a deep slumber. So it only makes sense to follow what our bodies are telling us by making a good stretching regimen part of waking up each day.

And as the article says,

Flowing through some gentle movements at the start of your day will not only help to prepare your body for movement — of any kind — but it may also help improve flexibility over time."

Read more: Nike Asks Debbie Dy, DPT...

Nike | How To Strengthen Your Pelvic Floor, According to a Physiotherapist

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Written by: Heather Jeffcoat, DPT
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strengthen your pelvic floor
Image courtesy of Nike
Fitness giants Nike recently reached out to me for an article entitled "How To Strengthen Your Pelvic Floor, According to a Physiotherapist", and of course I was glad to offer my insights. It's great to see such a highly visible company in the fitness market taking interest in the topic of pelvic floor health. While at first blush taking care of the pelvic floor may not seem as "sexy" a topic as sculptured calves or bulging biceps, at Femina PT we of course understand the pivotal role that pelvic floor health plays in sexual function (of course!), proper posture, freedom from back and hip pain, avoiding embarrassing bouts of incontinence, and so on. That said, here are some snippets from the article, interspersed with my onw commentary. A link to full article at Nike's site is included below.

Heather Jeffcoat, DPT

Strengthen Your Pelvic Floor to Improve Your Core

What if you can't "Just Do It?"

Nike's longstanding slogan presupposes that your pelvic floor is in full health - but what if it isn't? Pelvic floor issues can have a profound effect on your ability to enjoy sports and other activities, and even if you are able to participate, recovery times may increase and other issues such as incontinence may come into play if things are quite right "down there".

In this article we take a quick look at how to best strengthen your pelvic floor with the aim of improving not only athletic performance but overall wellbeing.

Read more: Nike | How To Strengthen...

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What Our Patients Have to Say

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Testimonial by J.H.

My last appointment with Heather was over 6 years ago but I still think of her every day. I don’t take for granted that I can easily get out of bed, care for my two active and busy young boys, run, play tennis, clean my house, or sit at a desk for several hours at a time. None of these tasks were easy for me before meeting Heather. Eight years ago my car was struck from behind by a tractor trailer that was estimated to have been speeding. I spent 3 years working with different PTs and Drs trying to heal and move on with my life. When I became pregnant and the hormone relaxin that “relaxes” all the joints of the body and the additional weight gain erased all my progress and I was suddenly in a lot of pain again. My OB sent me to Heather for one last try.

Read more: Testimonial by J.H.

Testimonial by M.N., age 28

A personal journey and testimonial from one of my patients:

I was diagnosed with vaginismus 4 years ago. I never heard of such medical condition until after I got married. At first my husband and I didn't know what to do, we didn't know what the issues were or how to overcome it. Being born and raised in Armenia and being Christian I wasn't that open about talking to sex with others and so it wasn't easy to seek help. But eventually I went to an Ob-Gyn and luckily she knew about the medical condition (not many doctors know). She referred me to a physical therapist and I couldn't believe it and thought it's something I can handle myself. I ordered a kit from vaginismus.com and started practicing with dilators. There was some small progress but wasn't much helpful.

Read more: Testimonial by M.N., age 28

Testimonial by M.N., age 28

A personal journey and testimonial from one of my patients:

I was diagnosed with vaginismus 4 years ago. I never heard of such medical condition until after I got married. At first my husband and I didn't know what to do, we didn't know what the issues were or how to overcome it. Being born and raised in Armenia and being Christian I wasn't that open about talking to sex with others and so it wasn't easy to seek help. But eventually I went to an Ob-Gyn and luckily she knew about the medical condition (not many doctors know). She referred me to a physical therapist and I couldn't believe it and thought it's something I can handle myself. I ordered a kit from vaginismus.com and started practicing with dilators. There was some small progress but wasn't much helpful.

Read more: Testimonial by M.N., age 28

Testimonial by S.P., Age 26

I would like to start off by thanking Heather Jeffcoat for educating me and curing me of Vaginismus. I had been married for almost three years before I was referred to Heather. I never knew about Vaginismus until almost three years into my marriage. I knew something was wrong when I went on my honeymoon and came back a Virgin. I had always imagined how magical my first night would be but boy was I wrong.

Read more: Testimonial by S.P., Age 26

Testimonial by A.M.

Months after giving birth, it was difficult for me to go from a sitting or lying position up to a full standing position without feeling that I had to remain hunched over until a bit of time had passed to get fully upright. However, after taking Heather’s course, I learned exercises to get my body back to normal. She also showed me correct ways to lift and carry my son as well as put him in/take him out of the carseat and stroller. This class was really beneficial and Heather is a wonderful teacher who made me feel very comfortable.

-- A.M.

Testimonial by J.B.

My husband and I were having problems with painful intercourse. My therapist recommended that I go and get a pelvic floor evaluation from a physical therapist. Having never been treated by a physical therapist, I wondered how this really was going to help me. My husband who is a physician was very supportive and agreed that a PT evaluation would be a great idea. So i made the appointment and was blown away by what I learned. I had no idea that pelvic floor muscles could get tight and have trigger points just like any other muscle in the body. I'm a massage therapist and very familiar with tight muscles, and this new thought really amazed me. Heather's program to help relax and strengthen these muscles made such a difference. I can say that I am 100% pain free during intercourse now. Yippee! Going to the PT appointments and doing the at-home exercises was definitely a discipline, but it's 100% worth it! The rewards are amazing.

-- J.B.

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