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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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Testimonial by R.D., age 38

"I had a severe tear during childbirth that was not stitched together correctly and therefore healed poorly. Even after having a surgery a year later to remove the scar tissue, I was still having pain, and no one could explain why -- there was no overt 'reason' to explain the pain. I had tried other 'specialists' and even saw another physical therapist who had me do hip / leg stretches -- what a joke! I was about to give up and just 'live with it' until thankfully I kept searching online and found Heather.

Read more: Testimonial by R.D., age 38

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.

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 Rosanna R., age 35

Heather has affected my life in the MOST POSITIVE way and I am forever grateful. My husband refers to her as the "sex doctor" so you can only imagine how happy he is with my therapy outcome.

After the birth of my son I suffered from "Vaginismus", however, at the time I just thought I was broken. My "broken vagina" affected me physically but it was an emotional struggle as well. Many women in my life also suffered with pain from sex after their babies were born so I knew I wasn't alone. They told me they "just got used to it" but I couldn't see myself living that way.

Sex wasn't just painful, it was literally impossible - IT DIDNT FIT!

Read more: Testimonial by Rosanna R.,...

Testimonial by Mary L.

I started seeing Heather to treat my Interstitial Cystitis in November 2016. At this time, I was extremely miserable, in constant pain, and felt as though no one was listening or understood what was going on with my body. I have just finished my last appointment and I can honestly say that my life has completely changed for the better because of Heather and her team of PTs! I live almost completely pain free, and when I do have flare ups, I am able to treat them at home on my own. I am so grateful that this office was recommended to me a honestly cannot recommend them enough!

Read more: Testimonial by Mary L.

Testimonial by R.H.

No one could tell me why I was having pain during sex--sharp pain, not just uncomfortable, pain. I was referred to Heather Jeffcoat after researching several different options. I had seen a specialist who told me physical therapy would not help and my only option was surgery. I really didn't want to go that route, so when we got a referral, I decided to try it--it can't hurt, I thought. I am so glad I did. She diagnosed the problem right away, which was a relief in itself.

To know why I was having pain eased my mind immensely. And to hear that she could fix it without surgery was another relief. She said she could fix the problem in 6 weeks. I think it was actually 4 for me. She was very methodical, and treated me as an intelligent human being capable of participating in my own recovery. I would absolutely recommend her to anyone. She did not try to prolong my session numbers, she worked hard to accommodate my schedule (and the fact that I had to bring a baby to sessions), and she was completely honest the entire time. It is so hard to find someone with these characteristics, much less a professional who is so good at what she does. She has my highest respect.

-- R.H.

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