ALTA NEWS

 Comfortable Behind the Wheel

Of all the things we do, driving creates more back and neck aches than almost anything. Here are a few adjustments to make you happier in the driver's seat.

The seat: If your seat is adjustable, having the front part of the seat slightly lower than the back means optimal comfort. When knees are lower than hips, your back will not flatten so easily. If sitting in a soft or low chair hurts your back, having a bucket seat is no better. If your seat is not adjustable, a seat wedge can make all the difference.

Your mirror: Sit up in your very best posture when you adjust your rear view mirror. That way, every time you need to check behind you, you will be reminded to assume great posture and eventually, that good habit will become the new normal.

Your hand position: "10 and 2 is not the rule." Keeping your hands lower on the steering wheel decreases the work of your neck muscles and saves your hands from serious injuries when airbags deploy. The new recommendation is 9 and 3, or 4 and 8 clock positions. Either way you will be safer and more comfortable.

Your shoulder blades: Are your shoulder blades in contact with the seat back? If not, they should be. It's an easy reminder of using great posture while driving.

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                                             March 6, 2013

Greetings!

 Clam Shmam                             

"If I hear one more person tell me to do the clam, I might just scream." Says my sister Barbara. Barb is an MD in Seattle and she has seen a few PTs over the years. They have all given her "the clam" to eliminate knee and back pain. She has done the clam over and over, but alas, the pain persists and it has stopped Barb in her tracks whenever she tries to run. She has another doctor friend who is hindered by Iliotibial band (ITB) pain while on the bike. He has been told to do the clam, but that's not working for him either.

If the clam is "the" exercise, why isn't it working?

Click here to find out why the clam isn't working . . .

The BAD news: Falls are the leading cause of ER visits, hospital admissions, and unintentional deaths for older adults. Fall risk has been identified as an urgent public health risk among active seniors.

The GOOD News: T'ai Chi is a fantastic way to improve balance and core stability, reduce the fear of falling and generally decrease anxiety. T'ai Chi classes develop a more confident, steadier, sturdier you.

I had the great pleasure to sample Deb's Tai Chi class at ALTA. I was amazed by how the flowing and gentle movements relaxed my body and allowed me to feel centered and engaged. No grocery lists, no to do lists running through my brain. I was completely in tune with the movements and with my body. Debbie's cadence and tone of voice lent to the restorative nature of the exercises. Each new move was challenging but not in that heart pounding/anxiety provoking way. It just challenged me enough to keep me in the moment. 

This class is unlike Tai Chi classes elsewhere. The individual postures and sequences you learn will be chosen and tailored to the specific needs of the group. The focus will be on comfort with each posture before adding new movements. Proper breathing and weight-shifting are a part of each class, as well as emphasis on balance. Try this class, you'll be hooked!

Taught by Debbie Steinman, LPTA, GCFP  

Casses Thursday 12-1 p.m. starting April 4th

Class size will be limited to five.   

ALTA Physical Therapy & Pilates

2955 Baseline Road 

Boulder, CO  80303

303-444-8707

www.AltaTherapies.com