PTIS Logo White No Background

Physical Therapy & Injury Specialists



April 2013

In This Issue
Don't Be An "April Fool"
Exercise of the Month - Bird Dog
Recipe - Let them Eat Cake!
Think About It...
Staying Active Tip - 12 Easy Ways to Enjoy Activity at Work



Happy Springtime to you! We hope you enjoy our April issue of STAYING ACTIVE. This month's newsletter is full of tips related to getting active for SPRING. 
Don't Be An "April Fool"


While the origins of April Fools' Day are sketchy at best, one of the more popular theories dates back to the 16th century. Prior to 1582, the new year began on April 1. When the new year was moved to Jan. 1 in 1582, there were some people who hadn't heard or didn't believe the change in the date, so they continued to celebrate New Year's Day on April 1. These "April fools" were often ridiculed by being sent on "fools errands" or were made the butt of other practical jokes.


Don't be an "April Fool" this season, get ACTIVE and get HEALTHY.  Here is a 12-week guide to Healthy Walking. Print it out and get started today!




Exercise of the Month - Bird Dog
bird dog


The "bird dog" is a great exercise for developing core strength and improving balance. It requires no equipment, making it a convenient way to stay on track whether at home or traveling. When performing the exercise, it is important to engage the abdominal muscles and keep the torso rigid to help prevent the back from sagging or arching excessively. Muscles worked include the glutes/hips, back, abs, shoulders and legs.

How to do it:



Begin on the hands and knees on an exercise mat, fingers pointing forward. The hands should be directly underneath the shoulders, and the knees underneath the hips. Slowly raise the left arm until it is parallel to the floor. Keep the arm straight. Next, slowly raise the right leg until it is parallel, or near parallel, to the floor. Tighten the glutes as you lift the leg and do your best to keep the hips from rotating outward. Do your best to keep both shoulders parallel to the floor throughout the movement. Hold for several seconds or longer, depending on your ability to maintain the position. Slowly return to starting position and repeat with the right arm and left leg. 


Instead of lifting the arm and leg one at a time, move them simultaneously in a slow, controlled manner.



Perform the exercise by lifting the same side arm and leg. This is much more challenging and is not recommended for those who haven't mastered the beginner version, or who don't already have a strong core.

You can also try using a stability ball when doing the bird-dog. Here you would place your hips on top of the ball before moving the arm/leg. If using the ball, the leg that remains in contact with the floor will not be bent.



The bird dog is designed to test the strength of stabilizing muscles, so it is normal that you may initially find yourself unable to complete the exercise without losing balance. For this reason, it is important to move slowly.


This exercise can be especially helpful for those looking to improve posture, as well as conditioning the low back. Because it does not place as much stress on the spinal column as some other low back exercises, it is a considered a safe form of strengthening, however, it is still not appropriate for everyone, so check with your physical therapist if in doubt.


You can perform this exercise every day, or every other day, depending on goals and ability. Beginners should start with one to two repetitions and gradually increase reps, or length of time each rep is held. 


This April Fool's Day, Let Them Eat Cake! april fools cake




Be creative this April Fool's Day and impress your family as well.  Try this April Fool's Day cake and let the joke be on them.


April Fool's Day Cake 







"I have two doctors - my left leg and my right leg"

- George Trevelyan



12 Easy Ways to Enjoy Activity at Work


Is your excuse for not exercising that you work too much? Well, we have some tips for you to help get you healthy and likely help your productivity too! Print it out and tape it to your desk.





World Health Day is April 7th.
World Health Day 2013 is being celebrated this year under the theme of "hypertension", otherwise known as high blood pressure. The intention of this year's campaign is to: raise awareness of hypertension and promote behavioural change with respect to primary prevention, improve the chances of early detection and promote effective management for patients. Although hypertension is a serious health problem, it is preventable and treatable. To learn more:
Earth Day is April 22nd.
Climate change can seem like a remote problem for our leaders, but the fact is that it's already impacting real people, animals, and beloved places. The Faces of Climate Change are multiplying every day. Fortunately, other Faces of Climate Change are multiplying too: those stepping up to do something about it. Together, we can personalize the massive challenge climate change presents by telling the world these stories through images shown at thousands of Earth Day events around the world. To learn more:
Thank you for your interest in health and wellness. We believe Staying Active is important for WORK.SPORT.LIFE. 

If you like this newsletter, please send to friends and family and have them subscribe. If there is a topic you would like us to include in a future issues, please let us know.


Happy Springtime!


From The Entire Staff

Physical Therapy & Injury Specialists 

Join Our Newsletter List
For Email Newsletters you can trust