Comprehensive Physical Therapy Center| Hamtramck, MI
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313-875-4645

9740 Conant St, Hamtramck

9800 Conant St, Hamtramck

 

 

With great care, comes great freedom

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Welcome to our blog!

 

We're so excited that you are here! Our physical therapists are very eager to share their knowledge and experiences with you.

 

Blogs will be posted on the 10th and 20th of every month. Feel free to look around, comment and subscribe!

By Comprehensive PT Team, Nov 11 2016 09:42PM

Is Housework a Pain? We might not enjoy and delight in sweeping, vacuuming, cleaning windows or doing laundry, but it has to get done.  Yet, I am not thinking of that kind of pain. I am thinking of the physical pain and discomfort that one or some of those tasks may produce while you are cleaning.  I can’t change your outlook at how you perceive those tasks, but maybe I can help with some of the physical pain you may have while doing those tasks.

Take a look at your posture while doing any of those household tasks. Are you slouching, slumping, or stooping? Are you pushing or pulling a vacuum or broom too far from your body? Are you twisting your back as you work?

             

When you determine you have one or more of the wrong postures mentioned above, you need to think about correcting them.  

With any cleaning task or laundry task, engage the core muscles first, primarily the lower abdominal muscles.  

So let’s start with laundry. Squat down to pick up the basket, keeping it close to your body. Our hope is that everyone has “made the basket” and thrown all of their clothes into the basket, leaving no clothes on the floor. If they haven’t, use the golfer lift technique to pick up the clothes (see below). Side loader machine? Squat down to reach into the machine to deal with the clothes. Front loader machine? When reaching into the machine to get clothes out, don’t bend at your waist, but instead, use that golf lift technique again.

Vacuuming is next. Ugh. Too much floor in my house! Hold the vacuum handle with your hand at your side the whole time. Step forward and backward to move the vacuum. Need to reach that spot in the corner? Walk to that spot with the vacuum handle at your side; don’t bend at your hips or waist or push the vacuum very far from your hip. Let your legs do the work; keep your back in the neutral position. Sweeping is almost the same concept, but you do have to allow your hands to move away from you as you sweep. Make sure you maintain a neutral spine as you sweep and still let your legs move you forward and backward. Avoid twisting and stooping.

Washing windows for a clear view. When washing the low windows, squat or kneel in front of the surface, keeping your back in a neutral spine. At chest level, keep a wide base of support through your legs. When washing the high parts of your windows, use a step ladder or stool to avoid excessive extension of the cervical and lumbar spine. In my household, the sliding glass door will be smudged within an hour of washing, so I learn to put up with those kid marks for a while.

So if housework is still a pain after trying these tips, you may want to consider some physical therapy to help you with your posture and body mechanics with some stretching and strengthening techniques. Getting housework done may still not be delightful in your eyes, but if your body can be pain free while doing those tasks, it’s a good thing!

-This was written by a wife & mom, homemaker, and physical therapy assistant who loves each job she has been blessed with doing for many years-

By Comprehensive PT Team, Oct 20 2016 08:09PM

If you’re like most people, chances are you’ve started and stopped an exercise program on multiple occasions, for one reason or another. But why hasn’t it clicked? Why were you unable to keep going with your exercise program where others could? Why does it seem like diet and exercise always have to be such a roller coaster ride for you? Well, believe it or not, there are reasons why some people are able to stick through the tough times, and others merely walk away and fall back to where they started. To find out more about what it takes to see results in an exercise program, ask your physical therapist or schedule your Free Fitness Assessment with our Fitness Director today!

However, before we are able to achieve success, we must make exercise and a healthy lifestyle a habit. For many, this might be easier said than done. But there are things that can be done to help make it easier. The general saying is that it takes at least three weeks of consistent exercise to form a habit, so for the next three weeks, let’s use some of the following steps to help make exercise a part of our lifestyle!

Prioritize it

Exercise is considered by many to be a luxury. It’s something for people who have money to afford a gym membership and time to work out. At least that’s what a lot of people seem to think (and let me tell you, this is not true). Because of this way of thinking, exercise is often one of the first things that is placed on the backburner when we are busy. But if you truly want to make exercise an integral part of your life, you need to prioritize it. Write it down in your schedule, and don’t cancel it for anything. Make it as much of a priority as you make your work meetings or job interviews. If you are able to place exercise on that scale, you will be able to achieve the consistency necessary to make it a long term habit. And exercise can never become a habit if you don’t prioritize it!

Baby steps

Rome wasn’t built in a day, and neither is your body. Most people who jump into exercise routines start too quickly right from the beginning; jumping right into a seven day exercise routine and a strict diet. This all-in mentality often leads to people falling off the exercise bandwagon quickly after starting. This is what we call “roller coaster training” and it doesn’t work. Most fad diet plans such as the Atkins Diet employ this all or nothing principle, which is why most people who actually lose weight with a diet like this tend to put it back on shortly after they stop the diet (amongst other physiological reasons). The key to making exercise a habit and a lifestyle is to start with baby steps. Do exercises that you can handle. Start by just making some small changes to your diet. As you start to make improvements, keep taking more baby steps forward. It may not seem like much at first but I promise that you’ll look back six months from now and be impressed with the changes that you’ve experienced over that time.

Tell everyone what you’re doing

More true now than ever, we often cave to the pressure of our friends, especially now that we are on so many different social media sites. So let’s take advantage of this! If you just started an exercise program, tell everyone about it. Don’t be afraid! Let your close friends and family know about it. Post something on each of your social media accounts! The more people you tell, the more it will make you feel pressured to actually follow through with your program. Also, give your friends constant status updates about your progress, so that they know you are still putting in the effort. And make sure you have friends that will get on your case if they stop seeing your progress updates. Having close friends as external motivators are vital to having success with exercise and fitness. And if your friends could care less about your progress, you don’t necessarily have to ditch them, but find new friends that are more into being healthy and motivating each other!

Invest money into it

It’s easy to put things off when nothing is on the line. And if we try to exercise at home without putting any money into our efforts it’s very easy to skip a day, or two, or more. And it’s impossible to make progress that way. So put something on the line, something that is enough to motivate you to actually feel like you’d just be wasting your money if you didn’t follow through with it. So feel free to ask about our gym membership here at Comprehensive Physical Therapy Center, or you can ask about our Complimentary Fitness Assessment and you can look into our One-on-One Personal Training Services! Again, whatever you do, make sure you put enough into it to force yourself to follow through with it, don’t waste your money and use it as a motivator!

Find what you like

For most people, the thought of going out for a run bright and early in the morning, especially if the weather is nasty, is quite cringe-worthy. And I don’t blame you at all if you feel that way. You shouldn’t feel like you are forced to do something that you don’t like in order to get in shape. That couldn’t be farther from the truth. There are many forms of exercise, and you have to find which forms suit you the best! From running, to biking, to strength training, sports or hiking, there are a plethora of different styles of exercise to choose from. For more ideas, ask our fitness director during your complimentary fitness evaluation!

Find a partner

Struggling for motivation to exercise on your own? Find a willing partner! Studies have shown that working out with a partner not only leads to better results but it helps to keep you motivated to continue your program for longer! If you’re having a particularly bad day and aren’t really feeling like exercising, you’ll always have your partner there to push you into doing it, and the same can go for your partner if they aren’t feeling up to it! It’s also important for you to let your significant other know how important exercising is to you and that they need to be a positive motivator for you. I can’t tell you how often I’ve seen people fail at achieving their goals because their significant other could care less about exercising and eating healthy. Without that added motivation from the person closest to you, it can be hard to continue to have the drive to be healthy over the long haul (especially if they are the one that prepares your meals).

Track your progress!

What better way is there to keep your motivation high during an exercise program than seeing results? So track your progress on a daily basis. However, most people don’t track their results in the right way. When you start a weight loss program, you probably just track your progress by jumping on a scale and measuring your weight, don’t you? While that is one way of tracking your success, it can often be extremely misleading. Instead of just using your weight as the main determinant of success, ask someone close to you to take circumference measurements (neck, shoulders, chest, arms, waist, hips, thighs, calves). Also, ask a professional if they can test your body fat percentage for you, this will tell you how much lean muscle mass you have in your body as compared to fat mass. And track your progress with your exercises! Did you squat with 10 lb dumbbells last week and 15 lb dumbbells this week? That is progress! Check back each month to see how much progress you are making.

Understand when you’re actually making progress

Just as I stated in the previous section, your weight is not the only determinant of success. There are tons of ways that you may be making progress in your exercise program, and this can be different from person to person. Even if you are not losing weight like you wanted to, do your clothes fit different? Are you able to do things, such as walk up & down the stairs without pain, that you couldn’t before? Can you walk through the entire grocery store without being physically exhausted now? If so, you’re making progress! And these things are just as important as your weight loss, because they likely signify that you have added some muscle, while taking off some fat. If this is the case, your weight is just balancing itself out at the time being and it’s likely that if you continue your program your weight may be the next thing to improve! With every little bit of progress that you see, take that as a small victory, after a while you will have enough small victories to have achieved the big victory that you’ve wanted for so long!

Exercise at the same time of day, everyday

One of the best ways to get started with a habit is to make it into a routine. The best way to do that is to do it at the same time of the day, every day. Make it as integral of a part to your daily routine as your daily shower is (at least I hope that’s a part of your routine!). You are much more likely to stick with a routine if you keep things the same. If you start an exercise program and exercise in the morning one day, night time another day, and keep changing things, exercise will become more of a hassle than it needs to be and you might find other things to do with your time.

Start Today!

Here is one of the biggest problems in exercise! Everyone loves the idea of being fit, and of getting in shape. But the problem is that not too many people actually ever act upon that desire. Instead of starting today with your fitness plan, you put it off until tomorrow. When you put it off until tomorrow, pretty soon that becomes “well, I’ll do it next week”, and that becomes the next week, and so on. And it’s likely that by this point you may be even further behind than you were when you thought about getting started. So do it now! Start today! The sooner you start your fitness program, the sooner you will achieve your fitness goals! The more you put it off, not only will you have to wait longer to achieve your goals, but you are going to have to work twice as hard for every pound as you would if you would have just started right away!

It doesn’t matter how old you are, you are never too young or too old to start exercising. If you start exercising in your teens or twenties, you are setting yourself up for a great, healthy lifestyle for the rest of your life! Or even if you waited until now and you are in your seventies, eighties or nineties, it’s still not too late! Professionally supervised exercise has been shown to help individuals of older populations’ live longer, healthier and happier lives as they age! And don’t forget to schedule you Complimentary Fitness Assessment with us today!

Reward Yourself

So you started an exercise program and made it into a habit! Congrats! Feel free to reward yourself for your hard work! But make sure to only keep it to one cheat meal per week, and only reward yourself if you’ve been good with your diet and exercise program that week. Having a cheat meal as a reward when you haven’t been healthy completely defeats its purpose. Also, it is very okay to reward yourself once you hit specific milestones. Finally reach a goal weight? Reward yourself with one of your indulgences and then be sure to set another goal! Do this for any major goal that you have set for yourself and you will enjoy the indulgences that much more! Not to mention, cheat meals are vital to helping you keep your sanity while you embark on your exercise program.

- Mike Zimmer, Fitness and Wellness Director @ Comprehensvie Physical Therapy Center

By Comprehensive PT Team, Oct 10 2016 01:00PM

October is National Physical Therapy Month, so what makes Comprehensive Physical Therapy so special and any different than ABC Physical Therapy down the road? As someone who has had Physical Therapy a number of times since I was 13 at a variety of places, there are so many things that makes Comprehensive Physical Therapy a great place for PT and a great place to work.

When I went to ABC Physical Therapy at 13 years old they would often leave me for periods of time to do exercises unassisted. This is a HUGE no no in PT, especially for a 13 year old child who doesn't know how to properly do the exercises. I came to PT at CPTC for the first time as an adult and was blown away at how different the atmosphere at CPTC was. You could tell from the minute you walked in the door they truly cared about their patients. They spent 45 minutes to an hour with me, which didn't happen at ABC therapy. Really today it is unheard of as reimbursement goes down and demand goes up. They remembered personal things about me, were truly invested in my therapy and getting better, I could go on and on about what made CPTC different.

Shortly after being a patient for the first time I was hired as a receptionist. Never did I think this would become my career. I have been an employee of CPTC for 5 years and am now the Front Office Manager. CPTC is truly my second family, we are invested in each others lives. There have been times where an emergency came up and I had to bring my kids to work with me. Things that would never happen at a large corporation. Most importantly through working at CPTC you can see how much everyone truly cares about the patients. From our owner Rumana, down to our front desk staff. We invest in our patients lives, we know about their families, we know about the pain they are in and do everything in our power to get them on the road of recovery, but most importantly we celebrate their personal victories with them.

So when your Dr suggests physical therapy, consider Comprehensive Physical Therapy for your therapy needs because I guarantee it won't be a decision you regret! If you're a current patient, next time you see your therapist say "THANK YOU" for all of the hard work in dedication that put into their career to help people like you and me get our lives back!

- Laurel Peacock, Front Office Manager @ Comprehensive Physical Therapy Center

By Comprehensive PT Team, Sep 20 2016 04:25PM

I come from a long line of family with poor posture. It's in the way we sit, stand, walk, eat, read, and virtually anything else we may do. In my younger years this has never occurred to me. Now, in my early twenties, I am already starting to feel the toll that my unmerciful slouch is taking on my body.

As a receptionist for Comprehensive Physical Therapy Center I find that my slouch becomes more prominent throughout the day. I start off straight, but as the day goes on my nose gradually gets pulled closer to my computer screen resulting in a hunched back and a sore neck.

Self awareness is the key to correcting any and all improper postural habits. What you must realize is that there is no such thing as perfect posture, but there are ways we can all work to personally improve our own postures. So, in order to correct ourselves, we must understand what proper posture looks and feels like.

Think about how you are sitting now as your read this blog. Is your back curved forward or hunched? If so, push the outward curve in. Next, lift your shoulders slightly, pull back, and then rest them gently. Picture placing the blades of your shoulders in their own pockets. Finally, straighten your neck. The proper way to do this is to not only lift your head, but to pull it back as well. The end result may feel unusual at first, simply because it is not habit, yet.

An easy way to check your posture is to stand with the back of your body pressed against a wall or other flat surface. Make sure that the back of your head, shoulder blades, buttocks, and heels are all touching the wall. Use this simple exercise to help increase your awareness of how your body should feel. As time goes on you will be able to wean yourself from this exercise as you progress in attaining proper posture for your body.

Now, lets talk about office chairs. In order to maintain your posture it is extremely important to make sure that you are sitting correctly. Your feet should be placed flat on the floor. Avoid dangling your legs or tucking them under your chair. Your body, including your head, should be positioned flat against the back of the chair. You may find this difficult to maintain at first but it will become easier with practice, time, and self awareness.

An easy way to keep yourself and your posture in check is to get up frequently. You should leave your desk and walk every thirty minutes. If you find that you have trouble with this try drinking more water; this easy solution will have you getting up to refill your bottle and using the restroom more often.

Improving your posture will not only help to alleviate back, shoulder, and neck pains, but will also encourage you to introduce and maintain other healthy habits as part of your daily routine. Your entire core will regain strength and its highest potential performance no matter what the activity. Now that you realize the fundamental importance of practicing proper posture techniques it is crucial to incorporate them as often as possible to ensure noticeable results.

- Markie Gumpert, Front Desk Receptionist/Marketing Coordinator @ our Holland Clinic

By Comprehensive PT Team, Sep 8 2016 04:54PM

In recognition of World Physical Therapy Day, 09/08/16, it’s important to bring to light/re-emphasize how physical therapy impacts locally, globally with this year’s theme of “Add life to years,” and aging and health. (1) I can think of numerous ways in our society we can contribute to this, whether it be outpatient, inpatient, SNF, home health settings. We as a profession strive to help people move, to increase their quality of life, whether it be helping the athlete return to sport, helping a patient transfer into or out of bed, helping a patient ambulate safely after an accident, help manage physical disabilities related to malnutrition, or manage wound healing after a home accident.

There are countless ways physical therapy plays an integral part in healthcare, whether it be in a major metropolitan area or in the most rural towns in a third world country. We help people move, to return to activity, to increase activity, whether the goal be to walk down the driveway to check the mail, safely ambulate in one's home, improve independence with ADLs, or return to recreational fitness activities. Improving one's ability to move, leads to increased independence, increased safety, and increases the quality of life. Our overall goal of helping people move does not change with the patient population we are working with; but how we do that does.

We as a profession often think about fall prevention as the most common theme when working with the aging population, but the truth is we can do so much more to help impact their quality of life. But, to a certain extent, is "age just a number?" What about the 86 year old nun who competes in triathlons (having already completed 45 and counting)? (2). Would it benefit her to tell her to stop? I think not, one could argue that her continuing to be active keeps her healthy and able to participate in something that many of us could only imagine participating in. Being able to move better, with less pain, with less fatigue, gives everyone the opportunity to better able do things they want to, rather than simply having life pass them by. We can use our resourcefulness and creativity to provide care beyond borders, beyond cultural and generational barriers, impacting healthcare locally and globally, using the variety of concepts, approaches, treatment methods, resources, that are part of providing physical therapy services no matter what or where the need.

Does overall health improve because of movement? Does movement prevent overall health from declining at a rapid pace? Yes and yes. One cannot expect to move better if one does not move at all. All in all, movement impacts health no matter the age, gender, culture, or occupation; we as physical therapists play an important role with each of the patients we treat. #WorldPTDay#addlifetoyears

- Marti Alderink, DPT @ our Holland Clinic

Citations courtesy of:

1. http://www.wcpt.org/wptday-take-part

2. http://www.msn.com/en-us/health/fitness/meet-the-iron-nun-86-year-old-triathlon-running-sister-madonna-buder-stars-in-new-nike-ad/ar-BBvMMVI

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