A recent study published in the European Heart Journal cited 8.5 hours as the average time most working Americans sit each day!  Over that period of time, we start to slouch. This affects the low back because we are sitting in the reverse of the natural curve of our back. It affects our neck because we are encouraging the dreaded dowager's hump.  Most back pain issues come from ligament and muscle strain or weakness.  Sitting properly at a desk or when we are driving, stretching to break up prolonged sitting in one position and strengthening of core and back muscles , all make a huge impact on posture. 

If you're reading this , I bet you are sitting taller with your shoulders back right now! Being conscious of your posture is key. Remember the old adage, you can't correct the problem unless you know you have one?
There are a multitude of exercises to correct posture out there but until you become conscious of your posture in sitting and standing, you won't be able to exact a change.

Proper positioning of the computer: the screen should be eye level, the desk height should allow the forearms to rest comfortably at 90 degrees, feet should be flat on the floor with your back against the chair. Set an alarm on your phone or clock to remind yourself to get up every 20-30 minutes to do the following stretch. Standing with your hands on your hips , like your putting your hands in your back pockets, pull your chin in and squeeze your elbows together. Repeat 10 times.This position puts you into the natural inward curve of your neck and low back. Keeping a rolled towel behind your low-back and the back of a chair or car seat also helps to maintain your natural lumbar curve.

Taking core strengthening classes like Pilates and stretching class like Yoga are just two of the many ways you can learn to recognize and release tension that may be habitual that interferes with good posture.

Are you still slouching after all this information? The European Journal of Social Psychology did a study of people told to sit up straight vs. people told to slouch performing a specific task. The ones with the good posture said they had more self-confidence vs. the ones that slouched.

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Nancy Whelan, PT , is the owner of the West Palm Beach Physical Therapy Center . Physical therapists are licensed professionals qualified to treat a variety of conditions such as arthritis, auto and sports related injuries, fractures and joint replacements, back pain, muscle sprains/strains and repetitive use injuries as well as postural problems that may cause neck, back and arm pain.

Did you know garlic is one of the most powerful antibiotics on the planet? Today, researchers are finding that garlic is the strongest health enhancing food we can consume on a daily basis, without other side effects, other than smelling like garlic. One of garlic’s most potent healthy benefits includes its ability to improve the body’s immune cell activity. In other words, the antioxidants produced from eating garlic will help strengthen the immune system, which helps fight off colds, viruses, and even CANCER. Yes, the big “C”!!!

Research has shown that this wonderfully tasty bulb can retard cancer cells as a type of natural chemotherapy, and is now at the top of the American National Cancer Institute’s list of potential cancer-preventative foods.

The effects of garlic are greatest when it is chopped, chewed, or bruised, because it brings out the powerful sulfur compound, allicin. It is said that 1 milligram of allicin has the potency of 15 standard units of penicillin. As you may have heard, anti-biotics are being over prescribed, and there effects are not as reliable as they once were because we are building a tolerance to them. Perhaps garlic could be a solution to this growing problem.

Other effects of garlic include its ability to equalize the body’s blood pressure, whether it is low or high. It can also help thin the blood, similar to the effects of aspirin.  For people preparing for surgery, garlic should be consumed to spike the strength of their immune system and to thin the blood to reduce the risks of blood clots after surgery. Research has recently shown that garlic even has an inhibiting effect on MRSA, which is very common in hospitals, and most often affects surgical patients.

So what about odorless garlic supplemental pills?  Unfortunately, if a garlic supplement is odorless it is useless. The health promoting chemical, allicin, is highly diluted when it is put into pill form. British scientists have found a way to extract the allicin from the garlic and concentrate it into a pill called Alli-C. This is not an odorless pill and it has the effects of 20 to 30 fresh, crushed garlic cloves. Other than the Alli-C supplement, eating fresh garlic in daily meals will enhance the immune system, help with weight control, and provide the body with many other health promoting effects.  

Coming from an Italian heritage, garlic has always been used in my family, not just for cooking, but also for home remedies. I am still a firm believer in these remedies today. Weather I am using it in my daily meals or just chopping down on a clove at the first sign of cold, FRESH garlic is ALWAYS in my house. Add garlic to more of the meals you make at home, or even try some of the remedies listed in this link, and see for yourself how strong this little bulb can be!

Contributed by Krista Magnoli, PTA - The West Palm Beach Physical Therapy Center 

"Stand up straight!" "Get your shoulders back!" Did you ever hear those words from your parents or a coach? Being conscious of how we carry ourselves is the key to good posture.  However, contrary to popular belief, good posture is more than just pulling your shoulders back and standing up straight. Yes, those are very important factors in having good posture, but having a strong core and lower body is equally important.

Our upper body makes up 70% of our total body weight; the remaining 30% is comprised of our core and legs, which supports our upper body. If your core muscles are weak and your legs aren't strong, it is going to be difficult to carry your upper body over time.  

The picture above depicts the typical posture decline. Remembering to actually pull your shoulders back (like you're trying to squeeze your shoulder blades together), standing up tall,pulling in your stomach and looking ahead rather than down at the ground are helpful hints that can help improve your stance. Try walking, or swimming in a pool, or even riding a bike to help strengthen your legs.

Core strengthening exercises are important as well. With increased strength, your legs aren't working as hard to support a much heavier upper body. There are many things that happen physically to our bodies with time that we can't control, but lucky for us good posture is something we can work on throughout our lifetime. No one is too young to have bad posture and no one is too old to have good posture!

Contributed by Nancy Whelan, PT ,the West Palm Beach Physical Therapy Center 

As we age, we begin to notice changes in our physical appearance as well as in what type of recreational activity appeals to us. 15 or 20 years ago, a night of dancing would easily be on the agenda for a fun Friday night, but now a quiet evening with good friends and good food is more appealing.

One of the activities I have come to truly enjoy over the years is gardening. I can spend hours planting new flowers or laying fresh mulch without even realizing how much time has passed. But, while it may be enjoyable to spend hours gardening, it isn't enjoyable when you wake up stiff and sore the next morning because you neglected to protect your muscles and joints.

Regardless of what type of recreational activity you enjoy, it is always important to remember to protect your body while doing it.  Here are a few tips by the American Physical Therapy Association to make gardening enjoyable while preventing the next day stiffness and soreness:

    * Warm up before you begin. Get your heart rate up by taking a 10-minute walk followed by some stretches for your upper and lower back, neck, arms and legs. Roll your shoulders back in a circular motion and slowly move your head from side to side a few times to loosen up.
    * Don’t overdo it. Be mindful of how the body feels. If you experience an aching back or neck, slow down and stretch or stop and switch to a different task.
    * Use a garden cart or wheelbarrow to move tools and heavy planting materials.
    * Don’t kneel on both knees. Keep one foot on the ground to give your back more stability. If you have to kneel, use knee pads or a pillow to absorb some of the pressure.
    * Change positions frequently to avoid stiffness or cramping.
    * Practice proper body mechanics. Bend at your knees when you grab something or pull a weed, bend your knees and contract your abdominal muscles to avoid straining your back.
    * End your gardening session with a short walk or some light stretching. Take a warm bath or shower to help prevent next-day soreness.
    * If you experience pain, contact your physical therapist.

These are great tips to use when gardening or doing any type of outdoor yard work. If you have a particular activity you really enjoy but your body may not enjoy as much, speak with your physical therapist about any precautions or helpful tips for you to make your activities more enjoyable and less painful on your aching muscles and joints.

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Contributed by Nancy Whelan, PT ,the West Palm Beach Physical Therapy Center 

The baby boomer generation is defined as individuals who are 45 to 65 year old. I'm right in there. As we age, our physical activity may need to change to avoid stress on joints and muscles.  We might have once enjoyed jogging on a daily basis but now find we have to mix it up so that we are not so sore when we wake up in the morning. Older discs, joints and tendons dehydrate and won't tolerate the constant pounding from impact activities. It doesn't mean that you stop moving, but you can learn to stay active and make your body last. Muscle mass decreases with age but can always be strengthened. 

I remember once hearing Wayne Dyer tell his history of waking up every morning for over 20 years and going for a jog. He rarely missed a day. But, he said he woke up stiff and sore every morning.   He went on to explain that everything gets dry and stiff as it ages. A tree branch is limber when it is a sapling. As it gets old, it gets stiff and brittle. Well that's how his body felt after running all those years. He listened to his body and tried Yoga. He said he felt more limber and flexible and doesn't wake up stiff anymore.

In my practice, I have seen many a patient that has worked out for years only to find out that they now have no flexibility and as a result have pain from tightening of the muscles.  The trick is to know when to back off before injuring yourself. Listen to your body. Learning how to stay active and learning how to make movement easier is the goal to making your body last.

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Contributed by Nancy Whelan, PT ,the West Palm Beach Physical Therapy Center 

Did you know surgery is no more effective than physical therapy and medical management for osteoarthritis of the knee? (The New England Journal of Medicine found this to be the case in a report published in Sept. 2008) 

When it comes to relieving the pain and stiffness of moderate to severe osteoarthritis of the knee, research shows that physical therapy combined with comprehensive medical management is just as effective as surgery. Learning the right set of exercises designed by a physical therapist can be one of the best protections from injury and surgery.

When seeking physical therapy services, it’s important to know that you have the right to choose your physical therapist.
In most states you can make an appointment with a physical therapist directly, without a physician’s referral.  In Florida, a prescription for Physical Therapy is required for treatment.

Although a physician or other health care professional may suggest a certain facility or physical therapist based on experience or geographical location, the decision as to where you seek treatment is yours.

Some physicians employ physical therapists or own physical therapy clinics, which means they have a financial incentive to refer patients to their employees or clinic. This conflict of interest can lead to excessive visits and services. Even if you are in a state that requires a physician referral, you can still choose a facility other than the one your physician recommends.

In all states and facilities, physical therapy services should only be provided by a  physical therapist or a physical therapist assistant under the direction and supervision of a physical therapist . You may wish to check with your insurance company to verify that the physical therapist whom you have chosen participates in your network.

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Contributed by Nancy Whelan, PT ,the West Palm Beach Physical Therapy Center 

There has been alot written about high school sweethearts finding themselves after many years. I currently have two different patients who each reunited with a high school sweetheart after marrying and then losing a spouse. Sweet.

Recently , an old friend from high school reacquainted himself with me on Facebook. I love Facebook for that reason. I have wondered how friends that grew up with me were doing and now I get to find out. Those were simpler times and the memories so clear and innocent. We had our lives in front of us and we were invincible. 

When I think of all the life that was lived since 1972 ...well it's astounding.  We all grew up in Tampa, Florida and went to different Catholic high schools. The girls went to Tampa Catholic; the boys, Jesuit.  We met through one couple and the circle expanded from there. 

Now, as time has gone by everyone is in such a different place. We're single, married, or divorced.   Some have grown children; others no children at all. The yearning to recapture those connections persist. And I don’t think I’m alone.

My stomach is nervous about seeing my old friend. Will he think me old and tarnished somehow?  Will I think him, boring? All I know is that I look forward to renewing these old friendships as a way to remember my innocence and maybe recapture the hope that we all had for the future.

Did you know that up to 60% of the human body is made up of water?  The brain is composed of 70% water; the lungs are nearly 90% water; and, 83% of our blood is actually water.  Therefore, one can draw the conclusion that water is important for our health.  

How may glasses of water have you had today? One? Two? Maybe even three? One glass of water is 8 full ounces, and the recommended daily intake is 8 glasses for women and up to 13 glasses for men. However, modification of these recommendations may be necessary depending on the following factors: Exercise, Environment, Illness/Health.

It's easy to realize that the more you exercise, the more you need to drink in order to replace fluid loss and prevent dehydration. 1.5 to 2.5 cups of water should be sufficient for short periods of exercise (less than one hour).  If you are exercising for greater than one hour, prevent excessive fluid loss by drinking a sports drink with sodium.

Environment can also play a role in your daily fluid intake requirement. One who lives in a hot and humid environment will sweat more,requiring more hydration, while someone living at an altitude above 8200 feet may experience more water loss from frequent urination and a faster rate of breathing, therefore needing less fluid.

Illnesses that cause fever, diarrhea, and/or vomiting, will result in a loss of additional fluids. Therefore, more water must be consumed in order to prevent further dehydration. Bladder and urinary tract infections are examples of conditions that require one to drink more fluids.  Conversely, someone with heart failure or kidney disease that impairs water excretion will be advised to limit daily fluid intake.

When trying to reach your daily water intake of 8 glasses, realize that other fluids can count towards your total. Milk, juices, beer, wine, and coffee all contain water. Caffeinated and alcoholic beverages should not be a major portion of your daily fluid intake,  as they are diuretics.  Additionally, your daily food intake can provide up to 20% of the daily recommended water intake.

Contributed by Kerri Krieger, DPT at the West Palm Beach Physical Therapy Center

My son plays ice hockey.  It is amazing to me how many of his friends are injured from improper stretching before the game. A lot is done to condition and strengthen the athlete but stretching correctly is overlooked. Often times, I think there is a belief that kids are young and healthy so shortcuts are taken.

Stretching any muscle works best after you have warmed up.  Warming up prepares the body and mind for exercise and can prevent injuries.  The term “warm up” describes light aerobic activities that are different from stretching and important to do before stretching. Often times, it is the activity done in sports at a slower pace.  You are warming up the body and increasing the blood flow to the muscles before stretching them. The blood brings nutrients and oxygen to the muscle to ready it for a demanding workout. 

You can use different activities to prepare your body for a workout. For instance, walking at a slower pace than you usually do for 5-10 minutes would be a warm up followed by stretching.  A torn or pulled muscle could be the result of stretching on a cold muscle.  Stretching properly can reduce muscle injury and increase the flexibility and range of motion of the joint. It also  can aid in correct exercise posture and better coordination..

Stretching correctly is important. Stretches should be done only to the point of tolerance and then held for 15-30 seconds. Don’t force the muscle or do any bouncing while stretching.  Breathing while you stretch can assist in the stretch. Remember to stretch both sides. There are sports specific stretches that benefit the young athlete and should be performed before any sport. A licensed Physical Therapist can design a sports specific stretching regime.

It’s very important to warm up the body for any type of physical activity. 

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Contributed by Nancy Whelan, PT ,the West Palm Beach Physical Therapy Center 

Aging joints? Sports injury?  Yet, you still want and need to exercise.

After a joint injury, a patient of mine recently began exercising in his community pool. He feels that the aquatic exercises complement his skilled physical therapy on land, and he is correct!  There are four benefits of aquatic rehabilitation: buoyancy, hydrostatic pressure, resistance, and sensory stimulation.

Buoyancy: Get into your pool so that the water is at shoulder level.  Do you feel lighter? You should, for you now weigh approximately 90% less than before you entered the pool!!  You can exercise with the water at your shoulders, or you can move into more shallow water. Either way you are decreasing the load on your joints, and getting a good workout at the same time.

Hydrostatic pressure: This is the pressure exerted on your body while immersed in the water.  This pressure is equal on all surfaces, and it tends to decrease swelling and increase blood flow to your muscles. This is especially beneficial following knee surgery!

Resistance:  The resistance of the water is variable and will aid in increased muscle strength and tone.  Exercising in the water requires co-contraction of the abdominal and back muscles leading to increased trunk stabilization on land. This will help improve balance and coordination too!

Sensory Stimulation: The feeling of the water has two major benefits, Awareness and Relaxation.  77-98.6 degrees is the optimal range with cooler temperatures used for high intensity workouts while warmer temperatures will help enhance mobility, flexibility, and relaxation.

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Contributed by Kerri Krieger, DPT . Kerri is employed at the West Palm Beach Physical Therapy Center .