Doctor Alan was recently interviewed for an article that was featured in the Epoch Times Better Life section, about the benefits of doing pull-ups. Written by Conan Milner, link below for the full article…
“Why you should start doing pull-ups”
Grab a bar above your head and pull your chin over it. The pull-up sounds simple, yet for a majority of adults, it’s an impossible task.
The last time most of us tried to do a pull-up was during the mandatory fitness tests of high school gym class. Self-conscious teens watched as a few fit peers cranked out an endless supply of pull-ups with a rhythm as smooth as walking. In comparison, many kids could barely make one. Several struggled just to hang from the bar.
Life’s pull-up challenge typically ends there. Unless you’re in an action movie or military training, there is little demand in the modern world for this movement. And if you have a humiliating history with pull-ups, there’s little desire to subject yourself to them ever again.
But trainers, physical therapists, and other health professionals say we’re missing out on one of the best exercises available.
Alan Snyder, a doctor of physical therapy at Breakaway Physical Therapy in Manhattan, says that when we’re crunched for time, the pull-up offers the most fitness bang for the buck.
“Doing the hang part of the pull-up is really good for building shoulder stability,” Snyder said. “In physical therapy, just being able to hang is so good for decompression of your spine and shoulder. But when you get into the actual pull-up, that’s when you’re building strength.”
What makes the pull-up so effective at building strength is that it’s a compound exercise, meaning that it works several muscles at once. It’s like a whole-body workout in a single move.
“There aren’t a lot of exercises out there where you can build so many muscles all together,” Snyder said.
https://www.theepochtimes.com/why-you-should-start-doing-pull-ups_3096676.html
As fall season rolls around, the weather starts to cool down, and outdoor running becomes more popular of an option. When going for a jog, it’s important to think of all the proper gear required for optimal performance. Today’s topic is all about the benefits of compression running socks.
– Protection: Outdoor running, especially trail running, can cause all types of scratches and rashes from shrubs and plants alike. Higher socks keep your foot, ankle and lower leg protected.
– Warmth: When running in colder months, technology has improved dramatically, where newer socks offer the ability to keep warm and whisk away moisture that could cause frostbite and other skin irritation.
– Reduced Recovery Time: Reduced swelling and improved circulation which makes it easier for your muscles and joints to get the nutrients it needs to perform at its peak and recover faster
So when the fall season approaches and you plan on training outdoors, its important to remember that a high end running sock can be the difference in your training
We now have a YouTube Channel that will feature strengthening/ stretching exercise demos, Patient of the week interviews, and short instagram videos that allow Dr. Alan to have fun while giving helpful tips and tricks related PT.
A new feature of Breakaway Physical Therapy, PLLC is to highlight patients with incredible success stories of rehab.
A few weeks ago, Roanne came into the clinic, doubled over in pain, barely able to walk more than 2 city blocks. As a trained musician, she spends a lot of time in a seated position and her life was extremely limited due to this acute back pain. In just 5 sessions in 3 weeks, she is back to 100% and able to go root on the Mets at Citifield. Congrats Roanne, LGM!
Desk jobs, Netflix, and even fantasy football; we all spend a lot of time sitting at the computer these days and the injuries are piling up to show it. When using the computer for extended periods of time, it’s important to consider the ergonomics of that sitting posture.
Ergonomics is defined as an applied science concerned with arranging things for people to use efficiently and safely. Simply, you shouldn’t be injuring yourself while using every day products. Unfortunately this is not the case when using the computer.
Neck, wrist/elbow and of course, low back pain ailments are at an all-time rate, so it’s important to consider the workstation set up as a main culprit.
Live by the 90/90/90 rule.
Neck: Neck – Elbow- Wrist
Low Back: Torso- Pelvis – Thigh
Low Back: Thigh- Knee – Lower Leg
All of those body landmarks should make a 90 degree angle to avoid any unnecessary stress on your body and surrounding joints. No leaning forward or slouching into a chair. No bending of the wrists or elevating the feet. Be aware of your set-up and eliminate pain when using your computer.
