The Benefits of Morning Stretching

Let’s face it — few of us particularly enjoy the act of getting out of bed in the morning.  Whether you’re dealing with general fatigue or something more annoying, like aches and pains, there’s one thing that everyone can do to get their mornings off to a better start — stretching!

The Benefits of Morning Stretching

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Benefits to a morning stretch

Your body goes through a variety of changes while you sleep, and stretching can help put your body back into active mode.  Here’s how.

Increased Alertness and Energy

Your brain stays busy even while you’re asleep.  When you wake up, your brain has to transition back into the kind of thinking you use during the day.  Running through a series of stretches increases blood flow to the brain, giving you an instant boost of energy and alertness — and without caffeine!

Increased Blood Flow to your Muscles

During the majority of your sleep, your blood pressure and body temperature drop, and your muscles relax.  Going through a series of stretches when you wake up helps get blood flowing to your muscles again, which wakes them up and prepares them for the day while also increasing joint flexibility and range of motion.

Three Stretches to Improve Your Morning

Instead of hitting the snooze button, use those few extra minutes to wake up your mind and body with these three stretches.

  1. Start off with a gentle spinal twist.  While laying on your back, bend your right knee and gently pull it over your left leg.  Stretch your right arm out from your side and look to your hand.  Hold for 30 seconds, and then switch sides.  This is a nice way to loosen up your lower back while giving your glutes and piriformis a good stretch.
  2. Next, stretch your neck.  Tilt your head to the side, keeping your ear off your shoulder, until you feel a gentle stretch.  Hold for 10 to 15 seconds and then switch sides.
  3. Lastly, do the classic “time to wake up” stretch: sit up straight and reach your arms high above your head, interlacing your fingers.  Bend a little from side to side.  You should feel the stretch in your arms and rib cage.

That’s it!  Now you’re ready to start your day both mentally alert and physically primed.

When Stretching Isn’t Enough

If you’re dealing with more severe aches and pains than a good morning stretch can do away with, it may be time to seek more advanced treatment.  At Bio-Dynamix Physical Therapy, we use evidence-based physical therapy for pain and post-surgical orthopedic and neurological conditions.

At our physical therapy clinic in Liberty, Mo., you’ll get the individual attention you deserve and need to get better.  Call 816-256-2887 to schedule an appointment, or have your doctor refer you by faxing your orders to 816-256-2154.  You can also visit us on Facebook or talk to us on twitter to learn more. We look forward to meeting you!

How to choose a physical therapist

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Choosing a pizza place isn’t quite the same as choosing a physical therapist…

Choosing a doctor doesn’t exactly work the same way as choosing a pizza joint when the craving for a meat lovers hits you. Not only do you need to find someone that’s in-network, but you also want a doctor who’s trusted, reliable and can take the best care of you in the shortest amount of time. Physical therapy in the Northland can seem a bit like choosing a pizza place – there are offices all across North Kansas City that offer physical therapy services. But, not all of them offer the same treatments or run their clinics in similar ways. If you don’t know who to call – here’s a guide to help you find the best physical therapist for you.

1. Find an in-network physical therapist.

First things first – insurance is important. If you have a health plan, make sure to look for in-network physical therapists that accept your coverage so that you can expect to pay less and have more covered for your physical therapy visit. Bio-Dynamix Physical Therapy accepts all major commercial insurance plans (like Blue Cross Blue Shield of KC, Humana, United Healthcare, Aetna, Coventry, among others). Are you 65 or older? We also accept Medicare coverage.

2. Find a physical therapist committed to continuing education.

When looking for a PT, don’t feel bad about asking or inquiring about the training your therapist receives. Physical therapy is a dynamic field that continues to change as new treatments and methodologies are discovered. Make sure you find a therapist who’s committed to not only learning the most up-to-date treatment protocols, but implements them into patient therapies.

3. Determine the kind of therapist you need … and how much time you have.

Some physical therapy clinics in North Kansas City are busy. There are many patients in the clinic at one time, and therapists leave their patient to go work with another patient, not giving them their full attention. This type of therapy suits some, but it’s not for everyone. Other clinics, like Bio-Dynamix Physical Therapy in Liberty, MO, only treat one patient at a time. The schedule is set so that Dr. Mandacina only sees one patient in each appointment block. Determine if you want a busy clinic or individualized care when it comes to your physical therapy.

4. Make sure the physical therapist follows up with your doctors

Last, make sure your physical therapist has good follow-up with your doctors and ensures reports on your therapy will be sent promptly. There’s nothing worse than having a follow-up with your surgeon or referring physician only to find the PT didn’t update him or her on your progress.

Need a physical therapist in the Northland?

Of course, you’ll want to make sure the doctor is licensed and has an ethical practice before you trust him or her with your treatment – but our Northland medical community is very reputable and there are many great PTs out there. If you’d like to have your doctor refer you to Bio-Dynamix Physical Therapy, just have them fax your orders to (816) 256-2154. Questions? Contact us quickly through our Facebook or Twitter page!