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D Day

D Day A Simple Immune System Assist During the pandemic quarantine, anything we can do to optimize the function of our immune system is a plus.  Please take the time to read the recent *article in the Wall Street Journal on Vitamin D and its impact on a healthy immune system.  Dr. Vastal G. Thakkar presents some interesting data and makes a good argument for supplementations.  Vitamin D is inexpensive and adding it to your diet just may keep you on the good side of a viral interaction. *Vitamin D and Coronavirus Disparity, V. Thakkar, Wall Street Journal, April 16, 2020 View article here Mike O’Hara PT, OCS, CSCS

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Walk Your Way Through This Pandemic

Walk Your Way Through This Pandemic How you walk is a revealing predictor of health and fitness.  Gait analysis can reliably foretell future falls, dementia, and even mortality.  A stooped over, short stride walk makes you look old and tired.  As a physical therapist, I encourage exercise that produces a stronger walk.  Physical therapy patients frequently report profound gait limitations came on without warning.  Fitness clients are often unable to walk for thirty minutes without stopping to rest.  During the pandemic isolation, we can all take a daily restorative walk. Dr. Shane O’Mara wrote an eloquent *essay on the value of walking as a necessary exercise activity.  Walking is directly linked to brain development.  Recent research has demonstrated that walking…

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Making The Most of Your Time

Making The Most of Your Time The last several weeks, going back to March 16th when much of the state of Michigan started shutting down seems surreal.  The disruption from our normal routines can be stressful and frustrating due to the apparent lack of control over the situation.  I think it’s important to keep some things in mind during this time.  I’ve seen many individuals comment on how much weight they are going to gain during this period of time or how their fitness is going to decrease due to not being able to maintain their normal training program. There are many reasons that weight gain could happen.  These include mindless eating, having a wide selection of available food available,…

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The Simple Back Pain Reliever

The Simple Back Pain Reliever When you lift, carry, walk, or run, your shoulders and hips move while the lumbar spine stays stable.  Prolonged sitting, age, and deconditioning can create tight hips/shoulders and a lumbar spine that is unable to hold a stable position.   Much of the mechanical back pain we treat in physical therapy is related to this stability/mobility issue.  A simple exercise that can retrain the neural control necessary to restore this essential movement skill is the bird dog. The bird dog is commonly used in physical therapy and usually poorly performed in the fitness arena.  Three things to keep in mind.  You are moving your arms and legs, but the focus of the drill is keeping the…

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Dead Bug Exercise Variations

Dead Bug Exercise Variations Dead Bugs are one of our favorite core stability exercises that we use here at Fenton Fitness.  This can be one of our first exercises used with a deconditioned client, post rehab client, etc.  It can also be progressed for even the most advanced trainee.  If you can lie on your back (which almost everyone can), you can do some form of dead bug.  Dead Bugs work the anterior core by resisting extension in the lumbar spine (low back) and teach you to stabilize your ribs and pelvis.  This is a vital function of the core both for performance (walking, sprinting, jumping, throwing) and for injury reduction.  You use the opposite arm/leg like you would when…

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March 2020 Newsletter

In this month's issue, Mike O'Hara,PT gives exercises to strengthen the shoulder--in particular the serratus anterior. Demonstration of the exercises can be viewed on our youtube channel using the link in the article. Mike also wrote an article on training to restore foot function and Jeff Tirrell discusses the pros and cons of eating bread. Download Here

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