Small Changes to Move Better Every Day

or keeping up with your daily routine, how you move, it matters. And sometimes small changes, they can make a big difference for you. So this morning, we've got Tiffany Nesfield, owner of Nesfield Performance. Jonathan Kim here, physical therapist at Elevated Strength Rehab. They're here with some tips for us on how physical therapy can help improve your mobility, build some strength, make some of those everyday movements a little bit easier. And we are so thankful to have you here because really, like right now, at least for me, when the temperatures are fluctuating, I can certainly I certainly feel it in my bones, in my joints, and so, but you gotta keep moving, you gotta keep going. So talk to us a little bit about what you guys are showing us here today. Yeah, so we're gonna do four movement screens that we could do as a workout, but also to see how your single leg balance, your strength and your mobility is, especially with the busy holidays. You're gonna be moving around a lot, chasing kids, you know, lifting and carrying heavy luggages. So these are the really quick screen to see any imbalances that you have. Okay, so what does that look like? Yeah, so the first test we're gonna do is a single leg sit to chair. So Tiffany's gonna demonstrate it. You're gonna stand on one leg, tap, nice and controlled, and come back up. Our target goal for this is five reps on both sides. Okay. So rep. Happens when you're flop you don't flop down and touch the chair and come back up and you want to see the difference I'll swap them. Yeah, exactly. So you want to see the difference between the left and the right, okay, you don't realize how much concentration you And you actually go, yeah, right then. And sometimes it's really hard. So Tiffany's gonna show you a modification. Okay, you'll hear ah tap and come back up and so you can sit or Nice tap. Maybe I'll do that one for my my Bad foot, I guess you could say, which is good to see the difference because you may have one side that's really good and the other side maybe more imbalanced. And so a lot of people are imbalanced. And so there's things you should work on. And this is a good one, whether you're at home or if you're at the office, this is something you can incorporate regardless of where you are. Definitely. All these exercises could be like a movement break after a long day of sitting. Okay. So something midday at the end of the day, beginning of the day, just get you moving. Perfect. Okay. What else do you have for us? Our next one is going to be a wide balance test. Test your single leg balance. Okay. So we're going to stand on one leg. You're going to kick your leg to the side, reach as far as you can, come back up. Then we're going to reach in front as far as you can. So we're measuring the distance from your toe to toe and see if there's any difference between the right and left. Oh, interesting. Okay. Anyone who had past injuries in the ankle or the foot would definitely kind of show differences, which is going to be really important to work on the mobility and strength there. Yeah, I can feel it in my ankle. I can feel it on one side a little more than the other. Like I had an injury on the right leg, and so it's more unstable even though it's my dominant leg. But it's good to be able to do both of them, right? Exactly. And challenge both sides of your body. Every day, you know, you're walking, going downstairs, you're on one leg. And the leading cause of injury for elderly is going to be Fall, so this balance is really important. You have to do it and practice it or you're gonna lose your balance. Okay, two more, but just so you know, you can do it small, so if you're at home and you're older, like, I'm not reaching that far out. Oh, that's great, I'm glad you said that, so it can be just something simple. Oh, that's great, I love that. And the next one is called a split squat iso. So you're gonna be in this position, you're gonna drop down to 90 degrees, and you're just gonna hold this position. Our goal is... 30 seconds on both sides so you're actually getting the hip mobility on this side working on strength on that side so it really gets you moving and every day you do your walking you're not always in the squat position you're in the split stance position pick up your children go and pick up the kids from the tub pick it up things Modification for this one, because I can't do this all the way back on this foot, so how would you suggest a modification for somebody who needs that? A lot of times you can modify, but just changing how high you go. So you can start with here, and just that would hold on to something. That's a great idea. Holding on to something, staying lower. The way to modify is decrease the range of motion. As you get better, you can slowly increase the range of motion. Perfect. Okay, we've got one more too as well. Yeah, we're going to do an iso push-up hold. Oh goodness, are we ready to get down there? Okay, squeeze those core. So make sure you're shoulder width apart, you're at 90 degrees. Our goal is to be at holding for 30 seconds, just holding it. I'm an opt for the alternative option, which you also said you could do if you've got a wall or something, right? Yes, you could use like a kitchen island and just hold that position. We're decreasing your range of motion and just holding that position for you. Okay, that's a great option too as well if you're not somebody who has the ability to get on the ground. So where can people find more information if they have any questions for you guys or want to reach out? So they can go to neftperformance.com. Okay. And yours? Yeah, elevatedstrengthrehab.com. We're right here in Bethesda on Wisconsin Avenue, 7832. Well, thank you, guys. We appreciate it. Keeping ourselves active and healthy and moving during this season because, like you said, the stress of the holidays, picking up the kids, picking up the luggage, the turkeys as well. You've got to stay active, Makia. Yeah.