exercise of the month: Neck stretches

Neck pain is one of the most common types of pain among Americans. But as with any other part of your body, exercises and stretches can make the muscles in your neck stronger and more flexible. It is normal to feel some tension in your neck muscles when you stretch but you should not feel pain. If you feel pain, you should talk to your doctor and stop the exercise. 

Forward and Backward Tilt 

• Can be done seated or standing, keep the move slow and smooth
• Start with your head squarely over your shoulders and your back straight
• Lower your chin towards your chest and hold for 15-30 seconds. Relax and slowly lift your head back up
• Tilt your chin up towards the ceiling and bring the base of your skull toward your back. Hold for 10 seconds, then return to the start postion.
• Repeat the set several times

Side Tilt

• Do this while standing with your feet hip-width apart and arms down by your sides
• Gently tilt your head toward your right shoulder and try to touch it with your ear. Stop when you feel the stretch and don't raise your shoulder to your ear
• Hold the stretch for 5-10 seconds, then return to the start position
• Repeat on your left side, you can do several sets and work your way up to 10 reps
• For an additional stretch, you can put the hand on the same side of your tilted head on top of your head and press lightly with your fingertips

Side Rotation

• You can do this while seated or standing
• Keep your head squarely over your shoulders and your back straight
• Slowly turn your head to the right until you feel a stretch in the side of your neck and shoulder
• Hold the stretch for 15-30 seconds, then slowly turn your head forward again
• Repeat on left side, perform up to 10 sets

Shoulder Roll

• This is best done standing
• Raise your shoulders straight up and move them in a circle going forward, do it 6 times
• Return to the start position, and make another 6 circles, this time going backwards

Neck Retractions

• This stretch involves retracting, or pulling back, your neck and head. You can do this one while sitting or standing
• Look straight ahead, with your chin tucked down slightly
• Pull your head and chin backward slowly, as if you're trying to create a double chin. Pull back as far as you can without straining
• Try not to tilt your head forward or backward
• Hold for 3-5 seconds
• Move your head back to the starting position and repeat 10-15 times

🙂 Friendly Reminders 🙂

- All MTS locations will be closed Thursday November 28th for 🍗Thanksgiving🦃. Normal hours will resume on Friday November 29th. 

- All class at all MTS locations will be canceled Friday November 29th and Saturday November 30th to allow our instructors to spend time with their families during the holiday season. 

Class Spotlight

Pilates 

Pilates, a form of exercise that emphasizes core strength, flexibility, and mindful movement, was developed in the early 20th century by Joseph Pilates. Born in Germany in 1883, Joseph Pilates was a frail child who suffered from various ailments, including asthma and rickets. Determined to improve his physical condition, he studied a wide range of physical activities, including bodybuilding, gymnastics, and yoga. During World War I, while interned in England as a German national, he began to develop his own exercise system, which he called “Contrology.” After the war, he moved to New York City and opened a studio, where his method gained popularity, especially among dancers and athletes seeking rehabilitation and enhanced performance.

Pilates focuses on several key principles: concentration, control, center, flow, precision, and breathing. These principles help practitioners develop a strong connection between mind and body, promoting better posture and body awareness. The exercises are typically performed on a mat or using specialized equipment like the Reformer, which provides resistance to help build strength and flexibility. Pilates movements are slow and controlled, designed to target deep postural muscles and improve overall body mechanics. This method has evolved over the decades, incorporating modern anatomical and biomechanical knowledge while staying true to its core principles.

The health benefits of Pilates are extensive and well-documented. One of the primary benefits is improved core strength, which can alleviate back pain and enhance overall stability. Regular practice also promotes better posture, as it strengthens the muscles that support the spine and encourages proper alignment. Additionally, Pilates improves flexibility, balance, and coordination, which can reduce the risk of falls and injuries. The focus on controlled breathing and mindful movement also helps reduce stress and enhance mental well-being. Overall, Pilates is a versatile exercise method that can be adapted to various fitness levels and goals, making it an excellent choice for maintaining physical and mental health.

Join Nanette for Pilates at Townhouse on Wednesdays at 10am, Thursdays at 5:30am, and Fridays at 8am! Pilates with Nanette is also offered at our Dulles location on Tuesdays and Thursdays at 10am!

November Class Schedules 

Townhouse

- Meditative Yoga with Denise will now be on Tuesdays!

- Qigong Fusion with Denise will now we on Thursdays!

Dulles

- Step It Up with Lainey on Thursdays will be canceled for November!

Youngsville

- No changes in Youngsville for November!

Healthy Eating

Healthy tips for the holidays!

The holidays are just around the corner and with the holidays comes lots of delicious and often unhealthy foods. Now is the time to start making small changes so when Thanksgiving, Christmas, and New Years get here you will be prepared to make the holidays healthy! Here are some simple tips and tricks to still enjoy the holiday treats while avoiding the holiday weight gain. 

1. Smart Eating: If you practice eating smart every day then overdoing it during the holidays will be less tempting and you can still enjoy your favorite treats. Be aware of your body's signs that you are hungry and listen to them. Take the time to eat slow and savor each bite. 

2. Portion control: This is important when it comes to eating during the holidays. No one wants to feel like they are being deprived of their favorite holiday foods so try using a smaller plate and put less food on it than your usual holiday spread.

3. Eat fiber rich foods first: Foods that have more fiber help to satisfy hunger and tend to be lower in calories.

4. Skipping meals isn't the answer: Skipping a meal in preparation for a much anticipated holiday lunch or dinner tends to lead to overeating for that meal.

5. Choose your favorite foods: Don't fill your plate with foods you don't enjoy because you feel the need to try everything. Pick your favorites and make your plate with a variety of healthy and less healthy options. 

6. Balance out your meal: A sweet treat each day isn't bad as long as you are choosing snacks that are healthier to create some balance in what you eat. There is no need to fill up on empty calories. 

7. Eat your veggies: Try to have fruits and veggies as a snack combined with cheese, yogurt, or hummus as a yummy and healthy snack. Salads with a colorful mixture of fruits and vegetables can be a delicious addition to your meal.

8. Exercise regularly: It is recommended daily to get 30 to 60 minutes of physical activity to help you feel heathier during the holiday season. For example, a walk after a holiday meal can help get rid of the full feeling and can serve as a time to talk with friends and family, a way to get the kids involved in exercise, and build heathy habits. 

Modification ideas for your holiday recipes:

• Stay hydrated by drinking water and try to avoid sweetened favored beverages. 

• White meat without the skin is lower in fat than dark meat.

• Use gravies and cream sauces sparingly and only to add taste.

• By cooking the stuffing in a separate dish from the meat, it will lower the fat content of the stuffing.

• Instead of serving rich casseroles or cream sauce covered dishes, try serving plain baked potatoes, yams, and steamed veggies. 

• Pureed fruit or natural sweeteners can help you to use less sugar. 

• Choose smaller portioned items for dessert and only provide 1 or 2 options. 

We're hiring!

MTS Wellness is hiring for PRN instructors, if you know someone interested in joining our team please have them send their resume to wellness@mtspts.com. We are in need of water aerobics instructors, cycling instructors, yoga instructors and more!

We are excited to bring on new members on our Wellness Team! Over the next few weeks you will start to see new faces shadowing current instructors in class and eventually teaching some classes. We thank you for your patience as we go through a new transition.  

Virtual Memberships and Virtual Add-on Service

MTS offers a virtual wellness membership for $22 + tax per month.

This includes access to all of our live scheduled virtual classes and our video library, which allows you to participate in your favorite MTS classes on your own time. All you need is a smart phone, tablet or computer to get set up and started today! 

We also offer a virtual add-on service for only $11.99 + tax per month added to your regular membership. With this add-on service you will have it all! It allows for you to come in house to use equipment AND have access to classes using our virtual platform. 

Our wellness team is eager to welcome you into your gym routine! We'd love to assist you with establishing an exercise regimen or guiding you to choose a class that best fits your needs! We are here to help answer any and all of your questions! 

Visit our website www.mtsphysicaltherapy.com for all your wellness needs!

As always, you can reach out to us by email at wellness@mtspts.com. You can reach Laurel @ Youngsville at 337-856-1717, Taylor @ Dulles at 337-703-3604, or Laura @ Townhouse at 337-571-1200.

About MTS Physcial Therapy & Wellness

MTS offers full physical therapy services, along with all inclusive wellness and gym memberships serving the Acadiana Area. Our approach is a concept that embraces all aspects of a person’s needs. We help you better understand the importance of body, mind and soul to your overall well-being.

With complete physical therapy services, relaxed settings, and supportive and encouraging staff at all locations, we will make it possible for you to get back to living LIFE again!