Post Card: From Our Juice Cleanse

By Fiona McMahon, DPT

The ladies of Beyond Basics challenged themselves to a new way of thinking about food and embarked on a juice cleanse earlier this month. Most of us had been a little lax about our diets over the Holidays,  when the office was absolutely flooded with delectable treats,  gifted from patients, that we all enjoyed a little too much. We figured it was time to make a change with all of us banding together towards a goal, and we did.

The purpose of the juice cleanse was not to starve ourselves or drop a pant size, rather it was to take some time to bring our collective awareness to what we were actually putting into our bodies.  We prepped for the cleanse by avoiding alcohol, sugars, and caffeine ( all bladder irritants anyway, so good riddance). We also avoided dairy, meat, and fried foods. The prep lasted about a week.

Some things were a little harder than others. Personally, I had been on a steady supply of dark roast coffee since puberty and the first few days, it felt like my noggin was in a vice grip. For others of us, the candy dish at the front is our downfall….Amy!!  But we all banded together and gave each other lot’s of encouragement to stick with the program.

When our juices arrived, there were so many of them they filled the entire gym! The cleanse lasted 3 days. People had the option of drinking nothing but hand pressed, delicious raw vegetable juice for 3 days or using the juices as a supplement to our clean eating.

We all stuck to the plan, and it was a great team bonding experience. It was difficult at times especially when we all work in the pizza capital of the world, but we had each other. The results of the cleanse were good. We felt accomplished. Some of us lost weight or kicked a nasty caffeine habit (yours truly), had cleaner skin or even stated they could breathe better (Hmmm….allergy, maybe??), but most of all we realized what great support we have for each other at Beyond Basics Physical Therapy.

ladies and juice

Postcard from Ryanne’s Exercise Inservice

This week the BBPT team went back to BASICS with exercise programming. Ryanne, one of our staff PTs, led us through basic routines and their progressions with a focus on different manual and verbal cues that can be used with each exercise. Every patient begins physical therapy at different levels of exercise experience, as well as differences in body awareness. When starting patients on an exercise program, even if they are avid exercisers, it is important to start with the BASICS to see HOW exactly they are performing them and to be able to screen for any dysfunctional movement patterns:

.We went over different ways to facilitate the core to allow the for symmetrical engagement in exercises like pelvic tilts, bridging, and planks. Through the use of facilitation, we can actually CHANGE the motor plans (how one moves) of our patients to more efficient ones, thereby reducing their symptoms.  These techniques are useful for patients that are recovering from injury and even those wishing to return to high level fitness classes.

Below, Ryanne is leading us through a basic bridge exercise with different manual and verbal cues, resistance and progression




Denise and Amy trying their hands in facilitation
Fiona and Melissa trying it out themselves

We encourage you to work with a physical therapist to begin or perfect your exercise routine!

Stop Doing Kegels: Real Pelvic Floor Advice For Women (and Men)

By Amy Stein, DPT

You can never do too many Kegels, right? Wrong. Katy Bowman of the Restorative Exercise Institute discusses how to really strengthen your pelvic floor – during pregnancy and otherwise.

This is a great article explaining the overactive pelvic floor in relation to the gluteal muscles and the sacrum and why you shouldn’t do pelvic floor strengthening.  These men and women need pelvic floor lengthening and relaxation techniques to calm the muscles and the CNS, Central Nervous System.  Squatting helps open the pelvic floor during bowel movements and for women during delivery. There is a time and place for pelvic floor muscle strengthening. (Kegels). This is when there is pure weakness in the muscles and tissues without shortening or tightening. Skeletal misalignment needs to be addressed in both the underactive and the overactive pelvic floor in order to address any muscle imbalances, that could be causing weakness and/or overactivity.  All of this is described in my book, Heal Pelvic Pain, and many exercises and manual techniques are explained however seeking out an expert pelvic floor therapist is essential to assess and treat the dysfunctions.

Reach out to us and learn more about treating pelvic floor dysfunctions!

Image via PlayBuzz