That's right. A major study showed that people who were less able to get up from the floor were more likely to die young. So what can be done to help people stay strong for getting up from the floor and doing it NOW so they can live longer?
Enter The Turkish Get Up (TGU).
The TGU consists of a series of moves in which you go from lying on your back to a standing position and then reversing your action to go from standing up to lying on your back.
Dan Swinscoe, DPT, CSCS of Peak Sports and Spine in Issaquah, Washington, presented a full day course for our PT’s and a few trainers from the Peak Health and Wellness Center on the use of kettlebells for clinicians. Dan went through the specifics on how to perform a Turkish Get Up and to help people who practice the TGU live longer!
Actually, there’s more to it than that. The TGU consists of at least six different exercises or moves all wrapped into one exercise. It includes an oblique sit up, shoulder press, plank, bridge, squat, and lunge. Doing the exercise can certainly improve your ability to go from the floor to standing. But it’s a tremendous exercise for building total body core and limb stability and strength . . . not to mention having a huge conditioning and stamina component. Check out a 1-minute video on how to do a TGU by clicking here.
Dan covered many other ways to help our patients gain improved mobility and stabile using a variety of kettlebell exercises.
What a super day it was to have Dan over. It was designed to be an Alpine Appreciation Day as a means of saying thanks to our entire professional PT staff. In that vein, thanks to Dan Swinscoe and to all our PTs at Alpine Physical Therapy!
I hurt my back about 6 weeks ago. Like many injuries – I tried something stupid and it didn’t work out.
As a Physical Therapist I used my rational part of my brain and did a quick scan and I seemed okay. As a human I used my emotional brain and did two things – thought of the worst case scenario and simultaneously told myself ignore it, I’ll be fine. Human won over PT and I continued on with life ignoring it but also worried about the worst case scenario.
A week later after skiing with my three-year-old (remember human, not PT), I was unable to sleep that night with severe radiating pain. After a totally lame day of feeling horrible and doing nothing, I decided I needed to change my perspective. I chose to: 1) not ignore the fact that I hurt my back, 2) put my PT hat back on and 3) most importantly, give myself grace to be patient with the process.
So I started icing my back and doing gentle stretching and movement exercises every damn day. I temporarily avoided a few more painful or demanding activities AND chose a few gentler versions of those activities so I could work back into all the things I love.
My back feels great most of the time and I’m still working on getting all my strength back. In the clinic I hear the start of this story all the time. I do not often hear the same ending because as humans, it is really hard for us to be patient with the process. Sometimes it takes a caring Physical Therapist to remind you. It did for me.
For more information, visit our webpage on the topic of back pain by clicking here.
Brent Dodge is the founding owner of Alpine Physical Therapy and is a board certified orthopedic specialist. He holds additional certifications in Functional Dry Needling, Manual Physical Therapy, and Strength and Conditioning.
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