Wrapping Presents: Say Bye-Bye to Holiday Blues
The presents are bought and need to be wrapped. You’ve no time for back pain during all those holiday parties. Wrapping Christmas...
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THE THERAPY CENTER OF HENDERSONVILLE (TN)
139 Maple Row Blvd., Suite 300 • Hendersonville, TN 37075 • 615-826-7113
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Kelley Southard, PT
- Feb 1, 2022
- 3 min
Snow Angels: Who Said You Need a Snow Day?
I grew up in the north where snow is a common winter treat. The best snow days held undisturbed blankets of snow. As children we would...
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Kelley Southard, PT
- Feb 1, 2022
- 1 min
Hula Baby!
Grab a large hula hoop and your inner kid coolness for some great play-ercise. Forward Hula This is a fun way to build leg muscle...
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Kelley Southard, PT
- Feb 1, 2022
- 1 min
Lumbar & SI Joint Range of Motion
Use a simple hula as a prop to get your lumbar and SI joints moving. Stand in the middle of a hula hoop and swirl your hips in a slow ...
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Kelley Southard, PT
- Feb 1, 2022
- 1 min
Hula Some More!
So you're feeling good about the Forward and Backward Hula's? Let's keep on working! Hula Dancer I Stand in the middle of your hula hoop,...
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Kelley Southard, PT
- Feb 1, 2022
- 1 min
Pain in the Neck!
Literally, you've got a pain in the neck! Use these three strategies for self care. 1. Chin Tucks 2. Posture 3. Positioning Chin...
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Kelley Southard, PT
- Feb 1, 2022
- 2 min
The Bee's Knees ** Quad Sets
Indeed bees have knees. I wonder do they have knee pain like so many of us weekend warriors. If you are feeling some crackle in your...
258 views0 comments
Kelley Southard, PT
- Feb 1, 2022
- 1 min
Back Pain No More!
In an effort to centralize back pain that may have started radiating into your butt, hip, thigh and down your leg, try these resting...
385 views0 comments
Kelley Southard, PT
- Feb 1, 2022
- 1 min
Press Away Back & Sciatic Pain
Press away pain that originates in your back but radiates into your sciatic nerve zipping down your leg. Assume a belly-down position on...
42 views0 comments
Kelley Southard, PT
- Feb 1, 2022
- 1 min
Getting the Juices Going in the Morning
Get the juices going in the morning by moving your spine and SI joints before you even leave the bed. Propping up on elbows aka TV...
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Kelley Southard, PT
- Feb 1, 2022
- 1 min
Noodle Therapy
Use your noodle, pool noodle that is, to stretch your shoulder. Whether trying to ward off a "Frozen Shoulder" or simply keeping one's...
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Kelley Southard, PT
- Feb 1, 2022
- 1 min
Punch Balloon Fun
Using a dime store party punch balloon, work to gently stabilize the rotator cuff muscles. Keep the balloon low to your side until you...
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Kelley Southard, PT
- Feb 1, 2022
- 1 min
Cry on My Shoulder!
Shoulders are one of the most amazing joints in the body. The most mobile joint is also the most unstable joint: therefore susceptible...
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Kelley Southard, PT
- Feb 1, 2022
- 1 min
Total Knee Me!
I ran across this article with great information regarding Total Knee Replacement Recovery. The timeline presented good information...
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Kelley Southard, PT
- Feb 1, 2022
- 1 min
Back to Basics
Let's just start with some basic back exercises for ROM. Keep these simple and pain free. I suggest trying these before getting out of...
159 views0 comments
Kelley Southard, PT
- Feb 1, 2022
- 1 min
Balancing Act
Balance is like any other skill: Practice and you'll get better, quit moving and I can promise your balance will falter. Try these SAFE...
144 views0 comments
Kelley Southard, PT
- Feb 1, 2022
- 1 min
Frog Legs
Use this position to quiet angry buttock/gluteal back muscles, an irritated SI joint or even a bulging disc. Lying on your belly, both...
60 views0 comments
Kelley Southard, PT
- Feb 1, 2022
- 1 min
Elvis My Pelvis
Your pelvis is essentially a bowl from which all core power and stability derive. The pelvis is pretty fascinating because it's really a...
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Kelley Southard, PT
- Feb 1, 2022
- 1 min
Light on my feet!
Strengthening your balance means becoming lighter on your feet for with agility, coordination and the ability to pivot when your balance...
256 views0 comments
Kelley Southard, PT
- Feb 1, 2022
- 1 min
Stretch Baby Stretch!
To reverse the hunch in your back and the rounded shoulders in your posture try this position. Place a pillow at your waist. Now lie...
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