We hope that you and your loved ones are staying safe.
Your safety and
well-being remains our top priority and providing superior, quality care is still
our mission.
Whether
in our Outpatient Clinic or in the comfort of your home, you can feel confident
that our experienced therapists design personalized and specific treatment
plans to help you reach
your personal and functional goals.
Schedule your
appointment today! Call our office at 954-693-9090 or visit our clinic 12585
Orange Dr., Suite 203, Davie, FL 33330. Visit us at www.cardioflextherapy.com/ to learn more about the Cardio Flex Therapy approach.
We opened our doors last week. At CardioFlex, we’ve developed several Specialized Programs for injuries and conditions. For orthopedic and sports injuries, we specialize in Knee Rehabilitation, Shoulder Physical Therapy, Tennis Elbow Therapy, Carpal Tunnel Syndrome Treatment, Plantar Fasciitis Treatment, Lower Back Pain and Sciatica Therapy, and more.
If you need to schedule an appointment call us at 954-693-9090 or visit our clinic 12585 Orange Dr., Suite 203, Davie, FL 33330
Most of us who work in an office setting are most likely sitting slouched over our desk chair and staring at a computer screen creating bad posture in our bodies. Having poor posture can result in tremendous structural damage to the spine, shoulders, hips, and knees. It can lead to things such as joint pain throughout your body, reduced flexibility, and compromised muscles which can limit your body’s ability to burn fat and build strength.
Over time, your poor posture takes a tremendous toll on your spine, shoulders, hips, and knees. It can cause a cascade of structural flaws that result in acute problems, such as joint pain throughout your body, reduced flexibility, and compromised muscles, all of which can limit your ability to burn fat and build strength. But don’t worry—all these problems can be corrected. Are you ready to straighten yourself out? Use this head-to-toe guide to make sure your posture is picture-perfect.
Analyze Your Postural Alignment
Have a Professional analyze your form while performing the OverHead Squat Test(visit your assessment tab within your MBS profile), or strip down to a pair of shorts and ask a friend to take two full-body photos, one from the front and one from the side. Keep your muscles relaxed but stand as tall as you can, with your feet hip-width apart. Now compare your photos with the illustrations below to diagnose your posture problems. Then see the following repair plans.
Forward Head
Pain Areas: Your neck.
The problem: Stiff muscles in the back of your neck Fix it: Stretch with head nods daily: Moving only your head, drop your chin down and in toward your neck while stretching the back of your neck. Hold for a 5 count; do this 10 times. The problem: Weak front neck muscles.
Fix it: Do this neck “crunch” every day: Lying faceup on the floor, lift your head so it just clears the floor. Raise your head, and hold for 5 seconds; do 2 or 3 sets of 12 reps daily.
Elevated Shoulders
Pain Areas: Neck and shoulders.
The problem: Your trapezius (the muscle that starts at the back of your neck and runs across your upper back) is shortened.
Fix it: Perform an upper-trap stretch. With your higher-side arm behind your back, tilt your head away from your elevated side until you feel the stretch in your upper trapezius. Apply slight pressure with your free hand on your stretched muscle. Hold for 30 seconds; repeat 3 times.
The problem: A weak serratus anterior, the muscle just under your pecs running from your upper ribs to your shoulder blades.
Fix it: Try chair shrugs. Sit upright in a chair with your hands next to your hips, palms down on the seat, and keep your arms straight. Without moving
your arms, push down on the chair until your hips lift off the seat and your torso rises. Hold for 5 seconds. That’s 1 rep; do 2 or 3 sets of 12 reps daily.
Rounded Shoulders
Pain Areas: Neck, shoulder, or back.
The problem: Tight pectoral muscles.
Fix it: Try a simple doorway stretch: Place your arm against a doorjamb in the high-five position (that is, forming an L), your elbow bent 90 degrees. Step through the doorway until you feel the stretch in your chest and the front of your shoulders. Hold for 30 seconds. That’s 1 set; do a total of 4 daily.
The problem: Weakness in the middle and lower parts of your trapezius
Fix it: Use the floor L raise: Lying facedown on the floor, place each arm at a 90-degree angle in the high-five position. Without changing your elbow angle, raise both arms by pulling your shoulders back and squeezing your shoulder blades together. Hold for 5 seconds; do 2 or 3 sets of 12 reps daily.
Rounded Back
Pain Areas: Neck, shoulder, back.
The problem: Poor upper-back mobility.
Fix it: Lie faceup on a foam roller placed about midback, perpendicular to your spine. Place your hands behind your head and arch your upper back over the roller 5 times. Adjust the roller and repeat for each segment of your upper back.
The problem: Weak muscles in your back
Fix it: Perform the prone cobra. Lie facedown with your arms at your sides, palms down. Lift your chest and hands slightly off the floor, and squeeze your shoulder blades together while keeping your chin down. Hold for 5 seconds; do 2 or 3 sets of 12 reps daily.
Anterior Pelvic Tilt
Pain Areas: Lower back (because of the more pronounced arch in your lumbar spine). The tilt also shifts your posture so that your stomach pushes outward, even if you don’t have an ounce of belly fat.
The problem: Your hip flexors, which allow you to move your thighs up to your abdomen, are tight.
Fix it: Kneel on one knee and perform a front hip stretch. Tighten your gluteal (butt) muscles on your kneeling side until you feel the front of your hip stretching comfortably. Reach upward with the arm that’s on your kneeling side, and stretch in the opposite direction. Hold this position for a count of 30 seconds, and repeat 3 times.
The problem: Weak glutes.
Fix it: The glute bridge is your solution. Lie on your back with your knees bent about 90 degrees. Squeeze your glutes together and push your hips upward until your body is straight from knees to shoulders. Hold for 5 seconds; complete 2 or 3 sets of 12 reps daily.
Pigeon Toes
Pain Areas: Knee, hip, or lower back.
The problem: Tightness in the outer portion of your thigh (your tensor fasciae latae)
Fix it: Stand up, cross your affected leg behind the other, and lean away from the affected side until you feel your hip stretching comfortably. Hold for 30 seconds. Repeat 3 times.
The problem: Weak gluteus maximus and medius muscles
Fix it: Use an exercise called the side-lying clamshell. Lie on one side with your knees bent 90 degrees and your heels together. Keeping your hips still, raise your top knee upward, separating your knees like a clamshell. Pause for 5 seconds; lower your knee to the starting position. Perform 2 or 3 sets of 12 reps daily.
Duck Feet
Pain Areas: Hip or lower back.
The problem: You lack flexibility in all the muscles in your hips.Fix it: Drop to your hands and knees and place one foot behind the opposite knee. Making sure you keep your spine naturally arched, shift your weightbackward and allow your hips to bend until you feel the stretch. Hold the stretch for 30 seconds, repeat 3 times, and then switch sides.
The problem: Weakness in your oblique muscles and hip flexors.
Fix it: Try the Swiss-ball jackknife. Assume the top of a pushup position but rest your feet on a Swiss ball. Without rounding your lower back, tuck your knees under your torso by rolling the ball with your feet toward your body. Roll the ball back to the starting position. Do 2 or 3 sets of 12 reps daily.
A clinically effective treatment approach involves stretching of overactive/tight muscles, strengthening of underactive/weak muscles, and utilization of exercises that incorporate functional movement patterns last. Article credits to BodyStructure.
Physical therapists (PTs) are highly-educated, licensed health care professionals who can help patients reduce pain and improve or restore mobility – in many cases without expensive surgery and often reducing the need for long-term use of prescription medications and their side effects.
Cancer and its treatments, including surgery, chemotherapy, radiation therapy, and hormone therapy, can result in physical impairments. Physical therapy assists individuals who have been diagnosed with cancer to recover from these impairments – and in some cases to help prevent them altogether! Our goal, as physical therapists, is to help you optimize your physical function, independence, and overall quality of life.
Individuals that receive cancer treatments typically experience extensive physical limitations during and after treatments. The most common impairments that are usually identified by the physical therapists are: decreased strength, decreased range of motion (ROM), decreased joint mobility, postural dysfunction, soft tissue restrictions, lymphedema, gait deviations, soft tissue fibrosis, CRF, skin integrity issues, pain, incontinence and urgency or frequency.
It has been proven that physical therapists’ management of these cancer-related treatment effects and strategies are directly related to their training and skills. For example, effective lymphedema management strategies may include lymphatic massage, aerobic exercise, and extremity bandaging. Some studies demonstrate the efficacy of targeted aerobic training and strengthening exercises for the prevention and management of CRF and physical deconditioning during and after treatment in various types of cancers. Additionally, clinicians may ascertain physical limitations in patients with cancers. For example, urinary and sexual dysfunctions are common in men treated for prostate cancer, and upper extremity dysfunction and lymphedema are common in women with breast cancer. People with head and neck cancers may have difficulty with eating and speaking. Still, these physical issues are specific to the location of the cancer in the body and the types of treatments patients receive, but they do not necessarily provide a complete clinical picture of the patient with cancer, such as medication use, the number and types of cancer treatments.
Your Physical Therapist may refer you to other healthcare professionals or services such as: • Occupational therapy • Speech therapy • Registered Dietician for nutrition and weight management • Professional psychological support • Palliative care for pain management • Support groups • Community exercise programs
Regular Physical Therapy has provided a vehicle for recovery that creates a sense of ‘self-power’ defined as taking ownership and control of one’s health to increase well-being. It is never too late to utilize rehabilitation services for cancer recovery. If you find that you are having trouble accomplishing daily tasks or functioning at your prior level of independence, seek out a rehabilitation expert and regain your vitality.
No matter what area of the body ails you – neck, shoulder, back, knee – physical therapists have an established history of helping individuals improve their quality of life. A physical therapist can help you learn to move without pain while feeling renewed and ready to move on.
We encourage you to learn as much as possible about your illness or condition. The best resources include The American Cancer Society (www.cancer.org/), the Susan G. Komen Foundation (http://www.info-komen.org/), the National Lymphedema Network (https://lymphnet.org/), and others available for every specific type of cancer. Also, read our article Importance of Physical Therapy in Cancer Recovery.
We at CardioFlex Therapy in Davie, Fl, work diligently with insurance companies to ensure we are considered a priority for many circumstances, to be within network, to have the lowest deductibles possible offered to you, our patients. You will be surprised to hear many insurance companies and insurance plans do not require a referral to visit a Physical Therapist, or will have low deductibles or copays when you want to see your Physical Therapist. Keeping up with our patients’ needs we have enrolled in these two Healthcare Insurance Companies: Simply Healthcare and WellCare health insurance.
Simply Healthcare is a Florida licensed health maintenance organization (HMO), which offer health plans for people enrolled in Medicaid and/or Medicare programs. It is a managed care plan that serves recipients of Statewide Medicaid Managed Care (SMMC) Managed Medical Assistance (MMA) in Florida.
WellCare health insurance offers excellent medical services coverage and benefit programs that make them a good choice for seniors, families, and individuals, including children in Staywell Kids. So contact your insurance company or give us a call at our office, we are always happy to give you any information we can provide you with.
Most insurance plans, including Medicare, workers’ compensation, and private insurers, pay for Physical Therapy services that are medically necessary and that are provided by or under the direction and supervision of a Physical Therapist. CardioFlex Therapy outpatient clinic in Davie, Florida is operated by President and Director Terry Abrams, specialized in Orthopedics, Neurological Disorders, Vertigo & Vestibular Rehab, Sports Injury, Neck & Back Pain, Shoulder Pain, Elbow & Wrist Pain, Hip & Knee pain, Ankle & Foot Pain, TMJ & Headaches.
The constant changes in health insurance affect us all, either by choice or because of job changes. CardioFlex Therapy is always looking for ways to improve its service to our surrounding community. It is with this in mind that our Physical Therapy Clinic is now accepting Devoted Health Insurance and MMM (Medicare and Much More) of South Florida.
Choosing the plan that is right for you is hard — there’s no right answer for everybody. So the first step is to figure out the kind of care and the kind of plan you need. We work diligently with insurance companies to ensure we are considered a priority for many circumstances, to be within network, to have the lowest deductibles possible offered to you, our patients. You will be surprised to hear many insurance companies and insurance plans do not require a referral to visit a Physical Therapist, or will have low deductibles or copays when you want to see your physical therapist. So contact your insurance company or give us a call at our office, we are always happy to give you any information we can provide you with.
Both insurance companies offer Medicare; the federal health insurance program for people 65+, people with disabilities and end-stage renal disease. MMM of Florida, Inc. is an HMO plan with a Medicare contract, and so is Devoted Health Insurance. Devoted Health Insurance offers Medicare Advantage plans only, serving those on Medicare with a well-coordinated, more attentive healthcare.
CardioFlex Therapy offers in-home visits for Physical and Occupational Therapy for those patients who are not able to find transportation or have movement limitations. Call our outpatient clinic in Davie Florida for detailed information at 954.693.9090, or visit our In-Home Services page, we serve Miami-Dade, Broward, and Palm Beach Counties.
With over 600 muscles, 206 bones and countless nerves, ligaments, and tendons in the body, it’s almost impossible for dancers, trapezes. contortionists, gymnasts, and other athletes to escape getting injured. These athletes that perform repetitive movements for hours a day coupled with a low amount of recovery time in between shows increases the performer’s risk for chronic overuse injuries (in addition to the ever-present risk of an acute injury). In most cases, pain is due to muscle soreness that resolves in a day or two. However, sometimes there is something more to blame—that’s when you should see a physician or your physical therapist!
Cirque du Soleil, Barnum and Bailey Circus, Ballet Dancers, Gymnasts, Aerialists, Jugglers, Tumblers, Clowns, make it their life to perform. most of them on a daily basis. Studies by John Hopkins Medicine that looked into dance injuries found that injuries from using your joints and muscles too much (overuse injuries) are the most common. The majority of these overuse injuries involve an ankle, leg, foot or lower back. Some common injuries are:
Hip injuries: snapping hip syndrome, hip impingement, labral tears, hip flexor tendonitis, hip bursitis, and sacroiliac joint dysfunction
Foot and ankle injuries: Achilles tendonitis, trigger toe, and ankle impingement
Knee injuries: patellofemoral pain syndrome
Stress fractures: metatarsals, tibia, sesamoids and lumbar spine
Dancers are also likely to develop arthritis in the knee, hip, ankle, and foot.
Generally, dancers have a much lower rate of anterior cruciate ligament (ACL) injuries than other athletes. One explanation could be that dance training involves much more intense jumping from an earlier age than other sports, which helps improve muscle control.
Because the upper body is used as a weight-bearing joint in gymnastics, injuries to the shoulder, elbow, and wrist are common and may include:
Superior Labrum, Anterior-Posterior (SLAP) Lesions in the Shoulder
Elbow Dislocation
Wrist Sprains
The most common gymnastics injuries to the lower body involve the knee and ankle. Lower extremity injuries usually result from the landing and dismount activities and may include:
Anterior Cruciate Ligament (ACL) Injury
Achilles Tendon Injury
Lower Back Injuries
Moira Campbell, a trapeze artist who teaches at the Hangar in Stratford, east London, says “People don’t realize when they start that the trapeze is akin to weight training. They are weak when they start, but you have to lift your entire body weight with every move and that is incredibly tough”. Contrary to popular belief, it is not the arms that are worked the hardest, but the core muscles in the abdominal area. “To get in and out of moves, even just to swing on the flying trapeze, you need to engage your core muscles and really work them”. Remarkably, injuries at trapeze school are rare. Thorough warm-up and cool-down sessions limit the possibility of muscle strains and pull. “It is more like a sport in the respect that you need muscles to be fully prepared for action. Perhaps the most common injuries are those that occur as a result of twisting something in particular, such as the rotator cuff muscles [which support the shoulder joint]”.
Many injuries can be prevented by following proper training guidelines, using safety equipment, and incorporating the following tips:
Wear all required safety gear whenever competing or training — special equipment may include wrist guards, hand grips, footwear, ankle or elbow braces, and pads
Do not “play through the pain” — if you are hurt, see your doctor and follow instructions for treatment and recovery fully
Make sure first aid is available at all competitions and practices
Inspect equipment to ensure that it is in good condition, including padded floors, secured mats under every apparatus, and safety harnesses for learning difficult moves
Insist on spotters when learning new skills
Warm-up muscles with light aerobic exercise, such as jumping jacks or running in place, before beginning training or new activities
Always seek medical advice, either from your physician or your physical therapist. Many injuries can be corrected when treated right from the very beginning, so don’t hesitate to reach out. CardioFlex Therapy is located in Davie, Florida. We offer Physical and Occupational Therapy at our facility or in the comfort of your home. Call us at 954-693-9090 to learn more about how we can help you manage your pain. We accept most insurance plans and with our flexible schedule, we will be able to bring you in when you need it the most.
