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42 St Mark Rd, Taylors, SC
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Exercise Fads and Fixes

One of the biggest fads for this generation of exercise junkies is circuit workouts. Boot camps, circuit workouts, CrossFit, and kickboxing are all exercise plans to whip people into shape. People are finding these workouts fun and exciting, but they may not be the best for you in the long run. 

So many people think they need an intense and gut-wrenching workout to be successful, but this is not the case. Some of the best workouts you can get, without being so hard on your body, is from yoga or palates. Yoga and palates have many of the same, if not more benefits for your body like hard-core workouts. Some of these benefits include lessening chronic pain, lower blood pressure, and increasing flexibility.

5 Main Benefits of Sitting on an Exercise Ball

Why should you switch from an office chair to sitting on an exercise ball, you ask?  We’ll tell you why.
It relieves low back pain.
As the office manager of His Therapy, I can genuinely say I was starting to get low back pain from sitting in an office chair for 6+ hours each day.  This was when I grabbed one of our exercise balls, and I will never go back! 
     2.  It tones core muscles.
With an exercise ball, you are no longer relying on the back of a chair to keep you propped up.  Instead, you must engage your core to maintain balance (this will happen subconsciously), which will lead to an increase in overall core strength! 
     3.  It burns extra calories.
How can you not bounce up and down when you sit on an exercise ball?  It’s the only exercise in the office you can do while you take phone calls, send emails, and do all your online marketing!  Even as I’m typing up this blog post, I’m bouncing!
     4.  It’s CHEAPER!
The best size ball for your office is anywhere from 68-75 cm. and can be found on Amazon for only $16.99!
     5.  It is AWESOME for your pelvic floor health.

Ask our His Therapy staff to order your exercise ball the next time you come in; it will be shipped to us in the next two business days and will be ready and waiting at our office for you when you return for your follow-up treatment! 🙂

Pelvic Floor Fitness Workshop

Join Sabina Weaver, MSPT, as she helps you understand more about your pelvic floor!

DATE:Thursday, November 29th
TIME: 6:30 PM – 7:30 PM
COST:  $5 per person
LOCATION:  Fitness with a View, 1095 Hartness Drive, Greenville, SC  29615
RSVP:  REQUIRED to, 864-420-3371

Hosted by Fitness with a View!

Maintaining Your Bladder Control Exercise Program

Once you have gained acceptable control of your bladder problem , you must exercise regularly to maintain your muscle strength and control. This is usually between 30-80 pelvic floor exercises through the day . If you stop exercising you may regress to your prior level of control. Use your pelvic floor muscles subconsciously and habitually throughout the day. Here’s a review of important ways to keep the gains you’ve made.
1. Always remember to tighten your pelvic floor muscles during physical stress, i.e. 
Before lifting or bending
Before going up or down stairs
Before cough or sneeze
Before going from sitting to standing
2. Use the pelvic floor muscles subconsciously and habitually throughout the day. Exercise your pelvic floor muscles during routine daily activities, i.e
Waiting in line
After using the toilet
Stopping at traffic light
While watching television
While taking medication
3. Pelvic Floor Exercise Program Summary
Endurance Contraction- Keeping your holding power
Hold for 10 seconds , relax for 10 seconds. Repeat ___ times per day.
Your goal for repetition is that each one feels like the one before.
Quick Flicks- Quickly contracting and relaxing the muscles
Tighten the pelvic floor with a strong ,rapid contraction then relax for 2 sec.
Repeat ____ times per day
4. Exercise your abdominal muscles to they continue to gain strength  to support your internal organs.
Do your lower abdominal exercise as outline bu your therapist
Do lower abdominal and pelvic floor muscles exercise together (the pelvic brace) as outlined by therapist.

Strengthen Your Bones Ladies

Bone is living tissue that is constantly changing and adapting.  The good news is that you can improve your bone health at any age.  There is a misconception that osteoporosis is a disease of the elderly when actually healthy bone development starts in our youth.  Girls who have diets high in dairy and who exercise regularly create bones that are denser and are less likely to develop osteoporosis.  Women reach their peak bone mass at about age 21.  After that, there is a slow, steady decline that increases with the loss of estrogen surrounding menopause. 

Listed Below are 5 helpful tips to improve your bone health: 
Trunk Lifts – trunk lifts build strength in your back bones by doing reverse sit-ups; lie on your stomach and lift up your trunk. 
Vitamin D3 – a daily dose of Vitamin D3 helps your body absorb calcium.  It is also known as the “sunshine vitamin” because we make it when our skin is exposed to sunlight.  If you live in the Northeast, however, you cannot depend on getting enough daily sun year-round to make sufficient Vitamin D3; So taking the supplement is encouraged. 
  Lift Weights – Pump a little iron in addition to your cardio.  Strength training with high loads and low repetitions can increase bone mineral density in women. 
Increase Your Dairy Intake – Calcium is not produced by our bodies; so we must get it from food or supplements.  Calcium is essential for many bodily functions (including heart rate regulations), so if you don’t have enough in your diet, calcium will be taken from your skeleton.  If you are allergic to dairy, you should talk to your doctor about good calcium supplements. 
Walk More – walking is a weight – bearing activity that increases the bone density in your hips.  Gradually build up to walking at a moderate pace for 30 minutes, five days per week.  Other wight-bearing exercises include tennis, jogging, volleyball, calisthenics, aerobics, stair-climbing, and dance. 
  Remember that what you do today strengthens your bones tomorrow.

Exercises After Childbirth

It is very important to begin exercising the pelvic floor as soon as you can after delivery.  It is important to give yourself time to heal after your delivery before you begin exercising. Ask your doctor or your Physical Therapist if there are any particular exercises they would recommend for you to do following delivery. 
Start these exercises 24-48 hours after delivery if you are physically able and have the approval of your Physician to exercise. Only do the exercises that your physician or physical therapist approves of. 
It is important that if you experience sharp pain to discontinue the exercises and let your physician or your physical therapist know right away. 
Do these exercises 3-5 times and do them 2-3 times per day as tolerated. Remember it is the quality of the exercises that matter not how many you can do.