Get ready for the 2018 Move Forward 5K/10K Race!

Name: Sarah Pancoast, Class of 2019

Undergrad: Regis University

Hometown: Evergreen, Colorado

Fun Fact: I own a 20-year-old, 9-foot Columbian Red Tail Boa Constrictor

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When race day arrives, you know that you have put in the necessary training for the day to be successful. Whether that is enjoying time with friends or other participants, being outside in the sun, shaving off some time or just getting exercise within the community. Any of those reasons create excitement as you cross the finish line! I will be honest and say that running is really not my forte… I only really “run” when it is required for a CrossFit workout. However, I have participated in the last four Move Forward races and have come to actually enjoy a 5K, in which I decrease my time each year. Someday I hope to tackle a 10K, so I can check it off my bucket list.

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Running with my pup, Star, in the 2017 Move Forward Race

 

The next Move Forward 5k/10k Race at Regis University, will be on September 22, 2018.

This race is hosted by the students of the Doctor of Physical Therapy (DPT) program and has been an annual event for 16 years! As Race Director, this is an important event for the DPT program, as we share our knowledge in how to live healthy lives, involve the community, and fundraise money for two extremely important foundations: Canine Companions for Independence and the Foundation for Physical Therapy. Canine Companions is especially meaningful to Regis, as we have annual teams of students who assist in puppy raising before they are sent to train to become a fully-fledged service dog. The Foundation for Physical Therapy helps support research in physical therapy for our future profession.

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Our goal this year is to fundraise $5,000. If you or you know of someone who would want to sponsor this race, we and our foundations would be extremely grateful! All money raised goes to the foundations listed above. Any amount goes a long way! You can access the donation page here: https://moveforward5k10k.racedirector.com/donate

If you would like to sponsor this race, please email: moveforward5k.10k@gmail.com for more information.

 

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Zuma as a new pup! – she is training to be a service dog and is being raised by us, the School of Physical Therapy

 

This year we will be running a new course which follows the Clear Creek Trail system just down from campus. This means the 10K will be an out and back, not be a double of what the 5K has been in the past, so it’ll be something new and exciting! Anyone can run a 5K with practice, motivation and community involvement. If you need help, sign up for our Couch to 5K program to get you prepared for this fun event. Our goal is to get the community involved in exercise, learning to care for themselves, and most of all, to have fun!

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When we’re not training for Move Forward, we enjoy springtime on the Quad!

 

This event was created to get people to make healthy choices and get moving, so we can live an optimal life! Early morning bagels, fruit and coffee will be provided to get that extra boost before the race starts. On the count of 3, 2, 1…GO!! Walk, run, skip, hop or handstand walk your way to the finish line to enjoy burgers, hot dogs and beer. You deserve it after the hard work you have put in. Stick around after the race for music, yoga, water stations, vendors, and Canine Companions for Independence dogs to keep the day going. Don’t forget we will have a fun run for kids too, starting at 10:30 am.

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If you have not signed up for the race yet and you know you do not want to miss it, you can register here: https://moveforward5k10k.racedirector.com/registration-1

 

The Move Forward Race will be held on September 22, 2018 and starts at 9:00am. If you have any further questions, please contact me at spancoast001@regis.edu.

Hope to see you out there!

 

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My first Thanksgiving 5K

Sarah Pancoast graduated with a B.S. in Health and Exercise Science from Regis University in 2015 and was once a competitive gymnast and has taught gymnastics from preschool to a USAG competitive level for 17 years. She currently owns her own massage therapy practice in Boulder, Colorado, Back to Balance Therapy. After finding she needed a new perspective on how the body functions, she enrolled in the Doctor of Physical Therapy program at Regis University and hopes to incorporate physical therapy with her massage therapy in the future. In her free time, Sarah likes to CrossFit, Olympic Weightlift, do jigsaw puzzles and hike with her dog, Star.

 

How Can the APTA Help Me?

Name: Lina Kleinschmidt

Undergrad: Pacific University

Hometown: Stuttgart, Germany

Fun fact: I was born and raised in Stuttgart, Germany

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As a physical therapy student and future physical therapist, the APTA is something you will hear about over and over again. With job opportunities, continuing education classes, research updates and legislation information, the APTA has endless amounts of information at the hands of students and professionals. However, the website and all the resources may seem a little overwhelming. Therefore, here is a little introduction into the APTA and how you can use it to further your education and career.

What is the APTA?

The APTA, or the American Physical Therapy Association, is a professional organization that represents physical therapy students, physical therapists and physical therapy assistants and has over 103,000 members. It is divided into state chapters each with a governing board. We at Regis University are fortunate to have Cameron MacDonald as an assistant professor, and he is the current president of the Colorado chapter which currently has 2,700 members. It is vital for each state to have a chapter since each state has different practice guidelines and thus must have individual legislation.

There are also sections within the APTA, which include: acute care, aquatics, cardiovascular and pulmonary, education, federal, geriatrics, hand and upper extremity, home health, pediatrics, private practice and quite a few others.  These sections allow you as a student or current PT to learn more information about different specialties. For example, I am part of the neurology section and as such, I get quarterly journals that inform me on the latest research and new updates in the realm of neurology and how it affects the physical therapy industry.

Districts are even smaller groups which are broken up by geographical location and each chapter has SIGs or special interest groups. Colorado has five statewide SIGs which include: Colorado Acute/Rehab SIG, Pediatric SIG, Private Practice SIG, PTA SIG and the Student SIG.

Continuing education (CE) classes happen often and allow students or PTs/PTAs to learn more about a specific topic and have hands on practice. I attended a vestibular and concussion CE class last fall and it completely opened my eyes to a world of physical therapy I had never heard of before. The APTA has a national conference called Combined Sections Meeting, or CSM, which is an incredible opportunity to learn about the profession and what new research developments are forthcoming. CSM is also a great way to network and get to know other practitioners in the physical therapy profession. The Colorado Chapter also has an annual convention called the Fall Convention & Expo.

How can I use the APTA?

Now that you have an introduction, it is important to know what you can do NOW. Depending on where you are in your journey, this may be different for each of you. If you are currently applying to PT school, the APTA website can help guide you in preparing for your interview questions, help you understand what is in your scope of practice depending on the state and school you apply to, and impress the faculty by understanding what is happening in the PT profession.

As you start your graduate school career, the first step is to become an APTA member! Some graduate programs require it, others do not. Either way, I highly recommend you become part of the association so you can reap the full benefits of the APTA and have your voice heard. Click here for joining the APTA. Attending state and national conventions will also give you a huge head start on understanding what the real world of physical therapy is like and they are a great chance to meet students from all over the US and also network!  The easiest step is to get involved with SIGs. Each university will have student special interest groups which hold meetings and special guest lecturers which allow students to connect and communicate about a specific PT specialty.

At Regis and CU Denver, we have multiple sSIGs that our students are involved in and I am lucky enough to be involved with the APTA sSIG this year. I will be working closely with the other sSIGs as well as the PTA schools to have a year of amazing events for our students. We hope to open their eyes to all the opportunities in Colorado. These include: panels about specialties and what to do after graduation, a kickball tournament, a national advocacy dinner and so much more!

Yes, this was a lot of information. No, I do not expect anyone to remember it all. But it is important that you get involved and find what you are passionate about. So now, go to www.apta.org and become a member today!

Budget Tips for Students

Name: Jaegger Olden

Undergrad: Central Washington University

Hometown: Aberdeen, Washington (on the peninsula, no not by Seattle)

Fun fact: my spirit animal is a hangry Terry Crews

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I have been in college for almost a decade. So you could say I am what comes close to being a professional student. However, with that title comes heaping amounts of debt. Fortunately, I have learned the art of budgeting, scholarships, and sucking up to my extreme-couponing-and-geologist wife so my debt is incredibly low. Unfortunately, most students finish their graduate degrees with six figures of student debt. I am here to share my secrets and help you avoid evil student loans (well, as much as you can).  

Budgeting

I can’t stress this enough: BUDGET YOUR MONEY. This is the key to being able to:

A) know how much money you need in scholarships/loans/income and

B) decide where your money goes

Budgeting is fairly straightforward. Create a spreadsheet with all of your expenses listed out. It is easiest to do this for each semester because, as students, we are charged tuition and given financial aid only 2-3 times per year.

Some of the categories my wife and I use are:

  • Rent
  • Utilities
  • Gas
  • Groceries
  • Internet/Cable
  • Insurance/Medical
  • Car Maintenance
  • Entertainment
  • Emergency Fund

All of this goes into our budget Excel spreadsheet. If you don’t use Excel, then you should start now. There are plenty of tutorials online if you need to refresh on the functions or even through the Regis Library/Learning Commons/Tutoring Center on campus. The best part about budgeting like this is determining how much in student loans I need to take out.

Tip: Avoid taking out your max student loan amount each semester AT ALL COSTS. This is a great way to reach your lifetime federal loan allowance (which is $138,500 with no more than $65,000 subsidized).

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Loan Repayment Strategy

I’m sorry for using the L-word, I promise you it gives me a lot of anxiety just thinking about the hole I dug for myself, but that is just our reality as students. One day, we will need to repay these loans and it’s important to have a strategy to do so.

After plenty of research, my wife and I have decided to use the Debt Snowball repayment plan. This is the famous strategy created by financial expert Dave Ramsey that bases debt repayment on the combination of psychology and interest percentages. Instead of paying off debt based on interest alone, the Debt Snowball creates a system that pays off debt based upon the total value of each individual loan to create a psychological reward as well as paying off debt as quickly as possible.

This method, along with plenty of other financial tips and advice, is featured in his incredibly successful book The Total Money Makeover, which I can’t recommend enough.

Housing

I know too well what “money dump” apartments are and how getting a cheap apartment can come with some hazards. This is typical in Denver. As of today, three students just in my class have had their cars stolen from their apartment parking lots while their managers refuse to install security cameras. Because of this, it actually can be both safer and cost effective to slightly splurge and find apartments in low crime areas. The Denver Police Department maintains a great crime map that is user friendly.
However, if you can manage it, then I suggest trying to buy a house or condo. You’re probably saying, “this guy is crazy!” but you’re putting money into someone else’s bank account every month with no equity. Not to mention a mortgage payment is less than Denver rent. So if you have enough savings to go into a down payment, or can have family help, go for it! If you’re going the family route, then I suggest giving them a return on their investment via the equity upon selling. It is truly a win-win.

Shopping

Shopping is easily the biggest way we save money. I am infatuated with couponing and am getting pretty good at it…to the point of saving up to $30 a week on groceries. I’m currently a part of a coupon club that sends me coupons daily…go figure. I also use the Krazy Coupon Lady. The last major strategies I use is shopping at Costco or Sam’s club for bulk items such as meat to freeze, fruit, vegetables, and nonperishables.

However, if you are really interested in saving money and time on healthy meals, check out my wife’s blog post about eating healthy in college. She goes over our full healthy cooking system and how we save money on our groceries.

Read more about cheap and healthy eating in college HERE.  

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Saving Money at Regis University

Being a graduate student at Regis University does have its perks! Take advantage of the amenities. My favorites are the gym, 10 free local transit passes a week, and 2 free swimming passes a week for any Denver Parks and Recreation’s Aquatic facility. One of the better pools close to the university is the Berkeley pool attached to the Scheitler Recreation Center.

Some of the other ways I save money during class are bringing my own food for lunch, bringing K-cups from Costco instead of purchasing coffee (there are two Keurigs in Claver Hall, which ends up being 34 cents a cup), getting a beer with classmates at Walker’s pub during happy hour ($1 beer), and taking advantage of free food events. I also frequently use the classroom electricity to charge devices and shower at the gym to reduce water-heating costs at home.

Income

One of the most daunting factors about being in graduate school is the lack of income. However, there are plenty of great ways to have an income with minimal time commitment. One of the easiest and best ways to do that is to turn your hobby into a job. One great way to do that is to start a money-making blog! There are countless benefits to creating a blog in college. THIS is a great post that breaks down the reasons why you should start a blog in college and THIS is a great post to help you understand how to do it!

Another great way to make money is to donate plasma. I personally donate twice a week and receive about $300 a month for less than 3 hours a week of sitting in a clinic. All plasma is donated to medical research facilities and nearly everyone at these clinics are amazing and professional people. Despite what the stigma is against plasma donations, it is a requirement that you have a home in order to donate.

Some of my other classmates use their skills as a small income like instructing rock climbing lessons once or twice a week for gym memberships or baby sitting/house sitting for friends.

A small amount of income comes a long way, but take precaution based on your performance in class. You’re a student first!

Utility Saving Tips

I got bills! Of course the more energy efficient your household is the lower the bill. One of the more helpful strategies to adapt daily is running appliances that have a high energy cost during non-peak hours. For Denver (consumers of Xcel Energy), the best times to run your appliances (dishwasher, dryer, etc.) are between 9pm and 9am.

In addition, here is a list of other easy tips:

  • Sealing doors/windows/sinks
  • Running the fan in reverse during winter
  • Don’t use heat dry in dishwasher
  • LED lights in bulk and swap out when moving out
  • Read your electricity statement: Xcel sends personalized saving tips
  • Reduce standby power (printer, TVs, gaming systems)
  • Minimize cooling by opening the windows at night (if safe)
  • Deduce shower time

Having Fun

Now I know it seems like you are not going to have time, but make time to do what you love. This will prevent getting burnt out and being miserable.

Some cheap ways of having fun is getting outside to hike, trail run, rock climb, mountain bike, or cycle. The National Park Service has an amazing yearly pass deal that pays itself off in under 8 visits.

If you’re a skier/snowboarder, then I have heard the Epic pass is fantastic. It has a student pass and pays itself off after 4 times of hitting the slopes. If you like to hangout and watch tv, save money by streaming via Netflix and Amazon Prime. If you get Spotify premium as a student, you save $3 a month and get Hulu for free.

Also, if you’re a book worm, then go get a Denver library card in combination with an app called Overdrive. You can access the ebook library, audiobooks, and most movies currently out on Redbox.

Do you have any favorite budgeting tips? Were these strategies helpful for you? Feel free to comment and share with us!

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Mental Health Wellness in DPT School

Name: Abbey Ferguson

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With all of its incredible opportunities, graduate school, especially a doctorate program, also brings a new amount of stress and anxiety. It is a pressure cooker for bringing out both the best and the worst in us, and as my first year came to a close, I found myself drowning in mental illness and anxiety. I realized I wasn’t alone as we embraced vulnerability in our summer Psychosocial Aspects of Health Care class, and many of us found the courage to admit how exhausted we were with life, finding relief in common ground.

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We are literally on a common ground 🙂

Our Psych-Soc. class was one of the many resources I began to take advantage of in order to regain mental wellness. Regis’ counseling center provided free counseling, all of the advisors had their doors open, and with time many of my classmates became close friends as we continually showed support for each other. However, there was still a nagging sense that I couldn’t pursue full wellness in our program without bringing some sort of awareness to mental health issues that permeated our program.

 

When I was 19, I was diagnosed with Anorexia Nervosa. After years of treatment, bouncing in and out of recovery, I arrived at Regis ill-prepared to ward off another relapse. Being in a healthcare field is difficult as an individual trying to fight health and diet culture which often triggers eating disorder behavior. I found myself getting angry with some of the comments people would say or the culture that was fostered in the general population, and I felt helpless.

 

However, thanks to the community at Regis and within our DPT program, I was encouraged to do something about my feelings of anger and helplessness. I began to formulate an education program to advocate for those in recovery from eating disorders, and to educate the program on how to foster a less triggering environment. We had one of Regis’s counselors come and speak about the language health-care providers use and how these words can affect an individual’s perception about themselves. We also had a panel of three second-year DPT students who shared their own experiences recovering from an eating disorder in graduate school.

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I was overwhelmed by the support. As I looked out at the crowd that had showed up to my small education session, I grew misty-eyed and almost cried in front of everyone. My frustration dissipated, and  I was instead filled with pride for the program I am a part of. Fellow students asked questions, attempted to understand, and showed overwhelming empathy as the session continued. After the session, dozens of fellow DPT students came up to me, expressing similar experiences of recovery and wanting to continue the conversation. Weeks later, another DPT student came up to me at our national conference in New Orleans, excited and passionate about the topic and wanting to team up with me to advocate for mental health as well. I found it encouraging and exciting to see like-minded, future health care professionals so interested in becoming more familiar with these issues in order to properly care for individuals plagued by these illnesses.

 

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There is no question: graduate school is hard. It is intense, exhausting, and often times it feels like I am just crawling along. But, I have never been more thankful to be a part of a program that allows its students to own their mental health by advocating and educating the community.

How I Lost the Most Valuable Ligament

Name: Erin Lemberger, Class of 2020

Undergrad: University of Northern Colorado

Hometown: Littleton, CO

Fun Fact: A one humped camel is called a Dromedary and a two humped camel is called a Bactrian.

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Let me just tell you about my first semester of PT school. I’ll start off by saying that PT school is a lot of work, so of course, the first semester was stressful. But regardless, there are 80 of your closest friends that make studying, adventuring, and everything that happens in between a whole lot easier. I started the semester by buying a season pass to ski all winter long and to use as a major de-stressor when school became difficult. I have been skiing since I was a little tike, so what could go wrong? I had never been hurt skiing nor seriously injured so it couldn’t possibly happen now. Here’s my advice, kids. When the mountain does not have enough snow to open up more than one run, there’s not enough snow. Just trust me.

 

So here’s how it went. I go to Arapahoe Basin (lovingly known as A Basin) with my now boyfriend, Preston, and we’re having a great time just enjoying the weather and the snow. We ski about three runs before the resort is flooded with people also trying to ski the one run that is open. We spend about 20 minutes waiting to get on the lift that will take us to the top, so the decision to get to the top, ski all the way down, and head on home is smart. I’m happily skiing along trying to keep up with Preston, but when I get to about 50 feet from the bottom, realize I’m going a little too fast. Preston is down at the bottom and I go to stop and my ski catches a patch of ice (remember the not enough snow comment?) that takes me out. I flip over backwards and roll hard, and although the details of that fall are fuzzy, I’m sure now it was a classic plant and twist. My skis don’t pop off and my right knee is screaming in pain; I can’t stand on it, so I get my first toboggan ride down the mountain to meet Preston.

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About 20 minutes before I fell. The view is pretty right?

I’m going to start this part of the story with the advice that I would not recommend getting hurt in PT school, but I want to brag about our professors for a little bit. I think I was in denial that I ruptured my ACL, so I went to Dr. Tom McPoil and asked him to check out the knee. Tom tapes me every morning for about 2 weeks while we are trying to get MRIs and doctors appointments scheduled; he was a saint. After a few days of taping, he decides Dr. Mark Reinking should check out my knee too, thus getting two amazing faculty giving me advice. You probably know what happens next: I have surgery to reconstruct my ACL with a semitendinosus/gracilis autograft (they took my hamstrings to make a new ACL). I was thankful I could do surgery over winter break. Over the month that we had off, I got time to recover and relax instead of worrying about school. I started PT off campus and then switched to seeing a PT in our faculty once the new semester got closer. Our faculty are incredible, understanding, kind, teaching, inspiring humans who are the reason I am fairly active for 5 months post-op. My PT, Nancy, is one of the many reasons I am certain that I want to go into this profession because she makes me laugh when PT for an ACL reconstruction is painful. Although I would not recommend tearing your ACL, I have gotten more perspective than I could have imagined from the process.

 

Okay, now go back. I tore my ACL. It was an absolute pain (in the knee) 90% of the time. It was hard watching my friends all ski while I was stuck at the lodge, it’s terrible that I still have pain running even though it’s normal, and I have a huge mental block doing most physical activity now, which is hard. Here’s my advice: Take care of yourself. Have fun, but within healthy limits for yourself. I recommend you also know that life simply happen. Having a positive outlook has made a huge difference for me. Sometimes you just have to see the brighter side. That all being said, I am here, I am passing, and I am chugging along just fine in PT school. So, if you do injure yourself while in school, remember that it is all doable. That’s a promise!

Here’s some other friends that are going through injuries in PT school and some advice they have for dealing with it:

Ryan Pineda, Class of 2020: Lisfranc fracture, surgery completed, in PT currently

“Find a good Netflix show to break up the studying and try not to think about

how much fun your friends are having. Also make sure to buy pass insurance for

your ski pass.”

 

Gabe Lawrence, Class of 2020: meniscal tear, surgery happening this week!

“Make sure to stay active and find something to take your mind off the injury

while you’re rehabbing. It’s easy to be lazy when you have an excuse. Just

because you‘re down a limb doesn’t mean you can’t use the other three.”

 

Jake Berndl, Class of 2020: bilateral inguinal hernia, surgery completed, progressing back to normal physical activity

“Don’t sustain a more serious injury like the above three. Put a positive spin

on your down time – catch up on studying while your classmates are out

having fun instead of studying. This way, when tests or finals roll up, you’re

prepared. Also, don’t forget to ask your surgeon the important questions…”

 

5 Ways to Spend Your Time When You Are Not Studying…

Name: Courtney Backward

Undergrad: Oklahoma Wesleyan University

Hometown: Salina, OK

Fun Fact: I am the world’s most awkward high-five giver/receiver.

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One of my classmates once said “PT school is neither a marathon nor a sprint. It is both at the same time.” That statement resonated with me on a personal level. During my first year of PT school, I found myself drowning in homework and responsibilities. The temptation to ignore almost every other aspect of my life in order to survive school was strong. However, I found that this did not help my stress levels, and it only added to them in a negative way. Instead, I found that taking good care of my life outside of school is the foundation of taking good care of my school work as well. Sometimes taking care of yourself means…NOT STUDYING…yeah, that’s right! So, here are 5 ways to spend your time when you are not studying:

  1. Find a good hang out spot:
    • From coffee shops to book stores to the bar down the street. Find a spot you can unwind and relax. Some favorite local spots include Allegro Coffee Roasters, BookBar (if you are looking for a one-stop shop), Goldspot Brewery, and Local 46. All of these are 3-5 minutes from Regis and are just scratching the surface of the many hangout locations in the Denver area.

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  1. Exercise:
    • Whether you are a yogi, cross-fitter, avid runner, cyclist, power-lifter, or intramural sport phenom, you can find Regis DPT students covering the exercise spectrum. Joining a fitness club is a great way to connect with other people in the community. However, if you are into exercise options that are easy on the bank account, find a friend and exhaust the available free Youtube exercise videos or try out the many trail running paths nearby. If you love organized, competitive sports, Regis offers many different intramural sports. Our classes frequently compete together as a team and have won several championships (not to brag or anything…). Whatever you like to do for exercise, take advantage of opportunities and use it as a stress relieving activity.

 

 

(please enjoy the slo-mo video of Lauren’s epic trick shot)

  1. Get outside:
    • If you don’t take advantage of the outdoor activities in Colorado, you may be missing out on some serious soul medicine. From hiking to park days to outdoor festivals downtown, get out and enjoy the famous Colorado’s 300+ days of sunshine. Some enjoy tackling 14-ers over the weekends, others find beauty and excitement in the lower, half-day hikes. Some of my favorite lower hikes include: Mt. Galbraith Trail Lily Mountain Trailhead and Herman Gulch Trailhead. Our PT class loves to plan park days where we take advantage of the city parks to play volleyball, corn-hole, have a cookout, or just soak up the sun. These activities are very therapeutic and immensely enjoyable!

 

  1. Practice your creativity!
    • I often am so impressed by the creativity and talent that is displayed by many of my classmates. We have dancers, painters, poets, woodworkers, talented chefs, etc. Although my creativity is often derived from Pinterest, it is so much fun to put my creativity to work. Wine and paint nights can be a fun way to relax and unwind with friends. Some individuals enjoy improv dancing to help them to express themselves while others channel their inner “foodie” and put their chef skills to the work (I, personally, am very thankful I have friends with this talent). One thing to keep in mind when practicing creativity is to NOT get caught up in perfection. You are not being graded on this! I know this is a hard concept to understand in PT school. Just have fun with it and let your mind or body be free to run wild!
  1. Don’t think about school!!
    • School is very important. Responsibilities are very important. Becoming a capable physical therapist is very important. However, prioritizing your health and balancing your personal life is imperative. Remember that you are a multi-dimensional person and that is a beautiful thing. Take time to calm your mind. Take time to spend with your friends and family. Take time to treat yourself. We work hard at our school work, so don’t forget to work hard at other aspects of your life as well!

 

Managing Your Posture in PT School

Name: Joshua Holland

Undergrad: Idaho State University

Hometown: Centennial, Colorado

Fun fact: Before PT school, I worked at a BBQ restaurant in Missoula, MT called Notorious P.I.G.

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Last week, I was editing my Biomechanics skills video when I noticed a curly-haired DPT student in my video with fairly poor posture. I was far from excited when I realized that student was me. I knew my posture wasn’t the greatest after years of asymmetrical shoulder position from college pole vaulting and poor lifting mechanics, but I had no idea it was THAT bad! My shoulders were protracted with my head in a significantly forward position. My initial thought was, “man, I am about to be a PT soon…how am I going to teach posture when my own posture is so poor?!”

An average day for PT students involves a heavy dose of lectures, studying, and an even heavier dose of sitting. Often a PT student may be seated in lectures for 8 hours a day. By the end of the day, professors may start to notice students performing many combinations of wiggling, shifting, and slouching, with many students standing up in the back of the class.

The field of physical therapy involves movement for rehabilitation and we often hear, “exercise is good!” However, within school, sometimes we neglect our own movement in order to remain studious. The intention of this blog post is to initiate the thought of posture and provide some quick exercises that DPT students can use throughout their day. As future clinicians, we are role models to many of our patients, so it is important that we recognize our own posture and work to preserve good body mechanics within ourselves in order to have long-lasting careers and fully help our patients.

I couldn’t sleep after seeing my poor posture! So, I set out the next day to find ways to correct and maintain posture and decided to share them with you all. In this blog post, I interviewed Dr. Alice Davis, an expert on the spine, and fellow first year DPT student, Sarah Spivey, a certified pilates instructor since 2007, to provide some tricks on improving posture!

 

Question and Answer Interview with Dr. Alice Davis

Q: Often our posture is poor in class, we tend to slump over to write down our notes, what are some cues we can use in class to correct this?

A: Make sure your feet are flat on the floor and use the back of the chair to support you. You are becoming kinesthetically aware of your body in space as PT students, so try to be aware of the weight on your ischial tuberosities as you sit. Try to make each ischial tuberosity level. The overuse of repetitive poor posture is what creates problems over time, so start to realize your body position while you sit in class.

Q: While we sit in class it feels like we roll our shoulders forward and lean forward to pay closer attention or write on our devices, what are some cues to get those shoulders back with a neutral head?

A: Because you are sitting at computers for most of the days, you tend to have some upper cervical extension and increased flexion in the lower cervical spine. Imagine there is a rope going straight through your head and down to your seat, try to make that rope as straight as possible. A quick exercise you can do in class is move your shoulders up an inch, back an inch, and down an inch, then hold this for ten seconds, and relax. Try to do 10 reps for 10 seconds of this exercise.

Q: For the anatomy nerds out there, what are some of the muscles that are affected by this forward leaning posture/slumped position?

A: The upper cervical spine is extended in this forward posture position. Suboccipitals are a major component in this and often called the headache muscles because it can result in cervicogenic headache. A cervicogenic headache is when the pain begins in the back of the neck first before it goes up to the skull. This can be posture and stress related. Other muscles that play into extensor moment of the upper-cervical spine are the splenius and semispinalis muscles.

Q: Is there any other tips and tricks we can use in the classroom and out of the classroom to help with posture?

A:  

  • Foam rollers are great! You can put the foam roller vertically along your spine with the head and sacrum supported. Using your arms, do some snow angels for pectoralis major and minor.
  • If you are feeling uncomfortable and wiggly, your body is telling you to move – get up and move around.
  • Do something during lunch time. Eating is important, but try not to study if you don’t have to. Give 30 minutes during lunch for your body and mind.
  • Breathing is important. Moving the body and getting the diaphragm to move through breathing helps those muscles that support the thorax. Watch your breathing pattern, especially when you are stressed. Try to do some slow inhales and exhales.
  • Try a simple nodding of your head, as if you’re saying yes. This lengthens the longus colli and capitis muscles that can help with postural support. You can even do this when you’re driving! Rest your occiput on the headrest and perform a little nod. Try to hold the nod for 10 seconds with 10 repetitions.

 

Here are some techniques and exercises for managing posture in graduate school (or any career environment!) brought to you by our very own DPT first year, Sarah Spivey!

 

Sit on deflated Gertie ball.

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This will allow you to sit up on your ischial tuberosities (IT) to encourage a more natural lordotic curve while also eliminating the pressure on the ITs. By sitting on a relatively unstable surface you will also increase the use of your postural stabilizers. Try to incorporate five minutes per hour of sitting.

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Another technique is to use the Gertie ball between your lumbar spine and your chair. Find your ideal posture by allowing yourself to slump in your chair. Now, move into a full anterior tilt of your pelvis until you feel pressure in your lower back. Now, ease off until you feel the pressure disappear. Scoot back toward the back of your chair and place the ball at the level of the lumbar spine. The ball will help you maintain your neutral posture during sitting.

Head nods/nose circles on Gertie ball.

Lie in supine on a firm surface. Bend your knees and place your feet at the distance of your ASIS. Allow your sacrum to feel heavy and equally distributed on the floor/mat. Take a few breaths and notice if you have excessive space between your thoracic spine and the floor. If so, on an exhale, allow your t-spine to sink toward the floor. This should limit any rib flare. Place a 1/3 – ½ inflated Gertie ball (or folded towel) under your head. You should feel pressure evenly distributed near your occipital protuberance – this will insure you are lengthening your cervical extensors (especially for those of use with a forward head!). Take a few breaths and allow your head to feel heavy on the ball. Imagine a one-inch line on the ceiling and slowly trace this line down with your nose. Return to your starting position making sure to avoid moving into extension. Repeat this 8-10 times. Now draw slow circles with your nose around your one-inch line. Keep your circles small and controlled. Perform 6-8 in each direction.

Wall sit pelvic curls.

While sitting in class, if you start to feel your low back tighten up, try this stretch! Stand against a wall with your feet about 12 inches in front of the wall and hip distance apart. Try to feel contact of your sacrum, rib cage and the back of your head on the wall. You should have a very small space between your lumbar spine and the wall. As you exhale, draw your abdominals in and curl your pubic bone up toward your nose. You should feel your lumbar spine flatter against the wall. As you inhale, slowly allow your ischial tuberosities to widen until you are back in a neutral position. Repeat 10-12 times.

 Seated neck stretch – sitting on hand.

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Feeling tension in your neck during class? Scoot forward so your back is away from the chair and sit tall on your ischial tuberosities. Imagine lengthening your cervical spine and then gently tuck your chin toward your chest. Try not to flex your cervical spine! Now allow one ear to fall toward your shoulder. You should feel a stretch on the opposite side. If you would like to increase your stretch, you can sit on the hand of the side you are stretching. For example, if you are feeling the stretch on the right side, sit on your right hand. This will bring your shoulder down and away from your ear.

 

Overall, I hope  this post helped you become more aware of how important it is that we practice good posture while in school, or with any lifestyle! Do you have favorite exercises or tips to remind you to practice posture? Feel free to share with us in a comment below!