Niagara Physical Therapy

Exercise of the Week!

This week's emphasis is on balance! Better balance can help prevent falls, improve coordination, strengthen your legs, and make daily activities easier.

Tandem Stance: Stand heel-to-toe and hold your balance for 20–30 seconds.

Single-Leg Balance: Stand on one leg for 20–30 seconds, then switch sides.

Tips:
✔️ Stand near a countertop or sturdy chair for support if needed.
✔️ Focus on good posture and engage your core.
✔️ Practice for a few minutes each day to build strength and stability.

If you're having difficulty with your balance or have experienced a recent fall, our physical therapists can evaluate your strength, mobility, and balance to create a personalized program that helps you move safely and confidently. Give us a call today to make an appointment!

Weekly Exercise: Posterior Pelvic Tilts

This week's exercise is fundamental for advancing core and lower back exercises! Posterior Pelvic Tilts help activate the deep abdominal muscles while gently flattening the lower back against the floor/table/bed. When performed correctly, posterior pelvic tilts can help improve spinal stability and teach your body how to move more efficiently during daily activities and workouts.

STEPS:
1. Lie on your back with your knees bent and your feet flat on the ground approximately pelvis width apart.
2. Imagine a clock on your stomach/pelvis area. Tilt your pelvis so that the clock tips towards 12 o'clock (posterior tilt) and your low back presses firmly against the floor.
3. Have your thumbs placed on the front of your pelvic bone so you can feel the movement. During the movement your pelvis rolls back (posterior tilt) and then back to a relaxed position.
4. Hold for 5 seconds, repeat this with smooth controlled motions for 3 sets of 10.

Tips: Do not hold your breath throughout the movement.

Exercise of the Week: Windshield Wipers

This exercise is a stretch for tight hips and lower back. It is a simple way to improve hip mobility and reduce tension through the lower back and core. It can also be used as a great warm-up or recovery stretch for activities or workouts.

Steps:
1. Lay on your back either on the floor or on your bed with knees bent and feet together.
2. Keeping your knees together, slowly drop both knees side to side
3. Move in a controlled motion like windshield wipers
4. Hold briefly or flow continuously for 10–15 reps each side

If lower back or hip pain is holding you back this spring, give us a call to set up an appointment today! And as always, reach out to one of our therapists with questions or concerns.

Exercise of the Week: Bird Dog

This weeks exercise focused on core strength, balance, and supporting your lower back. This exercise should be performed slow and with control throughout the entire movement. You want to make sure you are not twisting through the back or hips.

Steps:
1. Start on your hands and knees (quadruped position)
2. Keep your core tight and back flat
3. Extend one arm forward and the opposite leg backward
4. Hold for 2–3 seconds, keeping hips level
5. Return to start and switch sides

As always, reach out to one of our therapists with questions or concerns!