Life coaches and experts blog and share their wisdom on how to live a happy, fulfilled life. They write about self management and parenting advice, career and how to succeed articles as well as answer questions from you about how to best navigate your life.

Physical Therapist

Physical Therapist

Nancy Whelan,PT is the owner and director of the West Palm Beach Physical Therapy Center. She has 31 years of experience in the practice of Physical Therapy.

quickening the ability to heal tendons
Want to speed up healing from tennis elbow or any sports or overuse injury? That day may be here. Recently, a form of injection therapy has been introduced to people dealing with tendon or ligament injuries. Platelet Rich Plasma (PRP) is a type of regenerative injection therapy that concentrates platelets from your own blood. Amazingly this procedure only takes about 15 minutes because the blood is taken from the body, immediately put into a centrifuge, and re-injected back into the damaged area. Spinning the blood in the centrifuge increases the concentration of platelets and growth factor, which are essential in accelerating...
BMI and healthy weight,What's Obese,what should I weigh?
What is a BMI index and why is it important for your health? BMI stands for Body Mass Index and is a number that is calculated based on a person's weight and height. This number can help a person understand how much fat is on the body and how this may cause other weight category disease. Calculating BMI is found differently for adults and children. A healthy BMI is between 18.5 and 24.9 for adults and children but the calculation differs slightly based on age, weight, and height. As a physical therapist I have patients ask me what the difference is...
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Ouch!! My legs are cramping so badly in the middle of the night! Why is this happening to me? Many patients I see come complain of muscle cramping in the middle of the night, and sometimes during the day. Most of the time the best advice I can give them is to drink more water, not coffee or tea. It is a common misconception that drinking anything will keep the body hydrated but this is incorrect. Drinks like tea, coffee, and soda are diuretics, meaning they will take more water out of the body through urination. Have you ever noticed that drinking...

Posted by on in Health

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
In this video clip I am demonstrating a slow and controlled Tai Chi walk. You will only see the leg movements because we are focusing on the weight bearing aspect of this exercise as well as balance. Notice that the exercise is performed slowly, with controlled movements to recruit several different muscle groups. Watch the clip as many times as you need before performing the walk to make sure you are clear on the proper movements. As mentioned in the video, you want to maintain the proper posture and keep the core tight. First I put my legs in a staggered stance...

Want a great stretch that will improve your posture? In the demonstration video below, Krista Magnoli explains how to perform gentle stretches for the chest and arms. This helps improve posture and reduces the rounded shoulder posture we often see. First, Cathy performs the pectoralis stretch up against the wall. One arm will stretch at a time and this should be felt in the front of the shoulder and in the chest muscles. A picture of the muscle group you are stretching will be shown on the video clip, as well. The arm is bent and not elevated past shoulder level,...

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