Nick Rech was live — at Rech Physio.
September 18 at 8:25 PM ·
It's hell to get old.
I have patients tell me this pretty frequently.
If you're having pain or trouble moving, your first step to find relief should be to consult a physical therapist.
For folks 65 or older with Medicare and a supplement physical therapy will be no out of pocket expense.
You've probably had a picture in your mind of what your retirement would look like. Maybe it's gardening, traveling or just spending more time with grandkids and going to their activities.
Stop passing up on these things that you want to do and stop missing out because you're having pain or trouble moving.
If you are fearful of falling, have started using an assistive device when you previously weren't or have had a recent fall, physical therapy can help you to have better balance and have the confidence and ability to safely return to the things that you love doing.
Nick Rech added a new photo to the album: Nutrition.
September 20 at 11:21 AM ·
Pork belly with some salt just as good as bacon 🥓🥓🥓
Don't be afraid of fat.
You need fat to optimally absorb many nutrients.
Nick Rech was live — at Rech Physio.
September 19 at 2:59 PM ·
Home Workout# 25 Low back strengthener
4 Rounds
Weighted carry 45sec
Lunges x15
Bilateral bent over rows x12
Single leg deadlift x10
Ab rotation 45sec
I go through variations of each exercise so you can do the workout no matter your fitness level!
Always do a little warm up at the beginning which just needs to be something to get the major muscle groups moving and then do a little stretching or mobility work at the end.
Nick Rech
September 24 at 8:25 AM ·
If you or someone you know is 65 or older, what is your biggest motivation to stay mobile and active?
Nick Rech was live — at Rech Physio.
18 hrs ·
"I'm never going to do this at home. Why do we have to do this in therapy"
I hear this from time to time from patients when we're doing balance exercises and occasionally with strength training.
Yeah you're probably not going to do much standing on one leg or standing on a piece of soft foam throughout your normal day but having the ability to do those things makes you more resilient.
Having extra capacity or reserve ability within your system allows you to go throughout your day operating at a lower level of your maximum capacity.
Your day-to-day activities are going to feel much easier if you're operating at 30% of your maximum capacity versus 50% or 90%.
We work out and do exercises that are harder than what we would normally do so that everything else in our day can feel easier not to mention all the positive effects for our health.
Nick Rech
September 10 at 3:49 PM ·
Trying to give instructions for a workout for a client while home with 2 boys is hard... 👼🏼🙃🤦🏼♂️
Strong evidence links 7 forms of cancer including breast and colon cancer with decreased activity.
.
One more reason to get moving!
Nick Rech was live — at Rech Physio.
October 9 at 3:42 PM ·
Jump❗
When was the last time you tried to jump? For many older adults it has probably been quite a while. However, jumping can be a great exercise for three main reasons.
1️⃣Jumping works on quick and powerful movements which tend to decline as you age, unless you work on it! This is important to catch yourself from falling if you were to trip.
2️⃣The impact through your legs while jumping stimulates bone growth and can help to strengthen your bones and reduce or reverse osteoporosis.
3️⃣Jumping helps to build the strength of your calf and thigh muscles which can help you walk faster and get around easier.
To try jumping:
Stand at a counter or sturdy surface to hold on to for support. Then bend a little at the knees and quickly push your knees straight and your feet down so that you go up on to your tip toes. If you can’t clear the floor, that's ok. Work on raising your heels up and down to build up strength.
Try to do 3-5 jumps every other day if it feels good.
If you're not able to jump yet try, to do 10-20 heel raises every other day to work on building up your strength.
Nick Rech
October 10 at 3:12 PM ·
If your grandkids wanted to do the teeter totter with you, could you do it?
#oldnotweak
Nick Rech was live — at Rech Physio.
October 11 at 3:25 PM ·
Home Workout # 28 Full Body Workout
4 Rounds
Do each exercise for 1 minute or to fatigue, which ever comes first.
180deg squat jumps
Single arm rows
Step ups
Side plank
Single leg balance with opposite leg movement
Lateral jump push ups
I go through variations of each exercise so you can do the workout no matter your fitness level!
Always do a little warm up at the beginning which just needs to be something to get the major muscle groups moving and then do a little stretching or mobility work at the end.
Nick Rech added a new photo to the album: Health.
October 5 at 4:47 PM ·
Rent is due every day on your health. You can't just build up a reserve like a savings account and then decide to take it easy. 💰💰💪🏼
Unfortunately your health doesn't work that way. It kind of sucks but it's better when you make it a habit and when you do it with a partner or friends. 💃🕺👯⛹️🤾
Nick Rech
October 7 at 8:45 AM ·
If you focus on nutrition decisions that make you feel good and have energy then your waistline will follow.
The first bite or two of a donut taste pretty good. But pay attention to how you feel an hour later.
Tune into what your body is telling you and listen to it!
The extent to what you are unaware of a habit is the extent to which it persists.
Just writing down and tracking what you're already eating will have one of the biggest impacts on your nutrition.
If you like the videos and information that I post, here's a way to help me out!
If you're planning to buy anything on Amazon this holiday season, use this link:
https://amzn.to/37vqmVc
It doesn't cost you anything and I just get a small portion of anything that you buy.
Limited life space mobility is associated with cognitive decline, hospital readmission, COPD exacerbations, falls, mortality and admission to a nursing home.
Life space is the size of the area that you physically travel.
For some people, their life spice might be the entire world.
For others it might just be one room in their house.
If you or someone you know needs help to become more mobile please reach out to a physical therapist to find out how we can help.
There's often no out-of-pocket cost for Medicare beneficiaries with a supplemental insurance.
The Grand Island Independent had a nice article about my business in the paper!
https://theindependent-com.cdn.ampproject.org/v/s/theindependent.com/news/local/new-business-brings-physical-therapy-to-the-patient-s-home/article_88aaad4e-2159-11eb-b033-df55a686281f.amp.html?amp_js_v=a6&_gsa=1&usqp=mq331AQFKAGwASA%3D#aoh=16048630415587&referrer=https%3A%2F%2Fwww.google.com&_tf=From%20%251%24s&share=https%3A%2F%2Ftheindependent.com%2Fnews%2Flocal%2Fnew-business-brings-physical-therapy-to-the-patient-s-home%2Farticle_88aaad4e-2159-11eb-b033-df55a686281f.html
THEINDEPENDENT-COM.CDN.AMPPROJECT.ORG
New business brings physical therapy to the patient’s home | Grand Island Local News | theindependent.com
I believe every older adult deserves to feel and move better. If they choose to put in the work. They deserve to have the strength and mobility to keep doing the things they love whether it's playing with the grandkids, gardening or walking the Camino de Santiago Trail.
Call or text 402-641-3176 if you want to move better.
With Medicare part B and supplemental insurance, you will often have no out of pocket expense for physical therapy.
Nick Rech added a new photo to the album: Workouts.
January 16 at 5:39 PM ·
Home Workout #40 Full Body Workout
4 Rounds
Scissor jumps x20
Lunges x15
Push up with rotation pull over x10
Deadlift x10
Forward arm press with turn x10
Side plank 45sec
Always do a little warm up at the beginning which just needs to be something to get the major muscle groups moving and then do a little stretching or mobility work at the end.
If you like these videos and buy anything on Amazon, please use this link.
https://amzn.to/37vqmVc
It takes you right to Amazon but then I get a small percentage of what you buy and it doesn't cost you anything! If you like to information I put out, this is a great way to show your support!
The original theragun.
My patient has this a wanted me to try it on her.
Home Workout #39 Full Body Workout
4 Rounds
Jump rope 1min
Side lunge x16
Handstand shoulder taps x8
Bilateral bent over row x15
Single leg deadlift x10 each side
Ab rotations 45sec
Always do a little warm up at the beginning which just needs to be something to get the major muscle groups moving and then do a little stretching or mobility work at the end.
If you like these videos and buy anything on Amazon, please use this link.
https://amzn.to/37vqmVc
It takes you right to Amazon but then I get a small percentage of what you buy and it doesn't cost you anything! If you like to information I put out, this is a great way to show your support!
Patient testimonial.
Thanks Gerri!
My patient got this nifty light for Christmas to make it easier to see at night she's using her walker.
Setting up shop in a patient's home.
