BodyCentral Therapy

Simple drill for lowering your blood pressure!

💥 Simple Protocol to Lower Blood Pressure with ISOMETRICS💥

🤓 Did you know that isometric exercises can significantly help in lowering blood pressure? We've been talking about this for over a decade, and thankfully the concept is finally gaining more widespread acceptance.

👍🏽 It's a tremendously valuable tool for all movement coaches to keep in mind and relatively easy to perform for most clients.

🧠 While individual results vary, most studies have shown that regular isometric training can reduce systolic blood pressure by an average of 10.4 mmHg and diastolic blood pressure by 6.6 mmHg which is comparable to many medications.

📄 The protocol we most often use is the one shown in the post:

ℹ️ Choose one isometric exercise (wall squat, handgrip, etc)

4x/Week
One repetition of 2 minutes
Intensity should be only 30-35% of maximum strength (And, some studies indicate that 10-15% is likely sufficient)

❓Are you already using this protocol with your clients? Let us know!

Look after your toes and don't forget to train them!!

🦶Is Your Toe Strength an Indicator of Your Age?🦶

📑 Numerous studies over the years have looked for easy-to-perform tests that can indicate general levels of health in an aging population.

👊🏽 One of the most common tests that has been used for years is handgrip strength. There are a lot of papers that explore handgrip strength and the general decrease that is often seen in aging.

🧐 However, is it the best measure available? Recent research says that there may be something better: toe strength.

📑 This paper (Miura S, Seko T, Himuro N, Koyama M, Saitoh S, Ohnishi H. Toe Grip strength declines earlier than hand grip strength and knee extension strength in community-dwelling older men: a cross sectional study. J Foot Ankle Res. 2022 Oct 25;15(1):79. doi: 10.1186/s13047-022-00584-x. Erratum in: J Foot Ankle Res. 2022 Nov 8;15(1):81. doi: 10.1186/s13047-022-00587-8. PMID: 36280859; PMCID: PMC9594870.) published in 2022, came to an interesting conclusion:

🤓 Toe grip strength declines earlier than both handgrip and knee extensor strength at a rate of roughly 8% per decade. So, by the time most adults (who do not specifically work at maintaining toe strength) reach their 60's their feet are 30% weaker than when in their 20's.

👉🏽 While this may not sound like a big deal, when you look into fall risks and the subsequent injuries associated with falling, weak toe flexors can be a VERY BIG DEAL.

🦶If you're a movement professional, make sure that you are both testing and training the feet for all of your clients. It can make a huge difference in so many arenas AND potentially help prevent severe injuries from falls as they age.

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Another lovely review ❤️ If you are in pain or have mobility issues I’d be delighted to help you out. healthpro Nutrition and Exercise Specialists

Barbara Treacy
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Derek is a true professional and he has the ability to put his finger on the problem very quickly. He treated my mother, who was in her 90's at the time, and helped her to walk confidently and gave her exercises to help her help with her memory. Derek also helped my sister with breathing problems and other areas as well. I have attended Derek numerous times with feet problems, vertigo and knee issues. He was always able to pinpoint the problem and resolve it with simple exercises. He also has so much knowledge regarding brain function and so many other helpful solution for other ailments. I would have no hesitation in recommending him as a physical therapist to anyone who might need help.