exercise of the month: Planks

A plank is an exercise that involves balancing on toes and forearms as you hold the rest of your body off the ground. Your spine is kept in a neutral position and your head, torso, and legs are aligned. The plank is considered an isometric exercise, meaning your core muscles are kept in a contracted position. 

There are many benefits planking provides but the most important benefit is core strength. Core strengthening exercises are an important component of any exercise routine simply because they help to stabilize, balance and power the body during other activities and exercises. A strong core is the basis for all coordinated and powerful athletic movements. It can also reduce the stress on the joints and allow you to achieve better posture. The plank is a great exercise to use as the basis for a core strength and stability test.  

How to do a plank:

Step 1: Use a yoga mat, begin in the plank position- face down with your forearms and toes on the ground. Your elbows should line up directly under your shoulders and your forearms are facing forward. Your head should be relaxed and you are looking at the floor. 

Step 2: Engage your abdominal muscles- think about bringing your belly button to your spine. Keep your torso straight and rigid and your entire body should be in a straight line with no sagging or bending. This is called the "neutral spine position". Be sure your shoulders are pulled down away from your ears and your heels are over the balls of your feet. 

Step 3: Hold this position for 10 seconds, then release to the floor. Work your way up to holding for 30-60 seconds at a time. 

Need a modification? There are many ways you can modify a plank as well as different variations of planks! You can modify a plank either on a wall or elevated surface like a table, bench, or on your knees. You can practice a plank in a tabletop position on your hands and knees. Focus on pulling your core in and pressing through your hands. In this same position you can also practice tucking your toes and lifting your knees slightly off the ground which helps to take some of the pressure off your feet while you are building core strength. You can also do an incline plank either on the wall, bench or chair. Place your forearms or hands on an elevated surface with your elbows directly under your shoulders, walk your feet back until your body forms a straight line on a diagonal. Pull your abs in as you tuck your tailbone in and and actively press into your forearms or hands. 

Want more of a challenge? Check out these variations of a plank to add some fun! Single arm plank, plank with a shoulder tap, plank pull through, and opposite arm and leg plank. These are all variations that will add a different challenge to your standard planks!

✨Member Satisfaction Survey Results coming soon✨

Keep an eye out for an email with details from our Member Satisfaction Survey. Thank you to everyone that was able to complete the survey. Your feedback will help us identify areas we can improve to serve you better.

🙂 Friendly Reminders 🙂

Proper footwear is required when exercising in the gym. We recommend closed toe shoes like tennis shoes.  

☀️ June Class Schedules ☀️

No changes at Townhouse for June!

No changes at Dulles for June!

Cancelling Chair Aerobics in Youngsville for June!

Healthy Eating

💦 HYDRATION 💦

Summer is Here… Bring on the Hydration!! 

Why is hydration important? 

Proper hydration is ESSENTIAL for optimal bodily functions. Most of our organs rely on H₂O to properly operate. Depleting the water and electrolytes in our system can lead to serious problems such as kidney failure, cardiac arrest, seizures, etc.  

How do we hydrate? 

As we enter the hotter months, we need to be proactive in consuming enough water and electrolytes to keep us hydrated. The general recommendation is to drink 64 oz. of water a day, but this does not take into consideration your activity level or body weight. Exercise & sweating cause excess fluid loss, so if you are someone who has a physically demanding job, exercises frequently, or spends a lot of time outdoors in the sun, make sure to keep plenty of water and electrolyte drinks on hand! To ensure you are getting adequate hydration, you should individualize your intake by drinking half of your body weight (lbs.) in water (oz.). For example, someone who weighs 150lbs. should drink 75oz. of water per day. 

Electrolytes! 

Make sure to supplement water intake with electrolytes – do not deplete your electrolytes by flushing your system with only water, we need electrolytes such as: potassium, chloride, magnesium, sodium, calcium, & phosphate. Be mindful of consuming dehydrating beverages such as coffee and alcohol, these things cause electrolyte imbalances. 

TIPS to reach these goals: 

• Hydrate first thing in the morning  
• Always keep water with you 
• Supplement with Powerade, Liquid IV, LMNT, coconut water, etc. 
• Eat water-rich foods like cucumber, celery, and watermelon 
• Eat electrolyte-rich foods like bananas, leafy greens, avocados, and potatoes

We're hiring!

MTS Wellness is hiring for PRN instructors, if you know someone interested in joining our team please have them send their resume to wellness@mtspts.com. We are in need of water aerobics instructors, cycling instructors, yoga instructors and more!

We are excited to bring on new members on our Wellness Team! Over the next few weeks you will start to see new faces shadowing current instructors in class and eventually teaching some classes. We thank you for your patience as we go through a new transition.  

Virtual Memberships and Virtual Add-on Service

MTS offers a virtual wellness membership for $22 + tax per month.

This includes access to all of our live scheduled virtual classes and our video library, which allows you to participate in your favorite MTS classes on your own time. All you need is a smart phone, tablet or computer to get set up and started today! 

We also offer a virtual add-on service for only $11.99 + tax per month added to your regular membership. With this add-on service you will have it all! It allows for you to come in house to use equipment AND have access to classes using our virtual platform. 

Our wellness team is eager to welcome you into your gym routine! We'd love to assist you with establishing an exercise regimen or guiding you to choose a class that best fits your needs! We are here to help answer any and all of your questions! 

Visit our website www.mtsphysicaltherapy.com for all your wellness needs!

As always, you can reach out to us by email at wellness@mtspts.com. You can reach Laurel @ Youngsville at 337-856-1717, Taylor @ Dulles at 337-703-3604, or Laura @ Townhouse at 337-571-1200.

About MTS Physcial Therapy & Wellness

MTS offers full physical therapy services, along with all inclusive wellness and gym memberships serving the Acadiana Area. Our approach is a concept that embraces all aspects of a person’s needs. We help you better understand the importance of body, mind and soul to your overall well-being.

With complete physical therapy services, relaxed settings, and supportive and encouraging staff at all locations, we will make it possible for you to get back to living LIFE again!