Burch Physical Therapy

08/30/2025

Help us win Best Of The North State for the 4th year in a row!! Voting starts September 15th and ends September 29th.

https://yourchoiceawards.com/redding/ #

08/27/2025

💺 POSTURE CHECK!

If you’re reading this slouched — sit up tall!

✔️ Shoulders relaxed
✔️ Chin tucked
✔️ Core gently engaged

Small habits = big results. Save this for later!

08/26/2025

🌿 General Guidelines
• Choose the right ball: A softer ball (tennis) for beginners or sensitive areas, a firmer ball (lacrosse) for deeper release.
• Breathe: Deep breathing helps muscles relax while you roll.
• Slow & steady: Hold pressure on tight spots (trigger points) for 20–60 seconds instead of quickly rolling.
• Discomfort vs. pain: Mild soreness is okay; sharp or shooting pain means stop.
• Frequency: 5–10 minutes, 3–4 times per week is usually enough.

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🌿 Target Areas & Techniques

1. Neck & Upper Back
• Lie on your back with the ball under the base of your skull or between shoulder blades.
• Gently nod your head “yes” and “no” to release tight spots.

2. Shoulders & Chest
• Stand with the ball between your chest/shoulder and a wall.
• Roll slowly side-to-side across pecs or upper shoulder muscles.

3. Lower Back (safe version)
• Place the ball under one side of your lower back or glute (never directly on the spine).
• Gently rock side to side or hold on tight spots.

4. Glutes & Hips
• Sit on the ball with one ankle crossed over the opposite knee (“figure 4”).
• Lean into tight areas in the glute/hip, hold and breathe.

5. Feet (Plantar Fascia)
• Roll the ball under your bare foot from heel to toes, pausing on tender spots.

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🌿 Pro Tips
• Do it after exercise or a long day sitting for best relief.
• Use a ball against the wall if lying on the floor is too intense.
• Combine with stretching afterward to “lock in” mobility gains.
• Hydrate – fascia responds better when you’re well hydrated.

08/26/2025

08/25/2025

⁉️Pain Location Poll⁉️

Where do you feel the most tension or pain during the day?

A) Neck & shoulders
B) Lower back
C) Knees
D) Hips

You answered neck and shoulders and lower back. Here are some tips!

🌿 Neck & Shoulders
1. Posture Check – Keep ears stacked over shoulders; avoid slouching or looking down at screens for long periods.
2. Shoulder Rolls – Slowly roll shoulders backward and forward 10 times to release tension.
3. Chin Tucks – Gently pull chin back (like making a “double chin”), hold for 5 seconds, repeat 10 times. Helps counter forward-head posture.
4. Gentle Neck Stretches – Tilt head to the side, hold 15–20 seconds per side. Don’t force it—just stretch until you feel relief.

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🌿 Lower Back
1. Pelvic Tilts – Lying on your back with knees bent, flatten your lower back into the floor, hold 5 seconds, repeat 10–15 times.
2. Knee-to-Chest Stretch – Lying on your back, bring one knee toward your chest, hold 20 seconds, then switch sides.
3. Cat-Cow Movement – On hands and knees, alternate arching and rounding your back slowly 10–15 times.
4. Hip Flexor Stretch – Step one foot forward into a gentle lunge, keep back straight, hold 20–30 seconds per side.

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🌿 General Stress-Relief Tips
• Movement Breaks: Stand, walk, or stretch every 30–60 minutes.
• Breathing Exercises: Deep belly breathing or box breathing (inhale 4 sec, hold 4, exhale 4, hold 4).
• Heat Therapy: Warm compress or heating pad for tight muscles.
• Strengthening Core & Upper Back: Builds long-term support to reduce future strain.

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👉 If pain is persistent, sharp, or worsening, it’s always best to consult your physical therapist for individualized care.

08/24/2025

🦴💪 PHYSICAL THERAPY JOKE BREAK! 💪🦴

Patient: "Doc, will I be able to play the piano after physical therapy?"
Therapist: "Absolutely!"
Patient: "Great! I've never played before!" 😄🎹

👏 Remember — PT can help you do things you never thought possible!

(But no promises on turning you into a concert pianist 😉)

💬 Tell us the weirdest goal you've ever set during PT — we love a challenge!

08/22/2025

We’re not just serious about rehab—we’re real about it too.
👀 Catch the fun side of PT, behind-the-scenes chaos, and those moments every PT (and client) can relate to.

📲 Follow us on TikTok:

New vids are coming in HOT 🔥

08/21/2025

🌟 Patient Testimonial – July 30, 2025 🌟

“I am so very thankful for Burch and its entire team. I have been coming here for years with various ailments, and am now taking advantage of their Next Step program. This is a fantastic program that has enabled me to continue living my best life—working full-time, taking care of my farm, and riding my horses as much as I can!

If it weren’t for them, I probably wouldn’t be able to walk at this point.

“Never stop moving.” – Jackie L. 💙🐎

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Thank you, Jackie! 💙 We are so grateful for your trust over the years and are thrilled to see you thriving with the Next Step program. Your dedication and positive spirit inspire us every day—keep riding, keep farming, and keep moving!

08/20/2025

🎒 Backpack Safety Tips for a Healthy School Year 🎒
From Your Local Physical Therapy Experts

As students head back to school, their backpacks can weigh them down — literally! Poor backpack use can lead to posture issues, shoulder strain, and even long-term back pain.

Here are our top PT-approved tips to keep your child safe:

✅ Weight Limit: A full backpack should weigh no more than 10-15% of your child’s body weight.
✅ Use Both Straps: Always wear both shoulder straps to evenly distribute the weight and avoid muscle imbalances.
✅ Adjust the Fit: The bottom of the backpack should sit no lower than 2-4 inches below the waist. Straps should be snug but comfortable.
✅ Pack Smart: Heaviest items (like laptops or textbooks) go closest to the back. Use compartments to distribute weight.
✅ Watch for Signs of Trouble: Tingling arms, red marks on shoulders, or leaning forward when walking may be signs the pack is too heavy or poorly fitted.

🧠 Pro Tip from Our PTs: Encourage daily stretching and posture breaks — especially for kids sitting for long periods.

08/18/2025

✨Welcome To The Team✨

We are excited to announce our newest member of the physical therapy team, Taylor Brown, PTA.

Taylor is a licensed Physical Therapist Assistant with a passion for helping patients restore function and improve their quality of life. He earned his Associate of Science degree in Physical Therapist Assisting from California Baptist University in Riverside, CA, in July 2025. Before becoming a licensed PTA, Taylor gained valuable experience working for two years as a Physical Therapy Technician at Burch Physical Therapy, where he developed a strong foundation in outpatient orthopedics. His primary focus is orthopedic rehabilitation, guiding patients through recovery to achieve their highest level of function. Outside of the clinic, Taylor enjoys hiking, playing recreational sports, spending time with family and friends, and collecting sneakers.

08/15/2025

🏅 Why kids should play more than one sport — and how PT can help 🏅

Early specialization in a specific sport sounds great… until injuries, burnout, or stalled progress hit.

❌ Cross-training across a variety of sports has many benefits; this gives young athletes:

⚽ Better overall skills – builds balance, coordination, agility, and strength in different ways.
🛡 Lower injury risk – prevents overuse injury’s (common in children) by working different muscles and joints.
💪 Stronger mindset – variety keeps sports fun, reducing pressure and burnout.
🏆 Long-term success – athletes who play multiple sports often perform better when they do specialize later.

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Where does physical therapy fit in?

✅ We spot muscle imbalances before they become injuries.
✅ We design safe training programs to support growing bodies.
✅ We teach kids how to move efficiently so they can thrive in any sport.
✅ We can treat and address injuries when they happen and promote optimal return to sport.

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Want your athlete healthy and game-ready for the long haul? 🏃‍♂️⚡ Start with variety — and let PT guide the way.