Category: Blog

Announcing our Clinical Director!

01/12/22

Chaula Vakil

BEST Clinical Director Kathy Johnson, PT, MSPT, OCS, founder of BEST Physical Therapy has named Chaula Vakil, PT, MSPT as our clinical director to help assist her in the daily operations.

Chaula has been an important member of BEST PT for 8 years providing exceptional patient care. In addition to being a highly skilled PT, she has risen as a leader, and she is well respected by the BEST team members. She will work conscientiously to continue to provide the high quality PT care that BEST PT has been providing for >28 years.

She has a passion for orthopedic and spine rehabilitation. She is driven to help patients reach their full potential and return to their desired activities. She educates her patients and colleagues in skilled manual therapy, body mechanics and specific exercise instruction.

Her professional interests include orthopedic, sport-related and spine injury prevention and rehabilitation, as well as combining core stabilization training and yoga into the class that she developed and teaches, BEST CoYo. BEST Physical Therapy is fortunate to have Chaula as our leader.

What’s your PT’s favorite exercise?

30/09/22

National Physical Therapy Timeline

460 BC

The father of medicine documented physical therapy

Hippocrates introduced the idea of manual manipulation for pain relief.

1887

Physical therapy was officially recognized

Sweden’s National Board of Health and Welfare officially registered physical therapists.

1921

Therapists got organized

Mary MacMillan, the first physical therapy aide, established the American Women’s Physical Therapeutic Association, which would later become today’s American Physical Therapy Association (APTA).

The 70s

Specialized therapies emerged

After orthopedic manipulative therapy gained recognition, more and more highly specialized fields appeared, including cardiopulmonary physical therapy, skin therapy, and sports therapy.

1992

A week became a month

National Physical Therapy Week, which was first observed in June of 1981, became National Physical Therapy Month.

Recommended Reading: Mary McMillan – The Mother of Physical Therapy (written by Mary Farrell and Marta M. Mobley

Physical Therapy provides you the opportunity to practice self-awareness. Physical Therapy assists in correcting your posture, reducing your aches and pains, and can help you recover more quickly from injury or surgery.

We asked our PTs to share their favorite exercises. Here are their responses!

The information below is for educational purposes only. They are not a substitute for physical therapy or medical care. Before you try these or any other exercise, please consult your physical therapist or physician.

What's your PT's favorite exercise?

Captain Morgan

My favorite is called Captain Morgan’s, because it works on balance, the core and the outer hip muscles all at the same time. I like that it is done in standing, as most of the time we are standing and walking. Strengthening the outer hips and core along with achieving better balance in this functional position help us to walk correctly avoiding the trunk leaning and helps us propel ourselves forward. We are all tracking our steps, so walking more effectively gives us more steps/day.

— Kathy

Plank

My favorite is the plank. Done correctly, they’re fun and a healthy mainstay because they essentially work every muscle group. Increasing strength and endurance of muscles that support your spine, pelvis and posture. I prescribe to an athletic form of Yoga that incorporates multiple planks as a foundational movement. I am grateful to bring CoYo (Core Yoga) to BEST PT.

— Chaula

Lateral Step Down

My favorite is called the lateral step down. A great exercise that targets almost everything. Works on your glutes, quads, arch strength, posture, and balance.

— Adan

Scapula Rows & Retractions with a Squat

My favorite are scapula rows and retractions in a squat. It works multiple muscles groups at the same time helping me with shoulder blades, core, gluts and many other muscles groups strengthening simultaneously allowing for better posture!

— Kinjal

Single Leg Stance (SLS)

A favorite of mine is the single leg stance (SLS). Crucial for balance and versatile in what it does, the SLS can be modified in many different ways to match the balance needs of the person and to strengthen the legs. The SLS is a key ingredient to gait, balance, and any standing functional movement.

— Jon

Modified Dead-bug

My favorite is the modified dead-bug: Air bike with B shoulder flex with a 5 pound dumbbell. Works on abdominal strength, neutral spine and controlling overhead motions.

– Kim

Squats

Squats are my favorite because it is an activity that is done daily. Whether getting out of bed, out of a chair, or out of your car – you are squatting. There are many variations to choose from. Whether it’s a back squat, front squat, box squat, goblet squats, or squat jumps (to name a few) I am able to modify this exercise and find what is most appropriate for my patients.

– Alex

Lunge

My favorite is the lunge. Lunges are a popular exercise because they can improve strength, flexibility, core, and balance all which are important for daily activities such as getting up and down from the floor and with walking and running. To achieve health benefits and reduce the risk of injury, it’s important to do all lunge variations with proper form. According to Harvard Health, the lunge, squat and plank in your daily workout can help improve posture.

— Kathryn

Bridge

Out of the many exercises I utilize for both myself and my patients, the bridge is one of my absolute favorites. It’s a great strength exercise for your gluteus maximus which helps with walking as well as more intense exercises like climbing stairs and hills. This exercise also helps all the core muscles and is especially good for anyone who sits for prolonged periods. It can be modified in different ways to match the strength of the person. The bridge is an exercise you can incorporate to build functional strength.

— Niloo

Scapular Retractions with a Resistance Band

A favorite is scapular retractions involving a resistance band. They are highly effective as warm-ups that can help focus you before beginning more rigorous exercises. They help to strengthen your middle and upper back muscles.

– Patty

Pallof Press

My favorite is the pallof press which targets your internal and external obliques, rectus abdominals, glutes, and lower back as one unit. It also trains your hips to stay in place and resist rotation. It is a great core stabilization exercise.

– Stacy

Disclaimer: The information in these videos or photos is intended for informational and educational purposes only and in no way should be taken as the provision or practice of physical therapy, medical or professional healthcare advice or services. The information should not be considered complete or exhaustive and should not be used for diagnostic or treatment purposes without consulting your physical therapist physician or other healthcare provider. The owners of this website accept no responsibility for the misuse of information contained within this website.

To read more about our therapists, check out 2021’s posting:
“Getting to know your physical therapist”

To read more about our therapists, check out 2020’s posting:
“Why I Became a Physical Therapist”

Toe Raises for Healthy Aging

13/05/22

Toe Raises for Healthy Aging

Toe raises — which strengthen and stretch the ankle muscles are a terrific tool for improving mobility, balance and coordination.

Falls become more common with age — one in four older Americans will have a spill every year, and a fifth of these falls will contribute to a serious injury, per the CDC — good balance is crucial for seniors.

Toe raises — which strengthen and stretch the ankle muscles are a terrific tool for improving mobility, balance and coordination.

1. They Strengthen the Shin and Ankle Muscles

Toe raises are a great exercise to help you build strength, mobility and stability in the muscles located on the front of your ankle and lower leg.

2. They Help With Balance

To be steady on your feet, you need sufficient mobility, stability and strength in all the muscles that surround your ankle (as well as your hip).

Toe raises also enhance your body awareness ((known as joint proprioception) at your ankle joint, which can improve your overall balance and reduce your fall risk.

3. They Improve Ankle Mobility

Adding toe raises to your daily training can help you maintain ankle mobility, which is monumental for healthy aging. Adequate ankle mobility is needed for performing many movements in life and in the gym such as walking, running, squatting or bending down to pick something up. When your ankle joint is tight and it can’t move like it should, other joints must compensate,

4. They Boost Blood Flow to the Heart

Toe raises can even benefit your ticker. A healthy heart is linked to a longer life. Toe raises help facilitate blood flow by assisting your veins to transport blood (via muscle contraction) back to your heart.

Get the story here from: https://www.livestrong.com/article/13771541-toe-raises-balance-exercise/

Getting to Know Your Therapist

24/09/21

National Physical Therapy Timeline

460 BC

The father of medicine documented physical therapy

Hippocrates introduced the idea of manual manipulation for pain relief.

1887

Physical therapy was officially recognized

Sweden’s National Board of Health and Welfare officially registered physical therapists.

1921

Therapists got organized

Mary MacMillan, the first physical therapy aide, established the American Women’s Physical Therapeutic Association, which would later become today’s American Physical Therapy Association (APTA).

The 70s

Specialized therapies emerged

After orthopedic manipulative therapy gained recognition, more and more highly specialized fields appeared, including cardiopulmonary physical therapy, skin therapy, and sports therapy.

1992

A week became a month

National Physical Therapy Week, which was first observed in June of 1981, became National Physical Therapy Month.

Recommended Reading: Mary McMillan – The Mother of Physical Therapy (written by Mary Farrell and Marta M. Mobley

We asked our PTs to share more about themselves and their active lives. Their heartfelt responses show that this really is a profession worth celebrating!

Getting to know your physical therapist!

You would be surprised to know I like remodeling houses, binge watching home improvement and house flipping shows like Good Bones, My Lottery Dream House, and others. In my spare time I enjoy traveling, gardening, walking on the beach, or hiking in the mountains.

— Kathy

You would be surprised to know I have run several 5K, 10K, half marathons, and 3 marathons including the Boston Marathon. I enjoy working out, snowboarding and hiking in Lake Tahoe, and spending time with my family.

— Kathryn

When I’m not at work I am binge watching shows, eating my weight in snacks, playing soccer/ hockey, thinking about my next travel destination. You would be surprised to know that I have a fear of speed bumps. But don’t worry, I’m slowly getting over it.

— Adan

You would be surprised to know I am learning drums for 2 years and I continue to be amazed by how it challenges my motor learning! I practice Power Vinyasa and restorative form of Yoga with emphasis on core strength. I find relaxation in being with my family and friends. Grateful to be living in the Bay Area to soak in both the mountains and ocean.

— Chaula

I am a Bay Area native, attended Bellarmine high school, UC Berkeley, and Samuel Merritt. Now, I spend the majority of my free time with my wife and young kids. I love traveling and my favorite vacations spots are Italy, Switzerland and Hawaii. Any action movie is a good one from The Godfather to Marvel movies. Every weekend you will find me walking my dog Ziggy or taking my kids to “Little Gym.” Every so often I connect with old friends to play DnD or just to chat online. When I am not busy being introverted, I may be catching a nap if my children allow it.

— Jon

When I am not working, I am hiking and exploring new places and restaurants with my toddler and husband. I love to crochet too! Recently, I made and donated beanies and scarves to the homeless.

— Kinjal

You would be surprised to know I am a former professional athlete. I played Badminton at the National level and was ranked #1 in the U-13 girls category and #2 in the U-16 category. I continue to play recreationally. Alongside recreational badminton, I enjoy watching tennis and soccer, playing ultimate frisbee, pickleball, and having a good swim.

— Vinita

You would be surprised to know I am a cosmetologist, and have a Graphic Design degree. I am good at volleyball and bowling and love photography. When I am not working, I enjoy time with my mother and friends, painting, teaching myself to learn guitar, exercising, and nature walks. I like to do yoga and meditation for relaxation and happiness. My friends and family always say I am a caring, responsible person and passionate about learning and self development. I appreciate friendship and the people who surround me.

— Niloo

You’d be surprised to know I love pampering my friends and family with a fabulous meal. When I’m not working, I enjoy movie nights and trips to wineries with my friends. Skydiving with my husband is on my bucket list.

As a people person, I enjoy connecting with different cultures and backgrounds and have no trouble finding common ground..

— Priya

You would be surprised to know I enjoy learning about new languages and cultures. I am fluent in Hindi, Marathi, English, and Spanish. When not working I enjoy hiking, traveling, painting, reading, and spending time with my friends and family.

— Meghana

To read more about our therapists, check out last year’s posting:
“Why I Became a Physical Therapist”

Join Chaula in Cupertino for COYO (Core Yoga)!

01/04/21

BEST COYO – Core Yoga:

Joining the best of CORE exercises with the flexibility of Yoga in a fun and unique fusion of styles and exercises.
Up to 5 participants for maximum individualized instruction.

Therapist: Chaula Vakil, PT, MPT

Times: Starting April 20th on Tuesdays, Thursdays from 8:00-8:50 am

Location: Cupertino – 1194 S. De Anza Blvd. San Jose, CA 95129

Rate: Pay as you go: $15/session, or get 8 sessions in one month: $99

Summer special for new participants and only available for first 2 months: Get 8 sessions in one month: $89

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BEST Physical Therapy – Cupertino Area 1194 S. De Anza Blvd. San Jose, CA 95129 (408) 257-2225 Fax: (408) 257-2485	BEST Physical Therapy – Almaden 6155 Almaden Expressway, #150 San Jose, CA 95120 (408) 268-2225 Fax: (408) 268-5425
Hours of Operation
Monday – Thursday 7:00 AM – 7:00 PM Friday 7:00 AM – 5:00 PM	Monday – Thursday 7:00 AM – 7:00 PM Friday 7:00 AM – 5:00 PM