Man Breathing

Breathe Freely – Why Your Diaphragm Matters More Than You Think

by OsteopathyPerformance PackagePersonal Training ENPhysiotherapyRegeneration ENRunner's regeneration

Breathing is automatic—but that doesn’t mean we’re doing it well. How we breathe affects everything from energy and posture to digestion and stress. At the center of it all is an often-overlooked muscle: the diaphragm. In this article, you’ll learn why the diaphragm is vital to your health, how to spot a possible dysfunction, and what you can do to support better breathing.

The Diaphragm – Your Most Underrated Muscle

The diaphragm is a dome-shaped muscle that separates your chest from your abdominal cavity. It plays a central role in breathing: every inhale and exhale involves its movement. But the diaphragm does more than just support respiration. It also influences posture, circulation, digestion, and even emotional balance. A well-functioning diaphragm promotes calmness, stability, and improved overall vitality.

What Happens When the Diaphragm Gets Stuck?

Stress, poor posture, shallow breathing, or prolonged sitting can cause the diaphragm to lose its mobility. When this happens, breathing becomes shallow—mostly in the chest—and the diaphragm stops moving freely. This can lead to neck and back tension, fatigue, digestive issues, or feelings of anxiety and unease. In our clinic, we often see how restoring diaphragmatic function brings noticeable improvements in both physical and mental health.

Selbsttest: Wie gut ist Ihre Atmung?

A simple tool to check your breathing efficiency is the BOLT score (Body Oxygen Level Test). Breathe in and out normally, then hold your breath after a regular exhale. Time how long it takes until you feel the first natural urge to breathe in. If your score is under 20 seconds, it may indicate dysfunctional breathing and poor diaphragm activity. This test isn’t a diagnosis, but it’s a valuable starting point for deeper awareness.

How We Can Help – Breathing Is the Gateway to Healing

If your BOLT score is low or you recognize yourself in the symptoms described, we’re here to support you. We combine breathing techniques such as the Buteyko Method, manual treatment through osteopathy, and nervous system resets like RPR (Reflexive Performance Reset) to help you activate your diaphragm and improve your breathing patterns. When you breathe better, you feel better—physically and emotionally.

👉 Schedule your appointment today and take the first step toward easier, deeper breathing.

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EMS- intense, effective and time-saving

by with No Comment Performance PackagePersonal Training EN

What is EMS?

Electrical muscle stimulation (or EMS) is a new training method in which the muscles are made to tense up by electrical impulses. A special suit equipped with electrodes directs the impulses to the specific muscle groups and causes them to contract. This principle, in contrast to normal training, allows deeper lying muscles to be accessed. Sports scientists and physiotherapists use this method to build up strength, increase performance or to recover after an injury.

 

How does EMS work?

With every movement we make in everyday life, the brain sends a command to tense the corresponding muscles by means of bioelectric impulses. During EMS training, this principle is amplified many times over, meaning that the muscles are put under much greater tension. Various training modules can be used to train individual muscle groups or stimulate the metabolic process. When used regularly, this time-saving and highly effective whole-body training does not only have a positive effect on general fitness and performance, but can also strengthen the back muscles in a targeted manner. The skin and connective tissue also benefit from EMS training. The contractions stimulate the blood circulation and thus demonstrably reduce cellulite.

 

How often is training performed?

Only twenty minutes of EMS training per week are sufficient to achieve training success. The pulse strength can be gradually adjusted according to the fitness level. To increase the training effect, we combine conventional training with weights or TRX bands with EMS training in a wireless suit. This allows freedom of movement and expands the training possibilities a lot.

 

What are the advantages of EMS-Training?

EMS-Training is versatile and is particularly suitable for strengthening back muscles, which are often neglected in everyday life. It can also be used to eliminate muscular imbalances. Through targeted training of the deep muscles, EMS-Training loosens tension and stimulates blood circulation. This in turn strengthens the connective tissue and ensures a finer skin texture – and all this with only 20 minutes of training per week.

Have we aroused your interest? Then book an appointment for EMS training today. We look forward to meeting you!

 

Your American PT Team

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Autoimmune diseases – when the body fights back

by with No Comment Nutritional CounselingPersonal Training ENPhysiotherapy

An autoimmune disease is a disease caused by a reaction of the body’s immune system. Autoimmune diseases attack tissues or organs. The symptoms vary from person to person, depending on the disease, and only in some cases can be treated with medication. Autoimmune diseases affect many people and are among the most common chronic diseases in Germany.In Western countries, they affect about five percent of the population, with women being affected relatively more often. The best known and most common autoimmune diseases are:

  • Crohn’s disease
  • Hashimoto’s
  • Type 1 diabetes
  • Multiple sclerosis
  • Rheumatoid arthritis
  • Celiac disease
  • Lupus

What happens in the body during an autoimmune disease?

In an autoimmune disease, the body’s immune defense system attacks tissue. Which tissue is attacked depends on the type of immune disease. Normally, the immune system attacks mainly pathogens foreign to the body, such as viruses, bacteria or fungi. In the case of an autoimmune disease, the immune system can no longer distinguish between cells that are foreign to the body and those that are the body’s own, and therefore also attacks healthy cells. However, an autoimmune disease should not be confused with an allergy. In the case of allergies, the immune system does not behave in an autoimmune manner, but rather assesses harmless foreign material as threatening and then reacts to it in an exaggerated manner.

How can physical therapy help with an autoimmune disease?

Certain autoimmune diseases affect the skin or internal organs, while others, such as multiple sclerosis, affect muscle tissue and joints. The physical fitness and motor skills of those affected can be impaired, especially after an episode. With targeted exercises, we help maintain mobility and fitness and relieve pain in the long term. Based on a careful assessment, we develop an individual therapy program – adapted to the circumstances, the course of the disease and the personal needs of our patients.

Nutrition is the key to a better quality of life

In some autoimmune diseases, such as celiac disease or diabetes, a healthy diet is also an important factor for well-being. With our nutritional counseling, we help those affected to create a balanced diet plan tailored to their needs. Depending on the disease, certain diets can help alleviate symptoms. Basically, the diet should be low in sugar and rich in fiber and contain foods that are believed to have an anti-inflammatory effect.

Would you like a consultation or an appointment? Feel free to call us or use our online appointment tool.

Yours Michael Boettcher

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Stretching – lengthen your muscles

by with No Comment Personal Training ENPhysiotherapyRegeneration EN

Stretching exercises maintain the flexibility of muscles and the mobility of joints, which is a prerequisite for a healthy musculoskeletal system. Stretching can also improve training performance, relieve tension and reduce stress.

An indispensable part of professional sports

That’s why stretching exercises are a must in professional sports. If the sport requires particularly explosive movements or flexibility, stretching afterwards is indispensable. It increases flexibility, reduces muscle shortening and has a positive effect on performance. Stretching should be done for at least five minutes after each fitness session to promote recovery. One-sided movement patterns and incorrect posture can also be corrected through stretching exercises.

Effects on the musculoskeletal system

In the long term, stretching primarily improves the mobility of joints and surrounding structures. Tendons and ligaments are strengthened, and muscular imbalances are corrected in the short term by lengthening shortened muscles, thus reducing tension in the muscle. Additionally, it can reduce stress and restore circulation.

In the field of physical therapy, stretching is used to reduce muscular imbalances and correct problems caused by muscle shortening, as well as speed recovery from injuries.

Stretching correctly

However, to avoid injury, some important rules should be followed when stretching:

  • Stretch dynamically before the fitness session, as the muscles are not yet warmed up and thus injuries can easily occur.
  • The movements should be performed slowly and in a controlled manner
  • It is better to do static stretches after the training session.
  • Do not forget to breathe
  • The pain should be sustainable at all times
  • Always stretch on a non-slip surface

Static and dynamic stretching

Static stretching involves trying to pull the muscle to be stretched as far as possible and holding this position for 20-30 seconds. Static stretching should never be done before a workout, as it can reduce performance and lead to injury. Static stretching exercises are also not recommended if muscle soreness is noticeable.

Dynamic stretching exercises, on the other hand, consist of gentle movements that could also be described as springy. The muscle is stretched for a few seconds, but can always contract again. This form of stretching promotes blood circulation and thus also the oxygen supply to the muscle and is therefore particularly suitable as a warm-up before the fitness session.

If you want to improve mobility and promote health through regular stretching, you should be patient in your approach. The muscles need a few attempts to stretch properly, so it’s better not to rush things.

Your Michael Boettcher

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Planking – Strong for the core

by with No Comment Performance PackagePersonal Training ENPhysiotherapy

The plank is considered the supreme discipline of core exercises. As simple as the forearm support may look, if you try to hold it for longer than 30 seconds, you quickly realize how many muscles are working simultaneously to hold the position and how much effort it takes to persevere in a supposedly resting position. What started as a snap idea of two teenagers led to a real mass phenomenon around a strong body core. Today, planking is an integral part of an effective workout and an essential part of personal training.

What does Planking mean?

The Plank has become a pioneer of all core exercises for muscle building, because with only one fitness exercise and without any weights, not only the abdominal muscles are trained, but also the trunk, back, leg, hip, shoulder and chest muscles at the same time. So one exercise is enough to keep the whole body fit and at the same time train coordination and endurance. Planking is great for preventing back pain or strengthening overall fitness. Sit-ups, on the other hand, train only dynamic strength and are therefore unsuitable for back training. Planking is therefore the ideal exercise for a healthy spine.

Why is planking so effective?

The forearm plank is an isometric exercise. It is therefore performed without movement. Isometric exercises strengthen the so-called maximum strength and endurance. Due to the continuous muscle tension, which is held as long as possible, the muscle is under maximum permanent tension (isometric contraction). Back pain is often the cause of a too weak trunk or a permanent incorrect load on the spine, for example due to long periods of sitting in the home office. The result is pain. Planks help to compensate for imbalances in the spine and can improve posture. Not only is the core strengthened, but the entire body – especially the back.

What muscles are used in planking?

Planking strengthens the entire body, especially the core, back, leg, hip and gluteal muscles, as well as the shoulders and chest. The longer the position is held, the greater the endurance and maximum strength is increased at the same time.

How does the Plank work?

When doing the exercise for the first time, care should be taken to perform it without pain. Therefore, it makes sense to approach the exercise gradually in order to avoid injuries. The starting position of the Plank is in the prone position and supported on the elbows. The shoulders should be placed just above or in front of the elbows. The easiest variation is to lift the pelvis and support yourself with your knees. If that is too easy, you can straighten your knees and support yourself on your feet. It is important that the knees, hips and shoulders form a straight line, that there is no hollow back and that the pubic bone is drawn towards the sternum. Now it’s time to persevere! First, try to hold the position as long as possible without losing tension. After that, you can progressively extend the time and gradually incorporate additional movements.

What are the variations of planking?

Meanwhile, there are many variants that target different muscle groups and increase the difficulty of the exercise. The classic variation is a wide base between both elbows and between the feet. You can further challenge the abdominal muscles by progressively pushing the elbows further forward or statically pulling the elbows toward the pelvis. To target the oblique abdominal and back muscles, one can lift either one arm or one leg alternately. If someone wants even more of a challenge, the plank can be performed on an unstable surface. A pezzi ball or exercise ball is best for this. Due to the fact that the forearms are on the wobbly exercise ball, enormous strength and stability is required to keep the balance.

 

Yours Michael Boettcher

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Pain in the knees from running

by with No Comment ChiropracticPersonal Training ENPhysiotherapyRegeneration EN
Many of our customers complain about knee pain while running. They often describe the pain as dull around the knee joint or as a twinge at the kneecap. Most often, the pain occurs during running or immediately following exercise. Clients often try stretching exercises or using a fascia roller to loosen the surrounding muscles and get rid of the pain that way. Unfortunately, the pain can be persistent and, in the worst cases, force them to take a longer break.

Causes of knee pain

The most common reason for knee pain is overuse of the lower leg extensor muscle quadriceps. If the muscle is used too frequently, so-called trigger points develop. These are small nodules in the muscle that have poor blood supply and cause a characteristic pain pattern. If there is overuse of the quadriceps, the pain tends to feel dull and is located around the knee. If the fascia is stuck or tight, the pain tends to be located on the sides of the knee or just below the kneecap (patellar tendinitis). In both varieties, the pain occurs during and after running.

Our holistic approach

Our strategy for this situation is first to lower the tension in the muscles by dry needling and massage. This is done by working on the fascia with a special tool to loosen it up and release any adhesions. With special tests we can determine if the connection between the nerve and the muscle is working properly. If this connection is inactive, the muscle will be overloaded or misloaded again and the discomfort will return even after the therapy is finished.

Functional Movement Screen

Once we have the local discomfort under control, we do a Functional Movement Screen and look at the patient’s overall movement amplitude. This gives us the opportunity to identify and target further faulty movement patterns. Through corrective exercises at home, discomfort and thus pain can be prevented in the future. Yours Michael Boettcher
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Nutritional Advice

by with No Comment Nutritional CounselingPersonal Training EN

Food plays a central role in our lives. It provides not only our body, but also the soul and the spirit with nutrients and energy. Like everything else in life, nutrition must remain in balance, which is the only way to achieve optimal health. Healthy eating has been proven to contribute to your health and fitness. In our practice, in addition to therapeutic treatments and personal training, we also offer nutritional counseling. So that you can master everyday life with more energy and zest for life.

MetaCheck

With the new metabolic analysis we can determine the exact meta-type and then create an individual nutrition plan. At the beginning, we record all important data and create a profile. Then we analyze together the previous eating habits, which are recorded in a kind of diary over a period of seven days. Afterwards, we look together at where and how we can optimize your diet and which foods you’d better keep your hands off in the future. In this way, we can work together on good eating habits and change your diet in the long term.

Nutrition and therapy

Healthy nutrition not only affects your figure, it is also an essential part of a healthy and functioning musculoskeletal system. Even in the field of therapeutic applications, nutrition can become an important component. Especially when it comes to the joints, it is important to pay attention to a healthy diet and regular exercise. In general, it can be said that healthy nutrition has a positive effect on the treatment of pain through physiotherapy, physiotherapy, acupuncture or chiropractic applications.

Body in motion

In addition to metabolic analysis and nutritional counseling, we offer a variety of exercise options in our practice that can help with weight loss or musculoskeletal restrictions. Here, we pay special attention to the execution of fitness exercises that are easy on the joints. Our qualified staff will guide you through each exercise. We also have a wide range of training equipment and weights. These factors allow us to offer an individual and varied training and accompany you on your journey to a better and pain-free body.

Yours Michael Boettcher

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Reflexive Performance Reset – not only for competitive athletes

by with No Comment Altitude TrainingChiropracticPerformance PackagePersonal Training ENRegeneration EN

Reflexive Performance Reset, or RPR is more than just an ordinary therapy. It activates muscles that have a key function in our musculoskeletal system via certain reflex points. These key muscles give our body more support, bounce, energy and lead to more mobility in the long term. The Reflexive Performance Reset consists of different breathing exercises and the stimulation of certain nerves in the body, which help to increase the training success and prevent injuries.

When we are under constant stress and give our body little time to regenerate, it is inevitably put into stand-by mode. In this state, the body has little energy and performance is significantly reduced. Reflexive Performance Reset can help to bring the body back to its performance peak, reduce pain caused by compensating for poor posture, improve mobility and increase resistance to injury.

By activating specific reflex points that bring the body out of these damaging compensation patterns and targeted breathing exercises, the muscles can recover faster, you have more energy and are more resistant to stress. Whether you are a competitive athlete, an athlete or simply a sports enthusiast, the RPR concept is so simple and yet so promisingly designed that it can be implemented at any time. Just contact us!

Yours Michael Boettcher

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It all starts with mobility

by with No Comment Personal Training ENPhysiotherapy

Were you ever in the situation where you have back pain, visit your doctor and he tells you that you should work on the stability and strength in your back? The statement, however, only represents one side of the medal. A significant factor that can cause back pain is lack of mobility.

But what exactly do doctors, physiotherapists and sports scientists mean when they talk about mobility? In their Handbook of Training Theory (Hoffmann, 1993), Martin, D., Carl, K. & Lehnertz, K. wrote “Mobility is the ability to perform movements in a random and targeted manner with the required or optimal range of movement of the joints involved”.

In order for the musculoskeletal system to work properly, there must therefore be a minimum degree of mobility. Restrictions in mobility, on the other hand, lead to faulty signals to the central nervous system. This, in turn, affects stability and causes tension in the muscles.

Restricted mobility can have local effects or have an effect elsewhere. An example: If mobility is restricted in the ankle joint, this can lead to instability in the neck and associated tension.

In the anamnesis before treatment begins, we at American PT first try to find out whether it is a stability or mobility problem. Using the fascial roller and the fascial ball, we first release the tension in the muscle chains and then work on mobility with corrective exercises. These treatments not only help with tension, but also have a long-term effect on posture, movement sequences and energy.

If you have any questions about mobility or would like to make an appointment, please call us!

Yours Michael Boettcher

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Homeoffice – risks and side effects

by with No Comment OsteopathyPersonal Training ENPhysiotherapyRegeneration EN

Due to the ongoing pandemic, more and more people are being forced to work from home, but not everyone has an ergonomic workplace available. People often work at the kitchen table or on the sofa and often lack the time or motivation for compensatory movement after work or during breaks. Especially in the dark season, when it is already dark outside after work, many people find it difficult to get enthusiastic about exercise and sports. Instead, they make themselves comfortable on the sofa with a bag of chips.

From a medical point of view, these factors can in the long term promote physical complaints such as tension in the neck and shoulder area and headaches or lead to pathological obesity and associated chronic cardiovascular diseases. Furthermore, lack of exercise and an ergonomically inappropriate sitting position can increase the potential for musculoskeletal disorders. Through a prophylactic posture, the respiratory muscles tense up, breathing becomes shallower, we feel tired and exhausted and have difficulty concentrating.

Anyone who wants to prevent this should therefore provide for compensatory exercise in their free time. True to the motto “if you rest, you rust”, even small units of one hour per week can provide sufficient mobilization and relaxation. In our practice for physiotherapy and personal training, we offer not only classic physiotherapeutic applications but also an extensive portfolio of holistic training with a focus on joint-sparing movement sequences and medical muscle building.

We recognize and treat dysfunctions so that you can work in your home office in a relaxed and pain-free manner. Say goodbye to pain and make an appointment today.

Your Michael Boettcher Continue Reading