Rehab Access: How To Prevent Injuries By Improving Balance

The Newsletter About Your Health And Caring For Your Body Health & Fitness

What’s Balance Got To Do With It? 3 Activities To Improve Your Balance

THIS NEWSLETTER: •Prevent Injuries By Improving Your Balance • 2 Easy Stretches

The Newsletter About Your Health And Caring For Your Body Health & Fitness

Strive To Have Better Balance As You Age! Prevent Injuries By Improving Your Balance...

Being able to balance well can significantly reduce the number of back and lower extremity injuries. Consider this: Your body is far more able to handle unexpected changes, and uneven ground if you have a good sense of balance. Being able to do so results in far fewer falls, which are the number one cause of back injuries. In addition, better balance allows your ankle, knee and hip joints to function better, without as much strain that can cause abnormal wear and tear. The Center for Disease Control and Prevention reports, “In 2000, falls among older adults cost the U.S. healthcare system over $19 billion dollars or $30 billion dollars in 2010. With the population aging, both the number of falls and the costs to treat fall injuries are likely to increase.” Additionally, by increasing muscle stability and coordination, your spine will have greater support and guidance, thereby reducing strain. In turn, your back is able to function appropriately without irritation and inflammation. Protect yourself from injuries by improving your balance and strength. It doesn’t matter how old you are, everyone can benefit from stronger balance reflexes, just ask top athletes. Isn’t it time you handled your balance, before it becomes a bigger problem? At Rehab Access Physical Therapy, we will get you feeling steady on your feet again. Call us today to speak with a physical therapist, or come on in for a consultation.

CALL TODAY: Gretna Location (504) 365-1020 Belle Chasse Location (504) 398-2004

3. If further assessment is warranted, your therapist

2. Your therapist can

1. Feel free to call us and ask to speak to your therapist.

discuss with you why your pain is bothering you again and what you might do about it at home.

might recommend you come in for an appointment.

What you can do to relieve pain and feel energized! 2 Easy Stretches

IMPROVES BALANCE

STRETCHES LEGS & HIPS

SINGLE LEG STANCE - FORWARD Stand on one leg and maintain your balance. Next, hold your leg out in front of your body. Then return to original position. Maintain a slightly bent knee on the stance side.

HIP ABDUCTION STRENGTHENING IN SIDE LYING While lying on your side, slowly raise up your top leg to the side. Keep your knee straight and maintain your toes pointed forward the entire time. The bottom leg can be bent to stabilize your body.

Congratulations! Good luck to our Gretna technician, Clay Clawson as he starts PT school this summer. Thank you for your hard work and dedication to Rehab Access and our patients. You will be missed, and we know you will go on to do great things.

3

Activities To Improve Your Balance!

You can benefit from better coordination and balance activities at any age. A stronger, more balanced body relieves aches and pains, while improving your ability to move faster.

Here are some activities to improve your balance: 1. STANDING GLUT SET

Stand with feet hip width apart and knees slightly bent. Squeeze buttocks together gently, knees should turn out a little. Do not squeeze so hard that you tilt your pelvis. Hold for 10 seconds, repeat 10 times. Progression - Repeat this exercise standing on one leg. This exercise should be done near a counter or in a doorway for support as needed. Balance for as long as you can up to 1

minute, 3 times on each leg. 2. SINGLE LEG STANCE

Stand on one leg with knee slightly bent. Make sure your hips remain even. This exercise should be done near a counter or in a doorway for support. Balance for up to 1 minute using assistance as needed, repeat 3 times on each leg.

Progression - Repeat single leg stance standing on a pillow or cushion to increase difficulty.

3. VISIT A PHYSICAL THERAPIST Physical therapy is very important to strengthening joints and learning the right exercises to improve balance. A professional can help you develop a program that plays into your strengths while increasing your ability to balance and reduce back injuries. Back injuries plague the majority of people in the United States, yet you don’t have to be one of them. Strengthening and improving the flexibility of your spine along with better balance most often completely relieves symptoms. Contact Rehab Access Physical Therapy for a balance screening today! Discover the root cause of your problem, before it’s too late!

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