Health & Wellness Newsletter by Preferred Physical Therapy
NEWSLETTER Health & Wellness Newsletter (954) 360-7779
SIMPLE TIPS TO HELPWITH ENJOYING THE SUMMER
1. Get outside! Getting outside as often as you can will boost your energy levels and get you some much-needed Vitamin D. Make your way over to your local pool, peruse around nearby shops, or simply take a walk around the neighborhood to get out, get moving, and enjoy the weather! 2. Rearrange your schedule. Does your schedule leave little time to fit in physical activity? Adding in 30 minutes of physical activity into your busy routine can make a big difference in helping maintain your function. Try taking a walk during your lunch break, going to the gym in the morning before making your commute, or even treating yourself to an exercise class a couple nights a week – you deserve it! 4. Start something new! Try taking up a new hobby that’ll get you moving! There are
several outdoor activities that’ll allow you to take advantage of the warm weather, such as beach volleyball, running clubs, kayaking, rock climbing, or hiking. Try your hand at some of these to see which suits you best! Any new physical hobby will help you get the exercise you need. 5. Contact us for help. At Preferred Physical Therapy, we want to make sure you stay safe this summer – we want you to be able to enjoy it! If you find yourself in any sort of pain, or if you’d simply like some extra motivational assistance, don’t hesitate to contact us. Our mission is to help you achieve a healthy mind, body, and spirit through our services, whether that be for physical therapy or fitness training. Whatever the case may be, we are here to help.
(954) 360-7779
Health & Wellness Newsletter
NEWSLETTER
FLOAT UNDER THE SUN WITHOUT PAIN FROM INCORRECT POSTURE INSIDE: • What Can I Do About My Posture? • Relieve Back Pain In Minutes
• Patient Success Spotlight • Download Our App For Free Home Exercises
Whether you have pain or have been suffering for a long time, seeing a physical therapist at Preferred Physical Therapy can help you return to a more active and pain-free life. Give us a call at (954) 360-7779 today!
Do you suffer from daily or recurrent aches and pains? If so, your posture may be the culprit. Just think about the number of hours a day we spend staring at a computer screen, hunched over our desks, or staring at our phones. Thatcreatesa lotofstresson theneckandback,especially if you are slouched, titled forward, or looking down for prolonged periods of time. Howdoespoorpostureaffectme? Changes toyourposture can negatively affect your body, and you may find yourself experiencing some of the following symptoms:
to seek physical therapy treatment right away – over time, standing like this day after day may cause internal issues, as it creates pressure on your lungs, heart, and digestive system. • If your posture includes sitting for long periods of time – When you sit for prolonged periods of time, the muscles in your hips and legs will stiffen. When thesemusclesbecomestiff, they tightenandwillpullon the lowerback,causing pain. The joints also lose their range of motion, which can cause soreness or achiness in the hips, legs, and back, and can create issues with your gait. Theway inwhichyouwalkcanalsohaveaneffectonyourposture.Whenyouhave improper posture, your center of gravity changes. This can cause your balance to decline, which can cause pain when walking, thus creating a vicious cycle of overcompensation and pain. The most common symptom of poor posture is lower back pain, although pain can be present in other parts of the body, as well. The back muscles constantly contract tokeepyouupright,and theyovercompensatewhenyouslouchorhunch over.Overaperiodof time,constantpoorposturecancreateanunusualamountof wearand tearon the lowerback,whichcan increase the riskofarthritis in thespine.
TREVOR MEYEROWITZ RPT/CEO/Owner
• If your posture contains a forward head tilt– This forward-head posture creates a strain on the neck, which can result in neck pain, shoulder pain, arm pain, chronic headaches, and lower back pain. Tilting your head forward for long periods of time shortens the muscles in the back of the neck, and can result in soreness throughout multiple parts of your body. • If your posture contains slouching of the mid-back – If you slouch the middle of your back, you can drive your head forward and alter the way your ribs naturally align. By doing this, you may experience pain in the slouched region of the mid-back, in addition to pain in the neck. If this is your average standing posture, it is important
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WHAT CAN I DO ABOUTMY POSTURE?
It can be difficult to correct poor posture, but there are a few steps you can take on your own to try and help:
1. Sit properly. – If you are at a desk for extended periods of the day, make sure your stance is okay. Sit upright, place your feet flat on the floor, and try not to cross your legs. Make sure there is a small gap between the back of your knees and the chair. Having a chair with strong back support and padding is also recommended for making your upright position more comfortable. 2. Take stretch breaks. – If you are an office worker, it is not secret that most of the day is spent with limited levels of mobility. It is important to make sure that you get up every 30 minutes or so, and take a small walk, at least for a minute or two. This will help in loosening up your muscles and joints, as well as initiating a stronger blood flow. 3. Exercise. – Exercise is incredibly important, especially if your job produces several hours of inactivity. When you exercise, you are stretching and strengthening certain muscles of your body, including problem areas such as your neck and back. Taking even a small amount of time to walk or jog around the neighborhood every day can highly improve your overall gait. 4. Set up your office properly. – If you work from an office all day, it is important to have a proper ergonomic setup. Make sure that you are at a proper height with your desk chair and computer, so you don’t have to slouch or lean forward. Additionally, make sure your chair has the proper lumbar support needed to help you sit straight while you’re working.These simple steps can help tremendously with your overall posture.
How can physical therapy help? If these at-home treatments don’t work, it is important to consult help from a physical therapist. Simply standing up straight is a fight against gravity, and if you have been standing the wrong way for several years, it may be difficult to change it on your own. However, physical therapists are dedicated to getting you on back on track to a pain free, and risk free life. They will evaluate your posture and gait to determine the best treatments necessary for you, and then they will create a treatment plan unique for your needs. They can improve your posture, eliminate your pain, and get you back to doing the activities you love to do. If you are experiencing pain, and you think it may be a result of your posture, give us a call today. We will help you get back to a comfortable posture with just a few sessions. Correct your posture today with Preferred PhysicalTherapy!
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PITAYA SMOOTHIE BOWLS
INGREDIENTS • ⅔ cup frozen pineapple chunks • 1 tablespoon light agave nectar • ⅛ teaspoon salt • 1 cup cubed fresh pink pitaya (dragon fruit), divided
• ¼ cup chia seeds • ¼ cup sliced fresh strawberries
• ¼ cup sliced banana • 2 tablespoons toasted
unsweetened shredded coconut • 2 tablespoons toasted unsalted pistachios
DIRECTIONS Combine pineapple, agave, salt and ¾ cup pitaya in a blender; puree until smooth, about 30 seconds. Stir in chia. Transfer to two bowls; chill for 15 minutes.Top each bowl with strawberries, banana, coconut, pistachios and the remaining ¼ cup pitaya.
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Patient Success Spotlight
DOWNLOAD OUR APP FOR FREE HOME EXERCISES
• Easy Access to Your Home Exercise Program • Full Exercise Videos with Instructions • Personalized Notes From Your Therapist • You Earn Medals, Awards and Achievements • Health Tips and Strategies
Howtoaccessyourexercises...
Preferred Physical Therapy taught me to walk again! “The Airforce showed me how to fly – Preferred Physical Therapy taught me to walk again!” - Dale C.
1. Once your physical therapist creates your account, you will receive an email from admin@ptwired.com. Click on the activation link! 2. Set your password
3. Download the App by scanning the codes below 4. Log in using your email address and password
Use your smartphone camera to scan one of these codes
Relieve Back Pain In Minutes Trevor can teach you TMR if you are experiencing back pain.
Stretches Back
www.simpleset.net
PRONE ON ELBOWS Lying face down, slowly raise up and prop yourself up on your elbows. Look forward, and hold for ten seconds. Repeat 8 times.
FREE COMPUTERIZED GAIT SCAN WITH DETAILED REPORT ANALYZING FOOT MECHANICS CALL TO SCHEDULE TODAY!
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