Nestor Physical Therapy Newsletter
N EWS L E T T E R www.nestorphysicaltherapy.com
INSIDE: Telehealth: Serving Patients in These Troubling Times Begin Your Telehealth Services Today! WE ARE OPEN AND TREATING PATIENTS How do you maintain your posture throughout the day? Do you catch yourself slouching frequently? Do those last couple hours of the school or work day leave you hunched over and ready to leave? If you are experiencing aches and pains, especially in your neck or back, poor posture is probably to blame. Fortunately, posture can be improved with the help of physical therapy. (continued inside)
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NEWSLETTER
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Correct Your Posture For A More Comfortable Life!
The 3 curves of your spine: Your spine has 3 curves, which provide support and flexibility, in addition to protecting the nerves running up and down your spine. Your neck and lower back should be gently curved in, while your upper back should be slightly curved out. When you slouch, the spine in your neck and lower back actually becomes straighter, while the upper back becomes excessively curved. This produces a forward-head posture and humped upper back. If your abdominal muscles are weak, you may also experience an excessive arch in your lower back. Common postural issues: Poor posture isn’t anything to be embarrassed about - very few people have perfect posture, and most people partake in bad posture habits in one way or another. We become so wrapped up in whatever tasks we are doing that we forget to think about the way our bodies are positioned. Improper posture isn’t due to laziness or apathy; rather, it generally has something to do with a physical weakness within our bodies. We slouch
and slump when we feel drained because our bodies (quite literally) get tired of holding us up. Poor posture leads to excessive strain on your joints, muscles, tendons, and ligaments. It also weakens many of the core muscles that are needed in order to keep you upright and healthy. Posture changes occur over time and most people don’t pay attention to them until they begin to notice aches and pains. Even if you exercise regularly, it is possible that there are still a few weak muscles contributing to your posture that you may not even realize. The muscles in your shoulders, back, abdomen, buttocks, and pelvic floor all play an important role in your posture. If even one of these is weak, your core will be affected, and your posture may suffer. Your body is designed to align perfectly, in order to allow for proper movement of the muscles, breathing, and blood circulation. If poor posture continues, it can eventually lead to chronic conditions as you age. Call us today to learn more about how you can improve your posture and lead a pain-free, active life!
Call Today! 401-356-4777
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Improving Your Posture
Our physical therapists are experts in evaluating posture and movement. By pinpointing the source of your aches and pains, we can develop a plan for you that will return you to an ideal posture and quickly relieve your pain. In fact, physical therapy has been proven as one of the most successful methods for improving posture. According to a study published by the National Institutes of Health, titled, “Evidence-based protocol for structural rehabilitation of the spine and posture,” the method of structural rehabilitation has a strong efficacy for back pain, neck pain, and postural improvement. Physical therapists have found success in using their methods to treat postural issues, as well as the chronic conditions that may develop as a result. Physical therapists are movement experts and they are great resources to have when trying to achieve your physical performance goals. They will aid you in the improvement of your balance, stability, flexibility, and mobility, all of which will positively affect your posture. 3 Simple Tips Physical therapy treatments will yield the best results when focusing on improving your posture. However, there are some simple tips you can use on your own when standing, sitting, or bending in your daily life: 1. Standing - Stand facing a mirror. Look at your shoulders - does one seem higher than the other? Look at your neck - does it tilt to one side or stick forward?
your head. Notice how your posture improves automatically when you try to be taller? Keep your abdominals slightly contracted to maintain this posture. When walking, make sure that your arms are moving comfortably back and forth, feeling the rotation through your torso. 2. Sitting - Sit all the way back in your chair so you feel your lower back against the back rest. Avoid prolonged sitting on soft couches when watching TV, as this causes excessive slouching. Try to keep your feet flat on the floor and angle your chair so that your knees are slightly lower than your hips. Try using a small rolled-up towel for your lower back if you need more support while sitting. If you work at a computer, make sure that your keyboard and mouse are slightly lower than the level of your elbow. You may need to adjust your seat higher to make this happen. 3. Bending - Most back injuries occur when bending and twisting at the same time. When you need to bend down to get something from a low surface, make sure you squat, and keep your abdominals tight as you do so. In addition, if you are lifting something, get your body as close as possible to what you are lifting. Try having one leg forward to use your legs more to lift, rather than your back. As part of your physical therapy treatment, we can teach you proper posture, bending, and lifting techniques to protect your body from future injuries and make sure you stay healthy for the long-haul. Contact Nestor Physical Therapy today to learn more about how we can help you live pain-free!
Pretend that an imaginary string is pulling gently through the top of
Who Do You Know That Needs Our Help?
Refer a Friend Do You Have Friends or Family Unable to Do The Following?
9 Move without pain 9 Bend and move freely
9 Balance confidently and securely 9 Sit for long periods comfortably 9 Walk for long distances 9 Live an active and healthy lifestyle
If you answered “yes” to any of these, please call us today at 401-356-4777
Patient Success Spotlights
“I have enjoyed my experience with Nestor PT. Very personally focused on client and interested in improving patient’s functional ability. I came in with right sciatic pain and left inner knee pain which resolved with stretches. Dr. Steve loosened my left hip joint (which tightness had made my left leg feel shorter). Strengthening exercises have improved my back and neck tightness and improved posture and core strength. I have used chiropractors for many years, but this therapy has improved my health much more with more mobility and less pain. Thanks again to a wonderful staff! You inspire hope for a better you!” - Ruth Loghry “Thanks again to a wonderful staff! You inspire hope for a better you!”
“I came to PT with difficulty standing, walking, and sitting for any longer than 10 minutes. Through my PT with Dr. Nestor, Josh, and Dave, I am now able to resume walks and easy hikes. My ability to perform daily tasks has also improved significantly. I would highly recommend Nestor Physical Therapy.” - Melody Thompson “My ability to perform daily tasks has also improved significantly. I would highly recommend Nestor Physical Therapy.”
Prepare Yourself for the Summer With These 5 Simple Tips
1. Get outside - This may seem like an obvious one, but not everyone has a strong interest in the outdoors. It can sometimes be difficult, especially on particularly hot or humid days. However, 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 - Adding in even 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! 3. Get healthy for your summer team - Are you part of a summer sports team? If so, it is important to make sure you prepare your body for the upcoming season beforehand! Use this time to start training, maintaining a nutritious diet, and strengthening the necessary parts of your body. At Nestor Physical Therapy, we also offer training and performance classes to train your body for your specific sport! Contact us to find out how we can get you to your peak performance for your summer team.
4. Start something new - Are you unsure about what you want to do in terms of staying active this summer? 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 Nestor 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.
www.nestorphysicaltherapy.com
Grilled Breakfast Burrito
We all have our favorites when cooking on the grill. It might be steaks, fish, chicken wings, ribs, veggies, or burgers. Now that we are a few months into grilling season you might be looking for something new. I recently cooked breakfast out at the grill. It was cool to be out at the grill early in the morning and it’s a great way to use some leftovers from the previous night’s dinner. Prep all your ingredients and then bring them all to the grill so you are not running back-and-forth while your food burns. Here is what I used for the burrito: Bacon, eggs, fresh chives, cheddar cheese, leftover grilled onions and peppers, and leftover smoked potatoes. Swap out the bacon for leftover sausage or steak. Use leftover grilled zucchini and squash, or even asparagus. Get creative with your ingredients and add things like avocado, salsa, hot sauce, or even diced jalapeno. Before heading to the grill, I diced up the leftover potatoes, onions, and peppers. Crack and whisk the eggs. Put the cheese in a small bowl. All my fresh herbs are on the deck next to the grills. Load all ingredients on a tray and head to the grill. Don’t forget the tortilla wraps. Heat a plancha (or a cast iron pan) on the grill to cook the bacon. A plancha is a cast iron plate that goes on the grill. Once the bacon starts to render some fat, add your leftover potatoes to the plancha (See pic). Remove the bacon when cooked and drain on a paper towel. Lower the heat under the plancha and keep the potatoes warm. Heat a cast iron pan and start to sauté the onions and peppers. This is quick since the veggies are already cooked. Next, add the potatoes. Whisk the eggs one final time and pour them into the pan, season with salt and pepper. Add the cheese and cook until the eggs are scrambled (See Picture). While the eggs scramble, remove the plancha and turn the heat back up to grill the tortilla. Heating the tortillas on the grill makes it easier to create the wrap. Place the grilled tortilla on a plate. Place 1-2 pieces of bacon on the tortilla, then add the egg scramble to the tortilla and use scissors to cut fresh chives on top (See Picture). Wrap the tortilla and Enjoy!
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Arthritis In The Neck
Cedar Planked Smoked Cheese
The problem with arthritis is the loss of range of motion in the neck joints. As bone wears on bone, the surface of the bones actually start to c hange shape. This thins the bones in the neck in some parts leading to a loss of height between the bones. Due t abnormal wear and tear, new bone forms where it shouldn’t, creeping into the holes where the spinal cord p asses through. In addition it can rub on the nerves out to your neck, sho ul ers, arms and even hands. This can lead to a condition called cervical spinal stenosis, which can be quite painful. What can be done to help neck arthritis? While pain medications can h lp control pain, they don’t address the root cause of the pain, which i s poor strength and lack of normal movement. The neck joints on the side of the spine normally experience wear and tear over the years. However, wh en this wear and tear is accelerated due to poor posture, weakness or inju ry, this can lead to limited, painful range of motion. In addition, with neck arthritis, the smaller muscles that guide the m otions of the neck become weaker, eventually leading tomore rubbing and ar thritis. By gently stretching these tight and restricted joints with specific ha nds on therapy and exercises, range of otion can be returned. While physical t herapy can ot restore the cartilage or change the bony structure, it can ce rtainly help your neck move better, become stronger, reduce pain and give y ou the power to stay healthier longer. Try this imple test. See if you have restricted cervical joints. Stand with your back against the wall. Can you touch the back of your head t th e wall while keeping your chin level? If you cannot, then your neck joints are limited and you need physical therapy to restore the range f motion.
This is a great appetizer for the holidays. It looks fancy but is to make. Your guests will think you are a gourmet chef!
quick and easy
The cheese can be smoked on a gas grill if you make a smoker
pack. I used the
charcoal grill.
You will need a cedar plank, camembert cheese or a brie (soft c
reamy cheese),
pepper jelly, and 1-2 jalapenos.
Place the plank on the grill for 1-2 minutes a side. You will see some grill marks and you will start to smell the aroma of the cedar plank. (See the grill marks in the picture). Spread the pepper jelly on the cheese. Slice the jalapeno in ha lf, remove the seeds if you like it on the mild side, and arrange jalapeno slices on top of the cheese. Slice the jalapeno crosswise with the seeds if you like it spicy. Place the cheese in the plank. Place the plank on the grill (indirect heat) no flame under the plank. (See picture). Add a few wood chips to the charcoals. Use smoker pack if using gas grill. Co ok about 10 minutes until the cheese becomes soft. Some of the cheese will start to ooze out.
Is your neck pain affecting your balance? Have you ever seen a person with their head protruding forward and their body bent over? This can be subtle or quite noticeable. With neck pain, limited neck posture res ults in loss of balance. Just pull anyone by their nose and you will see th ey will falter forward. This is because the normal lines of gravity through th e body change when the spine posture changes. If you or someone you kno w has poor balance, it could be a problem with their posture. Get your neck moving and feeling better. Call us to learn more abo ut our programs today!
Serve with grilled bread or fancy crackers. Enjoy!
www.nestorphysicaltherapy.com
Try this movement for neck pain relief. Relieve Pain In Minutes:
Patient Success Spotlight
Relieves Neck Pain
www.simpleset.net
CERVICAL ROTATION Turn your head towards the side, then return back to looking straight ahead.
“Since my initial onset of injury, I have been suffering major ti ngling in my arm and neck pain. I've been to 2 other physical therapis ts and Dr. Nestor has eliminated my symptoms. He has given me hop e that I can make a full recovery and get back to the active life that I had!” - Michael Orsini
www.nestorphysicaltherapy.com
Call Today! 401-356-4777
www.nestorphysicaltherapy.com
Call Today! 401-356-4777
www.nestorphysicaltherapy.com
Exercise Essentials Flexibility, strength, and stability are needed to keep you moving. Share this with a friend or family member to help keep them healthy too!
SITTING POSTURE Sit on a sturdy chair and scoot your hips forward. Place your feet flat on the floor. Tip your pelvis slightly forward. Straighten your spine until your ears are directly over your shoulders and your shoulders are over your hips. Draw your shoulder blades gently back and together. Tuck your chin. Stretch up tall; imagine a string attached to the top of your head, pulling you up to your full height.
LUMBAR SEGMENTAL EXTENSION
Exercises copyright of
Stand with good posture. Find a neutral spine. Bend backwards in a very controlled manner. Think about moving joint by joint. Do not push into pain. Hold for 3-5 seconds. Return to the start position.
www.simpleset.net
Helps Correct Poor Posture
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Expires: 7/31/20 Call today as spots are limited!
Call today as spots are limited!
Expires: 7/31/20
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Call Today! 401-356-4777
www.nestorphysicaltherapy.com
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