Physical Therapy Newsletter by Rehab Access Physical Therapy and Wellness Center
The Newsletter About Your Health And Caring For Your Body Health & Fitness
“Here’sWhat YouNeedToDoWhenYour Favorite PainRemedies Aren’tWorkingAnymore”
Did you know that building a strong core will actually relieve that nagging back pain? It’s good to visualize your muscles working when doing core exercises. At Rehab Access
If you suffer from an aching back or even neck pain, weakness in your core muscles can be to blame. Do you have to sit for long periods at a computer, in the car, or are you just not that active anymore? All these positions can lead your core muscles to become weak. Even if you exercise regularly, unless you target your core muscles, you can cause an imbalance in your muscle strength, straining your back and putting you at risk for injury. A prime example of how important core muscle strength is to protect against back pain was shown in a study with 443 firefighters that were put through core strengthening routines. Over a 12month period, those firefighters had 62% less injuries than the group who did no core strengthening exercises. When your core is strong, it means your spine is better protected against injury when you twist, lift or strain your body doing an activity. Bliven, Kellie C. Huxel, and Barton Anderson E. “Core Stability Training for Injury Prevention.” Sports Health. SAGE Publications, Nov. 2013. Web. 12 Sept. 2016.
we are with you every step of the way to teach you about your body mechanics.
Do you want to target your core? One of the first actions a physical therapist does is to evaluate your core strength, flexibility and coordination. This can pinpoint the root cause of your back pain. Then with hands on therapy, the spinal joints can be freed up to move like they should and specific exercises are prescribed to restore your core strength. Find out for yourself, what is truly causing your nagging back pain. After all, if you let it go on, it can get a lot worse, or even cause long-term damage such as arthritis. Call us today about your problem and discuss the right solution with one of our physical therapists.
4 Easy to do COREActivationTips “Movements you can do everyday to get rid of your back pain”
1. Strengthening Perform specific strengthening exercises that engage all the layers of your abdominal wall, pelvic muscles and spinal muscles. Lying on your back, place your hands on your lower abdomen. Try to activate the transverse abdominis muscles beneath your hands drawing the muscles together towards your belly button. Keep breathing while you do this and hold for 10 second counts. Repeat 10 times and do 3-4 times a day, even while you stand! 2. Balance While keeping your abdomen tight in standing, try to stand on one foot. Stand close to a wall so you can keep your hand on it. Hold for 10 seconds each foot and repeat 5 times a day. Enhancing your balance engages the nerves that control the core muscles, helping everything work together.
3. Move Avoid sitting for prolonged periods and if you have to work, then break up the day with standing for 1-2 minute periods every 30 minutes. Keep working on tightening up your abdominal muscles in sitting, standing and lying down. Walk for 15-30 minutes a day, focusing on your posture and abdominal muscles. 4. After pregnancy Pregnancy severely stretches out the abdominal wall and many women can suffer from a condition called diastasis recti. Carefully strengthening your core muscles is essential for long term spinal rehabilitation after child birth. Talk to one of our physical therapists today about having a complete recovery, even years after your last pregnancy.
Think PT First Why You Need To Come Back In For A Tune-Up
Physical Therapists Are The Mechanics Of Your Body!
Minor aches and pains are warning signals from your body to let you know something is not working properly. Don’t put off the pain until it’s too late. Come in today for a “Tune-Up.”
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
Take Care of Your Aches and Pains Before It’s Too Late.
Do You Suffer With Any of The Following Symptoms? HEALTHCARE NOTICE:
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• Pain while bending or reaching • Soreness after sitting awhile • Difficulty standing for > 20 mins • Pain when trying to sleep • Pain when driving > 30 mins • Radiating pain to buttocks
Learn How To Get Rid of Your Pain Naturally With This Free E-book
We gladly accept most insurances, providing a great LOW COST SOLUTION to restore your pain-free movement! I would like to thank the crew at Rehab Access for giving me a part of my life back that I was missing dearly. Your professionalism and courteousness made all the difference!” - R.B. I am now riding my bike, swimming, walking, and playing in the yard PAIN FREE. “After 6 years of injections and two surgeries, it was a task to tie my own shoes. Frustrated and in pain with the inability to ride a bike, swim, walk in my neighborhood or engage in physical play with my daughter I called my doctor for advice. Having been diagnosed with degenerative disc disease I could be injured just sleeping. Skeptically, I was given authorization to try therapy. For those of you out there with the same or similar very painful disease, DO NOT GIVE UP. I was very fortunate to have been referred to Rehab Access. My therapist immediately put me at ease with clear, concise communication and consistency with my therapy. I was never pushed beyond what my body could not tolerate and in the first few weeks often spent my entire session with my therapist gently getting my muscles to respond. After three months I am now riding my bike, swimming, walking, and playing in the yard PAIN FREE.
Your At Home Guide To Saying Good-Bye to Back Pain, Headaches and Stiff Necks ... and Hello to Active Days And Restful Sleep!
GET IT INSTANTLY AT: www.spinebook.net/rehabaccess
The Everyday Exercise That Can Strengthen Your Core Quickly, and Ease Back Pain.
Have you ever wondered how to do a plank the right way? Doing exercises improperly can lead to injury. See below for the right way to plank. HOW TO DO A PLANK 1. Start by getting into a press up position. 2. Bend your elbows and rest your weight on your forearms and not on your hands. 3. Your body should form a straight line from shoulders to ankles. 4. Engage your core by sucking your belly button into your spine. 5. Hold this position for the prescribed time.
The Ideal Protein Weightloss Method “I Have Gone Off One Of My Diabetic Pills!” “Thanks Rehab Access for helping me lose weight with Ideal Protein. With a physician’s busy schedule, it is often difficult to find the time to prepare meals during the day. The Ideal Protein meals are so quick and simple to prepare. Now I never skip a meal. Best part is the food is really good!” - Dr. Alan Lewis
Finally Lose That Embarrassing Belly, Bottom & Arm Fat In Just A Few Short Weeks What to Expect Based on the experiences of over 3,000 clinics worldwide, the Ideal Protein Protocol enables the following: • Structured weight loss while supporting muscle mass. • An understanding of how food affects and is utilized by the body, including what causes fat storage. • Weekly one-on-one coaching, lifestyle education and guidance.
• Personalized approach to setting weight loss goals, based on your health profile. • Losing weight can improve blood sugar, cholesterol levels and reduce blood pressure.
Don’t Waste Anymore Time. Get Your Own Personal Weight Loss Exam, Call 504-398-2004 Results while following the Ideal Protein Weight Loss Method may vary from person to person, or from individual to individual. Authorized Ideal Protein administrator, Rehab Access Fitness LLC.
Try these simple exercises to maintain a healthy body... Your Natural Way To Improve Balance In 60 Seconds
Exercises copyright of
Stretches Core Muscles
Help Strengthen The Core
LUMBAR EXTENSION Stand with good posture, feet shoulder width apart. Position your hands on the back of your hips. Lean back, far as you comfortably can. Hold for 30 seconds. Repeat 5 times.
PRAYER STRETCH - LATERAL While on your hands and knees in a crawl position, slowly lower your buttocks towards your feet. Also, lower your chest towards the floor as you reach out towards the side. Hold for 30 seconds. Repeat 6 times.
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