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. Call us today to learn more about how you can improve your posture and lead a pain-free, active life!
Health &Wellness The Newsletter About Your Health And Caring For Your Body
CORRECT YOUR POSTURE FOR A MORE COMFORTABLE LIFE!
INSIDE:
• Correct Your Posture for a More Comfortable Life! • Telehealth: Serving Patients in These Troubling Times • Relieve Pain In Minutes • Continue Your Home Exercises
Health & Wellness The Newsletter About Your Health And Caring For Your Body
CORRECT YOUR POSTURE FOR A MORE COMFORTABLE LIFE!
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. Call us today to learn more about how you can improve your posture and lead a pain-free, active 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.
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Telehealth: Serving Patients in These Troubling Times In light of the COVID-19 pandemic that has been causing numerous health care facilities to shut down, we as medical professionals are diligently trying to serve our patients in the best ways possible without risking the spread of this disease.
At any point you can email your physical therapist to ask questions or get advice about your condition. That being said, there are numerous conditions that can still be treated and improved via telehealth services, including, but not limited to: • Arthritis pain • Back pain • Headaches/migraines • Post-surgical rehab • Pelvic floor disfunction or pain • Sports medicine/athletic training • Fibromyalgia, Parkinson’s Disease, and other chronic conditions • Injury rehab • And much more In addition to allowing for the practice of social distancing, as recommended by the Centers for Disease Control and Prevention, telehealth also has other benefits for patients. As stated by the American Physical Therapy Association, just a few of these include: • Patients typically in clinical or hospital settings could be managed from their homes • Quicker screening, assessment, and referrals can improve care coordination within collaborative delivery models. • Telehealth can facilitate consultation between providers or in clinical education We understand that we are in the midst of stressful times, and that there will likely be more ahead. At Eastern Shore Physical Therapy, we want you to know that we are here for you. We genuinely care about the health of each and every one of our patients, which is why we believe telehealth services are the best course of action for the time being.
We still want to be able to serve our patients in the best ways possible. We want you to be able to continue your personalized PT plans, so you do not lose all the progress you’ve made. If any injury or discomfort occurs during this time, we want you to be able to receive the care you need. To learn more about how you can set up our telehealth services on your smartphone or computer, give us a call today. At the end of the day, we are all in this together – most importantly, stay calm, and stay healthy. We are here to help you with your needs.
Because of this, telehealth services are the best possible option for us at this time. By providing care for our patients virtually, as opposed to in person, we are able to keep both our patients and PT providers safe. For more information on our telehealth services and how they may benefit you, feel free to call us at 410.641.2900, request a telehealth appointment or go to our website at www.willowpt.com to request your virtual appointment! What is telehealth? Youmay be wondering what exactly telehealth is. Essentially, it is a way for us to make sure that our patients are still receiving the highest possible quality of care they need from a remote location. Telehealth services can be accessed via your smartphone or computer, and you will be able to perform your PT treatments from the comfort of your own home during this quarantine. You will also be able to track your progress and see how you are improving throughout your treatments – without coming directly to our clinic. At Eastern Shore Physical Therapy, our telehealth services offer live consultation where you can meet and chat with your physical therapist about your treatment plan. Additionally, through our home exercise programs, you can be prescribed the exercises and stretches that you are expected to complete each day and log your advancement through your treatment plan.
CALL TODAY! 410.641.2900
easternshorept.com
CONTINUE YOUR HOME EXERCISES Try these movements to reduce your pain and keep moving!
The best way to keep your body healthy during this time is to stay moving and reduce inflammation. Being sedentary and making poor diet choices has the potential to hurt your immune system and make you a target for sickness and disease. 9 ways to strengthen your body against viruses like COVID-19: 9 ways to strengthen your body against viruses like COVID-19
SINGLE KNEE TO CHEST STRETCH While lying on your back, hold your knee and gently pull it up towards your chest. 8-10 times on both sides
1. Wash your hands. 2. Decide to get up and get moving.
SIDELYING TRUNK ROTATION While lying on your side with your arms out-stretched in front of your body, slowly twist your upper body to the side and rotate your spine. Your arms and head should also be rotating along with the spine as shown. Follow your hand with your eyes. Hold for 20 seconds repeat 3 times on each side.
3. Eat nutrition rich food. 4. Drink plenty of water. 5. Don’t smoke. 6. Get a good amount of rest. 7. Stretch. 8. Take frequent breaks for breathing exercises. Inhale and exhale deeply. 9. Continue your home exercise program 2-3 times per week. In order to be healthy, there needs to be a large emphasis on movement. When your body is flexible, strong, well-balanced, and fueled by a nutritious diet, it is able to fight infection and reduce the impact of viruses. We are dedicated to helping you live the best life you can. During this time, if you cannot make it to your physical therapy appointments, continue your exercises at home. We care for you and remember you are part of our physical therapy family.
KNEE EXTENSION STRETCH While sitting, tighten your top thigh muscle to press the back of your knee downward towards the ground. 8-10 times on both sides
Please stay healthy and safe.
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