Innovative PT: 5 Keys To A Healthy Spine

Innovative Newsletter IMPROVE YOUR SPINE HEALTH BY IMPROVING YOUR POSTURE Your body was made to move, especially your spine. It is common for areas of your spine to tighten up, placing too much strain on other areas. When this happens, those areas can become irritated and painful. A common reason why this happens is due to poor posture. (continued inside)

Dr. Cheryl Howard PT, DPT, Cert. MDT Owner

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IMPROVE YOUR SPINE HEALTH BY IMPROVING YOUR POSTURE

INSIDE:

How Can Physical Therapy Help My Spine Health?

Exercise To Help With Pain

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time throughout the day and take frequent breaks. Work in standing or walking tasks at various times throughout the day, limiting your sitting to about 30 minutes at a time. It is also important to make sure your core muscles are strong, as this is an integral part of practicing proper posture. Your core muscles are made up of your abdominal muscles, spinal muscles, and pelvic/ hip muscles. It is very common for these muscles to become weak with prolonged sitting, before/after pregnancy, and after surgeries or injuries. Strengthening your abdominal and hip muscles can go a long way to providing the necessary muscle support to your spine. Consult with one of our dedicated team members today to discuss how our individualized treatment plans can provide you with the best core exercises for your needs. If you or someone you know suffer from aches & pains, then call us today to speak with one of our expert physical therapists.

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Posture plays a large role in our everyday lives. How you sit, stand, stretch, and lift all play a role in the pressures on your spine. Fortunately, Innovative Physical Therapy Solutions can help ease some of this physical stress. Specialized hands-on techniques and exercises can help restore the flexibility in your spine and improve your posture. Our dedicated physical therapists can also provide you with helpful lifestyle changes for improving your posture and spine health. What can I do to improve my posture? When standing, walking, and sitting, imagine a string pulling you up through the top of your head. This brings your neck, shoulders and back into better alignment. Sitting is the position that puts the most pressure on the lower back. It is important to break up your sitting

“Perfection is not attainable, but if we chase perfection we can catch excellence.” - Vince Lombardi Quote of The Month:

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HOW CAN PHYSICAL THERAPY HELP MY SPINE HEALTH?

Most spine pain comes from the following 4 trouble areas:

Through physical therapy treatments, your physical therapist will guide you on how to maintain proper posture during all of your favorite activities, such as walking, running, and playing sports. The improved posture you adopt in each activity will lessen the wear and tear you put on your spine, which minimizes the risk of developing back pain from these activities. 3. It avoids harmful anatomical changes. The ways in which you use your spine can actually cause changes to your anatomy. The stress caused by sitting hunched can eventually lead to damage of your muscles, joints, spinal discs, and the nerves and blood vessels that travel through your spine. Fortunately, in many cases the damage can be reversed, if you engage in targeted physical therapy treatments and learn how to maintain proper posture. Physical therapy is the right solution to improving your posture and spinal health. Get back to your optimum health by consulting with a licensed physical therapist. Contact Innovative Physical Therapy Solutions today to get started on the path toward better posture and decreased pain! We’ll help you achieve the strong spine health you need.

1. Poor posture and alignment.

2. Lack of knowledge on how to bend, lift, sit, sleep.

3. Lack of muscle strength.

4. Poor flexibility and muscle coordination.

Patient Spotlights “I would highly recommend Innovative to anyone needing physical therapy.” “All of the staff has been very friendly, helpful and accommodating. Most of my pain is gone. I would highly recommend Innovative to anyone needing physical therapy. Thank you!” - Kim D. “My range of motion has improved significantly!” “Thank you Johnna & Ashley! I feel back to my usual self with being able to use my right arm normally again. My range of motion has improved significantly!” - Duncan K. “Thank you very much!” “My pain disappeared almost completely. I can sit for more periods of time and if any pain shows up, now I know what stretching and exercises to perform to make the pain manageable and continue with my day. Thank you very much!” - Johnny C. By improving posture and core strength, you can relieve some of these troublesome causes. There are a couple key ways that improving posture with your physical therapist can help promote spine health: 1. It encourages strength and flexibility. If you have struggled with poor posture for a while, there is a good chance that it will be difficult to maintain proper posture in the beginning. It may take some time in physical therapy to gain the strength and flexibility necessary to keep your ideal posture. Fortunately, the work you do with your physical therapist to achieve your physical goals will lead to greater overall fitness. The stronger and more flexible you get, the less likely you are to suffer from back pain on a regular basis. 2. It improves function for all activities. When we think of posture, many of us picture an image of static positions - such as sitting at a desk or standing up straight. However, proper posture can be (and should be) incorporated into everything we do.

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Healthy Recipe

Slow Cooker Coconut Ginger Chicken • 4 cloves garlic peeled • 2 inch cube ginger about 30 grams • 2 cans coconut milk not shaken • 2 Tbsp cornstarch • 1 can baby corn cobs • 1 cup peas or frozen vegetables • 1/2 tsp ground pepper • 1 tsp ground cumin

• 1 small sweet onion, chopped • 1 Tbsp olive oil • 2 Tbsp butter • 2.5 lbs boneless chicken thighs

• 1 tsp ground coriander • 1 1/2 tsp ground tumeric • 1 tsp salt

Combinespices togetherandsetaside. Ina foodprocessor,pulsegarlic,gingerand onion until it forms a paste. In a skillet, heat olive oil and melt butter. Add pureed aromatics and stir well. Cook for a few minutes, then add spice blend. Cook for 2-3 minutes,stirringconstantly.Movearomatics toonesideof theskilletandaddchicken pieces. Cook chicken slightly on all sides and thoroughly coat it with the spices. Transfer the skillet ingredients into a slow cooker. Remove the cream from the top of the coconut milk using a soup spoon and set aside. Pour the remaining coconut milk over the chicken until it barely covers it. Drain the corn cobs and chop in half. Add to the slow-cooker. Cook on low for 4 hours. Whisk cornstarch with coconut cream (previously set aside) until smooth and add to the chicken, stirring well. Add frozen peas or other vegetables of your choice. Cook for another 1/2 hour or until the chicken is cooked and the vegetables are hot.

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Exercise To Help With Pain: Try this simple exercise to help you feel better... Share this with a friend or family member to help keep them healthy too!

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Exercisescopyrightof

Helps Relieve Back Pain

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SUPPORTED BRIDGE Lie on your back with knees bent and feet hip distance apart. Place your feet close enough so they can be touched by your finger tips. Inhale and lift the hips, place a block under the sacrum. Keep the chest open. Hold for 30 seconds and repeat 10 times.

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Practice News Highlights Sponsor & Community Participant Fire & Ice FLL Heritage Hi-Techs AHA Heart Walk Career Jam Senior Health Expo 2019

2019 Highlights Sponsor & Community Participant Fire & Ice FLL Heritage Hi-Techs AHA Heart Walk Career Jam Senior Health Expo All About

316 Sherman St. Watertown, NY 13601

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Offer valid for the first 20 people to schedule. Expires 1/31

2019 Highlights Sponsor & Community Participant Fire & Ice FLL Heritage Hi-Techs AHA Heart Walk Career Jam Senior Health Expo

All About We Wish You 2019 Highlights Sponsor & Community Participant Fire & Ice FLL Heritage Hi-Techs AHA Heart Walk Career Jam Senior Health Expo 2020 2020 We Wish You Save The River 5K/10K Paddle-For-A-Purpose Senior Fair Workforce Connections Save The River 5K/10K Paddle-For-A-Purpose Senior Fair Workforce Connections

All About Highlights Sponsor & Community Participant Fire & Ice FLL Heritage Hi-Techs AHA Heart Walk Career Jam Senior Health Expo 2020 2019

All About

Save The River 5K/10K Paddle-For-A-Purpose Senior Fair Workforce Connections

2019 Highlights Sponsor & Community Participant Fire & Ice FLL Heritage Hi-Techs AHA Heart Walk Career Jam Senior Health Expo 2019 Highlights Sponsor & Community Participant Fire & Ice FLL Heritage Hi-Techs AHA Heart Walk Care Jam Senior Health Expo

All About

We Wish You

Save The River 5K/10K Paddle-For-A-Purpose Senior Fair Workforce Connections

Best Of Health, the Innovative PT Solutions Family

Best Of Health, the Innovative PT Solutions Family

We Wish You

Save The River 5K/10K Paddle-For-A-Purpose Senior Fair Workforce Connections

Save The River 5K/10K Paddle-For-A-Purpose Senior Fair Workforce Connections Save The River 5K/10K Paddle-For-A-Purpose Senior Fair Workforce Connections Best Of Health, the Innovative PT Solutions Family

2020

Best Of Health,

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