How is your posture? Posture is an important part of everyday life that many of us tend not to focus on – Do you slouch in your desk chair, or slump at your computer while you do work? When you stand for prolonged periods of time, do you notice your stomach sticking out a bit? These are all signs of core muscle weakness that can affect your posture and cause pain in your back or neck.
NEWSLETTER
• Want a tough at home core and strengthening workout? • Need to learn how to safely use your stability ball? • Do you just need to dust off and have your ball properly inflated? WAPT Has Got You Covered!
In three to four 45-60 minute visits with us, we can get you all set up with a comprehensive core, ab, and strength workout that is easily done at home! With a lot of workout options limited right now, we want to teach you how to exercise safely at home with the equipment you already have. The stability ball (or yoga ball) is a great tool for a core workout that protects your lower back. Come have the therapeutic exercise specialists at WAPT teach you how it’s done!
We will supply you with education, exercise videos, online Home Exercise Plan, and easy access to contact the therapists with questions! Cash pay and insurance rates available! Contact us to schedule your comprehensive core, ab, and strength workout today! Give us a call at 425.820.2110 , shoot us an email at info@WAPTrehab.com , or visit our website at www.waptrehab.com to set up your appointment! We look forward to helping you!
www.waptrehab.com | 425.820.2110
NEWSLETTER
August 2020
Independently owned and operated since 1997
CORE CURRICULUM! IMPROVE YOUR HEALTH BY STRENGTHENING YOUR CORE
move properly. When any of the muscles within that group become weak, your body experiences an instability that makes it difficult for your body to function properly. As a result, you end up compensating by straining different areas of the body, most commonly the back and neck muscles. As a result, this leads to undesirable consequences,
How is your posture? Posture is an important part of everyday life that many of us tend not to focus on – Do you slouch in your desk chair, or slump at your computer while you do work? When you stand for prolonged periods of time, do you notice your stomach sticking out a bit? These are all signs of core muscle weakness that can affect your posture and cause pain in your back or neck. Your core muscles help you do a lot – from sitting, to walking, to doing a large number of physical activities. If your core muscles are weak, you may unknowingly be causing some damage to your body. Contact WAPT today to figure out how we can help you strengthen your core muscles and improve your overall health. WHAT EXACTLY ARE THE CORE MUSCLES? When most people think of core muscles, they immediately think of the abdominals. However, the core is made up of much more than that! In fact, your core muscles include your abdominal, lower back, pelvic, and gluteus muscles. The group of muscles that make up your core help with stabilizing your body, constructing your posture, and allowing your skeleton to
such as poor posture, fatigue, inflammation, or pain. HOW CAN I STRENGTHEN MY CORE MUSCLES?
When you are experiencing pain, sometimes it is necessary to seek the assistance of a trained professional in the field of human movement. At WAPT, our licensed physical therapists will conduct a physical evaluation to determine where the pain is rooted and what muscles must be strengthened in order to correct it. Whether you are feeling pain in your back, neck, shoulders, or legs, we will perform a thorough analysis of your posture, movement, and strength to pinpoint exactly what is causing your pain. From there, we will create an individualized treatment plan for you based on your specific needs, aimed at strengthening your core, improving your posture, and alleviating your pain.
5 TIPS FOR STRENGTHENING YOUR CORE
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There are also a few tips you can do on your own, either before PT treatments or in combination with them, in order to strengthen your core and relieve your pain. These include: 1. Improving your posture. Make sure to stand up frequently, at least every 30 minutes, and vary your positions of work throughout the day. Aim to correct your posture when sitting and standing, making adjustments as needed. 2. Avoiding injury. Make sure you know the proper way to lift, bend, and pick up objects, even if they are not heavy. It is important to lift with your legs, rather than your back. Our experts can show you proper body mechanics with everyday tasks. 3. Getting adequate rest and exercise. Every day takes a toll on your body, even if you don’t realize it. Sleep deprivation can actually worsen your pain tolerance and decrease your strength. Relaxing and sleeping help your body to rejuvenate after a long day, and those hours before 12 a.m. are especially important. Exercising can help you fall asleep earlier, allowing you to wake up feeling refreshed the next day. By taking a walk for at least 30 minutes every day, you can get better sleep at night, in addition to improving your strength, flexibility, and heart health.
6 4. Eating nutritious meals. If you are in pain, it is incredibly important to eat the right foods. A poor diet can aggravate your pain by causing further inflammation, especially when eating processed or fried foods. Instead, make it a habit to eat vegetables, fruits, and lean protein. It is also important to drink a lot of water, as dehydration can dry out your tissues. Keep a glass of water by your desk and refill it during the day so you (and your tissues) stay hydrated. 5 4 1 2 8 8 4 3 1 5. Getting expert help. The best solution for your back or neck pain is to restore proper movement, strength, and coordination for maximum results. At WAPT our physical therapists are here to help you improve your function and relieve your pain. If you are looking to strengthen your core, relieve your pain, and improve your overall health, contact us today! 4 9 1 http://1sudoku.com n° 35089 - Level Hard 3 5 5 9
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6 SUDOKU PUZZLE 4
Strengthen Muscles In Minutes Try this exercise to strengthen back and core muscles.
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BILATERAL LEG LOWERING Lie on your back, knees bent, feet flat on the floor. Place your hands on the front of your pelvis. Straighten both your knees as you slowly lower your legs towards the ground with control. Return to the starting position. Repeat 10 times.
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Always consult your physical therapist or physician before starting exercises you are unsure of doing.
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PATIENT SUCCESS STORY
HEALTHY RECIPE
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Dragonfruit Smoothie Bowls
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4 “I feel stronger now and walking is painless!” 9 2 1 n° 37953 - Level Hard “I injured my left hip in a fall while skiing. An x-ray was negative but it still hurt to touch and to walk. I babied it for a while but it just got weaker. I realized I needed to do something or I wouldn’t be able to ski next season. I called WAPT and started PT with Mike. He made me work but I feel stronger now and walking is painless! I am ready for ski season!! Thank you Mike... and Tami!” — Deanna L. 3 5 9 7 6 3 9 5 1 8
INGREDIENTS • 1/2 cup frozen pineapple chunks • 1 tablespoon light agave nectar • 1/8 teaspoon salt • 1 cup cubed fresh dragon fruit, divided • 1/4 cup chia seeds
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• 1/4 cup fresh blackberries • 1/4 cup sliced banana • 2 tablespoons toasted unsweetened shredded coconut • 2 tablespoons toasted unsalted pistachios
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DIRECTIONS Combine pineapple, agave, salt and ¾ cup dragon fruit in a blender; puree until smooth, about 30 seconds. Stir in chia. Transfer to two bowls; chill for 15minutes. Top each bowl with blackberries, banana, coconut, pistachios and the remaining ¼ cup dragonfruit.
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4 NEED HELP WITH YOUR POSTURE NOW THAT YOU ARE WORKING FROM HOME? The therapists at WAPT are experts in assessing postural faults that may be contributing to neck, shoulder, arm or back pain. 3 7 n° 319375 - Level Hard
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8 6 5 We can help stretch, strengthen, and educate you to help you feel better and work more effectively. Telehealth visits are also available and covered by insurance if you cannot come into the clinic. Give us a call at 425.820.2110 , shoot us an 6 9 7 6 2 5 2 6 1 5 email at info@WAPTrehab.com , or visit our website at www.waptrehab.com to set up your appointment! We look forward to helping you! 5 3 7
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Call 425.820.2110 or visit www.waptrehab.com to schedule your appointment today!
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