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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http://1sudoku.com The goal of Sudoku is to fill in the numbers 1-9 exactly once in every row, column, and 3 x 3 region. n° 327735 - Level Hard
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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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Call 425.820.2110 or visit www.waptrehab.com to schedule your appointment today! Play on your mobile these puzzles and find their solutions by flashing the code n° 35089 n° 37953 n° 327735 n° 31937
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