Do you suffer from daily or recurrent aches and pains? If so, your posture may be the culprit. Just think about the number of hours a day we spend staring at a computer screen, hunched over our desks, or staring at our phones. That creates a lot of stress on the neck and back, especially if you are slouched, titled forward, or looking down for prolonged periods of time.
NEWSLETTER
Spring Into Better Health!
Springtime is around the corner and what do we Washingtonians love more than our tax returns? We love longer days, a glimpse of sunshine, and the opportunity to get outside and enjoy the outdoors! Are you looking forward to hiking in the spring, but worried about your knee getting sore? Do you love to work in the garden, but are concerned with the ache in your back? WAPT can address your aches and pain in just a few sessions.
Maybe you just need to be taught the right stretches or learn about muscle imbalances. Perhaps you’ve seen us before but need a home program refresher course and a friendly face to motivate you. In addition to Physical Therapy, we also offer a Wellness Plan. This is an opportunity for you to turn WAPT into your own personal gym. Come in anytime during business hours, use the equipment, stretch on a table, and use the therapists as personal trainers. See inside for more information about the WAPT Wellness Plan.
Spring Into Better Health With Our Health & Wellness See Details & Pricing Inside!
www.waptrehab.com | 425.820.2110
NEWSLETTER
April 2020
Independently owned and operated since 1997
Could Your Posture Be The Culprit For Your Aches & Pains?
Do you suffer from daily or recurrent aches and pains? If so, your posture may be the culprit. Just think about the number of hours a day we spend staring at a computerscreen,hunchedoverourdesks,orstaringatourphones.Thatcreates a lotofstresson theneckandback,especially ifyouareslouched, titled forward, or looking down for prolonged periods of time. HOW DOES POOR POSTURE AFFECT ME? Changes to your posture can negatively affect your body, and you may find yourself experiencing some of the following symptoms: · If your posture contains a forward head tilt– This forward-head posture creates a strain on the neck, which can result in neck pain, shoulder pain, armpain,chronicheadaches,and lowerbackpain.Tiltingyourhead forward for long periods of time shortens the muscles in the back of the neck, and can result in soreness throughout multiple parts of your body. · If your posture contains slouching of the mid-back – If you slouch the middleofyourback,youcandriveyourhead forwardandalter thewayyour ribs naturally align. By doing this, you may experience pain in the slouched regionof themid-back, inaddition topain in theneck. If this isyouraverage standing posture, it is important to seek physical therapy treatment right
away–over time,standing like thisdayafterdaymaycause internal issues, as it creates pressure on your lungs, heart, and digestive system. · If your posture includes sitting for long periods of time – When you sit for prolonged periods of time, the muscles in your hips and legs will stiffen. When these muscles become stiff, they tighten and will pull on the lower back, causing pain. The joints also lose their range of motion, which can cause soreness or achiness in the hips, legs, and back, and can create issues with your gait. The way in which you walk can also have an effect on your posture. When you have improper posture, your center of gravity changes. This can cause your balance to decline, which can cause pain when walking, thus creating a vicious cycle of overcompensation and pain. The most common symptom of poor posture is lower back pain, although pain can be present in other parts of the body, as well. The back muscles constantly contract to keep you upright, and they overcompensate when you slouch or hunch over. Over a period of time, constant poor posture can create an unusual amount of wear and tear on the lower back, which can increase the risk of arthritis in the spine.
What Can I Do About My Posture?
3. Exercise. Exercise is incredibly important, especially if your job produces several hours of inactivity. When you exercise, you are stretching and strengthening certain muscles of your body, including problem areas such as your neck and back. Taking even a small amount of time to walk or jog around the neighborhood every day can highly improve your overall gait. 4. Setupyourofficeproperly. Ifyouwork fromanofficeallday, it is important tohaveaproperergonomicsetup.Makesure thatyouareataproperheight with your desk chair and computer, so you don’t have to slouch or lean forward. Additionally, make sure your chair has the proper lumbar support needed tohelpyousitstraightwhileyou’reworking.Thesesimplestepscan help tremendously with your overall posture. HOW CAN PHYSICAL THERAPY HELP? If these at-home treatments don’t work, it is important to consult help from a physical therapist. Simply standing up straight is a fight against gravity, and if you have been standing the wrong way for several years, it may be difficult to change itonyourown.However,physical therapistsarededicated togettingyou on back on track to a pain free, and risk free life. They will evaluate your posture and gait to determine the best treatments necessary for you, and then they will create a treatment plan unique for your needs. They can improve your posture, eliminate your pain, and get you back to doing the activities you love to do. If you are experiencing pain, and you think it may be a result of your posture, give us a call today. We will help you get back to a comfortable posture with just a few sessions. Call Washington Physical Therapy & Rehab today 425.820.2110!
It can be difficult to correct poor posture, but there are a few steps you can take on your own to try and help: 1. Sitproperly. Ifyouareatadesk forextendedperiodsof theday,makesure your stance is okay. Sit upright, place your feet flat on the floor, and try not tocrossyour legs.Makesure there isasmallgapbetween thebackofyour knees and the chair. Having a chair with strong back support and padding is also recommended for making your upright position more comfortable. 2. Take stretch breaks. If you are an office worker, it is not secret that most of the day is spent with limited levels of mobility. It is important to make sure that you get up every 30 minutes or so, and take a small walk, at least for a minute or two. This will help in loosening up your muscles and joints, as well as initiating a stronger blood flow.
Improve Posture In Minutes Try this exercise to improve posture.
SUDOKU PUZZLE
Print sudoku 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.
8
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4
6 2 8
5
2 4 1 3 2
2
4 3
9
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6 5 4 3 7
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1
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2 3
7 8
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4 2 8 7 9
1 PRONE ON ELBOWS While lying face down on your stomach, slowly raise your upper body up and prop yourself onto your elbows. Hold for 30 seconds. Repeat 5 times.
2 8 8 4 3
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5 9
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1
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9 2 1 n° 37953 - Level Hard
Alwaysconsultyourphysical therapistorphysicianbeforestartingexercisesyouareunsureofdoing.
http://1sudoku.com
n° 35089 - Level Hard
http://1sudoku.com
www.simpleset.net
1
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5 9
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Call 425.820.2110 or visit www.waptrehab.com to schedule your appointment today!
PATIENT SUCCESS STORY
HEALTHY RECIPE
Slow Cooker Ginger Coconut Chicken
• 2 Tbsp butter • 2.5 lbs boneless, skinless chicken thighs cut into four • 2 cans coconut milk not shaken • 2 Tbsp cornstarch • 1 can baby corn cobs • 1 cup peas or frozen vegetables Spice Blend • 1/2 tsp ground pepper • 1 tsp ground cumin
INGREDIENTS • 4 cloves garlic peeled • 2 inch cube ginger about 30 grams, roughly chopped • 1 small sweet onion peeled, quartered • 1 Tbsp olive oil
• 1 tsp ground coriander • 1 1/2 tsp ground tumeric • 1 tsp salt • 2 tsp curry powder (optional)
Combine spices together and set aside. In a food processor, pulse garlic, ginger and 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 for2-3minutes,stirringconstantly.Movearomatics toonesideof theskillet andaddchickenpieces.Cookchickenslightlyonallsidesand thoroughlycoat 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 theremainingcoconutmilkover thechickenuntil itbarelycovers it.Drain thecorn cobs and chop in half. Add to the slow-cooker. Cook on low for 4 hours. Whisk cornstarchwithcoconutcream (previouslysetaside)untilsmoothandadd 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. https://simplebites.net/coconut-ginger-chicken-vegetables-slow-cooker/
“WAPT issuchgreatplace !TheyhelpedmewithmyACLand meniscus surgery, and soon, I’ll be back in the court playing for Northwest University women’s basketball team. The physical therapists, Allegra and Mike, are very professional and kind. I had a great time! I highly recommend them! “WAPT Is Such A Great Place!”
HEALTH & WELLNESS PROGRAM
$ 80
$ 125 Initiation Fee
Other Additional Perks
Monthly Dues
• 35% discount on all laser packages • $50 computer gait analysis • 25% discount on custom orthotics • $90 1-on-1 personal training session with a licensed therapy staff member (50 min). May include manual work, stretching, hands-on treatment.
• Includes use of clinic space & equipment during business hours • 15 min 1-on-1 consultation with a staff member once per month • Custom exercise program via mobile app • Ability to ask therapy staff questions (when available)
• Includes 1-hr consultation, evaluation, and custom exercise prescription. • Fee waived for current physical therapy patients (within 30 days of last appoinment) • $50 discount for former patients (within 6 months of last appointment)
The purpose of this program is to give current and former clients an opportunity to take charge of their health and fitness and continue exercising in a safe, supportive, and comfortable space. Out clients can work on any fitness goals with our muskuloskeletal experts. Your program will be designed and monitored by a licensed physical therapy professional with consideration of your personal goals, level of fitness, and medical history.
Call 425.820.2110 or visit www.waptrehab.com to schedule your appointment today!
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