Health & Wellness Newsletter by Centra Rehabilitation
Health & Wellness
“Have You Noticed Weak Core Muscles?” IMPROVE HEALTHWITH A STRONGER CORE
Do you ever find yourself slouching in a chair, slumping at the computer or your belly sticking out after standing for awhile? This is a sign of core muscle weakness that can negatively affect your health and create back or neck pain.
(continued inside)
INSIDE • Improve Health With A Stronger Core • Exercise Essentials • 5 Ways To Relieve Back & Neck Pain • Free Analysis • 4 Simple Ways To Make Hydration A Habit
Health &Wellness
5 Ways To Relieve Back & Neck Pain | Exercise Essentials | 4 Simple Ways To Make Hydration A Habit | Free Analysis
“ A Stronger Core Means A Healthier You! ” IMPROVE HEALTHWITH A STRONGER CORE
What Are Your Core Muscles? Your “core” is the group of muscles that help stabilize your body and give a strong point from which your skeleton can move properly with good posture. The core is made up of your abdominal, low back, pelvic, and gluteus muscles. When any one of these groups is weak, it causes instability and makes it hard to use your body properly. The result is strain to different areas of your body, especially the back and neck muscles. This causes bad posture, fatigue, inflammation, and pain.
Can’t I Just Do Sit-ups? Strengthening the abdominals is just one component of strengthening your core muscles. It takes an expert, trained in the science of human movement to analyze where your pain is coming from. Our physical therapy professionals are just those experts. Whether your pain is from your back, neck, shoulders, or legs, we perform a thorough analysis of your posture, movement, and strength. This allows us to pinpoint exactly what is causing your pain. Only then, can an effective treatment plan be made to obtain the fastest results. Call us today to learn more how we can eliminate your pain and improve your health!
“Discover The Best Way To Self Relieve Aches & Pains!” 5 WAYS TO RELIEVE BACK & NECK PAIN
When suffering with back or neck pain, it can be confusing to determine the right way to relieve pain and get back to normal activities. For some, permanent injury or changes in their body mean arthritis and the tendency for more aches and pains. However, it doesn’t mean you can’t do something about it and live a pain-free life. Here are some tips to relieve your back and neck pain. 1. GET EXPERT HELP The best solution for your back or neck pain is to restore proper movement, strength and coordination for maximum results. Our physical therapists are the medical experts that can help you improve your function and relieve your pain. See your physical therapist at least yearly to maintain your health. 2. IMPROVE 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 and make adjustments as needed. 3. AVOID INJURY Make sure you know the proper way to lift, bend, and pick up objects, even if they are not heavy. Our experts can show you proper body mechanics with every day tasks. 4. ADEQUATE REST & EXERCISE Your body needs to heal after every day, so a good night’s sleep is critical, especially those hours before 12 am. Record your favorite late night shows so you don’t have to stay up
late! Sleep deprivation actually worsens your pain tolerance and saps your strength. In turn, make sure you exercise – at least walk 30 minutes a day to improve your strength, heart health and flexibility. 5. NUTRITION It is often found with people in pain, that their diet aggravates their pain and their lack of water “dries” out their tissues. It is very important to avoid processed foods and fried foods, which increase inflammation in the body. Of course, eat more vegetables, fruits, and lean protein. Don’t forget to keep a glass of water by your desk and refill it during the day so you stay hydrated!
rehab.centrahealth.com
CHERRY-BERRY OATMEAL SMOOTHIE
Healthy Recipe
Ingredients • 1/3 cup quick-cooking rolled oats
• 1/2 cup fresh dark sweet cherries • 1-2 tbsp almond butter • 1 tbsp honey • 1/2 cup small ice cubes
• 1/2 cup light almond milk • 3/4 cup fresh strawberries
Directions In a medium bowl combine water and oats. Microwave 1 minute. Stir in ¼ cup of the milk. Microwave 30 to 50 seconds more or until oats are very tender. Cool 5 minutes. In a blender combine oat mixture, the remaining ¼ cup milk, and the next four ingredients (through honey). Cover and blend until smooth, scraping container as needed. Add ice cubes; cover and blend until smooth. If desired, top each serving with additional fruit.
http://www.eatingwell.com/recipe/259841/cherry-berry-oatmeal-smoothies/
ARE YOU SUFFERING FROM NEUROPATHY OR KNOW SOMEONE WHO IS? YOU DON’T HAVE TO SUFFER...GET YOUR LIFE BACK.
Peripheral neuropathy is a condition that develops as a result of damage to the peripheral nervous system - the vast communications network that transmits information from the brain and spinal cord to every other part of the body. Discomfort in the extremities is usually the first sign noticed by sufferers. Many people report moderate to severe pain, numbness or tingling sensations - especially in the feet and hands. As the condition worsens, sharp shooting pains can become common. People with this painful condition often complain of lack of sleep due to discomfort. Mobility and balance can also become affected. Centra Rehabilitation offers unique technology called the ReBuilder™ to treat these symptoms. This treatment may be effective in reducing the symptoms associated with neuropathy regardless of whether the cause is diabetic,
chemotherapy induced or idiopathic (of unknown cause). The success rate in reducing the symptoms by at least 50% or more during the first 2 months of treatment is over 90%. Call us today to schedule an appointment.
rehab.centrahealth.com
Do you want a natural solution to your pain? Gain your freedom from pain medication and avoid costly surgery with physical therapy!
CentraOutpatientRehabilitation http://rehab.centrahealth.com/
People who go to physical therapy experience: Natural relief for aches and pains Less difficulty in reaching or bending More social activity More energy More strength Better days at work
http://kaywa.me/zppG7
Mention or Bring in This Coupon Today For a FREE Physical Therapy Analysis
Download theKaywaQRCodeReader (AppStore&AndroidMarket) and scan your code!
434.200.2102
rehab.centrahealth.com
4 Simple Ways To Make Hydration A Habit
3. Sip on a mug of herbal tea every evening. If you make this a habit, you’ll add an extra cup of fluid to your body every single day. 4. Eat a diet rich in whole foods. By eating foods like vegetables, fruits, and yogurt, you’ll automatically up your fluid intake. If you’re an elderly adult, it’s especially important to pay attention to hydration. Aging impairs the body’s natural thirst mechanisms, which makes it easier to become dehydrated. These tips should make hydration a habit in your life. Remember to always keep a water bottle as a physical reminder to drink even if you’re not thirsty.
Many people are so busy that they barely have time to eat, let alone pause for a water break, and you may find that you often go hours and hours without quenching your thirst. But staying hydrated has real advantages, including helping you maintain your energy and focus. It’s important to give your drinking habits the attention they deserve. Here are some simple ways to stay hydrated this summer. 1. Always carry a water bottle. If you have a bottle within arms reach, it’s very likely that you’ll mindlessly sip from it throughout the day, without having to make a conscious effort. 2. When you’re feeling frazzled, grab a glass of cold water. Studies show that people instantly feel more alert after drinking H2O. Do you have pain while reaching or bending? If you are not moving like you once were, please don’t hesitate to come in for a check up and get back on track to feeling great again. Call the clinic nearest you today!
rehab.centrahealth.com
Relieve Aches & Pain In Minutes Without Pain Medication! Try these movements if you are experiencing pain.
BRACE - BILATERAL BENT LEG LIFT While lying on your back with your knees bent, raise up both feet. Use your stomach muscles to keep your spine from moving. Repeat 5 times.
PELVIC TILT While lying on your back, use your stomach muscles to press your back into the floor. Repeat 8 times.
Relieves Back Pain
Improves Lower Back
Exercisescopyrightof
www.simpleset.net
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
Discover How To Live Pain Free
At Centra Rehabilitation, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions. It’s time to get Centra Rehabilitation if: • You’re tired of living in pain • You want to feel better and move better • You have been in an auto accident or injured on the job • You want to prevent injury
Call Today 434.200.2102 1. Call and talk to your therapist 2. Discover why your pain has come back 3. Get your custom recovery program
Like us on Facebook
Page 1 Page 2 Page 3 Page 4 Page 5 Page 6Made with FlippingBook Online document