How well can you balance on one leg for 10 seconds? If you can’t, then it’s time to look closer at how your balance changes are affecting your body.
Health+
The Newsletter About Caring for Your Health
Prevent Injuries By Improving Balance
ALSO INSIDE
• Activities To Improve Balance • Exercise Essentials
• Meet The Staff • Patient Success • Healthy Recipe
Health+Fitness Newsletter
Prevent Injuries By Improving Balance IS YOUR BAD BALANCE PUTTING YOU IN DANGER?
Being able to balance well can significantly reduce the number of back and lower extremity injuries. Consider this: Your body is far more able to handle unexpected changes, and uneven ground if you have a good sense of balance. Being able to do so results in far fewer falls, which are the number one cause of back injuries. In addition, better balance allows your ankle, knee and hip joints to function better, without as much strain that can cause abnormal wear and tear. The Center for Disease Control and Prevention reports, “in 2000, falls among older adults cost the U.S. healthcare system over $19 billion dollars or $30 billion in 2010 dollars. With the population aging, both the number of falls and the costs to treat fall injuries are likely to increase.” Additionally, by increasing muscle stability and coordination, your spine will have greater support and guidance, thereby reducing strain. In turn, your back is able to function appropriately without irritation and inflammation. Protect yourself from injuries by improving your balance and strength. It doesn’t matter how old you are, everyone can benefit from stronger balance reflexes, just ask top athletes. Isn’t it time you handled your balance, before it becomes a bigger problem?
How well can you balance on one leg for 10 seconds? If you can’t, then it’s time to look closer at how your balance changes are affecting your body. Have you noticed you are tripping more, or having to fumble and reach for the walls at night? Do you ever feel a little unsteady on your feet, or find yourself shuffling? Does your back start to ache after standing for 10 minutes? These are all indicators of your balance reflexes starting to slow. Balance is a big deal in our everyday world, but we take it for granted. Just think how long it took you to master walking, running, and jumping as a child. Your balance system is incredibly complex, and allows you to walk around over steps, and obstacles without thinking. However, when your balance reflexes start to slow, it can set you up for a bad fall. Often, you realize your balance is bad when it is too late, and a fall has already happened. Many people feel the symptoms of their balance reflexes changing in their late 30’s, when they begin to have backache after standing for a long time. Your balance plays a critical role in the health of your spine, supporting your low and upper back. Given that back injuries bring interrupted sleep, additional aches and pains,andcountlessabsences fromwork,mostpeoplewouldappreciate knowing a few strategies for avoiding such an outcome. Read on inside for some great tips on improving your balance and back health.
Call & schedule your appointment today! Bristol 860.585.5800 • Southington 203.272.8490 • Wallingford 203.741.9948
Activities To Improve Balance You can benefit from better cordination and balance activities at any age. A stronger, more balanced body relieves aches and pains, while improving your ability to move faster... 2.SINGLE LEG STANCE. Stand on one leg with knee slightly bent. Make sure your hips remain even. This exercise should be done near a counter or in a doorway for support. Balance for up to 1 minute using assistance as needed, repeat 3 times on each leg.
Here are some activities to improve your balance: 1.STANDING GLUTE SET . Stand with feet hip width apart and knees slightly bent. Squeeze buttocks together gently, knees should turn out a little. Do not squeeze so hard that you tilt your pelvis. Hold for 10 seconds, 10 times. Progression: Repeat this exercise standing on one leg. This exercise should be done near a counter or in a doorway for support as needed. Balance for as long as you can up to 1 minute 3 times on each leg.
Progression: Repeat single leg stance standing on a pillow or cushion to increase difficulty. VISIT A PHYSICAL THERAPIST: Physical therapy is very important to strengthening joints and learning the right exercises to improve balance. A professional can help you develop a program that plays into your strengths while increasing your ability to balance and reduce back injuries.
Experience The Benefits of Massage Therapy!
Exercise Essentials
- Essential Therapeutic Massage, LLC - Alison Barto, LMT 72 Pine St • Bristol, CT 06010 P: 203-312-4320 essentialtherapeuticmassagect.com
- Infinity Massage - Michelle Daigle, LMT 1090 Meriden-Waterbury Tnpk Plantsville, CT 06479 P: 203-250-8888 infinitymassage8.com
Heel Raise Stand while holding a chair as shown. Slowly stand on your tip toes, lifting your heels as high as you can and hold the position. Then repeat to the starting position. Repeat 6-10 times throughout the day.
Exercises copyrightof
www.simpleset.net
Call Today! Bristol 860.585.5800 • Southington 203.272.8490 • Wallingford 203.741.9948
Patient Success Spotlight “I can move with confidence and ease!” “Upon entering your session, you are always greeted with a smile by the staff. All of the attention and caring input with exercises have put me in a space of confidence and strength. I am so appreciative. I will certainly report this to my primary care physician. Whatever I could not do before, I am back to doing. I can move with confidence and ease!” - L.K.
Meet The Staff Staff Spotlight
Dr. Jennifer Brester, DPT, Cert MDT, Clinical Director
Experience & Specialties
Jennifer earned her doctorate in physical therapy in 2013 from the University of Hartford. She has been a part of our company for several years during her journey in becoming a therapist. She had an amazing opportunity to study abroad in Australia during her
• Spine utilizing Mechanical Diagnosis and Therapy, MDT • Certified Balance Specialist – Level 3 • Vestibular Rehabilitation • Sports Rehabilitation • Post-Surgical Rehabilitation
undergraduate career and is determined to make it back there one day! Jennifer completed her certification within theMcKenzie Institute for Spine and Extremities (Cert. MDT) in 2017. She is also currently the vestibular rehabilitation therapist in our Bristol location. She earned her FYZICAL Level III Vestibular training in 2018 allowing her to gain more knowledge into balance disorders and opportunities to utilize our new equipment for body weight support systems and use of vestibular goggles. Outside of work, Jennifer enjoys hiking and spending time with her family. She has just welcomed her first child in December 2018.
September Is National Fall Awareness Month!
Are you or someone you know at risk of falling? A fear of falling can keep you from being active which can result in a wide range of health problems. We can restore your confidence and mobility and keep you active. We offer both vestibular rehabilitation and balance re-training. These exciting and successful treatments for dizziness and balance disorders have helped many patients feel better and return to normal lives. At FYZICAL Therapy, our physical therapists have the vast experience and special technology for treating balance and dizziness complaints. We can help you:
Can You Find The Misspelled Word?
• Maintain your independence • Regain your freedom • Feel like yourself again • Get back to living
• Conquer your fear of falling • Feel steadier on your feet • Stop sensations of rocking or spinning • Gain more strength and energy
Call in with the location of the misspelled word somewhere in this newsletter, and you will be entered to win a prize!
FYZICAL is offering FREE 15 minute fall risk assessments for the month of September, call your local office NOW!
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