How do you maintain your posture throughout the day? Do you catch yourself slouching frequently? Do those last couple hours of the school or work day leave you hunched over and ready to leave?
Health + Fitness N E W S L E T T E R
WHY DO I HAVE POOR POSTURE AND HOW CAN I FIX IT? ALSO INSIDE What Can Physical Therapy Do For Me? Healthy Detox Recipe • What Our Patients Are Saying
N E W S L E T T E R
WHY DO I HAVE POOR POSTURE AND HOW CAN I FIX IT?
slump when we feel drained because our bodies (quite literally) get tired of holding us up. Poor posture leads to excessive strain on your joints, muscles, tendons, and ligaments. Italsoweakensmanyof thecoremuscles thatareneeded inorder to keep you upright and healthy. Posture changes occur over time and most people don’t pay attention to them until they begin to notice aches and pains. BUT I EXERCISE – SHOULDN’T THIS HELP? Even if you exercise regularly, it is possible that there are still a few weak muscles contributing to your posture that you may not even realize. The muscles inyourshoulders,back,abdomen,buttocks,andpelvicfloorallplay an important role in your posture. If even one of these is weak, your core will be affected, and your posture may suffer. Yourbody isdesignedtoalignperfectly, inordertoallow forpropermovement of the muscles, breathing, and blood circulation. If poor posture continues, it can eventually lead to chronic conditions as you age.
Howdoyoumaintainyourposture throughout theday?Doyoucatchyourself slouching frequently? Do those last couple hours of the school or work day leave you hunched over and ready to leave? Ifyouareexperiencingachesandpains,especially inyourneckorback,poor posture is probably to blame. Fortunately, posture can be improved with the helpofphysicaltherapy.ContactSports&OrthoTherapyServicestodayto learn moreabouthowwecan improveyourpostureand leadapain-free,active life! HOW DID MY POSTURE BECOME POOR? According to the American Physical Therapy Association, “posture is the alignment and positioning of the body in relation to gravity, center of mass, or base of support.” Poor posture isn’t anything to be embarrassed about - very few people have perfect posture, and most people partake in bad posture habits in one way or another. We become so wrapped up in whatever tasks we are doing that we forget to think about the way our bodies are positioned. Improper posture isn’t due to laziness or apathy; rather, it generally has something to do with a physical weakness within our bodies. We slouch and
IF YOU THINK YOU COULD BENEFIT FROM PHYSICAL THERAPY, VISIT MYSPORTSPT.COM TODAY!
W H A T C A N P H Y S I C A L T H E R A P Y D O F O R M E ?
Physical therapy is a great way to regain normal posture. Our physical therapists are experts in movement, and they are great resources to have when trying to achieve your physical performance goals. They will aid you in the improvement of your balance, stability, flexibility, and mobility, all of which will positively affect your posture. At your initial evaluation, your physical therapist will perform functional testing in order to identify which weakened areas of your body are causing your back pain. Afterward, they will create a customized treatment plan, tailored to your specific needs. Treatment plans typically include manual therapy and targeted exercises to alleviate pain and regain proper function. In fact, in a study published by the National Institutes of Health, exercise for postural improvement was proven to be successful, both in enhancing posture and improving pain among patients. Titled, “Effect of an exercise program for posture correction on musculoskeletal pain,” this study followed 88 patients through their exercise program. By simply incorporating 20 exercise sessions into their daily schedule 3 times a week for 8 weeks, these patients reported “lower [pain levels] after the exercise program than before the program, and significant differences in pain levels were noted in
the shoulders, middle back, and lower back.” Results also concluded significant improvement in posture, especially during sedentary work. In addition to manual therapy and exercise sessions, other treatments and modalities may be added to your treatment plan as your physical therapist deems fit. This will all focus on improving your posture, increasing strength, and (most importantly) relieving pain. HOW CAN I GET STARTED? If you are experiencing back pain, your posture may be to blame. Fortunately, Sports&OrthoTherapyServices isready tohelpyoubeginyour journey toward long-lasting pain relief. Find out for yourself why physical therapy is one of the most effective ways to address your posture issues and corresponding back pain, so you can start on the road to recovery. Contact our office today to schedule a consultation, and figure out how physical therapy can help make you “posture perfect!”
If you’re suffering from shoulder pain, call 301.989.9040 totalkwithyourphysicaltherapist today and schedule your appointment!
Sources https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499985/ http://guidetoptpractice.apta.org/content/1/SEC23.extract
H E A L T H Y R E C I P E CHOCOLATE SHAMROCK SHAKE
Ingredients •
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scant 1/8 tsp salt
2/3 cup milk of choice
1/8 - 1/4 tsp pure peppermint extract sweetener of choice, (as desired) chocolate chips, (optional)
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1/3 cup canned coconut milk, or creamer 1 frozen banana (or sub 2/3 cup frozen coconut meat) 2 1/2 tsp cocoa or cacao powder
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Instructions Using a blender, blend all ingredients until completely smooth. Pour into a glass, and enjoy! Feel free to experiment by adding 1 tsp of instant coffee to make a frappe, or use a non-frozen banana and heat ingredients on stove top to make Shamrock Hot Chocolate!
W H A T O U R P A T I E N T S A R E S A Y I N G :
“Bob Grossman is an excellent physical therapist , who has greatly enhanced my recovery from a partial rotator cuff injury and spine surgery.” - Arlen B. “I am grateful for Monique and the entire team at SPORTS. Monique led my physical therapy to recover from an injury with a very friendly, informed and attentive approach . Always pleasant, Barbara and her team made it easy to schedule appointments.” - Kevin S. “ Great experience! Friendly and professional staff! Will definitely be back!” - Jackie & Paul D.
When we remodeled our facility, we endeavored to develop a clinic which is open and inviting. The color scheme and art work were included to encourage a safe-healing environment. Besides being beautiful it is extremely functional with 3200 square feet of clinical treatment area.
1. Limit your time outdoors. Each spring, trees release billions of tiny pollen grains into the air. When you breathe them into your nose and lungs, they can trigger an allergic reaction. Staying inside can help, especially on windy days and during the early morning hours, when pollen counts are highest. 2. Get natural relief. Some herbal remedies may help stave off allergy symptoms. More research is needed, but an extract from a shrub called butterbur shows promise. Biminne, a Chinese herbal formula with ingredients like ginkgo biloba and Chinese skullcap, may also help. One study found that people who took biminne five times a day for 12 weeks still felt the benefits a year later. 3. Tweak your home. Simple changes make a difference. Shut all windows to keep out pollen. Use an air conditioner to cool your home instead of a fan, which draws in air from outside. Take off your shoes at the door and ask guests to do the same. That keeps allergens outside. Finally, don’t allow guests, or yourself, to smoke inside the home. It can make allergy symptoms worse. If you or someone you live with smokes, now is a good time to quit. N A T U R A L W A Y S T O B E A T S P R I N G A L L E R G I E S
HAS YOUR PA I N COME BACK?
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Feel free to call us and ask to speak to your therapist.
Your therapist can discuss with you why your pain is bothering you again and what you might do about it at home. If further assessment is warranted, your therapist might recommend you come in for an appointment. WE ’ RE HERE TO HE LP YOU WI TH : • Low Back & Neck Pain • Hip, Knee, & Leg Pain • Hand, Arm, & Shoulder Pain
E X E R C I S E E S S E N T I A L S
Postural Correction Exercise Many people sit for hours hunched over a computer. We recommend taking regular breaks. Try this exercise during a break to reverse the flexed posturing and strengthen the back muscles. Sit up straight with arms at your side and thumbs pointing up. Gently tuck chin in to lengthen spine while hold belly tight without holding your breath. Then squeeze the shoulder blades together while lifting arms to about 45 degrees away from your body still at your side. Hold for 5 seconds and repeat 10 times.
• Post-surgical Rehab • Balance Problems • Vestibular & Neurological Disorders • Headaches
Manypatientsbenefit from thisexercise,andwehope ithelps you, too! However, if it is not met with a good outcome rapidly, please do not continue to perform the exercise. To get an individualized exercise program for your specific problem, it is best to see a SP.OR.T.S. physical therapist to perform an evaluation at which time a more focused approach will really make a difference.
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