Health & Wellness Newsletter by Valley Rehab Center
Health &Wellness The Newsletter About Your Health And Caring For Your Body
CORRECT YOUR POSTURE FOR A MORE COMFORTABLE LIFE!
INSIDE: • Correct Your Posture for a More Comfortable Life! • Improving Your Posture • Relieve Back Pain In Minutes • Patient Success Spotlight
www.valleyrehabcenterbellaire.com Infrared light and Class IV laser are highly effective treatments for arthritis and our clinic specializes in these modalities for arthritic joints.
Health & Wellness The Newsletter About Your Health And Caring For Your Body
CORRECT YOUR POSTURE FOR A MORE COMFORTABLE LIFE!
Dear Valued Client,
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 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. It also weakens many of the core muscles that are needed in order 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. 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 in your shoulders, back, abdomen, buttocks, and pelvic floor all play an important role in your posture. If even one of these is weak, your core will be affected, and your posture may suffer. Yourbody isdesigned toalignperfectly, inorder toallow forpropermovement of the muscles, breathing, and blood circulation. If poor posture continues, it can eventually lead to chronic conditions as you age.
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? If you are experiencing aches and pains, especially in your neck or back, poor posture is probably to blame. Fortunately, posture can be improved with the help of physical therapy. Call us today to learn more about how you can improve your posture and lead a pain-free, active life! The 3 curves of your spine: Your spine has 3 curves, which provide support and flexibility, in addition to protecting the nerves running up and down your spine. Your neck and lower back should be gently curved in, while your upper back should be slightly curved out. When you slouch, the spine in your neck and lower back actually becomes straighter, while the upper back becomes excessively curved.This produces a forward-head posture and humped upper back. If your abdominal muscles are weak, you may also experience an excessive arch in your lower back. Common postural issues: Poor posture isn’t anything to be embarrassed about - very few people have perfect posture, and most people partake THERESA PALKOVIC PT
www.valleyrehabcenterbellaire.com
IMPROVING YOUR POSTURE
Our physical therapists are experts in evaluating posture and movement. By pinpointing the source of your aches and pains, we can develop a plan for you that will return you to an ideal posture and quickly relieve your pain. In fact, physical therapy has been proven as one of the most successful methods for improving posture. According to a study published by the National Institutes of Health, titled, “Evidence-based protocol for structural rehabilitation of the spine and posture,” the method of structural rehabilitation has a strong efficacy for back pain, neck pain, and postural improvement. Physical therapists have found success in using their methods to treat postural issues, as well as the chronic conditions that may develop as a result. Physical therapists are movement experts 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. 3 simple tips: Physical therapy treatments will yield the best results when focusing on improving your posture. However, there are some simple tips you can use on your own when standing, sitting, or bending in your daily life:
2. Sitting. Sit all the way back in your chair so you feel your lower back against the back rest. Avoid prolonged sitting on soft couches when watching TV, as this causes excessive slouching. Try to keep your feet flat on the floor and angle your chair so that your knees are slightly lower than your hips. Try using a small rolled-up towel for your lower back if you need more support while sitting. If you work at a computer, make sure that your keyboard and mouse are slightly lower than the level of your elbow. You may need to adjust your seat higher to make this happen. 3. Bending. Most back injuries occur when bending and twisting at the same time. When you need to bend down to get something from a low surface, make sure you squat, and keep your abdominals tight as you do so. In addition, if you are lifting something, get your body as close as possible to what you are lifting. Try having one leg forward to use your legs more to lift, rather than your back. Contactus forassistance: Aspartofyourphysical therapy treatment,wecan teach youproperposture,bending,and lifting techniques toprotectyourbody from future injuries and make sure you stay healthy for the long-haul. Contact Valley Rehab Center today to learn more about how we can help you live pain-free!
1. Standing. Stand facing a mirror. Look at your shoulders - does one seem higher than the other? Look at your neck - does it tilt to one side or stick forward?
Pretend that an imaginary string is pulling gently through the top of your head. Notice how your posture improves automatically when you try to be taller? Keep your abdominals slightly contracted to maintain this posture. When walking, make sure that your arms are moving comfortably back and forth, feeling the rotation through your torso.
SOMETHING SPECIAL TO SAY THANK YOU!
Relieve Back Pain In Minutes Try this movement if you are experiencing back pain.
Stretches Lower Back
www.simpleset.net
DEEP TISSUE LASER THERAPY
STANDING EXTENSIONS While standing, place your hands on your hips and lean back to arch your back.
ASK ABOUT LASER THERAPY TODAY DRUGFREE |NON-INVASIVE |PAINRELIEF
Infrared light and Class IV laser are highly effective treatments for arthritis and our clinic
specializes in these modalities for arthritic joints. To show our thanks to our loyal customers, we want to give you AND a friend $25 off one of our laser packages! Call our office today at 740-325-1120 to receive this discount and get back to feeling great again!
Call Today to Schedule a Screen!
CALL TODAY! (740) 325-1120
Valley Rehab Center T-Shirt Contest!
Patient Success Spotlight
“I am sleeping on my shoulder and am able to use my arm.”
COME TO YOUR APPOINTMENT OR JUST STOP BY IN YOUR VALLEY REHAB CENTER T-SHIRT TO BE ENTERED INTO A DRAWING FOR A FREE GIFT-CARD! EVERY TIME YOU COME, YOUR NAME GETS ENTERED!
“Before starting therapy, I had shoulder pain that was hard to use and sleep on. Now, I am sleeping on my shoulder and am able to use my arm as needed.” - J.A. Take Care of Your Aches and Pains Before It’s Too Late.
Last month’s T-Shirt Contest Winner was Khylar Lahna! Khylar will receive a FREE Steak ‘N Shake Gift Card!
YOUR HEALTH IN MIND! COVID-19 VIRUS UPDATE The staff at Valley Rehab Center is focused on keeping our equipment and facilities clean for you. To help prevent the spread of COVID-19, we want to also encourage our patients to help prevent the spread of coronavirus by:
HEALTHE HABITS FOR LIVING COMING SOON!
Are you tired of feeling exhausted and sluggish all the time? Want to lose weight but just can’t get motivated? Back pain, hip pain , knee pain weighing you down? Well, we have a solution-HEALTHE HABITS FOR LIVING!!! This program is designed for clients who have nagging pain everyday, who have high blood pressure or diabetes, or who want to lose weight but just can’t seem to. The program includes weekly classes on nutrition, stress management, delaying disease processes, relaxation and mindfulness. It combines education and group support with individual or group exercise to help you transform your lifestyle. Our first 12 week program will begin the week of April 20, 2020 and end the week of June 22, 2020. In some cases insurance may cover the cost! Be one of the first 10 to register and receive a 20% discount! Call today to get details and reserve your spot! 740-325-1120.
CLEANING HANDS OFTEN
AVOID TOUCHING YOUR FACE WITH UNWASHED HANDS
STAYING HOME IF YOU ARE SICK
If you are feeling sick, we ask that you stay home and contact us to reschedule your appointment. Thank you!
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