Our Monthly Newsletter
2023
THE
HEALTHY LIVING NEWSLETTER
STRENGTHEN YOUR CORE FOR SUMMER FUN
INSIDE OUR NEWSLETTER: • Strengthen Your Core With Physical Therapy • Healthy Recipe • Patient Success Spotlight • How We Can Help Strengthen Your Core
2023
THE
HEALTHY LIVING NEWSLETTER
STRENGTHEN YOUR CORE WITH PHYSICAL THERAPY
Have you noticed that your back pain seems to make standing upright more difficult, that you don’t feel as balanced as you once used to? Believe it or not, these are all signs of core muscle weakness. At FYZICAL, our physical therapists can help you figure out if your core is weak, and more importantly, how to get it strong again! Your core muscles help you do a lot – from sitting, walking, and getting up and down from chairs. If your core muscles are weak, they may be affecting your function and possibly your pain levels. Our team of physical therapists can assess your core and determine if it is affecting your daily activities. With proper guidance, you can learn how to get strong and engage your muscles the way they were designed to move! Contact FYZICAL today to figure out how we can help you strengthen your core muscles and improve your overall health. What are the core muscles? When most people think of core muscles, they immediately think of the abdominals. However, the muscles of the core
comprises the lower back, hip, pelvis, pelvic floor, and even the diaphragm muscle. The muscles that make up your core are designed to help stabilize your body, support your posture, and allow your skeleton to move appropriately. When any of the muscles within that group become weak, your trunk experiences instability, which makes it difficult for your body to function correctly. The stability of the trunk plays a role in maintaining an upright posture and helping to change positions when sitting, standing, and walking. Core strength is also essential in sports performances, allowing the body to balance and control movements while running, jumping, and sustaining contact. Significant weakness in the core will often lead to compensations and straining different body areas, most commonly the back and neck muscles. As a result, this leads to undesirable consequences, such as poor posture, fatigue, or pain. (continued inside)
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(continued from outside) Our licensed physical therapists will conduct a physical evaluation to determine where the weakness is rooted and what muscles must be strengthened to correct it. Whether you feel pain in your back, neck, shoulders, or legs, we will thoroughly analyze your posture, movement, and strength, to pinpoint precisely what is causing your pain. From there, we will create an individualized treatment plan for you based on your specific needs, aimed at strengthening your core, improving your posture, and alleviating pain. Core stability is about muscular strength and proper sensory input. This sensory input alerts the central nervous system about the movements and positions you are putting your body through. This means specific exercises designed to help your body react to different movements. Our therapists will design a program to teach you how to use your core muscles properly. We will create a strength program that focuses on core-specific exercises and progresses to multi-joint free weight exercises to train the core muscles adequately. We will provide constant feedback and allow refinement of movements to ensure the core provides optimal spinal stabilization. HOW WE CAN HELP STRENGTHEN YOUR CORE
What to expect in physical therapy When your core is strong, reactive, and mobile, it can perform at optimal levels. Our team of physical therapists will assess your particular condition to identify how your core is affecting your function. Your therapist can educate you on how your core affects your physical activity and contributes to the pain you may be experiencing. Through an individualized exercise program, you can reduce your pain, prevent the condition from worsening, and improve daily function. Contact us today to schedule an appointment At FYZICAL, our physical therapists are here to help you improve your function and relieve your pain. If you want to strengthen your core, relieve your pain, and improve your overall health, call us today to set up an appointment. Sources: https://journals.lww.com/acsm-csmr/fulltext/2008/01000/ core_stability_exercise_principles.14.aspx • https://www.ncbi.nlm. nih.gov/pmc/articles/PMC6110226/ • https://journals.lww.com/nsca- jscr/fulltext/2013/06000/systematic_review_of_core_muscle_activity_ during.29.aspx • https://www.sciencedirect.com/science/article/abs/pii/ S1350453318301152
CALL (561) 331-5508 TODAY TO SCHEDULE AN APPOINTMENT!
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www.fyzicalpbc.com | (561) 331-5508
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Patient Success Spotlight
WHAT ARE THE BEST SLEEP POSITIONS
“I recommend highly.” “These guys are truly professionals. The equipments are cleaned after each use which is peace of mind for me. The staff is knowledgeable and give ideas on how the strengthen the muscles to avoid surgery. I recommend highly.” — Veronica B.
How are you sleeping at night? Sleep is the body’s uninterrupted time to repair tissue damage, heal wounds, restore organ function, stabilize chemical imbalance, refresh areas of the brain that control mood and behavior, and improve performance. Restful sleep– and a proper sleeping position– is a critical part of maintaining good health. It’s critical that we learn to sleep in the best position for proper spinal alignment. The better shape our spine is in, the lower our chances of developing neck, pain, or shoulder pain become. The better our spinal alignment is, the better our overall posture will be during the day. Do you sleep on your back? If so, placing a small pillow under your knees can help to reduce stress and strain on your spine and support the curve in your lower back. The pillow your head is resting on should support your head and the angle of your neck and shoulders. Are you a stomach sleeper? Sleeping on your stomach can cause stress on the back because the spine can be thrown out of position. To avoid this, place a flat pillow under your stomach and pelvis area. This will keep your spine in better alignment, as will sleeping with a flat pillow under your head or without a pillow at all. Or are you a side sleeper? This is the most commonly used sleep position. And it is vital to have good neck support for all side sleepers. The thickness of the neck pillow may create muscle spasms and strain on either one or the other side of the neck, which may cause pain and headache. Roll up a soft towel and put it under a thin pillow on your preferred sleeping side to support your neck in a good alignment.
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