Physical Therapy Newsletter by Full Potential Physical Therapy
Health & Fitness
December 2016
The Newsletter About Achieving and Maintaining Optimal Well-Being
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. 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! Call Today! 616-392-2172 A Stronger Core Means A Healthier You
www.fullpotentialpt.com
Health Tips 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!
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Insured Benefits
Feel Better, Do More & Save Money This Holiday Season!
The end of the year is approaching faster than you think. Now is the time to take advantage of unused insurance benefits. Remember, what you don’t use by the end of the year you lose.
Not sure if Physical Therapy can help? Call to schedule a Free Consult with a licensed physical therapist now and address those “aches/pains” that are slowing you down. Call Today! 616-392-2172
Patient Success Spotlight
“Everyone here is so friendly!” “I came to Physical Therapy for my neck pain that was caused by stress. I didn’t even realize I was in so much pain, I was just living with it and I thought it was normal! When I was seen by my doctor, he recommended I come here to ease the pain I was having. I knew I had to cut back on the pain relievers I was taking, but I didn’t know how. Now, I have cut back a tremendous amount since coming to therapy. I never dreaded coming here because I always knew I’d feel better after coming. Every time I came, I learned something new and I always do those things at home when I feel pain coming on. I definitely recommend people who are in pain to not live that way. I don’t have one negative thing to say about Full Potential. Every one here is so friendly and always has a smile on their face.”
-Marilyn M.
www.fullpotentialpt.com
More Patient Success!
“I am able to move my neck with no pain!”
“I now have freedom of movement!”
“I always looked forward to my sessions here!” “When I first started therapy after surgery, I was not able to do the simplest of tasks. The tasks would either cause a lot of pain or some I could not do at all. Every session here got easier for me and boosted my moral. I feel like a whole new person. The staff is filled with compassion and are great at communicating. The closeness of all the therapists with the patient actually makes therapy fun. I always looked forward to my sessions here!” -Deborah T.
“I came to Full Potential with neck pain that was causing severe migraines. It was difficult to do daily tasks that had me in positions for an extended amount of time, such as sitting at my desk or reading for more than 15 minutes. Now, since starting physical therapy I am able to move my neck with no pain. I no longer have pain in my neck that turns into an intense headache. Full Potential’s staff is very personable. They have an excellence in understanding the problem and working with me to bring healing.” -Ruth M.
“The biggest and most positive change for me since starting physical therapy has been that I am able to sleep through the night that the hip pain before physical therapy was keeping me from. I now have freedom of movement after I sit or stand. Full Potential is genuinely concerned about their patients, friendly, and professional at all levels of this organization. They have effective treatment regimens and I liked the visual/picture handouts of all the exercises.” -Judy S.
www.fullpotentialpt.com
Theracane Special Offer
Are you looking for a gift to give the person who seems to have everything? The Theracane is a wonderful gift to give this holiday, especially to that one person you have to shop for every year who has everything! Holidays can be stressful! With the Theracane, you can apply deep pressure massage to your back, neck, shoulders,legs,hips,arms,anywhereandeverywhere!Itis anexcellentselfhelptoolforaddressingmuscleknotsand triggerpoints.Bestofall,youcangiveyourselfamassage whenever you’d like. It’s a gift that keeps on giving! Get yours for $35 this holiday season!
Join Full Potential Physical Therapy as we give back to our community this holiday season! This year, we are working with Holland Rescue Mission to provide men and women with Emergency Shelter Christmas Gift Bags for the residents who will be staying in their emergency shelter on Christmas Day. To the right is a list of needed items for the shelter’s emergency bags! You may choose to bring in an entire bag ready to be brought to the mission or you can bring individual items. We ask that you have your donated items to us by December 21 in order to give us time to package each bag. *Every person to donate will be entered into our Holiday Giveaway for a chance to win a Fit Bit Alta! Give an unforgettable gift this holiday season!
MEN: • Socks –ankle/crew style, white and black (leave separate due to sizes) • Underwear—all sizes, briefs and boxers (leave separate due to sizes) • T-shirts—all sizes (leave separate due to sizes) • $20 Gift Card—Walmart, Meijer, Dollar Store (leave separate, will be passed out directly) WOMEN: • Underwear—all sizes and styles (leave separate due to sizes) • $20 Gift Card—Walmart, Meijer, Dollar Store (leave separate, will be passed out directly) • Full Size Lotion • Full Size Body Wash • Loofah • Full Size Shampoo & Conditioner • Chap Stick • Manicure/Pedicure set • Pair of Gloves—warm and sturdy
• Hat—knit style for men • Full Size Candy Bar • Pack of Gum • Hot Chocolate • Shaving Cream • Pack of Razors • Chap stick • Deodorant—full size
• Hand Lotion • Toothbrush • Toothpaste • Small Game or Puzzle Book • Devotional Book • Pens • Individual Packs of Purse Tissues • Fashion Scarf (as opposed to warm winter scarf) • Slippers or Fun Socks • Devotional Book and/or Journal • Pens • Picture Frame, Small Photo Book, or Pocket Planner Calendar
• Small Game or Puzzle • Deodorant—full size • Hand Lotion • Toothbrush/Toothpaste
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Outstanding relief for your aches... Try these simple exercises to help relieve your pain. Exercise Essentials
PELVIC TILT While lying on your back, use your stomach muscles to press your back into the floor. Hold for 30 seconds. Repeat 5 times. Good For Your Low Back
Helps With Low Back 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. Hold for 30 seconds. Repeat 8 times.
Exercisescopyrightof
www.simpleset.net
Practice News
HOLIDAY
Fit Bit Alta Stay motivated by tracking all-day activity like steps, distance, calories burned and active minutes, and get credit for your workouts with Smart Track automatic exercise rec- ognition. At night, track your sleep and set a silent alarm to wake better and get your best rest. No matter where you’re headed, the easy-to-read OLED screen keeps your goals in focus with stats, time, and call or text notifications on display.
LIKE us on Facebook 1 Entry
Donate any items listed for the Holland Rescue Mission 1 Entry
Review us on Facebook or Google+ 1 Entry
Enter to win a Fit Bit Alta! Enter to win by participating in any of the above items. You may be entered up to three times. The winner will be chosen on December 22nd.
$150 value
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286 Hoover Boulevard Holland, Michigan 49423
Hol iday Giveaway Enter to win a fit bit! F i n d o u t h o w i n s i d e
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Call Today! 616-392-2172 If you feel you are not moving like you used to, We will get you the results you deserve!
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