Newsletter by Outpatient Physical Therapy
NEWSLETTER CORRECT YOUR POSTURE TO IMPROVE YOUR PERFORMANCE!
www.outpatientpt.com
NEWSLETTER
INSIDE: What Can I Do About My Poor Posture?
Could Posture Be The Reason For Your Aches & Pains? Discover Relief Through Improved Posture
Doyousuffer fromdailyor recurrentaches and pains? If so, your posture may be the culprit. Just think about the number of hours a day we spend staring at a computerscreen,hunchedoverourdesks, or staring at our phones.That creates a lot ofstresson theneckandback,especially if you are slouched, titled forward, or looking down for prolonged periods of time. How does poor posture affect me? Changes to your posture can negatively affectyourbody,andyoumayfindyourself experiencing some of the following symptoms: • If your posture contains a forward head tilt– This forward-head posture creates a strain on the neck, which can result in neck pain, shoulder pain, arm pain, chronic headaches, and lower back pain. Tiltingyourhead forward for longperiods of time shortens the muscles in the back of the neck, and can result in soreness throughout multiple parts of your body. • If your posture contains slouching of the mid-back – If you slouch the middle of your back, you can drive your head forward and alter the way your ribs naturally align. By doing this, you may experience pain in the slouched region of the mid-back, in addition to pain in the neck. If this is your average standing posture, it is important to seek physical Packages: Performance Training 4 Sessions: $280 ($70ea) 8 Sessions: $520 ($65ea) 12 Sessions: $720 ($60ea) Endurance, Strength, Speed or Tactical 1 Session: $75, Buddy Session: $65ea
therapy treatment rightaway–over time, standing likethisdayafterdaymaycause internal issues, as it creates pressure on your lungs, heart, and digestive system. • If your posture includes sitting for long periods of time – When you sit for prolonged periods of time, the muscles in your hips and legs will stiffen. When these muscles become stiff, they tighten and will pull on the lower back, causing pain. The joints also lose their range of motion, which can cause soreness or achiness in the hips, legs, and back, and can create issues with your gait. The way in which you walk can also have an effect on your posture. When you have improper posture, your center of gravity changes. This can cause your balance to decline, which can cause pain when walking, thus creating a vicious cycle of overcompensation and pain. The most common symptom of poor posture is lower back pain, although pain can be present in other parts of the body, as well. The back muscles constantly contract to keep you upright, and they overcompensate when you slouch or hunch over. Over a period of time, constant poor posture can create an unusual amount of wear and tear on the lower back, which can increase the risk of arthritis in the spine.
Sports Performance Training
Sports Performance Training
www.outpatientpt.com The Athletic Performance programs are designed to be FUN and challenging, with specific movements that teach our kids the skills and disciplines that they can use in
It can be difficult to correct poor posture, but there are a few steps you can take on your own to try and help: 1. Sit properly. – If you are at a desk for extended periods of the day, make sure your stance is okay. Sit upright, place your feet flat on the floor, and try not to cross your legs. Make sure there is a small gap between the back of your knees and the chair. Having a chair with strong back support and padding is also recommended for making your upright position more comfortable. 2. Take stretch breaks. – If you are an office worker, it is not secret that most of the day is spent with limited levels of mobility. It is important to make sure that you get up every 30 minutes or so, and take a small walk, at least for a minute or two. This will help in loosening up your muscles and joints, as well as initiating a stronger blood flow. 3. Exercise. – Exercise is incredibly important, especially if your job produces several hours of inactivity. When you exercise, you are stretching and strengthening certain muscles of your body, including problem areas such as your neck and back. Taking even a small amount of time to walk or jog around the neighborhood every day can highly improve your overall gait. 4. Set up your office properly. – If you work from an office all day, it is important to have a proper ergonomic setup. Make sure that you are at a proper height with your desk chair and computer, so you don’t have to slouch or lean forward. Additionally, make sure your chair has the proper lumbar support needed to help you sit straight while you’re working. These simple steps can help tremendously with your overall posture. What Can I Do About My Poor Posture?
How can physical therapy help? If these at-home treatments don’t work, it is important to consult help from a physical therapist. Simply standing up straight is a fight against gravity, and if you have been standing the wrong way for several years, it may be difficult to change it on your own. However, physical therapists are dedicated to getting you on back on track to a pain free, and risk free life. They will evaluate your posture and gait to determine the best treatments necessary for you, and then they will create a treatment plan unique for your needs. They can improve your posture, eliminate your pain, and get you back to doing the activities you love to do. If you are experiencing pain, and you think it may be a result of your posture, give us a call today. We will help you get back to a comfortable posture with just a few sessions.
Call today to understand how you can remain active and find pain relief.
www.outpatientpt.com
8 Convenient Locations To Serve You! Covington
Auburn 701 M St NE, Suite 102 Auburn, Washington 98002 Phone: (253) 833-8766 Fax: (253) 833-6748
Maple Valley 26837 Maple Valley-Black Diamond Road SE, Suite 200 Maple Valley, Washington 98038 Phone: (425) 413-4425 Fax: (425) 413-4429
Kent 8009 S. 180th Street, Suite 112
16720 SE 271st St, Suite 200 Covington, Washington 98042 Phone: (253) 630-5808 Fax: (253) 630-6438
Kent, Washington 98032 Phone: (425) 226-7827 Fax: (425) 251-5757
Fun & Games SUDOKU
The object is to place the numbers 1 to 9 in the empty squares so that each row, each column and each 3x3 box contains the same number only once.
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Spinach & Egg Sweet Potato Toast Healthy Living Starts With Healthy Eating Ingredients • 1 large slice sweet potato ( ¼ inch thick) • ⅓ cup cooked spinach Directions Toast sweet potato in a toaster or toaster oven until just cooked through and starting to brown, 12 to 15 minutes. Top with spinach, egg, chives and hot sauce. • 1 large egg, fried or poached • ½ teaspoon sliced fresh chives • ½ teaspoon hot sauce
OPT In The Community
www.outpatientpt.com
Renton 3901 NE 4th St. Ste 112 Renton, WA 98056 Phone: (425)616-3841 Fax: (425)390-7425
Puyallup 2930 S Meridian Suite 120 Puyallup, Washington 98373 Phone: (253) 445-2733 Fax: (253) 445-2399
Kent East Hill 13106 SE 240th Street, Suite 103
Covington Satellite 27005 168th Pl SE, Suite 200 Covington, Washington 98042 Phone: (253) 639-4788 Fax: (253) 639-4789
Kent, Washington 98031 Phone: (253) 631-1933 Fax: (253) 631-2094
Print sudoku http://1sudoku.com
Who Do You Know That Needs Our Help? • Move without pain • Bend and move freely • Balance confidently & securely • Sit for long periods comfortably • Walk for long distances • Live an active and healthy lifestyle Do You Have Friends Or Family Unable To Do The Following:
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26837 Maple Valley-Black Diamond Road SE, Suite 200 Maple Valley, Washington 98038
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PRONE ON ELBOWS Lying face down, slowly raise up and prop yourself up on your elbows. Look forward, and hold for ten seconds. Repeat 8 times. Stretches Back
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
BETTER FASTER STRONGER
Packages: Performance Training Packages: Performance Trai ing
Endurance, Strength, Speed or Tactical 1 Session: $75, Buddy Session: $65ea Endurance, Strength, Sp ed or Tactical 1 Se sion: $75, Bu dy Se sion: $65ea
4 Sessions: $280 ($70ea) 8 Sessions: $520 ($65ea) 12 Sessions: $720 ($60ea) 4 Se sions: $280 ($70ea) 8 Se sions: $520 ($65ea) 12 Se sions: $720 ($60ea)
Sports Performance Training Sports Performance Training
Get Started Today! Call 425-413-4425 or email Hhumbyrd@outpatientpt.com coordination, focus, core strength, proper cool down, sports specific stretching, injury prevention and the importance of good nutrition. FREE Consultation! Get Started Today! Call 425-413- 425 or email Hhumbyrd outpatientpt.com and age a propriate focusing on all aspects of athleticism, proper warm up, sp ed, (ru ing mechanics), first step quickness, ag lity, strength, power, sports spec fi cond tio ing, balance, c ordination, focus, core strength, proper c ol down, sport spec fic stretching, injury prevention and the importance of g od nutr tion. FR E Consultation! The Athletic Performance programs are designed to be FUN and challenging, with specific movements that teach our kids the skills and disciplines that they can use in their chosen sport and in life. The sessions provide the kids with friendly competition to challenge them as they work hard to improve. The physical movements are sport and age appropriate focusing on all aspects of athleticism, proper warm up, speed, (running mechanics), first step quickness, agility, strength, power, sports specific conditioning, balance, The Athletic Performance programs are designed to be FUN and challenging, with spec fic movements tha teach our kids the skills and disciplines tha they can use in their chosen sport and in life. The sessions provide the kids with friendly compe tion to challenge them as they work hard to improve. The physical movements are sport
Howie Humbyrd Sports Performance Specialist, LAT/ATC, CSCS Howie Humbyrd Sports Performance Specialist, LAT/ATC, CSCS
Howie has been an athlete all his life, football, baseball, wrestling, soccer, motocross, and competitive softball. Howie Graduated from Eastern Washington University with a B.S. in Sports Medicine, and a B.S. in Exercise Science, with Minors in Health and Psychology. Howie has b en an athl te all his life, f otball, baseball, wrestling, so cer, motocro s, and compe tive softball. Howie Graduated from Eastern Washington University with a B.S. in Sports Med cine, and a B.S. in Exercise Science, with Minors in Health and Psych logy.
Massage Therapy Visit one of our Licensed Massage Therapists at a great low price! $ 75 $ 60 $ 50
per visit
per visit
Single Visit
Four Visits $240 Total
Eight Visits $400 Total
8 Convenient Locations To Serve You!
Puyallup 2930 S Meridian STE 120, Puyallup, Washington 98373 Phone: (253) 445-2733 Fax: (253) 445-2399 Renton 3901 NE 4th St. Ste 112 Renton, WA 98056 Phone: (425)616-3841 Fax: (425)390-7425
Kent East Hill 13106 SE 240th Street, Ste 103 Kent, WA 98031 Phone: (253) 631-1933 Fax: (253) 631-2094 Maple Valley 26837 Maple Valley-Black Diamond Road SE, Suite 200 Maple Valley, Washington 98038 Phone: (425) 413-4425 Fax: (425) 413-4429
Covington Satellite 27005 168th Pl SE, Suite 200 Covington, Washington 98042 Phone: (253) 639-4788 Fax: (253) 639-4789 Kent 8009 S. 180th Street, Suite 112
Auburn 701 M St NE, Suite 102 Auburn, Washington 98002 Phone: (253) 833-8766 Fax: (253) 833-6748 Covington 16720 SE 271st St, Suite 200 Covington, Washington 98042 Phone: (253) 630-5808 Fax: (253) 630-6438
Kent, Washington 98032 Phone: (425) 226-7827 Fax: (425) 251-5757
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