Health & Wellness Newsletter by FYZICAL Therapy & Balance Centers
Phoen i x , AZ
www.fyzical.com/phoenix
HEALTH & WELLNESS NEWSLETTER
CORRECT YOUR POSTURE FOR A MORE COMFORTABLE LIFE!
We’re Open!
ESSENTIAL BUSINESS! we are considered an
Healthy Recipe Try a delicious recipe! Patient Success Hear what our patients are saying about us! INSIDE THIS ISSUE:
Improving Your Posture Discover how physical therapy can help improve your posture.
Phoen i x , AZ
www.fyzical.com/phoenix
HEALTH & WELLNESS NEWSLETTER
CORRECT YOUR POSTURE FOR A MORE COMFORTABLE LIFE!
TELL US HOW WE DID! The best way to help a small business in the community is by leaving a Google review! Leave a review at https://tinyurl.com/yaz29hqe INSTRUCTIONS : 1. Open your smart phone to the camera app 2. Center the QR code above in the frame (this will take you directly to our Google Review Page) 3.Tell us how we did!
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, posture is probably to blame. Fortunately, posture can be improved with the help of physical therapy and relief is just a phone call away. Give us a call today to learn more about how FYZICAL’s unique approach can improve your posture, alleviate pain and help you LOVE YOUR 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. Commonpostural issues: Poor posture isn’t anything tobeembarrassed 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. Instead, it comes down to repetitive movements and postures that we are in for our daily and work activities that change how gravity interacts with our bodies. Even a slight slouch will exponentially increase the strain on the tissue in our neck and back causing muscles to fatigue and (quite literally) get tired of holding us up. Changes in our posture leads to excessive strain on your fascia, joints, muscles, tendons, and ligaments. These changes also weaken many of the core muscles that are needed in order to keep
you upright and healthy. Posture changes occur so gradual that we are rarely aware of it until something starts to hurt.
Even if you exercise regularly, if your posture is not perfect, certain muscles get weaker and others stronger, causing your body to start to fight itself just to remain upright, causing you pain. The muscles in your shoulders, back, abdomen, and buttock all play an important role in your posture, but the right exercises to correct your posture is unique to you and may require a skilled eye to correct. Your body is designed to align perfectly, in order for optimal functioning of the muscles, respiration, and circulation. If posture isn’t corrected, it can eventually lead to chronic conditions as you age. No matter what category you fall in, we have you covered! Our unique approach to myofascial release allows for pain free structural body work, couple with corrective exercises unique to you, it’s a win-win combination.
www.fyzical.com/phoenix
www.fyzical.com/phoenix
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: 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. 2. Sitting: Sit all the way back in your chair so you feel your lower back against the backrest. 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. Contact us for assistance: As part of your physical therapy treatment, we can teach you proper posture, bending, and lifting techniques to protect your body from future injuries and make sure you stay healthy for the long-haul. Contact us today to learn more about how we can help you live pain-free! REFER A FRIEND RECEIVE A GIFT! Who do you know that could benef i t from therapy? If you know someone suffering with aches and pains, refer them to FYZICAL today. Pass along this newsletter or have them call us directly for a Free Pain Consultation. If you refer a friend to our services and they become a patient, you will receive a FREE GIFT as a thank you!
HOMEMADE BLACK BEAN VEGGIE BURGERS INGREDIENTS
• 16 oz can black beans, rinsed • ½ green bell pepper, cut into 2 inch pieces • ½ onion, cut into wedges • 3 cloves garlic, peeled • 1 egg • 1 tablespoon chili powder • 1 tablespoon cumin • 1 teaspoon Thai chili sauce • ½ cup bread crumbs DIRECTIONS
If grilling, preheat an outdoor grill for high heat, and lightly oil a sheet of aluminum foil. If baking, preheat oven to 375 degrees F (190 degrees C), and lightly oil a baking sheet. In a medium bowl, mash black beans with a fork until thick and pasty. In a food processor, finely chop bell pepper, onion, and garlic. Then stir into mashed beans. In a small bowl, stir together egg, chili powder, cumin, and chili sauce. Stir the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is sticky and holds together. Divide mixture into four patties. If grilling, place patties on foil, and grill about 8 minutes on each side. If baking, place patties on baking sheet, and bake about 10 minutes on each side. Source: https://www.al lrecipes.com/recipe/85452/homemade-black-bean-veggie- burgers/?internalSource=hub%20recipe&referringId=84&referringContentType=Recipe%20 Hub&clickId=cardslot%209
CALL TODAY!
www.fyzical.com/phoenix
COULD THE WAY YOU WALK BE CAUSING YOU PAIN?
MESSAGE FROM SANDI, PT/OWNER
Night Vision Goggles?! Close, but not quite. No enemy targets here at FYZICAL…LOL! We are, however, excited to now be incorporating Infrared Video-Oculography Goggles (IVOG) to our state of the art balance and vestibular center. IVOG is an incredible technology that allows visualization of the eyes in the dark allowing for a more precise diagnosis of vestibular disorders and faster resolution of dizzy symptoms.
- Sandi, PT/Owner
For 7 out of 10 people, the way they walk (or their gait) can eventually cause them pain in their feet, ankles, knees, hips, back or neck if left uncorrected. FYZICAL ® uses the Metascan ™ system to show you what your walk looks like in a series of simple, colorful graphs.
The Metascan ™ captures your gait at 150 images per second-that’s more than 20 times faster than the human eye. This incredible speed allows Metascan ™ to pinpoint any abnormalities. Ask for your FREE gait analysis today!
PATIENT SUCCESS SPOTLIGHT
COUPON CORNER
FREE FOOTMAX CONSULTATION
I am very pleased with the results so far! “First rate facility. It was recommended by a trainer that works with cancer patients. After numerous abdominal surgeries I needed to get relief from pain due to scar tissue. I have been to other physical therapy facilities and they can not compare to the care and support I have received fromSandi, Mary, Kimberly andMolly. I am very pleased with the results so far. Thank you, Fyzical ,for your caring and expertise. Even during Covid-19 when I cannot get tomy much needed sessions, Fyzical is there. Sending e-mails and suggestions on their Facebook page. Sandi, Mary, Kimberly and Molly are always there for us.” - Linda L.
CALL TO SCHEDULE TODAY! 602-404-8012
Offer valid for the first 20 people to schedule. Expires 09-30-20
602-404-8012
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