Remember back when your mother used to tell you that if you wouldn’t stop hunching your shoulders, they’d be stuck that way forever? An idle threat, one that barely anyone took seriously. Yet, fast forward a few decades and it turns out that mom might have been on to something, after all.
NEWSLETTER
THE AFFECT OF POSTURE ON YOUR BACK & NECK
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NEWSLETTER August 2019
THE AFFECT OF POSTURE ON YOUR BACK & NECK
Remember back when your mother used to tell you that if you wouldn’t stop hunchingyourshoulders, they’dbestuck that way forever? An idle threat, one that barely anyone took seriously. Yet, fast forward a few decades and it turns out that mom might have been on to something, after all. A poor habit of bad posture can have a lasting impact on your neck and back. The worse your posture is, the more intense your back and neck pain can become. Unfortunately, once you start experiencing neck and back pain, simply squaring your shoulders isn’t likely to be much help. Working with a physical therapist can help you to train the muscles in your back, neck and shoulders so that you can improve your posture permanently, and in doing so bring relief to your chronic neck and back pain. The Posture and Pain Connection Not all back pain is caused by poor posture, and it is true that you can have poor posture for years without feeling the consequences of that slouch right away, but in time the habit is likely to catch up with you. There are certain ways that you can tell if neck or back pain may be a result of poor posture, including:
• The pain in your back is worsened at certain times of day. For example, after you’ve spent a day at the office, or after a few hours on the couch. • Thepain frequentlystarts inyourneck and moves into your upper and lower back. Pain that seems to travel from one area of the back to another is frequently an indication of posture concerns. • The pain will subside after switching positions, such as switching from sitting to standing or vice versa. • Back or neck pain that develops soon afterachange incircumstances,such as starting a new job with a new desk chair, or getting a new car. After years of practicing poor posture, your back, shoulder and neck muscles will likely find standing or sitting with straight posture to be uncomfortable. This is because your muscles have grown accustomed to the slouching, and standing up straight will require some thorough stretching.That doesn’t mean that once you have bad posture you can never correct it.
INSIDE: The Affect of Posture on Your Back & Neck Keep Your Summer Workout SMART Free Physical Therapy Screening Who Do You Know That Needs Our Help?
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838 Scarsdale Avenue Scarsdale, New York 10583 914-722-9200 “I found that both Karn and Karl are very knowledgeable about body mechanics. I ask lots of questions, and I get scientifically sound answers. I was facing a three level spinal fusion, but I had the good fortune of trying PT instead. At the time, I felt really depressed, disabled and discouraged. I am definitely getting better, my mind is more hopeful, and I find myself doing socially engaged things, that I have not done in y ars. I plan to keep going, regardless of insurance.” - A. S. Patient Reviews 635 Commerce Street Thornwood, New York 10594 914-579-2722
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Posture Awareness
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SINGLE LEG STANCE (FORWARD) Stand with your heels up against a wall. Attempt to get your heels, buttock, shoulders and head to touch the wall at the same time. Helps you to be more aware of your overall posture.
Exercises copyright of Always consult your physical therapist or physician before starting exercises you are unsure of doing.
FREE PHYSICAL THERAPY SCREENING
(Continued from outside) TheAffect of Posture onYour Back&Neck
keep the weight close to your body. Lifting something improperly can lead to injury to your neck or back, which may make proper posture uncomfortable. What can Good Posture do for You? There are a lot of benefits of having good posture. Aside from saying goodbye to neck or back pain, improving your posture can provide several unexpected benefits to your lifestyle and personal well-being. Here are a few of the additional benefits of having good posture: • Proper posture creates quality exercise for your core and back • Improved respiratory health • Added protection for your organs, If you are experiencing chronic neck and back pain, there is a good chance that it could be related to your posture. Call your physical therapist today (Scarsdale:914-722-9200,Thornwood: 914-579-2722) or visit our website at www.nysspt.com to learn more about how you can take steps to start improving your posture today. bones, joints and muscles • Reduced risk of arthritis
Working with a physical therapist to improve your posture is a great way to overcome chronic neck and back pain. In physical therapy, you will be guided through a series of stretches and strength building exercises that can help you begin training your body to practice better posture, thereby reducing your back and neck pain. Of course, there are ways that you can improve your posture at home, as well. Here are several strategies that are typically helpful: • Try to stand tall whenever you are standing or walking. Hold your head high and square your shoulders, but more importantly work on being the tallest version of yourself. Hunching over is the leading cause of poor posture. • Use support when you sit to keep your posture correct. Lumbar support in office chairs and car seats willhelpabit, but for improved posture you may need to add additional cushioning that will help you keep your back straight. • Be mindful of how you lift heavy objects. Keep your shoulders square and your chest forward. When lifting something that is over 50 lbs it is important to take extra care. Lead with your hips and try to
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Back Pain Neck Pain Shoulder Pain
Foot Pain Knee Pain Post Surgery
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KEEP YOUR SUMMER WORKOUT SMART
it lowers your heart rate as well as core and skin temperatures. 2. Get the Dirt. Try to walk, run, or cycle on dirtorgravelpaths,sinceasphaltandconcrete tend to radiate heat and reflect the sun’s rays, making you feel hotter. Live near water? Take advantage of the breeze on even steamy days; ifpossible,startoutwiththewindatyourback, so when you’re finishing you’ll be running into a headwind, which feels cooler. 3. Cool Down with Essential Oils. Dabbing a few drops of peppermint or eucalyptus oil on the back of your neck and at your temples just before your workout provides a cooling effect andalsoopensupyournasalpassages,soyou canbreathealittleeasierwhentheair ishumid. 4. Summarize Your Intervals. To keep your fitness level up, do your regular cardio at a slightly slower pace, but add in 30-second speed bursts every three to five minutes. You’ll maintain your conditioning and burn more calories without having to go all-out the entire time.
5. Refuel with Fruit. They’re more than 80 percent water, so fruits such as grapes, watermelon, cantaloupe, and honeydew are a tasty way to replenish fluids and boost your energypost-workout.Keepthemfrozenorgrind them into a smoothie for a refreshing treat! 6. Give Yourself Time to Acclimate. Ease yourselfgently intoyourworkoutsoyourbody canadjusttotheseason’swarmtemperatures. Theacclimatizationprocess,whichstreamlines your body’s cooling and circulatory efficiency, can take between 10 to 14 days. When temperaturesclimb,reduceyourdurationand workout intensity while slowly and gradually increasing your exposure to the heat. 7. Exercise with a Buddy. Aside from being safer, having an exercise partner makes workouts more enjoyable. No one is too fit to succumb to heat exhaustion, and it can strike anyone at any time during the summer. Minimizeyourriskbybeingcarefulandpaying attentiontohowyourbodyrespondstotheheat.
Put the cool factor back into your workout routine with these tips this summer! Always remember to stay hydrated and listen to your body to avoid dehydration or stressing any muscles. 1. Adjust Your Body Temperature. Hop into a cold shower before your workout. Studies show that a pre-exercise cool down improves performance in the heat — probably because
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