How do you maintain your posture throughout the day? Do you catch yourself slouching frequently? Do those last couple hours of the school or workday leave you hunched over and ready to leave? If you are experiencing aches and pains, especially in your neck or back, poor posture is probably to blame. Fortunately, posture can be improved with the help of physical therapy.
NEWS L E T T ER
QUICK & EASY IMPROVEMENTS YOU CAN MAKE FOR YOUR POSTURE!
INSIDE: • What Can Physical Therapy Do for Me? • Improve Your Posture at HOME! • Immunity Boosting Recipe: • Green Goddess Soup
NOW AVAILABLE: TELEHEALTH & E-VISITS Details Inside >
NEWS L E T T ER
INSIDE:
• What Can PHYSICAL THERAPY Do for Me? • Improve Your Posture at HOME! • PATIENT
Quick & Easy Improvements You Can Make for Your Posture
SUCCESS STORY
• IMMUNITY BOOSTING
RECIPE: Green Goddess Soup
Why Do I Have Poor Posture and How Can I Fix It? How do you maintain your posture throughout the day? Do you catch yourself slouching frequently? Do those last couple hours of the school or workday leave you hunched over and ready to leave? If you are experiencing aches and pains, especially in your neck or back, poor posture is probably to blame. Fortunately, posture can be improved with the help of physical therapy. Contact FYZICAL Arkansas today to learn more about how we can improve your posture and lead a pain-free, active life! How Did My Posture Become Poor? According to the American Physical Therapy Association, “posture is the alignment and positioning of the body in relation to gravity, center of mass, or base of support.” Poor posture isn’t anything to be embarrassed 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; rather, it generally has something to do with a physical weakness within our bodies. We slouch and slumpwhen we feel drained because our bodies (quite literally) get tired of holding us up. Poor posture leads to excessive strain on your joints, muscles, tendons, and ligaments. It alsoweakens many of the core muscles that are needed in order to keep you upright and healthy. Posture changes occur over time and most people don’t pay attention to them until they begin to notice aches and pains. But I Exercise – Shouldn’t This Help? Even if you exercise regularly, it is possible that there are still a fewweakmuscles contributing to your posture that you may not even realize. The muscles in your shoulders, back, abdomen, buttocks, and pelvic floor all play an important role in your posture. If even one of these is weak, your core will be affected, and your posture may suffer. Your body is designed to align perfectly, in order to allow for proper movement of the muscles, breathing, and blood circulation. If poor posture continues, it can eventually lead to chronic conditions as you age.
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We are here for you, even for just a short consult! If you can’t make it to the clinic, virtual Telehealth and E-visits can help! Both are also covered by your insurance. Call us at (479)855-9348 to schedule your appointment!
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What Can Physical Therapy Do for Me?
Physical therapy is a great way to regain normal posture. Our physical therapists are experts in movement, 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. At your initial evaluation, your physical therapist will perform functional testing and diagnostic imaging in order to identify which weakened areas of your body are causing your back pain. Afterward, they will create a customized treatment plan, tailored to your specific needs. Treatment plans typically include manual therapy and targeted exercises to alleviate pain and regain proper function. In fact, in a study published by the National Institutes of Health, exercise for postural improvement was proven to be successful, both in enhancing posture and improving pain among patients. Titled, “Effect of an exercise program for posture correction on musculoskeletal pain,” this study followed 88 patients through their exercise program. By simply incorporating 20 exercise sessions into their daily schedule 3 times a week for 8 weeks, these patients reported: “lower [pain levels] after the exercise program than before the program, and significant differences in pain levels were noted in the shoulders, middle back, and lower back.” Results also concluded significant improvement in posture, especially during sedentary work. In addition to manual therapy and exercise sessions, other treatments and modalities may be added to your treatment plan as your physical therapist deems fit. This will all focus on improving your posture, increasing strength, and (most importantly) relieving pain.
How Can I Get Started? If you are experiencing back pain, your posture may be to blame. Fortunately, FYZICAL Arkansas is ready to help you begin your journey toward long-lasting pain relief. Find out for yourself why physical therapy is one of the most effective ways to address your posture issues and corresponding back pain, so you can start on the road to recovery. Contact our office today to schedule a consultation, and figure out how physical therapy can help make you “posture perfect!” Sources: www.ncbi.nlm.nih.gov/pmc/articles/PMC4499985/ guidetoptpractice.apta.org/content/1/SEC23.extract IMMUNITY BOOSTING RECIPE Green Goddess Soup
DIRECTIONS
Mix all ingredients (except those for the garnish) together using a high speed blender. Heat over stovetop until steaming hot. To serve, pour into a bowl and garnish with broccoli florets, a swirl of yogurt, and chia seeds.
INGREDIENTS
• Salt & pepper to taste • Squeeze of fresh lemon or lime juice For Garnish: • broccoli florets, lightly steamed • 1/4 cup Greek yogurt, thinned with milk • Chia seeds
• 3 cups baby spinach or super greens blend • 1 clove whole peeled garlic • 2 tbsp fresh ginger, sliced • 1/4 tsp cayenne pepper • 1/4 tsp ground turmeric • 1/4 tsp wasabi powder (optional) • 1 cup chicken or vegetable broth • 1/2 cup coconut milk
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Improve Your Posture at HOME!
Child’s Pose Stretches the spine, glutes, and hamstrings and releases tension in the lower back and neck. Kneel on the floor, making a right angle with your back and legs. While sinking your hips backwards toward your feet, walk your hands forward far as you can. Gently place your forehead on the floor or turn your head to one side while keeping your arms extended. Relax in this pose for up to 5 minutes while breathing deeply.
Sitting Posture Helps restore proper sitting posture. Sitting on a sturdy chair, scoot your hips forward with feet flat on the floor. Tip your pelvis slightly forward. Straighten your spine; your ears, shoulders, and hips will be in line. Draw your shoulder blades gently back and tuck your chin. Stretch up tall; imagine a string attached to the top of your head, pulling you up to your full height. Try to maintain this posture. Pro Tip: Set an alarm to remind yourself every 30 minutes to return to correct sitting posture.
Exercises copyright of
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
Patient Success Story DEEP TISSUE LASER THERAPY SAFE • EFFECTIVE • DRUG - FREE • PAIN RELIEF
RELIEF FOR:
• Back Pain • Neck Pain • Shoulder Pain
• Foot Pain • Knee Pain • Post-surgery
“I can walk perfectly. I can bear weight evenly between both feet and I have no pain!” “I sprained my ankle just walking in a parking lot and a rock made me trip up. My left foot was in severe pain and I could not fully bear weight on my left foot. After therapy with Stewart and the team, I can walk perfectly. I can bear weight evenly between both feet and I have no pain! I am blessed and thrilled!” – L. L.
TREATMENTS FEEL GOOD Laser therapy creates little to no sensation or it can create a gentle, warm sensation. TREATMENTS ARE FAST With LightForce lasers, treatments are quick— usually 5-12 minutes depending on the size, depth, and acuteness of the condition being treated.
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