How is your posture? Posture is an important part of everyday life that many of us tend not to focus on – Do you slouch in your desk chair, or slump at your computer while you do work? When you stand for prolonged periods of time, do you notice your stomach sticking out a bit? These are all signs of core muscle weakness that can affect your posture and cause pain in your back or neck.
The Bulletin The Newsletter About Your Health And Caring For Your Body N O V E M B E R 2 0 1 9 The Core Of Good Health Improve Your Health By Strengthening Your Core
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N O V E M B E R 2 0 1 9
The Axcess Bulletin The Newsletter About Your Health And Caring For Your Body
Aaron Fuerst PT, DPT, CWCE, FAAOMPT
“If you have pain, you shouldn’t ignore it. We can help you feel better fast!”
The Core Of Good Health Improve Your Health By Strengthening Your Core
WHAT EXACTLY ARE THE CORE MUSCLES? Whenmostpeople thinkofcoremuscles, they immediately thinkof theabdominals. However, the core is made up of much more than that! In fact, your core muscles include your abdominal, lower back, pelvic, and gluteus muscles. The group of muscles that make up your core help with stabilizing your body, constructing your posture, and allowing your skeleton to move properly. When any of themuscleswithin thatgroupbecomeweak,yourbodyexperiencesan instability that makes it difficult for your body to function properly. As a result, you end up compensating by straining different areas of the body, most commonly the back and neck muscles. As a result, this leads to undesirable consequences, such as poor posture, fatigue, inflammation, or pain.
How is your posture? Posture is an important part of everyday life that many of us tendnot to focuson–Doyouslouch inyourdeskchair,orslumpatyourcomputer while you do work? When you stand for prolonged periods of time, do you notice your stomach sticking out a bit?These are all signs of core muscle weakness that can affect your posture and cause pain in your back or neck. Your core muscles help you do a lot – from sitting, to walking, to doing a large numberofphysicalactivities. Ifyourcoremusclesareweak,youmayunknowingly becausingsomedamage toyourbody.ContactAxcessPTtoday tofigureouthow we can help you strengthen your core muscles and improve your overall health.
QUOTE OF THE MONTH: “If you look at what you have in life, you’ll always have more. If you look at what you don’t have in life, you’ll never have enough.”-Oprah Winfrey
How Can I Strenthen My Core Muscles?
your pain tolerance and decrease your strength. Relaxing and sleeping helps your body to rejuvenate after a long day, and those hours before 12 a.m. are especially important. Exercising can help you fall asleep earlier, allowing you to wake up feeling refreshed the next day. By taking a walk for at least 30 minutes every day, you can get better sleep at night, in addition to improving your strength, flexibility, and heart health. 4. Eating nutritious meals. If you are in pain, it is incredibly important to eat the right foods. A poor diet can aggravate your pain by causing further inflammation, especially when eating processed or fried foods. Instead, make it a habit to eat vegetables, fruits, and lean protein. It is also important to drink a lot of water, as dehydration can dry out your tissues. Keep a glass of water by your desk and refill it during the day so you (and your tissues) stay hydrated. 5. Getting expert help. The best solution for your back or neck pain is to restore proper movement, strength, and coordination for maximum results. At Axcess PT our physical therapists are here to help you improve your function and relieve your pain. If you are looking to strengthen your core, relieve your pain, and improve your overall health, contact us today!
When you are experiencing pain, sometimes it is necessary to seek the assistance of a trained professional in the field of human movement. At Axcess PT, our licensed physical therapists will conduct a physical evaluation to determine where the pain is rooted and what muscles must be strengthened in order to correct it. Whether you are feeling pain in your back, neck, shoulders, or legs, we will perform a thorough analysis of your posture, movement, and strength to pinpoint exactly what is causing your pain. From there, we will create an individualized treatment plan for you based on your specific needs, aimed at strengthening your core, improving your posture, and alleviating your pain. There are also a few tips you can do on your own, either before PT treatments or in combination with them, in order to strengthen your core and relieve your pain. These include: 1. Improving 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, making adjustments as needed. 2. Avoiding injury. Make sure you know the proper way to lift, bend, and pick up objects, even if they are not heavy. It is important to lift with your legs, rather than your back. Our experts can show you proper body mechanics with everyday tasks. 3. Getting adequate rest and exercise. Every day takes a toll on your body, even if you don’t realize it. Sleep deprivation can actually worsen
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Exercise Essentials
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Improves Core Strength
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QUADRUPED ALTERNATING ARM & LEG LIFT Start on your hands and knees. Engage your lower abdominals by pulling your belly button to your spine. Slowly raise your opposite arm and leg without shifting your trunk to the side or arching your back. Return thearm and leg to thestarting position.Repeatwith theopposite arm and leg. Hold for 3-5 seconds and repeat 10 times on each side. Always consult your physical therapist or physician before starting exercises you are unsure of doing.
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Patient Success Spotlight
We can help with all kinds of aches and pains. Check out one of our other patient success stories!
Have You Had A Rough Year?
In the state of Illinois, you don’t need a doctor’s referral to choose physical therapy. Call 815.614.2100 today to treat your injury, improve your health, or resolve your chronic condition! SKIP THE DOCTOR! If you’ve met your insurance deductible, your physical therapy costs could be a little less painful. An insurance deductible is the amount of money that you must pay before your insurance company pays for your medical services. If your deductible is met, your Physical Therapy may not cost you anything. Patients with family plans or those who have had major surgeries or have a chronic illness are especially likely to have a $0 balance remaining on their out-of-pocket expenses.This means that the cost of physical therapy could be minimal or completely covered by the patient’s insurance plan. If you are close to or have met your insurance deductible for the year, then now is the time to come in for Physical Therapy! Call us today at 815.614.2100 to schedule an appointment with one of our physical therapists.
“Everything went well. I realized I just needed home exercises. Axcess PT was very helpful on what I needed!” -Ronda J.
Pumpkin Pie Slow Cooker Oatmeal Healthy Recipe
INGREDIENTS
• cooking spray, butter or coconut oil • 1 cup steel-cut oats • 2½ cups water • 1½ cups unsweetened almond milk
• 1 cup pumpkin • 3 tbsp maple syrup • 1 tsp vanilla • 1 tsp pumpkin pie spice • 1/2 tsp cinnamon • ¼ tsp salt
DIRECTIONS Coat your slow cooker with cooking spray, butter or coconut oil. Add all the ingredients into slow cooker and mix well. Cook on low for 6-8 hours. If you have a programmable slow cooker, set it to cook on low for 7 hours and then switch to warm. In the morning, give the oats a good stir as the oats will settle to the bottom. Portion into a bowl to serve and top with pecans, maple syrup and almond milk.
Source: https://www.eatingbirdfood.com/slow-cooker-pumpkin-pie-oatmeal
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