Health & Wellness Newsletter by Physical Therapy Institute of Illinois
Health&Wellness The Newsletter About Your Health And Caring For Your Body
For many of us, sitting at a desk, computer or even lifting is a daily part of our work routine. What you may not know, is that the routine may be more harmful long-term than you can imagine. Our bodies were made to move throughout a variety of positions during the day. You Can Work Pain-Free!
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CHECK OUT OUR PHYSICIAN SPOTLIGHT SECTION INSIDE!
Dr. Jordan L. Goldstein, M.D.
Al Flores, PT, CFCE Director of Rehab
Health & Wellness The Newsletter About Your Health And Caring For Your Body
You Can Work Pain-Free!
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From sitting to walking, to squatting, your body needs frequent movement pattern changes. If you have more of a sedentary job, then the lack of variety in your positions throughout the day can be detrimental to different areas of your body. Here are some tips to help you feel your best at work, be more productive and have more energy: 1. Change your positions frequently. If you sit at a desk or even stand for prolonged periods, try to accomplish parts of your job in different positions. For example, if you sit at a computer, try to get up every 30 minutes to walk around for 1-2 minutes or do a different task. 2. Try a standing desk. Standing is far better than sitting. If your job requires you to sit at a computer for most of the day, consider a standing desk. Being able to stand for 2-3 hours a day, instead of sitting the whole time, can make a big difference in the way that you feel and the health of your spine. There are some good standing desks on the market such as varidesk.com that make it easy to transition from sitting to standing. 3. Sit correctly at your desk. When sitting, make sure that you are sitting tall, like a string is pulling through the top of your head. Your computer should be directly in front of you, instead of off to the side. It should also be at the height where the top one-third of the screen is at eye level. Furthermore, make sure
your keyboard is at the adequate height, creating about a 90-degree bend or less in your elbows. Armrests can be helpful to alleviate pressure on the shoulders when typing. 4. Vary your foot position. If your job requires you to stand for a long time, such as in retail sales, make sure that you stand with one foot slightly forward. Alternate this throughout the day. This posture engages your hip and leg muscles more to alternate pressures in the spine. 5. Watch how you bend. Many jobs require frequent bending, and in similar manners repetitively throughout the day. This may feel fine while you are doing the task, but can lead to repetitive trauma on the spinal muscles and discs. The goal is to make sure that your back is straight and you use your hips and knees to bend down to the item you are trying to get to. In addition, if you can kneel at times with one foot forward and the other back, this can help you protect your spine further. In physical therapy, not only do we alleviate aches and pains, but we also get your body moving. Part of our process is to educate you on different posture techniques to help you feel your best throughout the day and at work, because a simple improvement in the way that you move can make a big difference in the way that you feel. If you are suffering with back, neck, shoulder, hip or knee pain, give us a call today!
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HOW TO STRENGTHEN YOUR CORE MUSCLES IN 4 EASY STEPS
1. Engage your transverse abdominis
3. Mini-squats with squeezes
The transverse abdominis is a deep muscle that wraps around the lower section of your abdomen, much like a belt. The ability to actively engage this muscle helps to put your spine into better
When you do dynamic exercises you are able to work a wide variety of muscle groups together. Put a ball, such as a soccer or volleyball between your knees. If you don’t have a ball, place a rolled up pillow. Gently squeeze the ball between your knees and practice the tightening of your transverse abdominis as described above. Now, holding onto a steady surface, squat down slightly and try to feel your thighs, stomach and back working together to lower you down and push you up. Start out with 2 sets of 10 repetitions, then work your way up over a week to 3 sets of 15. 4. Alternate arms and legs If you have back pain, consult your physical therapist before trying this. Perform this exercise by laying on your stomach and lifting your right leg up and your left arm at the same time. Remember not to go into any pain with this exercise and you only need to raise your arms and legs up 2-3 inches off the floor. You will feel this contracting the muscles in your spine. Hold for 10 to 30 seconds. Now gently lower and repeat on the opposite side. Try 10 repetitions, then over the course of a week, work your way up to 2 sets of 15 repetitions. “...I can tell they truly care about my health and recovery.” “I have been very limited in my range of motion from an elbow break 6 months ago. PTII has helped me get my range back and I can tell they truly care about my health and recovery. PTII has an excellent atmosphere. I enjoy my days at Physical Therapy Institute of Illinois!” - C.M.
alignment. Begin to work this muscle, by lying on your back with your hands on your lower abdomen. Focus on relaxing all other muscles, except for drawing your lower abdominals in towards your belly button. Hold these contractions gently, but firmly for 10 seconds, then repeat 10 times. Once you get the hang of contracting your transverse abdominis lying down, begin to contract it while sitting, then standing. This is a great exercise to do any time of day. This exercise is a must for any mom, as the abdominals become stretched out during pregnancy. 2. Strengthen your hip abductors The hip abductors are on the outside of your hips and consist mainly of your gluteus medius and minimus. These muscles are easy to exercise standing up. Simply hold onto a firm surface and lift your leg out to the side for 10-15 repetitions. Feel the muscles working on the outside of the hip. Do at least 2-3 sets of 10-15 repetitions on each side.
COME BACK IN FOR A CONSULTATION! Whether you want to come in for a check-up, suffered a recent injury or you want to improve your health, you can choose the physical therapy practice you want! Come back to PTII for a consultation today!
See our physical therapists for: • Recent injury • Nagging aches and pains • Back and neck pain • Joint pain and movement problems • Walking or balance difficulties
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FOX RIVER GROVE LOCATION: 1009 IL Route 22 Suite 1 Fox River Grove, IL 60021-1998
PARK RIDGE LOCATION: 1550 North Northwest Highway Suite 120 Park Ridge, IL 60068
T 847-462-8707 F 847-462-9208
T 847-298-3079 F 847-298-4019
EXERCISE ESSENTIALS
Try these exercises to get you moving... LUMBAR EXTENSION Stand with good posture, feet shoulder width apart. Position your hands on the back of your hips. Lean back, far as you comfortably can. Hold for 30 seconds. Repeat 5 times.
Exercisescopyrightof
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PRAYER STRETCH - LATERAL While on your hands and knees in a crawl position, slowly lower your buttocks towards your feet. Also, lower your chest towards the floor as you reach out towards the side. Hold for 30 seconds. Repeat 6 times.
Strengthens The Core
Relieves Low Back Pain
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
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PATIENT SUCCESS SPOTLIGHT PHYSICIAN SPOTLIGHT
HEALTHY RECIPE
Sports Medicine. He has taught as an associate master instructor for arthroscopic surgery techniques for the Arthroscopy Association of North America in addition to publishing several peer reviewed research articles and presenting didactic lectures. Dr. Goldstein has presented advanced arthroscopic video techniques to practicing surgeons at national meetings as well. Dr. Goldstein has been recognized with hospital distinctions for his compassionate and excellence in care of patients and prides himself on having the highest standards of respect and ethics for his patients. His goal is your goal- improved function, less pain and a better quality of life. He listens to his patients and works closely with physical and occupational therapists to get the best outcomes with conservative treatment or post-operatively. Procedures such as arthroscopic rotator cuff repair of the shoulder, meniscal treatment, and ACL reconstruction of the knee are done on an outpatient basis. This minimizes post-operative pain, increases the potential for rehabilitation and can lead to a quicker recovery. Dr. Goldstein enjoys spending time with his wife and two sons. He is active in basketball, golf and especially tennis having been a national junior tennis player.
Dr. Jordan L. Goldstein, M.D. specializes in the treatment of shoulder, elbow, and knee conditions with advanced arthroscopic shoulder and knee ligament reconstructive techniques, shoulder replacement, and cartilage restoration. Dr. Goldstein promotes conservative therapy as the first option for his patients, before ever considering surgery.
A graduate of Washington University School of Medicine, Dr. Goldstein completed his orthopaedic residency at Rush University Medical Center, helping cover as the team physician for local high school and semi-professional teams. He then completed a sports fellowship at Emory University followed by 3 months of additional training in advanced shoulder reconstruction at the Florida Orthopaedic Institute. While in Atlanta, Dr. Goldstein served as assistant team physician for Emory University Baseball and Basketball as well as Georgia Tech Football, Basketball, and Baseball teams. Dr. Goldstein completed his undergraduate degree in Biological Basis of Behavior at the University of Pennsylvania, graduating magna cum laude. Dr. Goldstein is Board Certified by the American Board of Orthopaedic Surgery. He is an active member of the American Academy of Orthopaedic Surgeons and the American Orthopaedic Society for
Thank you Dr. Goldstein!
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