Health & Wellness Newsletter by ReQuest Physical Therapy
NEWSLETTER Health & Wellness Newsletter Live Life Pain-free
I became a Physical Therapist Assistant because of a strong passion I have for movement in the form of exercise and GETTING TO KNOW THE TEAM! ALPHONSO JONES, PTA
INSIDE:
•How Your Posture Affects Everything • Exercise Essentials • Patient Success Spotlight • Healthy Recipe • 3 Ways To Improve Your Posture • FREE 15 Minute Consultation
resistance training. I have been involved in some form of resistance training for 30 years. I decided becoming a therapist was the right occupation for me after I discovered how physical therapy used exercise and movement to help someone heal from an injury or as injury prevention. What I enjoy most about physical therapy is helping people feel better, physically and mentally. My advice for patients would be trust your therapist and trust the process.
OUR SERVICES
• Injury Treatment • Vestibular Fall Treatment
• Sciatica Treatment • And More!
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Live Life Pain-free
Health & Wellness Newsletter
NEWSLETTER
HOWYOUR POSTURE AFFECTS EVERYTHING
Whether you have back pain or have been suffering for a long time, seeing a physical therapist at ReQuest Physical Therapy can help you return to a more active and pain-free life. Give us a call today:
Change Your Posture, Improve Your Life How is your posture throughout the day? Do you catch yourself slouching frequently? If you suffer with aches and pains, especially in your neck, upper or lower back, poor posture is probably to blame. The proper curves of your spine Your spine has 3 curves, which provide support, flexibility and protect the nerves running up and down your spine. Your neck should have a gentle curve in, upper back slightly curved out and lower back slightly curved in. 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. In addition, weak abdominal muscles can cause an excessive arch in the lower back. Why is posture important? Your body is designed to be in good alignment allowing proper movement of the muscles, breathing, movement of blood throughout the body and digestion. Many chronic conditions are linked to poor posture and changes to the structure of the body. Just look in the mirror, is your posture the same as when you were younger?
• GAINESVILLE: (352) 373-2116 • TIOGA CENTER: (352) 692-2131
Poor posture leads to excessive strain on your joints, muscles, tendons and ligaments. It also weakens many of the core muscles that are needed to keep you upright and healthy. Posture changes occur over time and most people don’t pay attention to them until they are unhappy with the way their body looks or starts to hurt. Posture can be improved 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 a more youthful posture and quickly relieve your pain. Call us today to learn more how we can improve your posture and help you lead a pain free active life.
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3WAYS TO IMPROVE YOUR POSTURE
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 you through the top of your head gently. 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 back rest. 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 in your low back if you need more support in 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, 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. As part of physical therapy treatment, we 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. Call us today to learn more about how we can help you live pain free!
Call us today to schedule an appointment!
APPLE, GOAT CHEESE & PECAN PIZZA
WE MAKE IT EASY TO LEAVE A REVIEW!
INGREDIENTS • 1lb six-grain pizza crust • Cooking spray • 3 cups thinly sliced Fuji apple • 1 cup crumbled goat cheese • 2 tsp chopped fresh thyme
• 1 tbsp extra-virgin olive oil • 2 tsp Dijon mustard • 1 tsp fresh lemon juice • 1 1/2 tsp honey • 2 cups baby arugula • 3 tbsp chopped pecans, toasted
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 Patient Results page) 3. Tell us how we’ve done! Click on the “Review Us” button on the top right corner of the page. INSTRUCTIONS:
DIRECTIONS Preheat oven to 450°. Place pizza crust on a baking sheet coated with cooking spray. Arrange apple slices evenly over pizza crust; top with cheese. Sprinkle thyme evenly over cheese. Bake at 450° for 8 minutes or until cheese melts and begins to brown. Combine oil and next 3 ingredients (through honey) in a medium bowl, stirring with a whisk. Add arugula; toss gently to coat. Sprinkle pecans evenly over pizza; top with arugula mixture. Cut pizza into 6 wedges.
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Patient Success Spotlight
FREE SHOULDER, BACK PAIN & SCIATICA WORKSHOPS MARCH 23RD • 10-11AM MARCH 30TH • 10-11AM Back Pain & Sciatica Shoulder Pain ReQuest Physical Therapy will present the Back Pain & Sciatica Workshop on March 23rd, and the Shoulder Pain Workshop on March 30th, and the at Gainesville Health & Fitness. Register today! Limited seats available.
Gainesville Health & Fitness 4820 W Newberry Rd 32607 Don’t delay! Register by calling 337-439-3344
I have regained my strength and mobility! “Before my therapy, I did not have the mobility in my shoulder to even close my car door or braid my hair. After working with Nick and Drew, I have regained my strength and mobility. If I had to describe this program I would say it really makes a difference in your quality of life. DO NOT GIVE UP!” - Pam T. Make you feel comfortable to ask questions! “The team at ReQuest immensely improved my mobility and comfort following my injury. The combination of the knowledge of all team members as well as patient-provider interactions is what I enjoyed the most during my time at ReQuest. They make you feel comfortable to ask questions and know every aspect of the treatment you need!” - Ravi A.
• ADULT WEIGHT LOSS • ADOLESCENT/TEEN WEIGHT LOSS • CANCER & FATIGUE PROGRAM • PRENATAL MASSAGE THERAPY • TRUE COLORS HEALTH PROGRAM OUR SPECIALTY PROGRAMS
FREE 15 MINUTE CONSULTATION CALL TO SCHEDULE TODAY! GAINESVILLE: (352) 373-2116 TIOGA CENTER: (352) 692-2131
Limited to the first 25 callers. Expires 04-28-19
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Why You Need 7-9 HOURS OF SLEEP
There is a big difference between the amount of sleep you can get by on and the amount you need to function optimally. According to the National Institutes of Health, the average adult sleeps less than seven hours per night. In today’s fast-paced society, six or seven hours of sleep may sound pretty good. In reality, though, it’s a recipe for chronic sleep deprivation. Just because you’re able to operate on six or seven hours of sleep doesn’t mean you wouldn’t feel a lot better and get more done if you spent an extra hour or two in bed. While sleep requirements vary slightly from person to person, most healthy adults need between 7 to 9 hours of sleep per night to function at their best. Children and teens need even more. And despite the notion that our sleep needs decrease with age, most older people still need at least 7 hours of sleep. Since older adults often have trouble sleeping this long at night, daytime naps can help fill in the gap. Signs that you’re not getting enough sleep. If you’re getting less than eight hours of sleep each night, chances are you’re sleep deprived. What’s more, you probably have no idea just how much lack of sleep is affecting you.
How is it possible to be sleep deprived without knowing it? Most of the signs of sleep deprivation are much more subtle than falling face first into your dinner plate. Furthermore, if you’ve made a habit of skimping on sleep, you may not even remember what it feels like to be truly wide- awake, fully alert, and firing on all cylinders. Maybe it feels normal to get sleepy when you’re in a boring meeting, struggling through the afternoon slump, or dozing off after dinner, but the truth is that it’s only “normal” if you’re sleep deprived.
You may be sleep deprived if you. • Need an alarm clock in order to wake up on time • Rely on the snooze button • Have a hard time getting out of bed in the morning • Feel sluggish in the afternoon • Get sleepy in meetings, lectures, or warm rooms • Get drowsy after heavy meals or when driving • Need to nap to get through the day • Fall asleep while watching TV or relaxing in the evening • Feel the need to sleep in on weekends • Fall asleep within five minutes of going to bed
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Exercise Essentials Try this exercise to keep you moving...
About Us When you need physical therapy, you have the right to choose where you go. If you are tired of being a number and ready for a physical therapy team that’s proud to offer special services not found in any other practice in the Gainesville area, ReQuest Physical Therapy is your choice. We offer a variety of additional premier services to make your time at ReQuest as pleasant as possible, including discounts for cash/self-pay patients, flexible payment schedules, and same-day appointments. We also accept patients without a physician’s referral, so you can begin treatment quickly and without the hassle of extra paperwork.
PRONE BACK EXTENSION While lying face down, slowly raise your chest upwards and off the ground. Then lower slowly back to the ground. Repeat 10 times.
Exercises copyright of
Improves Posture
www.simpleset.net
QUADRUPED ALTERNATE ARM AND LEG While in a crawling position, slowly draw your leg and opposite arm upwards. Your arm and leg should be straight and fully out-stretched. Do this 8 times then alternate.
Strengthens Back
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
Why You Need To Come In For Another Check-Up:
� Move without pain � Bend and move freely � Balance confidently & securely
� Sit for long periods comfortably � Walk for long distances � Live an active & healthy lifestyle
Think ReQuest FIRST
Take Care Of Your Aches & Pains Before It’s Too Late!
Gainesville: (352) 373 2116 Tioga Center: (352) 692 2131
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