NEWSLETTER Health & Wellness Newsletter 352-505-6665
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“I entered the Kinetix Wellness Program, when I was transitioning out of PT. I have become much stronger and more fit and love their Wellness approach.” - Evelyn
“My PT and laser treatment at Kinetix have 100% healed me from a torn calf injury and tennis elbow.” - Jill
THE KINETIX EXPERTS CAN HELP YOU WITH YOUR FITNESS GOALS OR PAIN SYMPTOMS!
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Health & Wellness Newsletter
IMPROVE YOUR HEALTH BY STRENGTHENING YOUR CORE
INSIDE: • How Can I Strengthen My Core Muscles? • Relieve Back Pain In Minutes • Patient Success Spotlight • Healthy Recipe
Whether you have pain or have been suffering for a long time, seeing a physical therapist at Kinetix Physical Therapy can help you return to a more active and pain-free life. Give us a call at 352-505-6665 today!
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 slumpatyourcomputerwhileyoudowork?Whenyoustand forprolonged 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 number of physical activities. If your core muscles are weak, you may unknowingly be causing some damage to your body. Contact Kinetix Physical Therapy today to figure out how we can help you strengthen your core muscles and improve your overall health. What exactly are the core muscles? When most people think of core muscles, they immediately think of the abdominals. 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. Your core muscles optimize efficiency and prevent injuries by supporting your posture and stabilizing your body. When any of the muscles within that group becomeweak,yourbodyexperiencesan instability thatmakes itdifficult foryour 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.
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HOWCAN I STRENGTHENMY COREMUSCLES?
When experiencing pain it may be necessary to seek the assistance of a PhysicalTherapist who are experts in human movement. At Kinetix Physical Therapy, our world renowned therapists will conduct an evaluation to determine the root cause of your pain. If you are feeling pain, 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 in order to strength your core and relieve your pain. These include: 1. Stay Moving. By taking a walk for at least 30 minutes every day, you can get better sleep at night in addition to improving your heart health. 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 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 Kinetix Physical Therapy 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!
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GET HELP AT OUR FREE WORKSHOPS KNEE PAIN SUFFERERS: NEW! • Is your knee stiff? • Does your knee ache or “give out” on you? BACK PAIN & SCIATICA SUFFERERS: • Do you have pain when you stand, walk, or sit? • Do you experience pain shooting down your buttocks or leg?
SHOULDER PAIN SUFFERERS: • Do you have pain when reaching overhead or behind you? • Is your shoulder pain keeping you awake? BALANCE OR DIZZINESS SYMPTOMS: • Have you fallen because you’re unsteady? • Do you experience dizziness?
If you have answered YES to any of these questions, then one of these FREE workshops may be a life changing event for you or a loved one. We only have 20 seats! Register now at 352-505- 6665 or kinetixpt.com.
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Patient Success Spotlight
VALENTINE’SWHITE CHOCOLATE RASPBERRY SMOOTHIE
INGREDIENTS • 1 tbsp white chocolate chips • 1/2 cup nonfat vanilla greek yogurt • 3/4 cup frozen raspberries
• 1 cup almond milk/milk of choice • 1/2 cup ice • Fresh raspberries for garnish (optional)
DIRECTIONS In a small microwave safe bowl, heat white chocolate chips about 30 seconds and stir until smooth and melted through. Set aside to cool slightly. Add all ingredients, including melted chocolate, to a blender (or bullet, food processor, etc). Blend until smooth. Pour into glasses and top with fresh berries. Enjoy!
“I appreciate James for his guidance and for helping me to realize my journey to health in every faculty of life.” “My primary challenge was about my commitment to health. I began to work, change and take responsibility for my health and find joy when heading to the gym. I appreciate James for his guidance and for helping me to realize my journey to health in every faculty of life.” - Jack
Relieve Back Pain In Minutes Try this movement if you are experiencing back pain.
PRONE ALTERNATE ARM AND LEG Lie flat on your stomach, arms above head. Lift one foot slightly off the ground. Now lift opposite arm up slightly. Now lift head off the ground slightly - Keep chin tucked! Strengthens Core www.simpleset.netPage 1 Page 2 Page 3 Page 4
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