KerrvillePT: Improve Spine Health By Improving Posture

Health & Wellness

July, 2020



Your body was made to move, especially your spine. It is common for areas of your spine to tighten up, placing too much strain on other areas. When this happens, those areas can become irritated and painful. A common reason why this happens is due to poor posture. Posture plays a large role in our everyday lives. How you sit, stand, stretch, and lift all play a role in the pressures on your spine. Fortunately, Kerrville Physical Therapy Center can help ease some of this physical stress. Specialized hands- on techniques and exercises can help restore the flexibility in your spine and improve your posture. Our dedicated physical therapists can also provide you with helpful lifestyle changes for improving your posture and spine health. Contact our office today to learn more! What can I do to improve my posture? When standing, walking, and sitting, imagine a string pulling you up through the top of your head. This brings your neck, shoulders and back into better alignment.

Sitting is the position that puts the most pressure on the lower back. It is important to break up your sitting time throughout the day and take frequent breaks. Work in standing or walking tasks at various times throughout the day, limiting your sitting to about 30 minutes at a time. It is also important to make sure your core muscles are strong, as this is an integral part of practicing proper posture. Your coremuscles aremade up of your abdominal muscles, spinal muscles, and pelvic/hip muscles. It is very common for these muscles to become weak with prolonged sitting, before/after pregnancy, and after surgeries or injuries. Strengthening your abdominal and hipmuscles can go a long way to providing the necessary muscle support to your spine. Consult with one of our dedicated team members today to discuss how our individualized treatment plans can provide you with the best core exercises for your needs.

How Can Physical Therapy HELP WITH MY SPINE HEALTH?

Most spine pain comes from the following 4 trouble areas: 1. Poor posture and alignment. 2. Lack of knowledge on how to bend, lift, sit, sleep. 3. Lack of muscle strength. 4. Poor flexibility and muscle coordination. By improving posture and core strength, you can relieve some of these troublesome causes. There are a couple key ways that improving posture with your physical therapist can help promote spine health: 1. It encourages strength and flexibility. If you have struggled with poor posture for a while, there is a good chance that it will be difficult to maintain proper posture in the beginning. It may take some time in physical therapy to gain the strength and flexibility necessary to keep your ideal posture. Fortunately, the work you do with your physical therapist to achieve your physical goals will lead to greater overall fitness. The stronger andmore flexible you get, the less likely you are to suffer fromback pain on a regular basis. 2. It improves function for all activities. When we think of posture, many of us picture an image of static positions - such as sitting at a desk or standing up straight. However, proper posture can be (and should be) incorporated into everything we do.

Through physical therapy treatments, your physical therapist will guide you on how to maintain proper posture during all of your favorite activities, such as walking, running, and playing sports. The improved posture you adopt in each activity will lessen the wear and tear you put on your spine, which minimizes the risk of developing back pain from these activities. 3. It avoids harmful anatomical changes. The ways in which you use your spine can actually cause changes to your anatomy. The stress caused by sitting hunched can eventually lead to damage of your muscles, joints, spinal discs, and the nerves and blood vessels that travel through your spine. Fortunately, inmany cases the damage can be reversed, if you engage in targeted physical therapy treatments and learn how to maintain proper posture. Improve your posture with Kerrville Physical Therapy Center today! Physical therapy is the right solution to improving your posture and spinal health. Get back to your optimum health by consulting with a licensed physical therapist. Contact our office today to get started on the path toward better posture and decreased pain! We’ll help you achieve the strong spine health you need.

Patient Success Spotlight

“It wouldn’t be right for me to move on with my new life without thanking all of you for the most thoughtful care I have ever experienced. I offer you guys a standing ovation. I have never seen a group exhibit such great teamwork, informed guidance, awesome attitude, and a welcome dose of humor. Thank you for my new, limp-less walk! I have not felt this blessed since my kids were born.” “I have never seen a group exhibit such great teamwork!”


To THANK YOU for choosing our physical therapy practice, we are offering a FREE Physical Therapy Analysis! Limited to the first 25 patients to call. SCHEDULE YOUR FREE ANALYSIS BY CALLING 830-896-7377 TODAY! EXPIRES 07-28-20


• Cervical & Pelvic Traction • Hivamat

• Kinesio Taping • Epley Maneuver • Ultrasound • Electric Stimulation

• Physical Therapy • Massage Therapy


At Kerrville Physical Therapy Center, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions.

It’s time to visit Kerrville Physical Therapy Center if: • You’re tired of living in pain • You want to feel better and move better • You have been in an auto accident or injured on the job • You want to prevent injury 1. Call and talk to your therapist 2. Discover why your pain has come back 3. Get your custom recovery program

Vegan Chicken Salad INGREDIENTS • 1 cup cooked or canned chickpeas, drained, rinsed and lightly mashed • 8 oz seitan (about 1/2 batch if using homemade), finely diced • 1/2 cup slivered or sliced roasted almonds • 1 cup diced celery (about 2 stalks) • 1/3 cup chopped fresh dill • 1/4 cup chopped scallions (about 2 medium scallions) • 1 garlic clove, minced • 1/4 cup vegan mayo (or more if you’d like a creamier salad)

• 2 tbsp red wine vinegar • Salt and pepper to taste

DIRECTIONS Place the chickpeas into a medium bowl and roughly mash them with a fork or potato masher. Add the remaining ingredients and stir until fully mixed. Taste-test and adjust any seasonings to your liking. Chill or serve immediately.


Exercise Essentials Try these exercises to keep you moving...

PRONE ALTERNATE LEG While lying face down and keeping your lower abdominals tight, slowly raise up a leg. Slowly lower and then raise the opposite side. Do not allow your spine to move the entire time. Alternate 20 times. Strengthens Back

Exercises copyright of

REPEAT TRUNK FLEXION | TO FLOOR Sit in a chair with good posture. Hands on thighs. Let your trunk sag toward the floor use your arms to control the movement. Let your arms dangle to the floor. Now use your arms to push yourself up. Repeat 10 times. Improves Posture

The above exercises are designed to be performed under the instruction of a licensed physical therapist.


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