PT Services of Tennessee - July 2020

JULY 2020 EastTennessee Physical Therapy News s t 423-543-0073



Recently, I was speaking with a patient in our office about the coronavirus situation. He pointed out to me that we are fortunate to live in the area we do rather than in large metropolitan areas in which we have individuals living in high rise apartment buildings and having to ride crowed public transportation. We have the opportunity to enjoy the outdoors without worrying so much about social distancing. We can go to the mountains on a hike or enjoy the local lakes and rivers without worrying about a crowd of people, another reason to be thankful for where we are and for those around us. As the economy reopens, we still need to be vigilant about social distancing, hand washing, and other recommendations from the experts. Avoiding COVID-19 is the responsibility of each one of us. Keep in mind that even though you are symptom-free, you can continue to be contagious for a 14-day period. Approach each situation with others as you would with your grandparents in mind. Remember, the older population and those with compromised immune systems are most at risk.


A ges ago, our ancestors spent their days constantly in motion, engaged in activities for their survival. According to Harvard evolutionary biologist Jason Lieberman, hunter-gatherers probably walked more than 5 miles every day. As a result, humans enjoy their best health when they remain mostly upright and in motion. But nowadays, finding your next meal doesn’t require nearly as much travel (unless it’s a drive to the closest takeout restaurant). Many jobs ask that we stay sedentary for the majority of the day, and when we’re not working, our couch and the latest Netflix docuseries beckon. While sitting may have become part of our daily lives, we don’t have to suffer the consequences. Here are five quick exercises to help ease back and neck pain to combat many of the other painful side effects of sitting. HEAD UP, SHOULDERS BACK First, let’s talk about posture. Health experts recommend focusing on keeping your ears directly above your shoulders to reduce the amount of pressure on your neck and back. Next, pull your shoulders back. Help make these postures into a habit by making sure your computer is at eye level so you don’t have to crane your neck up or down to look at it. When using your phone or another handheld device, hold it up in front of you to avoid looking down, which puts pressure on your neck.

Be safe, be smart, and wash your hands.

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