Health & Fitness Newsletter by Back to Action Physical Therapy
Health & Fitness The Newsletter About Your Health And Caring For Your Body
“ Adults Over The Age Of 31: It’s Easy To Stay Active & Healthy! ” IMPROVE YOUR HEALTH & FITNESS
Many common aches and pains stem from tight muscles and poor movement. We were made to move and today’s lifestyle of sitting in the car, at work and at home, means tighter muscles. In addition, as we age our connective and muscle tissues naturally become stiffer. Therefore, the older you get, the more important a daily stretching routine becomes. The key to good health is to keep your body flexible. This helps your circulatory, respiratory, lymphatic, and musculoskeletal systems. When your tissues are flexible, normal blood and lymphatic fluids circulate the body easier, oxygenating your tissues properly. (continued inside)
Inside: • Improve Your Health & Fitness • A Plank A Day Keeps The Doctors At Bay
• Patient Success Spotlights
• Practice News
• Relieve Pain In 60 Seconds
Health & Fitness The Newsletter About Your Health And Caring For Your Body
IMPROVE YOUR HEALTH & FITNESS | A PLANK A DAY KEEPS THE DOCTORS AT BAY | PRACTICE NEWS
“The Key To Good Health Is To Keep Your Body Flexible. ” Improve Your Health & Fitness
In order to walk on two feet, adapt to bumpy surfaces such as grass, quickly run, turn, recover from a trip and more, we need a finely tuned balance system at all stages of life. Whether you are an active runner or just your average Joe, your balance systems are used thousands of times a day. How well tuned they are, dictates whether your muscles have to work too hard to do ordinary tasks or whether you can adapt to the strains of running, jumping and more. Most of the common declines in balance we experience are not noticed until they are quite severe. Whether you need help with back pain, neck pain, headaches, knee pain or dizziness, our physical therapists will address your balance systems. By testing what systems you are using, we can determine where there is a weakness and then provide comprehensive treatments that will fix the problem. To learn more about how we can help you balance and move freely without pain, call us today. www.back-to-action.com
PATIENT SUCCESS SPOTLIGHTS You are made to feel important! “Back to Action explains the core belief of this phenomenal group of people. I call them a group because that is what they are, a family group. They take special care to make your therapy the most important concern they have each day. Kristi is, in my opinion, the top therapist in town. She constantly stresses taking your time with each exercise so that you don’t rush through it and risk further injury. Each of the employees know your name and asks about you. The collective concern of each person working here is your health. You are made to feel important and valued as a patient. Customer care is better than anywhere in town. Each time I have come here, by the end of my sessions I am ready to get Back to Action! Thank you all.” - Douglas H.
Explained my exercises properly! “I definitely think Back To Action is great, most especially the staff. They explained my exercises properly and clearly. The physical therapy treatments have helped me identify my back issues. My flexibility and strength have improved as well.” - Terry W.
Look inside to learn more about our programs and say good-bye to inactivity and return to a pain-free, active lifestyle!
“ A Plank A Day Keeps The Doctors At Bay!”
A plank is a simple exercise that anyone can do to improve their core strength. This exercise helps you strengthen so many of your muscles, guiding them to work together. Your core muscles are vital to the health of your low back and spine. If you suffer from an achy back or neck, then try doing this exercise to feel better. How to do a plank (If you are unsure about doing this exercise, call us first!) 1. Start by lying face down. You may want to put a pillow under your abdomen if it is uncomfortable to lie flat. 2. Bring your elbows underneath you, then gently rise up onto your elbows and knees, so that your abdomen is off the floor. 3. Keep your abdomen tucked gently in so that your body is straight without sagging. IMPROVE YOUR STRENGTH & CORE WITH A SIMPLE EXERCISE
4. Try to hold this for 30 seconds if you can. You may feel your muscles shake a little while doing this, which means they are working! 5. It is important to start off with small increments and build over the course of a week as you become stronger. 6. To advance the plank and make it more difficult, lift your knees off the ground, keeping your body straight. 7. Ideally, you should be able to hold this position for 2 minutes. 8. You may have some soreness the next day as you are using muscles that have not been worked that way in a while.
www.back-to-action.com
Physical Therapists Are The Mechanics Of Your Body! Minor aches and pains are warning signals from your body to let you know something is not working properly. Don’t put off the pain until it’s too late. Come in today for a “Tune-Up.”
Relieve Pain In 60 Seconds Try this movement if you are experiencing pain.
Strengthens Core
www.simpleset.net
PRONE ALTERNATIVE ARM & LEG While lying face down and keeping your lower abdominals tight, slowly raise up an arm and opposite leg. Slowly lower and then raise the opposite side. Do not allow your spine to move the entire time. 6 repetitions on each side.
Take Care Of Your Aches & Pains Before It’s Too Late.
CALL TODAY!
Harlingen 956-428-8951
Del Rio 830-775-9118
Brownsville 956-621-0397
Eagle Pass 830-757-2497
PRACTICE NEWS: Keeping Our Patients Up To Date!
Brownsville. Back To Action Physical Therapy participated in and supported St. Mary’s Catholic School’s 4th Annual Mommy and Me 5K/1Mile Run/Walk. The St. Mary’s Mommy & Me Run/Walk is an event for the whole family. It was created to strengthen the relationships of families and community through exercise. It is also a special way for the community to celebrate Mother’s Day and recognize all that they do! The proceeds raised from this event benefit and support St. Mary’s Catholic School’s missions. We were also at the 2017 Pedal To Padre on the 7th of May riding 30 miles and supporting Pedal to Padre, Inc. Pedal to Padre, Inc. plans to make donations to local non-profit causes in the cities we ride through or to local municipal recreation, beautification, or tourism causes. Eagle Pass. May was a busy month for us. We continue to strive to provide excellent patient care in the clinic and maintain an active presence in our community through various charities and events. May was the kick off of our book drive. BTA is helping Southwest Texas Junior College’s Phi Theta Kappa (PTK) Eagle Pass Honor Society. PTK is a two year college honor society with chapters around the world. Part of their chapter’s mission is to complete an annual service project. Each year their chapter tackles a new project based on our community’s needs and research they have completed. This year they are gifting a local elementary school a library remodel. They need our community’s help with book or monetary donations to fulfill this goal. BTA is helping with a book drive, during the library remodel and donations to help them meet their goal. If you can help, please stop by our clinic, we will be collecting books or any donations throughout the summer. We also participated in Camino Real’s Mental Health Fair. They had a good turnout with kids and families getting the information they needed for their kid’s needs. There was music, food, and various activities for the kid’s to participate in and a lot of resources and education for the parents. On May 25th, BTA joined the nation in bringing awareness and raising money to end child poverty in the U.S. and around the world by participating in this year’s Red Nose Day!
Harlingen. On May 13th, the Harlingen and Brownsville clinics got together at St. Mary’s Church in Brownsville for the Mommy and Me Run/Walk. On May 3rd, our clinical care coordinator, Anita, celebrated her 38th birthday. When you see her, wish her a Happy Belated Birthday. Back To Action Physical Therapy in Harlingen is having a Pet Food and Supply Drive. We are collecting donations that will be given to the Humane Society in Harlingen to help their mission to engage the hearts, hands, and minds of the community to help animals. We would greatly appreciate any donations. Del Rio. Last year Back to Action sponsored and volunteered at Laughlin’s annual Adventure Race, and this year we decided to participate! Together with some of our “back to action” patients, staff trained hard for the 3 mile run, 20 mile bike, and 1 mile row in Lake Amistad as the Back to Action Quads of Fury. It was an amazing experience/ team building event that pushed us to our limits. One of our patients, Mr. Garcia, a competitve cyclist, has been in physical therapy for over a year following a serious hit and run accident that nearly cost him his life while cycling. He suffered multiple broken bones in his arms, legs, pelvis, and sternum, and required multiple surgeries to save his life and reconstruct the damaged structures. We were SO proud to have him on our Adventure Race team cycling the full 20 miles with us on the very route he was riding the day of the terrible accident. He could have easily passed us all by a long shot but stayed with the team and supported us. In addition to the Adventure Race, Del Rio staff also participated in Red Nose Day in support of ending childhood poverty. Kristi attended the Permant Party meeting on base for the Military Affairs Association welcoming newly stationed Active duty Airforce members and their families to Del Rio and providing information about the services we offer at Back to Action. And Devesh Digwal, PT attended a continuing education course for his level 1 certification in myofascial taping through Rock Tape.
www.back-to-action.com
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