Physical Therapy Newsletter by Kinect Physical Therapy
Health & Fitness The Newsletter About Your Health And Caring For Your Body
IS YOUR BALANCE SETTING YOU UP FOR AN INJURY? | PATIENT RESULTS | EXERCISE ESSENTIALS
“Will Building A Strong Core RelieveMy Back Pain?” Here’sWhat You Need To DoWhen Your Favorite Pain Remedies Aren’t Working Anymore
If you suffer from an aching back or even neck pain, weakness in your core muscles can be to blame. Do you have to sit for long periods at a computer, in the car, or are you just not that active anymore? All these positions can lead your core muscles to become weak. Even if you exercise regularly, unless you target your core muscles, you can cause an imbalance in your muscle strength, straining your back and putting you at risk for injury. A prime example of how important core muscle strength is to protect against back pain was shown in a study with 443 firefighters that were put through core strengthening routines. Over a 12 month period, those firefighters had 62% less injuries than the group who did no core strengthening exercises. When your core is strong, it means your spine is better protected against injury when you twist, lift or strain your body doing an activity. Bliven, Kellie C. Huxel, and Barton Anderson E. “Core Stability Training for Injury Prevention.” Sports Health. SAGE Publications, Nov. 2013. Web. 12 Sept. 2016.
At Kinect Physical Therapy, your physical therapist will perform a complete evaluation, including your past medical history, any medications you may be taking, and your current symptoms of back pain. Your regular activities of daily living will be discussed so your physical therapist can design a treatment plan specific to your personal needs and goals.
Do you want to target your core? One of the first actions a physical therapist does is to evaluate your core strength, flexibility and coordination. This can pinpoint the root cause of your back pain. Then with hands on therapy, the spinal joints can be freed up to move like they should and specific exercises are prescribed to restore your core strength. Find out for yourself, what is truly causing your nagging back pain. After all, if you let it go on, it can get a lot worse, or even cause long-term damage such as arthritis. Call us today about your problem and discuss the right solution with one of our physical therapists.
4 Easy Core Activation Tips
“Everyday movements you can do to get rid of your back pain”
1. Strengthening Perform specific strengthening exercises that engage all the layers of your abdominal wall, pelvic muscles and spinal muscles. Lying on your back, place your hands on your lower abdomen. Try to activate the transverse abdominis muscles beneath your hands drawing the muscles together towards your belly button. Keep breathing while you do this and hold for 10 second counts. Repeat 10 times and do 3-4 times a day, even while you stand! 2. Balance While keeping your abdomen tight in standing, try to stand on one foot. Stand close to a wall so you can keep your hand on it. Hold for 10 seconds each foot and repeat 5 times a day. Enhancing your balance engages the nerves that control the core muscles, helping everything work together. 3. Move Avoid sitting for prolonged periods and if you have to work, then break up the day with standing for 1-2 minute periods every 30 minutes. Keep working on tightening up your abdominal muscles in sitting, standing and lying down. Walk for 15-30 minutes a day, focusing on your posture and abdominal muscles. 4. After pregnancy Pregnancy severely stretches out the abdominal wall and many women can suffer from a condition called diastasis recti. Carefully strengthening your coremuscles is essential for long term spinal rehabilitation after child birth. Talk to one of our physical therapists today about having a complete recovery, even years after your last pregnancy.
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Think Kinect FIRST: Giving The Gift Of Health
We sincerely appreciate the referral of friends and family! This month we’d like to recognize and say thanks to the following people who referred others to Kinect: REFERRAL Club
Why You Need To Come In For Another Check-Up: � Move without pain � Bend and move freely � Balance confidently and securely � Sit for long periods comfortably
� Walk for long distances � Live an active and healthy lifestyle
• Gary Hutchison • Jim Auten • Zoe Conklin • Sharon Steinhauer • Gail Harman - Referred 10 patients!
TAKE CARE OF YOUR ACHES & PAINS BEFORE IT’S TOO LATE!
Who do you know that needs our help?
CHANDLER/SUN LAKES 480.802.8730
GLENDALE 623.934.1154
SAN TAN VALLEY 480.568.4580
MESA 480.833.2778
CALL TODAY!
Do You Suffer With Any of The Following Symptoms?
• Pain while bending or reaching • Soreness after sitting awhile • Difficulty standing for > 20 mins
• Pain when trying to sleep • Pain when driving > 30 mins • Radiating pain to buttocks
Learn How To Alleviate Your Pain Naturally With This Free Book
GET IT INSTANTLY AT: www.spinebook.net/kinectpt
Staff Spotlight
MIKE HEYWOOD PT, DPT Physical Therapist
Michael Heywood is an Arizona native and physical therapy is his passion. He received his undergraduate degree in Exercise and Wellness from Arizona State University and then earned his Doctorate in Physical Therapy from AT Still University. Michael is married and has three children, twin girls and one little boy. Michael strives to continue to learn new skills and techniques all in the pursuit of giving his patients the best care possible.
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Holiday Recipe
Eat A Sweet Treat This Holiday Season!
Christmas Jam Cookie Recipe Directions 8 Ingredients • 3/4 cup of butter at room temperature
Cream butter and sugar together, add egg, mix well. Add remaining ingredients and mix with spoon, don’t use a mixer. Mix until the dough is mealy. Use hands to mix until the dough doesn’t stick to hands. If it’s still sticky, add just a little bit of flour. Make a log, cut into four pieces. Roll each piece into four little breadsticks the length of the cookie sheet. Take the edge of the knife and make a trough down the middle of each row. Fill with jam. Put in 350-degree oven on bottom rack for 10 minutes then on top rack for 10 minutes. Take out and let cool for about 10 minutes. Cut into diagonals and serve.
• 2/3 cup sugar • 1 egg, beaten • 1 tsp vanilla • 2 1/2 cup Gold Medal all purpose flour • ½ tsp baking powder • 1/8 tsp salt • Jam of choice
One of the gifts we appreciate most is the trust you’ve placed in us for your physical therapy care. Thank you and have a happy and healthy holiday season!
Natural Way To Relieve Back Pain In 60 Seconds
Exercise Essentials Try these simple exercises to maintain a healthy body... Share this with a friend or family member to help keep them healthy too!
Helps Strengthen Core
Stretches Core Muscles
PRAYER STRETCH - LATERAL While on your hands and knees in a crawl position, slowly lower your buttocks towards your feet. Also, lower your chest towards the floor as you reach out towards the side. Hold for 30 seconds. Repeat 6 times.
LUMBAR EXTENSION Stand with good posture, feet shoulder width apart. Position your hands on the back of your hips. Lean back, far as you comfortably can. Hold for 30 seconds. Repeat 5 times.
Exercises copyright of
www.simpleset.net
Outstanding Patient Results
I’m able to sleep through the night! “ I can sit, stand, and walk for longer periods of time without pain. I’m able to sleep through the night pain free as well. ” - Melody A.
I have more movement in my foot and toes! “I can walk better thanks toMiss Nicky and all of the staff at Kinect PT. I have more movement in my foot and toes. ” - Vikki V.
I was given the best care! “I can now walk, do squats and play with my little boy. My knee is 100% better than it was even before it was injured. I was given the best care and will continue to do what was taught to me. ” - Amy N.
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950 E Riggs Rd. Suite 1 Chandler, AZ 85249
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SAN TAN VALLEY 1745 W Hunt Hwy #103 San Tan Valley, AZ 85143 Phone: 480.568.4580 Fax: 480.568.4581 MESA 1118 N. Recker Rd. Suite 109 Mesa, AZ 85205 Phone: 480.833.2778 Fax: 480.833.0232
CHANDLER/SUN LAKES 950 E Riggs Rd Suite 1 Chandler, AZ 85249 Phone: 480.802.8730 Fax: 480.802.8739 GLENDALE 4494 W Peoria Ave. Suite 115B Glendale, AZ 85302 Phone: 623.934.1154 Fax: 623.934.3887
SEAN MILLER CEO/Owner
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