Willow: Improve Posture Quickly & Easily

Health &Wellness

NEWSLETTER

STAFF SPOTLIGHT: NEWTRAVELING THERAPIST Rebecca Grayson IMPROVE YOUR POSTURE QUICKLY & EASILY

RebeccaGrayson is a travel PT joining us at the end of August. “Becca” is originally from Bowling Green KY and has been a PT for 3 years. She has worked in a variety of PT settings but her heart is in outpatient PT and has applied to take the OCS exam (board certification in orthopedics) in 2018. She enjoys working with post-op and general musculoskeletal injuries and has been certified in Trigger Point Dry Needling for 2+ years. She is also certified in Selective Functional Movement Assessment and her goal is to rehab people back towards the activities and hobbies that are important to them.

During her spare time Becca enjoys a variety of outdoor activities including running, hiking, kayaking, and skiing. She loves to travel and learn about different cultures. And LOVES University of Kentucky Wildcat Basketball.

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NEWSLETTER Health &Wellness

“Do You Experience Pain During Inactive Moments?” IMPROVE YOUR POSTURE QUICKLY & EASILY

Formanyofus,sittingatadesk,computeror even lifting isadailypartofourwork routine. What you may not know, is that the routine may be more harmful long-term than you can imagine.Our bodies were made to move throughout a variety of positions during the day. From sitting to walking, to squatting, yourbodyneeds frequentmovementpattern changes. If you have more of a sedentary job, then the lack of variety in your positions throughout the day can be detrimental to different areas of your body. Here are some tips to help you feel your best at work, be more productive and have more energy: 1. Change your positions frequently Ifyousitatadeskorevenstandforprolonged periods, try to accomplish parts of your job in different positions. For example, if you sit at a computer, try to get up every 30 minutes to walk around for 1-2 minutes or do a different task. 2. Try a standing desk Standing is far better than sitting. If your job requires you to sit at a computer for most of theday,considerastandingdesk.Beingable tostand for2-3hoursaday, insteadofsitting the whole time, can make a big difference in the way that you feel and the health of your spine. There are some good standing desks on the market such as varidesk.com that make it easy to transition from sitting to standing. 3. Sit correctly at your desk When sitting, make sure that you are sitting tall, like a string is pulling through the top of your head. Your computer should be

directly in front of you, instead of off to the side. It should also be at the height where the top 1/3rd of the screen is at eye level. Furthermore, make sure your keyboard is at the adequate height, creating about a 90-degree bend or less in your elbows. Armrestscanbehelpful toalleviatepressure on the shoulders when typing. 4. Vary your foot position If your job requires you to stand for a long time, such as in retail sales, make sure that you stand with one foot slightly forward. Alternate this throughout the day. This posture engages your hip and leg muscles more to alternate pressures in the spine. 5. Watch how you bend Many jobs require frequent bending, and in similar manners repetitively throughout the day. This may feel fine while you are doing the task, but can lead to repetitive trauma on the spinal muscles and discs. The goal is to make sure that your back is straight and you use your hips and knees to bend down to the item you are trying to get to. In addition, if you can kneel at times with one foot forwardand theotherback, thiscanhelp you protect your spine further. In physical therapy, not only do we alleviate aches and pains,butwealsogetyourbodymoving.Part of our process is to educate you on different posture techniques tohelpyou feelyourbest throughout the day and at work. Ifyouaresufferingwithback,neck,shoulder, hip or knee pain, give us a call to talk to one of our experts. A simple improvement in the way thatyoumovecanmakeabigdifference in the way that you feel. www.willowpt.com

INSIDE: 4EasyStepsToBoostYourCore

HealthyRecipe

RelieveNeckPainInMinutes

PatientSuccessSpotlight

4 EASY STEPS TO BOOST YOUR CORE 1. Engage your transverse abdominis

The transverse abdominis is a deep muscle that wraps around the lower section of your abdomen, much like a belt. The ability to actively engage this muscle helps to put your spine into better alignment. Begin to work this muscle, by lying on your back with your hands on your lower abdomen. Focus on relaxing all other muscles, except for drawing your lower abdominals in towards your belly button. Hold these contractions gently, but firmly for 10 seconds, then repeat 10 times. Once you get the hang of contracting your transverse abdominis lying down, begin to contract it in sitting, then standing. This is a great exercise to do any time of day. This exercise is a must for any mom, as the abdominals become stretched out during pregnancy. 2. Strengthen your hip abductors The hip abductors are on the outside of your hips and consist mainly of your gluteus medius and minimus. These muscles are easy to exercise standing up. Simply hold onto a firm surface and lift your leg out to the side for 10-15 repetitions. Feel the muscles working on the outside of the hip. Do at least 2-3 sets of 10-15 repetitions each side. 3. Mini-squats with squeezes When you do dynamic exercises you are able to work a wide variety of muscle groups together. Put a ball, such as a soccer or volleyball between your knees. If you don’t have a ball, place a rolled up pillow. Gently squeeze the ball between your knees and practice the tightening of your transverse abdominis as described above. Now, holding onto a steady surface, squat down slightly and try to feel your thighs, stomach and back working together to lower you down and push you up. Start out with 2 sets of 10 reps, then work your way up over a week to 3 sets of 15.

4. Alternate arms and legs If you have back pain, consult your physical therapist before trying this. Perform this exercise by lifting your right leg up slightly, then your left arm. You will feel this contracting the muscles in your spine. Now gently lower and repeat on the other side. Try 10 repetitions, then over the course of a week, work your way up to 2 sets of 15 repetitions. Remember not to go into any pain with this exercise and you only need to raise your arm and leg up 2-3 inches off the floor. www.willowpt.com

Star t Feeling Better Today!

CONDITIONS WE TREAT

Welcome to Willow Physical Therapy Wearehere tohelpyouenjoyyour life,pain-free!Tomakeaconvenient appointment, simply call us today at 907-456-5990 or click “Request an Appointment” button on our website. Our practice is dedicated to helping our patients identify the cause of their pain and creating a custom treatment program that will allow them to return to normal activities pain-free. WE LOVE SERVING OUR PATIENTS

• Back & Neck Pain • Foot & Ankle Pain • Shoulder Pain • Hip & Knee Pain • Hand, Wrist & Elbow Pain • TMJ Syndrome

• Arthritis Pain • Pelvic Pain/Pelvic Floor Therapy • Vertigo • Sports Injuries • Post-Surgery Rehab • Balance & Fall Prevention

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HEALTHY RECIPE BASIC FRUIT SMOOTHIE RECIPE Eating Right Never Tasted So Good!

Patient Success Spotlight

“Before physical therapy I couldn’t do anything without fear of dislocating my knee. Now I can run, jump, and skip with almost no pain at all. I’m no longer scared to be my crazy self nor do I fear dislocation. My knee feels much stronger than before and it can withstand so much more. Feeling my muscles work correctly is super exciting.” - Phoebe Feelingmymuscles work correctly is super exciting!

Relieve Neck Pain In Minutes Try this movement if you are experiencing neck pain.

CHIN TUCK While sitting with good posture gently tuck chin in and nod yes. Repeat 8 times. Helps Neck Pain www.simpleset.net

5 Ingredients • 1 quart strawberries, hulled • 1 banana, broken into chunks • 2 peaches • 1 cup orange-peach-mango juice • 2 cups ice

Directions In a blender, combine strawberries, banana and peaches. Blend until fruit is pureed. Blend in the juice. Add ice and blend to desired consistency. Pour into glasses and serve.

http://allrecipes.com/recipe/23553/basic-fruit-smoothie/

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