Health & Wellness newsletter by Kewanee Physical Therapy & Rehab Specialists
Health &Wellness The Newsletter About Your Health And Caring For Your Body
It’s Difficult To Help Others While In Pain! Remember back when your mother used to tell you that if you wouldn’t stop hunching your shoulders, they’d be stuck that way forever? An idle threat, one that barely anyone took seriously. Yet, fast forward a few decades and it turns out that mom might have been on to something, after all. A poor habit of bad posture can have a lasting impact on your neck and back. The worse your posture is, the more intense your back and neck pain can become. Unfortunately, once you start experiencing neck and back pain, simply squaring your shoulders isn’t likely to be much help. Working with a physical therapist can help you to train the muscles in your back, neck and shoulders so that you can improve your posture permanently, and in doing so bring relief to your chronic neck and back pain. (continued inside) HOW POSTURE AFFECTS NECK & BACK PAIN
IMPROVE YOUR POSTURE AT HOME
There are ways that you can improve your posture at home, as well. Here are several strategies that are typically helpful: • Try to stand tall whenever you are standing or walking. Hold your head high and square your shoulders, but more importantly work on being the tallest version of yourself. Hunching over is the leading cause of poor posture. • Use support when you sit to keep your posture correct. Lumbar support in office chairs and car seats will help a bit, but for improved posture you may need to add additional cushioning that will help you keep your back straight. • Be mindful of how you lift heavy objects. Keep your shoulders square and your chest forward. When lifting something that is over 50 lbs it is important to take extra care. Lead with your hips and try to keep the weight close to your body. Lifting something improperly can lead to injury to your neck or back, which may make proper posture uncomfortable. What can Good Posture do for You? There are a lot of benefits of having good posture. Aside from saying goodbye to neck or back pain, improving your posture can provide several unexpected benefits to your lifestyle and personal well-being. Here are a few of the additional benefits of having good posture: • Proper posture creates quality exercise for your core and back • Improved respiratory health • Added protection for your organs, bones, joints and muscles • Reduced risk of arthritis
If you are experiencing chronic neck and back pain, there is a good chance that it could be related to your posture. Contact your physical therapist to learn more about how you can take steps to start improving your posture today.
Call the clinic nearest you to schedule an appointment today! Kewanee: (309) 852-2200 Galva: (309) 932-8100 Stark County: (309) 695-4010.
Eating Right Never Tasted So Good! Spinach Stuffed Mushrooms Recipe
INGREDIENTS • 20 medium mushrooms • 1/4 cup chopped shallots, scallions/ onion • 2 cloves garlic, chopped
• 1 tablespoon balsamic vinegar • 1/2 teaspoon soy sauce • 2 cups chopped fresh spinach • 1/2 cup Plain Greek Yogurt • Salt and pepper to taste
DIRECTIONS Wash the mushrooms and carefully remove the stems without breaking the caps. Finely chop the stems. Combine the shallots, garlic and vinegar in a small skillet or saucepan and cook for 1 to 2 minutes. Add the chopped mushroom stems and soy sauce and cook, stirring occasionally, for 3 to 5 minutes, until the mushrooms soften and release their juices. Add the spinach and cook, continuing to stir, until it is wilted and the liquid in the pan is absorbed. Remove from the heat and let cool for a few minutes, then stir in the yogurt. Season with salt and pepper to taste. Preheat the oven to350ºF.Stuff thespinachfilling into themushroomcaps.Place themushrooms in a baking pan and bake for 20 minutes, until tender. Remove from the oven and let sit for a few minutes for the filling to set before serving. Yields 20 mushrooms.
KEWANEE (309) 852-2200
GALVA (309) 932-8100
STARK COUNTY (309) 695-4010
www. kptrs.com
HAVE FUN: SUDOKUPUZZLE!
Patient Success Spotlight
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“I love coming to get my physical therapy done here at Kewanee Physical Therapy (KPT). The staff are all very professional and knowledgeable in all aspects of their job. Even though I arrived in pain, I Ieft knowing I would soon leave feeling great.The atmosphere is very laid back and an enjoyable experience.” - Joey J. I love coming to get my physical therapy done here at Kewanee!
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DISCOVER HOW TO LIVE PAIN-FREE 3 5 1 2
Corner Pectoral Stretch Exercise For Back Pain Stand in corner, arms slightly above shoulder height and your elbows bent, forearms flat against the sides of the wall. Move chest towards the wall, feeling a stretch in the front of your chest. Repeat 3 times. Relieve Back Pain In Minutes Try this movement if you are experiencing back pain.
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At Kewanee Physical Therapy & Rehab Specialists, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions. 8 4 9
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What it does: The corner pectoral stretch exercise is good for strengthening back muscles and improving posture. Your next step is to see what is causing your poor posture. Call us to schedule an appointment.
It’s time to call Kewanee Physical Therapy & Rehab Specialists if: • You are 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 7 5 2 6 9 1 7
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CALL TODAY! (309) 852-2200
Health & Wellness The Newsletter About Your Health And Caring For Your Body
“What You Wish You Knew About The Effects Of Poor Posture!” HOW POSTURE AFFECTS NECK & BACK PAIN
INSIDE:
• Improve Your Posture At Home • Relieve Back Pain In Minutes • Patient Success Spotlight • Sudoku Puzzle
The Posture and Pain Connection. Not all back pain is caused by poor posture, and it is true that you can have poor posture for years without feeling the consequences of that slouch right away, but in time the habit is likely to catch up with you. There are certain ways that you can tell if neck or back pain may be a result of poor posture, including: •The pain in your back is worsened at certain times of day. For example, after you’ve spent a day at the office, or after a few hours on the couch. • The pain frequently starts in your neck and moves into your upper and lower back. Pain that seems to travel from one area of the back to another is frequently an indication of posture concerns. • The pain will subside after switching positions, such as switching from sitting to standing or vice versa.
• Back or neck pain that develops soon after a change in circumstances, such as starting a new job with a new desk chair, or getting a new car. After years of practicing poor posture, your back, shoulder and neck muscles will likely find standing or sitting with straight posture to be uncomfortable.This is because your muscles have grown accustomed to the slouching, and standing up straight will require some thorough stretching. That doesn’t mean that once you have bad posture you can never correct it.
Working with a physical therapist to improve your posture is a great way to overcome chronic neck and back pain. In physical therapy, you will be guided through a series of stretches and strength building exercises that can help you begin training your body to practice better posture, thereby reducing your back and neck pain. Look inside to learn more about our programs and say goodbye to that aching back and neck! Call the clinic nearest you to schedule an appointment today! Kewanee: (309) 852-2200 Galva: (309) 932-8100 Stark County: (309) 695-4010.
www.kpt rs.com
EXPERIENCE THE BENEFITSOF STRETCHING
As you age, your muscle tissue actually dries out a little, tightening. This causes a loss of range of motion in your joints and tissues. In addition to the loss of range of motion, it can really limit your active lifestyles and hinder day-to-day, normal motions. Tasks that used to be simple, such as dressing or squatting down to tie your shoes, now become extremely difficult. A regular stretching program helps lengthen your muscles and makes daily living activities much easier. Everyone can learn to stretch, regardless of age or flexibility. Stretching should be a part of your daily routine, whether you exercise or not. It does not have to involve a huge amount of time, but stretching can end up giving you huge results! Stretching is a natural part of what we do on a daily basis. You might notice that if you have been sitting in a particular position for a long time, you stretch unconsciously. It feels good! In addition to that good feeling, a consistent stretching program will produce large gains in flexibility and joint movement. Be kind to your muscles and they will be kind to you! Here are just a few of the benefits you can expect from a regular stretching program: • Reduced muscle tension • Increased range of movement in the joints • Enhanced muscular coordination • Increased circulation of the blood to various parts of the body • Increasedenergy levels(resultingfrom increasedcirculation ) Governor Rauner signed into law HB 4643 on August 16th, 2018, giving patients direct access to physical therapy services. In other words, patients can now bypass the need to see their primary care physician to request a referral to physical therapy. When patients have a need for physical therapy, they can schedule an appointment for an evaluation with a PT, cutting the time to access pain relief and recovery from injury significantly. HB 4643 was introduced in the Illinois House of Representatives on February 7th, 2018. It passed out of the House by unanimous vote on April 27th, 2018. The Senate passed it unanimously on May 23rd, 2018, sending it to the Governor’s desk for approval. Direct Access has been a long-time goal for physical therapists throughout the country. Most states have some form of direct access. Prior to this major change, patients in Illinois were allowed to have a physical therapy evaluation, but treatment could not be provided until a physician’s referral was obtained. This often took days to get, and it would usually require a visit to the physician’s office. Illinois has now joined many other states in recognizing a physical therapist’s ability to evaluate a patient and determine a plan of care without physician supervision.
DIRECT ACCESS TO PT IS FINALLY HERE
What this means to YOU: When you have an ache or a pain that is bothering you, or you aren’t moving the way you should be, you can call your physical therapist to set up an evaluation without having to contact your doctor or nurse practitioner first.
www.kptrs.com Call the clinic nearest you to schedule an appointment today! Kewanee: (309) 852-2200 Galva: (309) 932-8100 Stark County: (309) 695-4010.
HOWTO IMPROVE YOUR CHILD’SNUTRITION
Ensure your kids drink plenty of water Dehydration can lead to a system overload. Our thinking becomes cloudy, energy diminishes, cell activity becomes sluggish and elimination becomes stagnant. Sending your kids to school with 1-2 water bottles daily isoneof theeasiestandhealthiestoptions.Adding freshlysqueezed lemon and lime can add flavor and aids in digestion. Make sure children get enough sleep Growing children need sleep, although they will beg to differ with you! It is vital to their mood, behavior and attention. Children aged 6-13 need about 9-11 hours of sleep a night.To help your children get a good night’s sleep, help instill a regular bedtime routine, ensure the TV, computer, video games and cell phone are out of your child’s bedroom and that the room is as dark as possible. Essential oils, such as lavender, can help to release tension and allow for relaxation as well. The lunchtime sandwich may be the standard option, but let’s face it: Slapping the same smears onto bread — day after day, week after week — can leave kids and parents a little bored. NUT FREE - SANDWICH FREE BOX LUNCH Hummus and Pita Plate Nine out of 10 kids love a good smear of hummus. Why not make it the star of the show? Pack with: Salami, olives, carrots, baby tomatoes, and grapes. (Note that dipping is easier and less messy if you pack the hummus in a separate container.) Using these back-to-school nutrition tips, you can set the tone for the school year and support your child’s health, happiness and success. Wishing all kids a wonderful first week back to school!
KEWANEE 1258 W South St, Suite 1 Kewanee, IL 61443 (309) 852-2200
GALVA 356 Front Street Galva, IL 61434 (309) 932-8100
STARK COUNTY 112 E. Williams Wyoming, IL 61491 (309) 695-4010
www. kptrs.com
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