How do you maintain your posture throughout the day? Do you catch yourself slouching frequently? Do those last couple hours of the school or workday leave you hunched over and ready to leave? If you are experiencing aches and pains, especially in your neck or back, poor posture is probably to blame. Fortunately, posture can be improved with the help of physiotherapy.
Health &Wellness The Newsletter About Your Health And Caring For Your Body
FEBRUARY 2021
Show Your Posture Some Love: GAIN A MORE COMFORTABLE LIFE!
www.thephysiotherapycenter.com
Health & Wellness The Newsletter About Your Health And Caring For Your Body
FEBRUARY 2021
INSIDE:
• Show Your Posture Some Love: Gain a More Comfortable Life! • Exercise Essentials • Quick & Easy Recipe: White Chocolate Raspberry Smoothie • Fun & Games: Sudoku Challenge • Does Poor Posture Affect Me? • The Benefits of Warming Up Before Exercise CALL IN! Call for your FREE ACHES & PAINS ANALYSIS Call us today to schedule your first step out of pain! (345) 943-8700
GAIN A MORE COMFORTABLE LIFE! Show Your Posture Some Love:
How do you maintain your posture throughout the day? Do you catch yourself slouching frequently? Do those last couple hours of the school or workday leave you hunched over and ready to leave? If you are experiencing aches and pains, especially in your neck or back, poor posture is probably to blame. Fortunately, posture can be improved with the help of physiotherapy. Call The Physiotherapy Center today to learn more about how you can improve your posture and
people partake in bad posture habits in one way or another. We become so wrapped up in whatever tasks we are doing that we forget to think about the way our bodies are positioned. Improper posture isn’t due to laziness or apathy; rather, it generally has something to dowith a physical weakness within our bodies. We slouch and slump when we feel drained because our bodies (quite literally) get tired of holding us up. Poor posture leads to excessive strain on your joints, muscles, tendons, and ligaments. It also weakens many of the core muscles that are needed in order to keep you upright and healthy. Posture changes occur over time andmost people don’t pay attention to them until they begin to notice aches and pains. Even if you exercise regularly, it is possible that there are still a few weak muscles contributing to your posture that youmay not even realize. Themuscles in your shoulders, back, abdomen, buttocks, and pelvic floor all play an important role in your posture. If even one of these is weak, your core will be affected, and your posture may suffer. Your body is designed to align perfectly, in order to allow for proper movement of themuscles, breathing, and blood circulation. If poor posture continues, it can eventually lead to chronic conditions as you age.
lead a pain-free, active life! The 3 Curves of Your Spine:
Your spine has 3 curves, which provide support and flexibility, in addition to protecting the nerves running up and down your spine. Your neck and lower back should be gently curved in, while your upper back should be slightly curved out. When you slouch, the spine in your neck and lower back actually becomes straighter, while the upper back becomes excessively curved. This produces a forward-head posture and humped upper back. If your abdominal muscles are weak, you may also experience an excessive arch in your lower back. Common Postural Issues: Poor posture isn’t anything to be embarrassed about - very few people have perfect posture, and most
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IMPROVING YOUR POSTURE
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Our physiotherapists are experts in evaluating posture and movement. By pinpointing the source of your aches and pains, we can develop a plan for you that will return you to an ideal posture and quickly relieve your pain. In fact, physiotherapy has been proven as one of the most successful methods for improving posture. According to a study published by the National Institutes of Health, titled, “Evidence- based protocol for structural rehabilitation of the spine and posture,” the method of structural rehabilitation has a strong efficacy for back pain, neck pain, and postural improvement. Physiotherapists have found success in using their methods to treat postural issues, as well as the chronic conditions that may develop as a result. Physiotherapists are movement experts and they are great resources to have when trying to achieve your physical performance goals. They will aid you in the improvement of your balance, stability, flexibility, and mobility, all of which will positively affect your posture. 3 Simple Tips: Physiotherapy treatments will yield the best
results when focusing on improving your posture. However, there are some simple tips you can use on your own when standing, sitting, or bending in your daily life: 1. Standing Stand facing a mirror. Look at your shoulders - does one seem higher than the other? Look at your neck - does it tilt to one side or stick forward? 4 Pretend that an imaginary string is pulling gently through the top of your head. Notice how your posture improves automatically when you try to be taller? Keep your abdominals slightly contracted to maintain this posture. When walking, make sure that your arms are moving comfortably back and forth, feeling the rotation through your torso. 2. Sitting Sit all the way back in your chair so you feel your lower back against the backrest. Avoid prolonged sitting on soft couches when watching TV, as this causes excessive slouching. Try to keep your feet flat on the floor and angle your chair so that your knees 2 9 http://1sudoku.com
are slightly lower than your hips. Try using a small rolled-up towel for your lower back if you need more support while sitting. If you work at a computer, make sure that your keyboard and mouse are slightly lower than the level of your elbow. You may need to adjust your seat higher to make this happen. 3. Bending Most back injuries occur when bending and twisting at the same time. When you need to bend down to get something from a low surface, make sure you squat, and keep your abdominals tight as you do so. In addition, if you are lifting something, get your body as close as possible to what you are lifting. Try having one leg forward to use your legs more to lift, rather than your back. As part of your physiotherapy treatment, we can teach you proper posture, bending, and lifting techniques to protect your body from future injuries and make sure you stay healthy. Contact your physiotherapist today at (345) 943-8700 or visit us at www.thephysiotherapycenter.com. 8 6 1 6 3 2 5
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Refer A Friend Care enough to share how physiotherapy helped you? Who do you know that could benefit from therapy? Send them our way! They will thank you, and so will we.
Exercise Essentials Helps to strengthen your back and improve posture. REPEAT TRUNK FLEXION | TO FLOOR Sit in a chair with good posture. Hands on your thighs. Let your trunk sag toward the floor use your arms to control the movement. Let your arms dangle to the floor. Now use your arms to push yourself up. Repeat 10 times.
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Refer a friend to our clinic and receive a FREE 1/2 Hour Therapeutic Massage .
Aches & Pains? We Offer FREE Screenings Helping You Get Back To Better Again!
Exercises copyright of
Always consult your physiotherapist or physician before starting exercises you are unsure of doing.
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25 Eclipse Drive, P. O. Box 10742 George Town, Grand Cayman, KY1-1007 Phone: (345) 943-8700
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In a small microwave-safe bowl, heat white chocolate chips for about 30 seconds and stir until smooth and melted through. Set aside to cool slightly. Add all ingredients, including melted chocolate, to a blender (or bullet, food processor, etc). Blend until smooth. Pour into glasses and top with fresh berries. Enjoy! https://livelytable.com/white-chocolate-raspberry-valentines-smoothie/ n° 23419
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DOES POOR POSTURE AFFECT ME?
Just think about the number of hours a day we spend staring at a computer screen, hunched over our desks, or staring at our phones. That creates a lot of stress on the neck and back, especially if you are slouched, tilted forward, or looking down for prolonged periods of time. How Does Poor Posture Affect Me? Changes to your posture can negatively affect your body, and you may find yourself experiencing some of the following symptoms: If your posture contains a forward head tilt – This forward-head posture creates a strain on the neck, which can result in neck pain, shoulder pain, arm pain, chronic headaches, and lower back pain. Tilting your head forward for long periods of time shortens the muscles in the back of the neck, and can result in soreness throughout multiple parts of your body. If your posture contains slouching of the mid-back – If you slouch the middle of your back, you can drive your head forward and alter the way your ribs naturally align. By doing this, you may experience pain in the slouched region of the mid-back, in addition to pain in the neck. If this is your average standing posture, it is important to seek physiotherapy treatment right away – over time, standing like this day after day may cause internal issues, as it creates pressure on your lungs, heart, and digestive system. If your posture includes sitting for long periods of time – When you sit for prolonged periods of time, the muscles in your hips and legs will stiffen. When these muscles become stiff, they tighten and will pull on the
lower back, causing pain. The joints also lose their range of motion, which can cause soreness or achiness in the hips, legs, and back, and can create issues with your gait. The way in which you walk can also have an effect on your posture. When you have improper posture, your center of gravity changes. This can cause your balance to decline, which can cause pain when walking, thus creating a vicious cycle of overcompensation and pain. The most common symptom of poor posture is lower back pain, although pain can be present in other parts of the body, as well. The back muscles constantly contract to keep you upright, and they overcompensate when you slouch or hunch over. Over a period of time, constant poor posture can create an unusual amount of wear and tear on the lower back, which can increase the risk of arthritis in the spine. Simply standing up straight is a fight against gravity, and if you have been standing the wrong way for several years, it may be difficult to change it on your own. However, physiotherapists are dedicated to getting you back on track to a pain-free and risk-free life. They will evaluate your posture and gait to determine the best treatments necessary for you, and then they will create a treatment plan unique for your needs. They can improve your posture, eliminate your pain, and get you back to doing the activities you love to do. If you are experiencing pain, and you think it may be a result of your posture, give The Physiotherapy Center a call today at (345) 943- 8700. We will help you get back to a comfortable posture and pain-free life!
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THE BENEFITS OF WARMING UP Before Exercise
Whether you’re a weekend warrior or dedicated athlete, warming up before participating in any form of physical activity is extremely important. We always hear about the crucial aspect of proper warm-ups, but why exactly are they so crucial? Well, the truth is that while it may not seem like it at the time, warming up the body before engaging in an exercise of any sort can pose several benefits. The Importance of Proper Warm-Ups Stretching and proper warm-ups before exercise are arguably the most important in helping your body avoid injury. We understand that one of your primary goals is staying healthy so you can participate in your sport or exercise of choice. Our physiotherapists at The Physiotherapy Center can teach you warm-up routines that utilize light weights, resistance bands, or targeted stretches to get your body ready for physical activity. Some light cardio can also be beneficial in your warm- up routine, as the goal is to have your muscles warm and loosened up. When this happens, your muscle cells become oxygenated and ready to work. A physiotherapist can guide and assist you in perfecting your warm-up routine, similar to a personal trainer. Maintaining proper form during your warm-ups is just as important as maintaining it during your main exercise, and is one of the main keys to avoiding injury. Your physiotherapist will analyze your form to make sure you’re doing everything correctly in order to maximize results during your workout and help you get the most out of it. Warming Up Can Make All the Difference for Those Who Are Aging and Active As we age, our bodies simply aren’t as limber as they used to be – putting us at risk for exercise-related injuries. Proper warm-ups are a great resource for those who still want to remain active but may be prone to injuries or at a higher risk of developing injuries. A physiotherapist can help you figure out where your problem areas are, so you can perform the correct warm-up routine
for your needs. A routine that consists of a combination of exercises, stretches, and pain-relieving techniques that target areas where injuries are likely to occur is one of the best ways to avoid injury in the aging and active adult. Additionally, your physiotherapist can also help you target poor techniques and correct them. They will focus more on the areas of your body that are repeatedly stressed and overused by your sport or exercise, thus determining your likelihood of injury and suggesting the best warm-up techniques for keeping you safe during physical activity. Additional Benefits of Warming Up Before Exercise While injury prevention is the main benefit, there are many ways that warming up helps your body. Some additional benefits include: 1. Reducing muscle tension. When your body isn’t warmed up, it becomes tense and tight. Tense and tight muscles have restricted blood flow and may not activate as effectively. Stretching and light exercises before a workout help to alleviate this tension and help muscles expand and contract more efficiently. 2. Increasing range of motion in your joints. Joints that move better, work better! Warming up helps your joints move fluidly and throughout their full range of motion. This improves movement efficiency and function, which means better performance. 3. Improving circulation. In addition to improving muscle mechanics, the enhanced circulation that warm-ups bring can also accelerate the recovery of painful areas, reduce post-workout soreness, and increase your energy levels. 4. Helping with stress relief. There’s a strong link between physical tension and mental tension. By alleviating physical tension with a consistent warm-up routine, you can ease psychological stress, too. Plus, evidence shows that stretching and/or participating in light exercises before a workout improves your “psychological readiness” and helps you get your head in the game.
25 Eclipse Drive, P. O. Box 10742 George Town, Grand Cayman, KY1-1007
Phone : (345) 943-8700 Fax : (345) 943-8701
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