Rehability: How Bad Posture Affects You

HOW BAD POSTURE AFFECTS YOU “You Can Reduce Pain With Better Posture” He a l t h & F i t ne s s The Newsletter About Your Health And Caring For Your Body

Your posture affects how you look, feel and move. Your neck, back, low back, hips and even your legs are affected by howwell you carry yourself. Your muscles can become weak overtime from poor posture and this can cause pain. The good news is that we are specialists when it comes to posture and we can get you

standing tall again! (continued inside)

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He a l t h & F i t ne s s The Newsletter About Your Health And Caring For Your Body

REDUCING PAIN. RESTORING FUNCTION. ACHIEVING GOALS.

HOW BAD POSTURE AFFECTS YOU “You Can Reduce Pain With Better Posture”

(continued from outside) When was the last time you looked in the mirror or saw a photo of your posture? If you suffer from frequent aches and pains, your posture may be to blame. In today’s society, we spend an increasing amount of time sitting looking at the TV, computer screen and looking down at our phones. If you fit into this category, then changes in your posture can have numerous negative effects on your body. What happens to your body with bad posture? Forward head posture – This creates strain on the neck, shortening the muscles in the back of the neck. Neck pain, radiating pain to the shoulders or arms, chronic headaches and even low back pain can result. Mid-back slouching – This can change the shape of your ribs and drive your head forward over time. The result can be pain in the mid-back and problems with your neck. Eventually, compression of your lungs, heart and digestive system can occur, causing internal problems. Low back - Low back pain is very common with poor posture. The back muscles have to contract excessively to keep you upright, causing you pain. Bad posture also causes abnormal wear and tear on the low back, increasing the risk of arthritis in the spine. Hips and legs – With sitting for prolonged periods, the hip joints lose range of motion and the muscles in the front of the hips stiffen. These tightened muscles then pull on the low back, causing low back pain. Walking – Your center of gravity changes with bad posture, causing your balance to decline. In addition, weakness to the hip muscles with prolonged sitting causes problems with walking. All these changes can have a serious impact on your mobility and ability to walk safely. The good news is that with the right physical therapy treatments, a lot can be done to help you regain proper posture and quickly relieve back and neck pain. Call us today to learn how we can help you live a pain-free life!

INSIDE 5 Steps To Improve Your Posture Practice News Holiday Survival Exercise Essentials

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5 STEPS TO IMPROVE YOUR POSTURE

Good posture is an ongoing fight against gravity. Gravity wants to pull you to the floor and your muscles have to counteract that to keep you upright. While your posture may have changed over the years, the good news is that there is a lot that you can do to improve your posture and reduce your pain: 1. Physical therapy – We are experts in evaluating posture and guiding you on the proper techniques to change your posture and reduce your pain. Call us if you are having frequent aches and pains. We can examine your posture and put you on the right road to a pain-free life.

2. Get up frequently – When working at a computer or sitting in front of a TV, get up at least every 30 minutes to walk around for at least one minute.

3. Proper computer setup – Make sure that your computer is at the proper height so the top 1/3rd of the screen is eye level and keyboard is low enough, at or below elbow height.

4. Sitting properly – Keep your feet on the floor, don’t cross your legs and keep a small gap between the back of your knees and the chair.

5. Exercise frequently – walking, running, stretching and strengthening are very important. Strengthen your back muscles to maintain a better posture.

To see how we can improve your posture, eliminate your pain and get you back to the activities you love to do, call us today! REHABILITY’S FAMILY & FRIENDS CARE TO SHARE PROGRAM!

The best compliment we can receive as a practice is always the referral of a family member or a friend. If you know someone suffering from aches and pains that are affecting their quality of life, WE CAN HELP! “CARE to Share” and refer them to REHABILITY. They will thank YOU and so will we, with a Surprise Gift Card! Have them call us today 732-780-6230.

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TIPS TO MAINTAIN YOUR DIET DURING THE HOLIDAYS

Are You Struggling With Your Diet This Season? Tis the season to be jolly... but for many who have struggled with weight loss the holidays can put a damper on the most wonderful time of the year. Surrounded by traditional favorites, baked breads, rich desserts and decadent cocktails, one can almost visualize the numbers on the scale heading in the wrong direction. Fear not and RSVP yes to your festive engagements by arming yourself with these helpful tips: • Eat before you go. As silly, as this may sound, the best way to arrive at your function and be able to pass on high calorie and high fat hors d’oeuvres is to not be plagued with hunger pangs. In addition, you will be able to make healthier food choices placing more emphasis on salads, protein and vegetables. • Avoid high sugar spirits like daiquiris, coladas and margaritas. With just two of these types of cocktails, you could consume half of your days’ worth of calories. Instead, choose light beer, red wines like pinot noir or chianti, white wines like pinot grigio or sauvignon blanc or mixed vodka club drinks with a splash of juice. Since alcohol dehydrates the body which can lead to extra snacking, be sure to drink plenty of water in between.

• You can’t have your fruitcake and eat it too. Holiday desserts can be rich in sugar , fat and calories which can really pack on the pounds especially if coupled with a high carbohydrate dinner. Try chewing on gum or sipping on a flavored herb tea to help squelch the desire to sample a little bit of everything. But if you must indulge, choose a reasonable portion of one of your favorites or two half portion sized desserts. • Calories in, calories out. If you are going to indulge you must exercise. Exercising an hour a day, or 30 minutes at high intensity, 5 times a week will help keep your clothes fitting nicely. • 80/20 rule. Stick with a low carbohydrate diet throughout the season with plenty of protein, vegetables and healthy fats. No need to add any extra rice, pasta, cereal or bread to breakfast and lunch meals. This will allow you to partake in some decadent foods a few times a week without adding the average 5-7 pounds of holiday weight gain. Rehability offers many nutrition programs to suit your goals, bud- get and timeframe. Call the office today to schedule your free con- sultation.

“I never realized how poor my posture really was until I had it checked by Dr. Chickara. Whether I was standing or sitting or lying down, my body was never in alignment. When he showed me what straight was, I felt crooked! His treatments have helped improve the curve in my neck which has been troubling me for years and my back is no longer stiff at the end of the day. He has also taught me so much about “posture awareness” throughout my daily routine and everything I’ve learned has made a big difference in my overall improvement.” - Cynthia F. Patient Success Story

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Exercise Essentials Flexibility, strength, and stability are needed to keep you moving. Share this with a friend or family member to help keep them healthy too!

STANDING EXTENSIONS While standing, place your hands on your hips and lean back to arch your back.

PRONE ALTERNATE ARM AND 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.

Exercises copyright of

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Helps Posture

Who do you know that needs our help?

Refer a Friend Do You Have Friends or Family Unable to Do The Following? 9 Move without pain 9 Bend and move freely

9 Balance confidently and securely 9 Sit for long periods comfortably 9 Walk for long distances 9 Live an active and healthy lifestyle

If you know someone suffering with aches and pains give the gift of health. Refer them to Rehability today. Pass along this newsletter or have them call us directly for a Free Back Pain Relief Consultation.

Call Today! 732-780-6230

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