Do you ever find yourself slouching in a chair, slumping at the computer or your belly sticking out after standing for a while? This is a sign of core muscle weakness that can negatively affect your health and create back or neck pain.
NEWSLETTER The Newsletter About Your Health And Caring For Your Body
Getting To Know The ProMotion Rehab &Sports Medicine Staff! WAYNE ROGERS, PT TECHNICIAN
Wayne Rogers is one of our newest additions here at ProMotion Rehab & Sports Medicine. Wayne has come on board as a physical therapy technician due to his interest in pursuing a career in health and fitness. A native of Lake City, Wayne is also a personal trainer and coaches boxing at our partner gym, Strickland’s Boxing & Fitness. He’s been a great asset to our team and is available to help you transition back into a gym program once you finish your rehab with us!
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NEWSLETTER The Newsletter About Your Health And Caring For Your Body
A STRONGER CORE MEANS A HEALTHIER YOU FOCUS ON THIS BODY PART TO IMPROVE HEALTH!
Whether you have a recent injury or have been suffering for a long time, seeing a physical therapist at ProMotion Rehab and Sports Medicine can help you return to a more active and pain-free life. Give us a call today:
Do you ever find yourself slouching in a chair, slumping at the computer or your belly sticking out after standing for a while?This is a sign of core muscle weakness that can negatively affect your health and create back or neck pain. What Are Your Core Muscles? Your “core” is the group of muscles that help stabilize your body and give a strong point fromwhich your skeleton can move properly with good posture. The core is made up of your abdominal, low back, pelvic, and gluteus muscles. When any one of these groups is weak, it causes instability and makes it hard to use your body properly. The result is strain to different areas of your body, especially the back and neck muscles.This causes bad posture, fatigue, inflammation, and pain. Can’t I Just Do Sit-ups? Strengthening the abdominals is just one component of strengthening your core muscles. It takes an expert, trained in the science of human movement
LAKE CITY (843) 374-0185 FLORENCE (843) 407-0377
to analyze where your pain is coming from. Our physical therapy professionals are just those experts. Whether your pain is from your back, neck, shoulders, or legs, we perform a thorough analysis of your posture, movement, and strength. This allows us to pinpoint exactly what is causing your pain. Only then, can an effective treatment plan be made to obtain the fastest results. Call us today to learn more about how we can eliminate your pain and improve your health!
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5WAYS TO RELIEVE BACK&NECK PAIN
When suffering with back or neck pain, it can be confusing to determine the right way to relieve pain and get back to normal activities. For some, permanent injury or changes in their body mean arthritis and the tendency for more aches and pains. However, it doesn’t mean you can’t do something about it and live a pain-free life. Here are some tips to relieve your back and neck pain. 1. GET EXPERT HELP. The best solution for your back or neck pain is to restore proper movement, strength and coordination for maximum results. Our physical therapists are the medical experts that can help you improve your function and relieve your pain. See your physical therapist at least yearly to maintain your health. 2. IMPROVE YOUR POSTURE. Make sure to stand up frequently, at least every 30 minutes and vary your positions of work throughout the day. Aim to correct your posture when sitting and standing and make adjustments as needed. 3. AVOID INJURY. Make sure you know the proper way to lift, bend, and pick up objects, even if they are not heavy. Our experts can show you proper body mechanics with everyday tasks. 4. ADEQUATE REST & EXERCISE. Your body needs to heal after every day, so a good night’s sleep is critical, especially those hours before 12 am. Record your favorite late night shows so you don’t have to stay up late! Sleep deprivation actually worsens your pain tolerance and saps your strength. In turn, make sure you exercise – at least walk 30 minutes a day to improve your strength, heart health and flexibility.
5. NUTRITION. It isoften foundwithpeople inpain, that theirdietaggravates their pain and their lack of water “dries” out their tissues. It is very important to avoid processed foods and fried foods, which increase inflammation in the body. Of course, eat more vegetables, fruits, and lean protein. Don’t forget to keep a glass of water by your desk and refill it during the day so you stay hydrated!
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HEALTHY RECIPE: OATS WITH APPLES & CRANBERRIES
INGREDIENTS • 1 cup oats • 1 large Granny Smith apple, diced • 1/2 cup fresh cranberries • 3 tbsp maple syrup • 1 tbsp pure vanilla extract • 1 tsp ground cinnamon • 1/2 tsp ground cardamom
• 2 pinches of kosher salt • 4 1/2 cups unsweetened almond milk Toppings: • chopped apple • almond slices/chopped almonds
• dried cranberries • ground cinnamon
INSTRUCTIONS Spray a 2-quart or 4-quart slow cooker insert lightly with cooking spray. Combine the steel cut oats, diced apple, cranberries, maple syrup, vanilla extract, cinnamon, cardamom, salt, and almond milk. Stir to mix thoroughly. Cover and cook on low heat for 6 hours (for firmer oats) to 8 hours (softer oats with the slightest chew), stirring once or twice if possible. As the oats are cooking a thin, dark colored skin may form on top of the oats and they will look slightly dry at first glance. Don’t worry. Go ahead and stir the oats well until they are creamy andsmooth. Ifyouprefer looseroats,stir inanadditionalhalfcuporsoofalmondmilk.Serve hot and garnish with toppings as desired.
CALL TODAY! LAKE CITY (843) 374-0185 FLORENCE (843) 407-0377
Patient Success Spotlight
Exercise Essentials
PELVIC TILT While lying on your back, use your stomach muscles to press your back into the floor. Repeat 4 times.
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Stretches Lower Back
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BRACE - BILATERAL BENT LEG LIFT While lying on your back with your knees bent, raise up both feet. Use your stomach muscles to keep your spine from moving. Repeat 5 times.
“Great Physical Rehabilitation Service Provider!!!” “ProMotion Rehab and Sports Medicine is an excellent choice for physical therapy. I had a foot injury. The services provided were most effective. And, the facility is wonderful. I loved the exercises and the Physical therapists were gentle, kind, and thorough. The administrative staff are most professional and just plain nice! Great Physical Rehabilitation Service Provider...!!!” -B. K.
Strengthens Lower Back
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Always consult your physical therapist or physician before starting exercises you are unsure of doing.
Coupon Corner
Healthy Activity: Hiking Congaree National Park
FREE 20 MINUTE CONSULTATION
LAKE CITY: (843) 374-0185 FLORENCE: (843) 407-0377 CALL TO SCHEDULE TODAY!
Hiking is a healthy way to spend your free time. We have a number of spots locally to hike. One in particular that is beautiful this time of year is Congaree National Park. With over 2,000 species found world-wide, there are only three species of synchronous flashing fireflies that can be found in North America. Every year, Congaree National Park hosts synchronous fireflies for approximately two weeks between mid-May and mid-June. During this time visitors can experience an awe-inspiring display of synchronous flashing while the fireflies search for a mate. Enjoy hiking this summer and reap the benefits of this healthy activity!
l t, r s k y e
LAKE CITY 148B Sauls Street Lake City, SC, 29560
FLORENCE 610 W. Palmetto Street Florence, SC, 29501
Offer valid for the first 20 people to schedule. Expires 07-28-18
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