PerformanceTherapy: Strengthen The Core To Improve Health

June, 2020

Health & Wellness Newsletter

NEWSLETTER

TELEHEALTH: SERVING PATIENTS IN THESE TROUBLING TIMES In light of the COVID-19 pandemic that has been causing numerous health care facilities to shut down, we as medical professionals are diligently trying to serve our patients in the best ways possible without risking the spread of this disease.Because of this, telehealth services are the best possible option for us at this time. By providing care for our patients virtually, as opposed to in-person, we are able to keep both our patients and PT providers safe. be able to track your progress and see how you are improving throughout your treatments – without coming directly to our clinic. WE ARE OPEN & HERE FOR YOU

Begin telehealth services today. We understand that we are in the midst of stressful times, and that there will likely be more ahead. At Performance Therapy Institute, we want you to know that we are here for you. We genuinely care about the health of each and every one of our patients, which is why we believe telehealth services are the best course of action for the time being.

For more information on our telehealth services and how they may benefit you, feel free to call us at Franklin: (615) 465-6810 or Nashville: (615) 375-9091, schedule a telehealth appointment with our website chatbot, OR go to our telehealth appointment page link to schedule your virtual appointment! What is telehealth? You may be wondering what exactly telehealth is. Essentially, it is a way for us to make sure that our patients are still receiving the highest possible quality of care they need from a remote location. Telehealth services can be accessed via your smartphone or computer, and you will be able to perform your PT treatments from the comfort of your own home during this quarantine. You will also

OUR PROGRAMS & SERVICES

• Concussion Therapy • Cupping • Dry Needling • Electrical Stimulation • Ergonomics

• Fall Prevention • IASTM • Injury Prevention • Joint Mobilization • And Many More!

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June, 2020

Health & Wellness Newsletter

NEWSLETTER

IMPROVE YOUR HEALTH BY STRENGTHENING YOUR CORE INSIDE: • How Can I Strengthen My Core Muscles? • Stregthen Your Core In Minutes • Patient Success Spotlight • Healthy Recipe

Whether you have pain or have been suffering for a long time, seeing a physical therapist at Performance Therapy Institute can help you return to a more active and pain-free life. Give us a call today:

• FRANKLIN (615) 465-6810 • NASHVILLE (615) 375-9091

How is your posture? Posture is an important part of everyday life that many of us tend not to focus on – Do you slouch in your desk chair, or slump at your computer while you do work? When you stand for prolonged periods of time, do you notice your stomach sticking out a bit? These are all signs of core muscle weakness that can affect your posture and cause pain in your back or neck. Your core muscles help you do a lot – from sitting, to walking, to doing a large number of physical activities. If your core muscles are weak, you may unknowingly be causing some damage to your body. Contact Performance Therapy Institute today to figure out how we can help you strengthen your core muscles and improve your overall health. What exactly are the core muscles? When most people think of core muscles, they immediately think of the abdominals. However, the core is made up of much more than

that! In fact, your core muscles include your abdominal, lower back, pelvic, and gluteus muscles. The group of muscles that make up your core help with stabilizing your body, constructing your posture, and allowing your skeleton to move properly. When any of the muscles within that group become weak, your body experiences an instability that makes it difficult for your body to function properly. As a result, you end up compensating by straining different areas of the body, most commonly the back and neck muscles. As a result, this leads to undesirable consequences, such as poor posture, fatigue, inflammation, or pain.

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HOW CAN I STRENGTHEN MY CORE MUSCLES?

When you are experiencing pain, sometimes it is necessary to seek the assistance of a trained professional in the field of human movement. At Performance Therapy Institute , our licensed physical therapists will conduct a physical evaluation to determine where the pain is rooted and what muscles must be strengthened in order to correct it. Whether you are feeling pain in your back, neck, shoulders, or legs, we will perform a thorough analysis of your posture, movement, and strength to pinpoint exactly what is causing your pain. From there, we will create an individualized treatment plan for you based on your specific needs, aimed at strengthening your core, improving your posture, and alleviating your pain. There are also a few tips you can do on your own, either before PT treatments or in combination with them, in order to strengthen your core and relieve your pain. These include: 1. Improving 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, making adjustments as needed. 2. Avoiding injury. Make sure you know the proper way to lift, bend, and pick up objects, even if they are not heavy. It is important to lift with your legs, rather than your back. Our experts can show you proper body mechanics with everyday tasks . 3. Getting adequate rest and exercise. Every day takes a toll on your body, even if you don’t realize it. Sleep deprivation can actually worsen your pain tolerance and decrease your strength. Relaxing and sleeping helps your body to rejuvenate after a long day, and those hours before 12 a.m. are especially important. Exercising can help you fall asleep earlier, allowing you to wake up feeling refreshed the

next day. By taking a walk for at least 30 minutes every day, you can get better sleep at night, in addition to improving your strength, flexibility, and heart health. 4. Eating nutritious meals. If you are in pain, it is incredibly important to eat the right foods. A poor diet can aggravate your pain by causing further inflammation, especially when eating processed or fried foods. Instead, make it a habit to eat vegetables, fruits, and lean protein. It is also important to drink a lot of water, as dehydration can dry out your tissues. Keep a glass of water by your desk and refill it during the day so you (and your tissues) stay hydrated. 5. Getting expert help. The best solution for your back or neck pain is to restore proper movement, strength, and coordination for maximum results. At Performance Therapy Institute our physical therapists are here to help you improve your function and relieve your pain. If you are looking to strengthen your core, relieve your pain, and improve your overall health, contact us today!

CALL US TODAY TO SCHEDULE AN APPOINTMENT!

HEALTHY RECIPE: SPICY LEMON GARLIC BAKED TILAPIA

YOUR HEALTH IN MIND!

The staff at Performance Therapy Institute is focused on keeping our equipment and facilities clean for you. To help prevent the spread of COVID-19, we want to also encourage our patients to help prevent the spread of coronavirus by:

INGREDIENTS • 4-6 Tilapia Fillets • 1 tbsp Lemon Juice • 3 tbsp Butter • 1 tsp Garlic Minced

• 1/2 tsp Red Chili Powder • Salt to taste • 1/2 tsp Black pepper Freshly Cracked • 1 lemon Cut into thin slices • 2 tbsp Fresh Parsley Chopped

STAYING HOME IF YOU ARE SICK

CLEANING HANDS OFTEN

AVOID TOUCHING YOUR FACE WITH UNWASHED HANDS

DIRECTIONS Wash the tilapia fillets and pat them dry. Arrange the fillets in a baking tray. Mix lemon juice, butter, garlic, red chili powder, salt and black pepper in a bowl. Pour this mixture over the tilapia. Arrange lemon slices in between the fillets. Pre-heat the oven to 180 degrees C (350 Degrees F). Bake the fish for 15-20 minutes. Garnish with fresh parsley. Serve hot.

If you are feeling sick, we ask that you stay home and contact us to reschedule your appointment. Thank you!

Source: soune.me/2019/05/spicy-lemon-garlic-baked-tilapia-dinner.html?m=1

CALL TODAY AT FRANKLIN: (615) 465-6810 ORNASHVILLE: ( 615) 375-9091!

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2 6 GETTING BACK IN SHAPE AFTER STAY-AT-HOME ORDERS ARE LIFTED 5 8 1 7

Patient Success Spotlight

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3 3 7 6 1. Baby steps at first. If you haven’t been participating in the same type of vigorous physical activity you used to be accustomed to, it is important to begin with baby steps. Start small in the beginning and build up from there. When you push your body past its current limits, you make yourself more prone to injuries because your body is not prepared for the physical demands being asked of it. A physical therapist can help you understand the limits that your body developed while under quarantine and can create an exercise plan for you to get back to your physical goals. 9 http://1sudoku.com 6 2. Keeping the correct form. No matter what type of physical exercise you are trying to get back into, form is a crucial part of it. Proper form could mean the difference between physical progress or injury. Your ability to safely perform any movement is reliant on great posture and proper body positioning. When living the sedentary lives that we all currently are, it is possible for your natural posture to shift a bit. A physical therapist can also help you improve your form during exercise by addressing any issues you may have while sitting, standing, twisting, bending, running, jumping, or lifting. 6 2 4 8 2 1

3 5 3. Getting back to your weight goal. It is no secret that this quarantine will cause many of us to lose some muscle mass and put on some more weight. With help from a physical therapist, you can set up an exercise regimen that will help you shed some pounds and maintain a healthy weight, taking off the added stress on your joints that may have developed during the stay-at-home orders. Your physical therapist will customize an exercise plan for your specific needs, which may include stretching, aerobic exercise, weight training, or pain relief treatments if necessary. This will help in reaching your targeted weight and decreasing pressure on vulnerable parts of your body. 7 6 n° 3633 - Level Hard 4 2 8 7 3 Your physical therapist will create targeted exercises and stretches for you to improve your current form and limit the amount of impact on your joints during exercise. Contact us today! Looking for more assistance in getting back in shape after stay-at-home orders are lifted? Performance Therapy Institute is here for you. Contact us today to discover howwe can help you achieve your fitness goals after quarantine. 5

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http://1sudoku.com “I am very impressed and happy with the entire staff at Performance!” 4 3 8 “I had surgery for a torn meniscus in my knee and my doctor recommended several weeks of physical therapy. I was referred by a friend to Josh and his team at Performance Therapy Institute. I have seen both Josh and Tracy for my therapy and have been extremely pleased with both of them! They are very professional, courteous and knowledgeable. They are highly committed to safe and effective therapy for all their clients. I was always greeted with a smile and they were always prompt and attentive once I arrived. While there, they make certain you are doing what you need to do to get better and they make sure you are doing it correctly and with proper form. Your sessions are tailored for your individual needs. They take their time and never rush you while you are there. I am very impressed and happy with the entire staff at Performance and would recommend them to anyone! I will miss seeing them once my therapy sessions are complete!” - D.S. 1 3 6 6 5 7 5 4 6 2 5 8 7 3 2

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Fun & Games

n° 329053 - Level Hard Stregthen Your Core In Minutes Try this movement to improve your core strength.

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Strengthens Core

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1 FRONT PLANK FOREARMS & FEET Lie on your stomach with elbows bent. Your legs should be straight out behind you with your feet together. Raise up on your forearms and toes. Create a nice straight line with your body from your head to your heels. Concentrate on tucking your pelvic to engage your abs, squeezing your glutes and quads to keep your legs straight, and squeezing your legs together as you hold. Hold for 20 seconds and repeat 3 times. 2 5 7 1 4 4 2 5 3 7

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