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.
Health &Wellness The Newsletter About Your Health And Caring For Your Body
Core Curriculum! Improve Your Health By Strengthening Your Core
ALSO INSIDE
Ways You Can Strengthen Your Core • Healthy Recipe • Strengthen Muscles In Minutes • Sudoku Puzzle
Health & Wellness The Newsletter About Your Health And Caring For Your Body
Core Curriculum! Improve Your Health By Strengthening Your Core
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 Kewanee Physical Therapy & Rehab Specialists, today to figure out how we can help you strengthen your core muscles and improve your overall health. What exactly are the core muscles? Whenmost people think of coremuscles, they immediately think of the abdominals. However, the core is made up of muchmore 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 tomove properly. When any of themuscles 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. 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 Kewanee Physical Therapy & Rehab Specialists, 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.
Schedule Your Appointment Today! Kewanee: 309.852-2200 Galva: 309.932.8100 Stark County: 309.695.4010.
www.kptrs.com
5 WAY S YOU CAN S TRENGTHEN YOUR CORE
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 30minutes, 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 Kewanee Physical Therapy & Rehab Specialists, 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!
ARE YOU READY TO LIVE PAIN-FREE?
At Kewanee Physical Therapy & Rehab Specialists, you will receive hands- on therapy treatments by our friendly, caring health experts during focused and individualized sessions. 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 • You have been injured on the job • You want to prevent injury Call us today and start living your life pain-free!
www. kptrs.com
KEWANEE (309) 852-2200
GALVA (309) 932-8100
STARK COUNTY (309) 695-4010
KEWANEE EMPLOYEE SPOT L I GHT
HE ALTHY RE C I PE
APRIL TAYLOR, PT, DPT Physical Therapist Doctor of Physical Therapy
Apr i l is a graduate of Blackhawk College with an Associates degree in Applied Science in 2001. She earned her Bachelor’s in Elective Studies followed with her Doctorate in Physical Therapy from St. Ambrose University in 2009. She has been an active member in the
American Physical Therapy Association since 2005. April has been an active member of the Galva Rotary since 2010 promoting health and wellness to the Galva Community. April has been working in the field of Physical Therapy since 2001 in a variety of settings to include: acute care, home health, aquatic therapy, and outpatient therapy services. April joined the team of Galva, Stark, and Kewanee Physical Therapy and Rehab Specialists in 2005. April strives for her patients to achieve their upmost functional capabilities through assisting them with aggressive therapeutic interventions to recover from recent injury and illness. April was born and raised in Kewanee, IL. She now resides in Kewanee with her husband Kurt, daughter Jillian, and son Aiden. She enjoys spending time with family and friends.
Triple Melon Fruit Salad
Ingredients • 1/2 cantaloupe, seeded • 1/2 honeydew, seeded
• 1/2 small seedless watermelon • 1 lemon • 1/4 cup fresh mint
Directions From the cantaloupe, honeydew, and watermelon, scoop flesh with a 1-inch melon baller. Add all the melon balls to a large bowl. Squeeze juice from the lemon over the melon balls. Finely chop the mint and add to bowl. Toss to combine. Refrigerate at least 30 minutes before serving.
Source: https://www.savoryonline.com/recipes/197637/triple-melon-fruit-salad
Fun & Games Sudoku • Level Medium
Strengthen Muscles In Minutes Try this exercise to strengthen your core!
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Always consult your physical therapist or physician before starting exercises you are unsure of doing. 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 pelvis 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.
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http://1sudoku.com
n° 35089 - Level Hard
Fill in empty squares using digits from 1 to 9. Each digit must be found once and only once per line, per column and per region.
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CALL TODAY! (309) 852-2200
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