Health and Fitness: The Newsletter About Your Health and Caring For Your Body. Improve Your Spine Health by Improving Your Posture by Physical Therapy Specialties
Health & Fitness The Newsletter About Your Health And Caring For Your Body
PT Specialties is thrilled to introduce our brand-new service: CUSTOM ORTHOTICS! Details Inside
If you are experiencing pain, contact Physical Therapy Specialties today for help! IMPROVE YOUR SPINE HEALTH BY IMPROVING YOUR POSTURE
Health & Fitness The Newsletter About Your Health And Caring For Your Body
IMPROVE YOUR SPINE HEALTH BY IMPROVING YOUR POSTURE
WHAT’S CAUSING YOUR SHOULDER PAIN?
Do you find your back and neck getting stiff and sore at the end of the day? Do you notice your mood feels worse after sitting slumped over your computer? If so, your posture may be to blame. At Physical Therapy Specialties, our physical therapists can help determine if your posture is the
problem and how to restore it for a healthy spine! Your body was made to move, especially your spine. It is typical for areas of your spine to tighten up, placing too much strain on other areas. When this happens, those areas can become irritated and painful. Too often, we spend our time staring at a computer screen, hunched over our desks, or looking down at our phones. These postures create a lot of stress on our spine. The worse your posture is, the more intense your back and neck pain, the harder it is to breathe, and the worse your mood becomes. Fortunately, Physical Therapy Specialties can help ease some of these stressors. Specialized hands-on techniques and targeted exercises can help restore mobility and strength in your spine and improve your posture.
Our dedicated physical therapists can teach you how to correct your posture and bring you relief before it becomes a significant problem! Call today to make an appointment. What Exactly Is Good Posture? When people think of posture, they usually imagine someone sitting tall or perhaps slumped. Or they imagine someone standing tall at attention (like in the military). Posture is the position(s) of a person’s body in space. This includes how we move, like our lifting postures or reaching postures. When the spine is in its natural position, the vertebrae stack up over one another. This is what people call “good posture” (also referred to as a neutral spine). This neutral
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It is normal for people to lose a sense of how their postural muscles work and contribute to the health of their spine. These muscles become weak and uncoordinated with prolonged sitting, before/ after pregnancy, and after surgeries or injuries. Strength training exercises have been shown to help improve our overall posture. It is vital to make sure your core muscles (i.e., hip/ pelvis, back, and abdominal muscles) are strong and integral to practicing proper posture. Your therapist will teach you strategies like: • Stand tall whenever you are standing or walking. • Use support when you sit to keep your posture correct. • Maintain a straight spine when you lift heavy objects. We can help you mobilize your spine and strengthen the surrounding muscles to alleviate the pain associated with your poor postural habits. Improve Your Posture With Physical Therapy Specialties Today! Get back to your optimum health by consulting with a licensed physical therapist. We’ll help you achieve the strong spine health you need. Contact our office today to get started on the path toward better posture and decreased pain! POSTURE
Improve Your Spine Health by Improving Your
spine posture allows the body to absorb and distribute stresses from everyday activities such as sitting, standing, walking or more intense activities such as running and jumping. Our spine is designed to move, which means our posture should also move. The spine does not like to remain in any one position for extended times. Our therapists can help teach you to find your neutral spine posture to counteract the slouching to alleviate your pain and improve your overall health! What You Can Do To Improve Your Posture Prolonged slumping while standing or sitting can cause your back, hip/pelvis, and abdominal muscles to become strained and painful. Poor postural habits also impact your overall health by reducing your cardiovascular function, inhibiting your breathing, impacting your balance and gait, and harming your overall mood. Our highly trained therapists can educate you about your posture’s impact on your body and teach you simple skills to find and maintain a neutral spine. For example, when you’re standing, imagine your breast bone is lifted towards the sky. This will naturally cause your spine to straighten out — lifting you up — keeping your hips, spine, shoulders, and neck aligned. Prolonged sitting is the position that puts significant pressure on the lower back. It is essential to break up your sitting time throughout the day and take frequent breaks. Schedule standing or walking activities at various times throughout the day to ensure you limit your sitting to about 45-60 minutes at a time. How Can Physical Therapy Help My Posture? Physical therapy is the right solution to improving your posture and spinal health. Our physical therapists 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.
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Discover the Comfort of Custom Orthotics at PT Specialties!
Come Back In For A Consultation Whether you want to come in for a check-up, suffered a recent injury or want to improve your health, a doctor referral is not needed. In the state of California, you have direct access to physical therapy! Free scans are limited, and there are only a few spots left. Schedule now and take the first step towards better foot health. Call us at 925-417-8005 . Don’t let this opportunity pass you by! Your feet will thank you. Are you ready to step into a world of unparalleled comfort and support? PT Specialties is thrilled to introduce our brand-new service: CUSTOM ORTHOTICS! Say goodbye to discomfort and hello to a more active and pain-free lifestyle. Free Foot Scans: Call 925.417.8005 to schedule and see if you would benefit from a custom orthotic.
“I love my new orthotics. My feet and back have never been so happy!” — Nancy W.
Save time
See our physical therapists for: • Recent injury • Nagging aches and pains • Back and neck pain • Joint pain and movement problems • Walking or balance difficulties
Improve your health naturally
Save money
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PATIENT SPOTLIGHT What our patients have to say!
Do you have your own PT success story? Why not share it with others and maybe you will be the inspiration someone needs to get the help they are seeking. Just scan the QR code to leave a Google Review.
Improve Your Health In Our Warm Water Therapy Pool! “FIXING MY POSTURE HELPED MY PAIN” “I came to PT Specialties because my neck hurt from working at my desk job for the past 20 years. My job really beat me up over the years, and it happened so gradually that I wasn’t aware of the situation until the pain started in my mid-back and neck. My Physical Therapist, Ida, pointed out that sitting in a bad posture for long periods of time can really take its toll on the body. I had a very tight, sore mid back, and my head had moved into a forward position that was causing severe pain in my neck. Ida showed me some simple exercises that helped when my neck was hurting. She also helped me position myself at my desk, the height of my computer, and chair position. Making sure my knees are lower than my hips when I’m sitting in my chair. These are just a few things that helped me. After practicing all the exercises and with Ida’s hands-on approach, I am pain-free now. I’m so grateful to Ida.” - Phil M.
Has a New Pain Started? Have you experi- enced an injury?
I n c r e a s e range of motion M o v e freely P r o t e c t joints R e d u c e pain O b t a i n cardio fitness V i t a l i z e muscle strength E n h a n c e flexibility and balance
Pool Therapy and Water Classes Offered Daily. Schedule is on our website.
www.pt-specialties.com COME BACK TO PT Make an appointment today with one of our therapists and get back to the activities you enjoy — pain-free! 925.417.8005
Exercise Essentials Try these simple exercises to help keep you loose and pain-free... Share this with a friend or family member to help keep them healthy, too!
This exercise helps improve your core.
TRANSVERSUS ABDOMINUS BRACING WITH BREATHING Start by lying flat on your back with your knees bent and feet flat on the ground. Place your palms face down on the ground and your arms straight by your sides. Gently draw your belly button in toward your spine (like you are sucking in to put on a tight pair of pants) to brace/squeeze your inner abdominal muscles. While maintaining the squeeze, take one slow deep breath in and out, then relax your muscles. Repeat. 1 set of 20.
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
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 from aches and pains give the gift of health. Refer them to Physical Therapy Specialties today. Pass along this newsletter or have them call us directly for a Physical Therapy Consultation.
Call Today! 925.417.8005
CALL TODAY! 925.417.8005 3908 Valley Ave., Suite B Pleasanton, CA 94566 INSIDE: • Improve Your Spine Health by Improving Your Posture • Improve Your Health In Our Warm Water Therapy Pool! • Exercise Essentials • Patient Spotlight
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