Health & Wellness Newsletter by Kerrville Physical Therapy Center
Health & Wellness
April, 2019
NEWSLETTER
“Change Your Posture, Improve Your Life!” HOW POSTURE AFFECTS EVERYTHING
How is your posture throughout the day? Do you catch yourself slouching frequently? If you suffer with aches and pains, especially in your neck, upper or lower back, poor posture is probably to blame. The proper curves of your spine. Your spine has 3 curves, which provide support, flexibility and protect the nerves running up and down your spine. Your neck should have a gentle curve in, upper back slightly curved out and lower back slightly curved in. When you slouch, the spine in your neck and lower back actually becomes straighter, while the upper back becomes excessively curved. This produces a forward head posture and humped upper back. In addition, weak abdominal muscles can cause an excessive arch in the lower back. Why is posture important? Your body is designed to be in good alignment allowing proper movement of the muscles, breathing, movement of blood throughout the body and
digestion. Many chronic conditions are linked to poor posture and changes to the structure of the body. Just look in the mirror, is your posture the same as when you were younger? Poor posture leads to excessive strain on your joints, muscles, tendons and ligaments. It also weakens many of the core muscles that are needed to keep you upright and healthy. Posture changes occur over time and most people don’t pay attention to them until they are unhappy with the way their body looks or starts to hurt. Posture can be improved. 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 a more youthful posture and quickly relieve your pain. Call us today to learn more how we can improve your posture and help you lead a pain free active life.
kerrvillephysicaltherapy.com
3 Ways To IMPROVE YOUR POSTURE
1. Standing. Stand facing a mirror. Look at your shoulders, does one seem higher than the other? Look at your neck, does it tilt to one side or stick forward? Pretend that an imaginary string is pulling you through the top of your head gently. Notice how your posture improves automatically when you try to be taller? Keep your abdominals slightly contracted to maintain this posture. Whenwalking, make sure that your arms aremoving comfortably back and forth, feeling the rotation through your torso. 2. Sitting. Sit all the way back in your chair so you feel your lower back against the back rest. Avoid prolonged sitting on soft couches when watching TV as this causes excessive slouching. Try to keep your feet flat on the floor and angle your chair so that your knees are slightly lower than your hips.
Try using a small rolled-up towel in your low back if you need more support in sitting. If you work at a computer, make sure that your keyboard and mouse are slightly lower than the level of your elbow. Youmay need to adjust your seat higher to make this happen. 3. Bending. Most back injuries occur when bending and twisting at the same time. When you need to bend down to get something from a low surface, make sure you squat, keep your abdominals tight as you do so. In addition, if you are lifting something, get your body as close as possible to what you are lifting. Try having one leg forward to use your legs more to lift, rather than your back. As part of physical therapy treatment, we teach you proper posture, bending and lifting techniques to protect your body from future injuries andmake sure you stay healthy for the long haul. Call us today to learn more about how we can help you live pain free!
kerrvillephysicaltherapy.com
Patient Success Spotlight
I now feel fantastic!
“I had an amazing experience at Kerrville PT Center. Everyone at KPTC are so friendly, courteous, and professional. They go out of their way to accommodate your appointment times. Thank you to Sara, Kay, CY, Tom, Taylor, Maddy, and all for the incredible treatment you gave me. Kurt, I will miss your welcoming smile every morning. Most of all, I now feel fantastic. Thank you all so much!” - Natalie N.
FREE PHYSICAL THERAPY ANALYSIS
To THANK YOU for choosing our physical therapy practice, we are offering a FREE Physical Therapy Analysis! Limited to the first 25 patients to call. SCHEDULE YOUR FREE ANALYSIS BY CALLING 830-896-7377 TODAY! EXPIRES 04-28-19
OUR SERVICES & MODALITIES
• Cervical & Pelvic Traction • Hivamat
• Kinesio Taping • Epley Maneuver • Ultrasound • Electric Stimulation
• Physical Therapy • Massage Therapy
kerrvillephysicaltherapy.com
THINK KERRVILLE PHYSICAL THERAPY CENTER FIRST
At Kerrville Physical Therapy Center, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions.
It’s time to get Kerrville Physical Therapy Center if: • You’re tired of living in pain • You want to feel better and move better • You have been in an auto accident or injured on the job • You want to prevent injury 1. Call and talk to your therapist 2. Discover why your pain has come back 3. Get your custom recovery program
Roasted Root Vegetables INGREDIENTS • 12 oz rutabaga, peeled & cut into ¾-inch pieces • 8 oz celery root, peeled & cut into 1-inch pieces • 8 oz peeled baby carrots • 8 oz fingerling potatoes • 3 medium parsnips, peeled & cut into 1-inch-thick slices • 1 medium fennel bulb, cored & cut into thin wedges • 2 shallots, peeled & cut into thin wedges • 2 tbsp olive oil • ½ tsp salt • ½ tsp ground pepper
DIRECTIONS Preheat oven to 325°F. Combine rutabaga, celery root, baby carrots, fingerling potatoes, parsnips, fennel, and shallots in a shallow roasting pan. Add oil, salt, and pepper; toss to coat. Bake, uncovered, for 1 hour, stirring occasionally. Increase oven temperature to 425°F. Bake, uncovered, about 10 minutes more or until the vegetables are tender and lightly browned.
Exercise Essentials Try these exercises to keep you moving...
PRONE BACK EXTENSION While lying face down, slowly raise your chest upwards and off the ground. Then lower slowly back to the ground. Repeat 10 times. Improves Posture
Exercises copyright of
www.simpleset.net
QUADRUPED ALTERNATE ARM & LEG While in a crawling position, slowly draw your leg and opposite arm up- wards. Your arm and leg should be straight and fully out-stretched. Do this 8 times then alternate. Strengthens Back
The above exercises are designed to be performed under the instruction of a licensed physical therapist.
kerrvillephysicaltherapy.com
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