Health & Wellness Newsletter by ReQuest Physical Therapy
Live Life Pain-free
Health & Wellness Newsletter
NEWSLETTER
GET TO KNOW THE TEAM: JAMIE STUBBS, LICENSED MASSAGE THERAPIST
“Service to Others” Having personal success with an active lifestyle of physical fitness and running was the momentum Jamie needed to encourage others. Born and raised in Miami, FL, Jamie has always had the drive to serve others. Jamie has a military background – he served our country for 29.5 years and then spent 20 years serving the residents of Gainesville as an LEO. The military and his work in law enforcement was a compliment to his own physical fitness regime. After retiring, he found his way to the Florida School of Massage to continue his mission to serve others. Massage Background: While studying and becoming proficient as a massage therapist, Jamie chose to focus on sports therapy. Sport-focused massage was an opportunity to serve those in the community who were active in all arenas of sports – especially Gainesville’s large community of cyclists and runners. In January of 2018, Jamie completed the certification to become a Professional Sports Massage Therapist. Jamie has been working at ReQuest since 2017. Clients who have the opportunity to receive a massage from Jamie have complimented his ability to listen, his emphasis on the care he gives them, and the time he takes to educate them. Jamie feels that movement is necessary for every “body” and includes movement work for all of his clients. His objective is to increase the client’s knowledge of their own body and to empower them to heal themselves from the inside out. Jamie has advanced his massage therapy skills and personal career by obtaining certifications in a variety of different massage therapy modalities including:
• Manual Ligament Therapy • Rock Tape Kinesiology Sports Taping • IASTM
• Massage Cupping • Lymphatic Drainage
Words of Wisdom from Jamie: “People are made to move. Even those who are not athletes need to move. When you lose movement, your body becomes like a green pond - stinky and stagnant. Movement and activity are imperative. Walking, running, biking, hiking, weights, HIIT, Cross Fit - whatever your flavor is to stay healthy and keep personal wellness a priority in your life. Longevity is possible! Let me help you find a way to move that works for you!”
OUR SERVICES
• Injury Treatment • Vestibular Fall Treatment
• Sciatica Treatment • And More!
requestphysicaltherapy.com
Live Life Pain-free
Health & Wellness Newsletter
NEWSLETTER
AVOID UNNECESSARYWORK INJURIESWITH A STANDING DESK
INSIDE: • What Type Of Desk Is Best For Me? • Patient Success Spotlight • Healthy Recipe • Does Your Back or Neck Hurt From Slouching All Day?
Whether you have pain or have been suffering for a long time, seeing a physical therapist at ReQuest Physical Therapy can help you return to a more active and pain-free life. Give us a call today:
For many of us, sitting at a desk, computer or even lifting is a daily part of our work routine. What you may not know, is that the routine may be more harmful long-term than you can imagine. Our bodies were made to move throughout a variety of positions during the day. If you have more of a sedentary job, then the lack of variety in your positions throughout the day can be detrimental to different areas of your body. In general, standing is far better than sitting. If your job requires you to sit at a computer for most of the day, consider a standing desk. Being able to stand for 2-3 hours a day, instead of sitting the whole time, can make a big difference in the way that you feel and the health of your spine. There are some good standing desks on the market such as varidesk.com that make it easy to transition from sitting to standing. The benefits of a standing desk: Did you know that standing burns between .7 to .15 more calories per minute than sitting does? It may not seem like a lot, but by simply standing for longer periods of time, you can easily burn more calories throughout the day. Sedentary lifestyles, such as those traditionally associated with desk jobs, can increase your risk of heart disease, obesity, or other serious
• GAINESVILLE: (352) 373-2116 • TIOGA CENTER: (352) 692-2131
health issues. However, investing in a standing desk or alternate seating option at work can help in greatly decreasing these risks! Studies suggest whether you choose a standing or adjustable desk for your work day, integrative support can be beneficial in easing yourself into the new setting. In fact, those who participated in some sort of integrative support program for their standing or adjustable desk stood for an average of 50 minutes longer each day than those who did not. In addition to the type of desk you stand at, ergonomics is also an important concept to keep inmind. Ergonomic laptop desks and chairs can promote proper posture and decrease the risk for back problems, while workplace design can make an impact on employee happiness, productivity, and well-being.
www.requestphysicaltherapy.com/physical-therapy-services/neck-pain/
WHAT TYPE OF DESK IS BEST FORME?
Using a standing desk as opposed to a traditional sitting desk has been proven to lower one’s chances of developing cardiovascular disease, diabetes, and obesity. Nevertheless, standing desks are not for everyone, especially those with joint or vascular conditions. You may be asking, “doesn’t standing all day long have its own implications?” The short answer is – yes. Anything without moderation can have its pitfalls. Standing can boost your energy levels, concentration, and even your mood, but if you have a traditional 9-5 job, chances are that level of productivity will dissipate after a while. Standing for too long can cause you to run out of energy quicker and can take a toll on your physical comfort. Many medical professionals recommend adjustable desks for workplace environments, so employees can spend a large amount of their day standing or stretching, with the opportunity to rest when they become tired. What else can I do? When sitting, make sure that you are sitting tall, as if a string is pulling through the top of your head. Your computer should be directly in front of you, instead of off to the side. It should also be at the height where the top one-third of the screen is at eye level. Furthermore, make sure your keyboard is at the adequate height, creating about a 90-degree bend or less in your elbows. Armrests can be helpful to alleviate pressure on the shoulders when typing. At ReQuest Physical Therapy, we can also provide specialized programs for making the most out of your work day. Our programs focus on integrative
support for beginning a new workplace lifestyle, such as implementing a standing or adjustable desk into your daily routine. We can also provide you with tips and techniques for arranging the best ergonomically efficient area to work. Don’t let the stresses of work take a toll on your physical health! There are several steps you can take to improve your posture, strength, energy, and overall wellbeing throughout the workday. Schedule an appointment with ReQuest Physical Therapy today to get started on some integrative lifestyle changes that can help brighten your mood, enhance your creativity, and reduce your risk of developing health issues while you are at work!
Call us today to schedule an appointment!
SAUTEED OKRA & TOMATOES TASTE HOW DELICIOUS WEIGHT LOSS CAN BE
INGREDIENTS • 1 C low sodium veggie or chicken broth, divided • ½ C bok choy, thinly sliced • ½ C onion or leek, thinly sliced • ½ C bell pepper, thinly sliced • 2 garlic cloves, zested or minced
• ½ C black beans • 4 C okra, sliced diagonal pieces right before cooking • 3 tbsp. red wine vinegar or to taste • 2 C grape tomatoes, quartered • 1-2 tbsp. fresh rosemary, minced • Fresh ground pepper, to taste
DIRECTIONS In pot with 4 tablespoons of broth, sauté ingredients through beans over medium-high heat for 2-3 minutes. Add remaining broth except 3 tablespoons. In skillet heated to medium high heat, sear okra 3-4 minutes in single layer in 3 tablespoons of broth. Allow the pieces to brown for 1 minute before moving them. Stir only 2-3 times. Bring vegetable mixture to a light boil. Add seared okra and remaining ingredients. Reduce heat to simmer for 3-5 minutes, no longer. This is one of the many complementary recipes shared in our healthy lifestyle program, Physicians’ Choice for Weight Loss.
https://requestphysicaltherapy.com/physical-therapy-services/neck-pain/
Patient Success Spotlight
Do You Have Friends or Family Unable to Do The Following? • Move without pain • Bend and move freely REFER A FRIEND! WHO DO YOU KNOW THAT NEEDS OUR HELP?
• Balance confidently and securely • Sit for long periods comfortably • Walk for long distances • Live an active and healthy lifestyle
The care I received was outstanding! “Physical therapy (PT) is the tool to regain your lifestyle– pain-free. My pain was constant and annoying. At a level of 8 out of 10 (10 being the worst), I went to my general doctor to discuss the pain and what to do about it. When I refused pain medication, which had stopped working and made me foggy in the mind, I requested rehabilitation. I requested ReQuest PT because I have heard from personal friends and acquaintances that it was the best in the area. I was not disappointed. The care I received was outstanding. I was educated in what was wrong, and what I needed to strengthen to relieve the pain. Physical therapy is the smartest action one can take to regain their body and their life. It was hard work at first, dealing with the existing pain through action, however, over time you get used to it, and it becomes the “norm” to stay active and pain-free. What I enjoyed the most, was two-fold. First, through the last two months, I became stronger, my pain decreased, and as long as I continue to do my exercises, I should stay pain-free. Secondly, ReQuest PT is like a family environment. Regardless of who is treating you, they are all skilled in their profession, keeping the patient’s best interest as the main goal.” - Cynthia S.
Have them call our office today! 1. Call and talk to a therapist 2. Discover why your pain has come back 3. Get your custom recovery program
WE MAKE IT EASY TO LEAVE A REVIEW! INSTRUCTIONS:
FREE 15 MINUTE PAIN SCREEN CALL TO SCHEDULE TODAY! GAINESVILLE: (352) 373-2116 TIOGA CENTER: (352) 692-2131
1. Open your smart phone to the camera app 2. Center the QR code above in the frame (this will take you directly to our Patient Results page) 3. Tell us how we’ve done! Click on the “Review Us” button on the top of the page.
Limited to the first 25 callers. Expires 10-30-20
requestphysicaltherapy.com
DOES YOUR BACK OR NECK HURT FROM SLOUCHING ALL DAY?
Most of us have unfortunately had to adjust our work schedules and normal lifestyles as a result of the havoc wreaked by the pandemic. Life as we know it has changed and our bodies are feeling the effects! Sitting at home constantly, whether you’re working remotely, or homeschooling the kids, can cause way more damage than you may be aware of. Many of us are noticing that our posture has been negatively affected because of hunching over computer screens during Zoom meetings or having to make do with improper office equipment at home. If you’re suddenly experiencing neck or back pain, the underlying cause may be due to poor posture! You’re not alone, and it’s never too late to get your pain condition under control. Contact ReQuest Physical Therapy in Gainesville and Newberry today to learnmore about how physical therapy can help relieve painful symptoms developed during quarantine. The Most Obvious Cause of Neck & Back Pain... If you’re lucky, this might be the very first time in your life that you’ve experienced back or neck pain! In many cases, we can sum it up to one common factor: hunching/slouching somuch while working at home during quarantine. Take a second to evaluate your current posture as you read this. Are you slouching at your desk? Leaning over to read it? These are both things that people do subconsciously, and they don’t even realize the effect it has on their posture. Your posture affects how your body moves - whether you’re sitting, standing, walking, running, jumping, or performing pretty much any other task throughout the day. Below is a list of things you can do each day to make sure you’re maintaining proper posture, and therefore, decreasing your chances of developing neck and back pain: • Create an ergonomic workspace. One way to reduce the chances of developing poor posture is to make sure your at-home work environment is ergonomically designed. We don’t know when the restrictions will be lifted, so it’s time to start putting together your own ergonomically designed workstation! You should have a chair with good lumbar support, and your monitor should be at eye level to reduce strain and craning your neck forward. • Get up and move around! Remaining in the same position for a long time can cause your muscles to become tense and fatigued. Youmay even experiencemore severe pain if you’re in a slouched position! Take breaks during your workday to get up and take a walk or do some stretches.
• Do some mini-exercises. Exercises such as child’s pose, planking, or bridges can help you maintain good posture during your breaks from work. This in turn decreases the amount of stress placed on your neck and back for long periods. Physical Therapy at ReQuest Physical TherapyCan Help Your Back or Neck Pain! Physical therapy is extremely effective at treating neck and back pain. There are many methods available to relieve symptoms, such as hot/cold packs, massage therapy, and more. These techniques improve blood flow and restore circulation to the affected area, thereby reducing swelling and inflammation. If you’re feeling pain in your neck or back and have a sneaking suspicion that it’s a result of poor posture, have no fear. At ReQuest Physical Therapy, our physical therapists can help improve your posture, and alleviate your pain symptoms with these three steps: 1. Diagnosing your condition: We conduct thorough physical examination tests and look into your medical history to diagnose a herniated disc and rule out other conditions 2. Treating your condition: Your physical therapist’s treatment goals for your condition focus on relieving pain and inflammation in your neck or back, and alleviating compressed nerves. Your physical therapist might use various techniques including stretches, massages, joint mobilizations, therapeutic exercises, andmodalities such as cold laser therapy and electrical stimulation. 3. Preventing your condition from recurring: Your therapist will also teach you how to improve your posture (ding ding ding!) and body mechanics, improve the strength and conditioning of your core, and enhance spinal health through healthy lifestyle changes, such as increasing physical activity and improving nutrition, to ensure that you don’t find yourself suffering again in the future from back or neck pain. Ready to Make Some Improvements? It’s difficult to deal with all of the new lifestyle changes during this pandemic, however, it’s important to keep your health front and center. If you’re experiencing neck or back pain from leading a sedentary lifestyle during quarantine, help isn’t far away. Our physical therapists at ReQuest Physical Therapy are more than happy to assess your condition and create a treatment plan for your pain symptoms, whether they’re caused by poor posture or something else entirely!
requestphysicaltherapy.com
Exercise Essentials Try these exercises to keep you moving...
About Us When you need physical therapy, you have the right to choose where you go. If you are tired of being a number and ready for a physical therapy team that’s proud to offer special services not found in any other practice in the Gainesville area, ReQuest Physical Therapy is your choice. We offer a variety of additional premier services to make your time at ReQuest as pleasant as possible, including discounts for cash/self-pay patients, flexible payment schedules, and same-day appointments. We also accept patients without a physician’s referral, so you can begin treatment quickly and without the hassle of extra paperwork.
FORWARD BEND| LONG SITTING Sit with legs straight out and lower back tall. Bend forward keeping lower back tall to feel a stretch in the back of your thighs. This helps with lower back pain. Hold for 20 counts and repeat as needed.
Exercises copyright of
Stretches Back
www.simpleset.net
LUMBAR EXTENSION Stand with good posture, feet shoulder width apart. Position your hands on the backs of your hips. Lean back, far as you comfortably can. Slowly return to the start position. Repeat 10 times.
Stretches Lower Back
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
MASSAGE THERAPY RETURNS!
Telehealth at ReQuest PT
ReQuest Physical Therapy will reopen massage therapy services. Need relief from muscle spasms, improvement in flexibility, or improved circulation? Massage therapy may be the best solution for you. To schedule your massage therapy session call a clinic nearest you and let them know you are ready to gain pain relief!
ReQuest Physical Therapy is committed to your health and wellness and is pleased to announce the addition of telehealth services for our patients! We have worked diligently to establish technology that allows us to continue treating your condition while also doing our part to #flattenthecurve! This digital platform means no interruption to plans of care, even when scheduled clinic visits are not an option.
Video Conference: Virtual face time with patients which allows therapists to collect all the necessary information to prescribe or modify exercises based on range of motion and functional testing.
Page 1 Page 2 Page 3 Page 4 Page 5 Page 6www.requestphysicaltherapy.com
Made with FlippingBook - Online Brochure Maker