SUPPORTED BRIDGE Lie on your back with knees bent and feet hip distance apart. Place your feet close enough so they can be touched by your fingertips. Inhale and lift the hips, place a block under the sacrum. Keep the chest open. Hold for 30 seconds and repeat 10 times. Strengthens Core www.simpleset.net Increased core stability can prevent back pain EXERCISE OF THE MONTH
How to Take Care of Your Back
1. Make Good Posture A Habit When you are standing, feel that the weight in your feet is going through your arches. Stack your knees over your ankles, your pelvis over your knees, and your shoulders over your pelvis. Let your head be in a relaxed position without your chin poking forward. Good posture doesn’t mean holding yourself up like you’re in the army. You should be comfortable, though it might still take time to get used to a new posture, even if it’s a better one. While sitting, make sure you’re using the backrest without your shoulders slouching or your head far forward and your feet are on the floor. 2. Lift Properly Picking things up is a normal part of our day. Even if you pick up something light, your back muscles have to lift the weight of your upper torso and control that movement. Make sure you always face what you need to pick up, squat keeping your spine straight and push with your leg muscles. This helps reduce the excessive pressure on your spine. 3. Stay Flexible Flexibility is key to maintaining a healthy back. By keeping your body flexible, the normal forces of movement and lifting can be distributed across the spine, rather than focused on a few segments, which can then fail. An easy stretching routine every day can keep you feeling great and put a spring in your step. 4. Stay Strong You have hundreds of muscles, which control the movement of your spine. Major muscles that support the spine are called your core and include your abdominal, pelvic, spinal and hip muscles. By keeping your core muscles strong, you support your spine and have the ability to easily control lifting, quick movements, bending and a lot more. 5. Physical therapy Our physical therapists are experts in evaluating spine and body movement. Byhavinga regularcheckup,youcanmakesureyourbody is ingoodcondition to tackle the activities you love. If you have a history of back pain, injury or are currently experiencing aches and pains, we can analyze your problem and construct a treatment program that will work best for your individual problem. With soothing hands-on therapy and targeted exercises, we can help you return quickly to feeling your best. Even if you suffer from severe pain, we can help you get out of pain and living the life you deserve. Call Excel Physical Therapy today to schedule an appointment.
THIS EXERCISE IS DESIGNED FOR PAIN PREVENTION CALL YOUR THERAPIST IF YOU ARE EXPERIENCING ANY PAIN!
Ian Dzienisiewski, Director (Lafayette Hill Clinic) FEATURED PT
1. Now that the rebranding of your Apex clinic is complete, what changes, if any, will patients experience? There will be no changes in the clinic…..same staff….same experience….same level of care….same goal of getting people back to their highest functional level and quality of life! 2. What is your favorite part about working one-on-one with patients through the duration of care? Working one on one allows us to develop better relationships with patients. This helps to gain a better
idea of their goals. Our ability to constantly monitor and adjust care/modify program in a one on one setting helps them reach their goals more quickly. 3. What makes Excel PhysicalTherapy’s treatment model unique? The Excel model of one on one patient care with the same PT throughout treatment allows us to achieve the best outcomes in the fastest time so we can help get people back to what they want to do! 4. What do you like to do in your off time, outside the clinic, something patients might not know about you? Two of my favorite things are Penn State Football and live music. I attend every Penn State home game and many concerts each year.
CALL US TODAY IF YOU ARE EXPERIENCING BACK PAIN
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