Health & Wellness Newsletter by Centra Rehabilitation
Health & Wellness
“Sit Confidently In Public!”
HOWPOSTURE 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. (continued inside)
INSIDE • How Posture Affects Everything • Exercise Essentials • 3 Ways To Improve Your Posture • Free Analysis • How To Improve Your Child’s Nutrition
Health &Wellness
3 Ways To Improve Your Posture | Exercise Essentials | How To Improve Your Child’s nutrition | Free Analysis
“ Some Tricks Will Not Fix All Of Your Problems! ” HOWPOSTURE AFFECTS EVERYTHING
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. If you suffer from poor posture, call Centra Rehabilitation today to learn more about how physical therapy can help you LIVE LIFE Pain-free!
“You Can Control The Progress Of Your Correct Posture!” 3 WAYS TO IMPROVE 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. When walking, make sure that your arms are moving 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. You may 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 and make sure you stay healthy for the long haul. Call us today to learn more about how we can help you live pain-free! Still concerned that you may not be seeing results from these tips? Contact us today for a consultation! We will help you return to a pain-free and active lifestyle!
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ROASTED ACORN SQUASH
Healthy Recipe
Ingredients • 1 medium acorn squash, halved and seeded • 1/4 cup unsalted butter, melted
• 1 tablespoon brown sugar • Kosher/sea salt to taste • Black pepper to taste
Directions Preheat oven to 400°. Line a baking pan with parchment paper. Combine the melted butter and brown sugar. Coat the acorn squash halves with the brown sugar mixture and season with salt and pepper. Place the acorn squash halves cut side down on the prepared pan. Roast for 30 minutes, flip the squash over and brush with juices from the pan. Continue roasting for about 20 minutes or until tender.
WHAT IS TMD? DO I HAVE IT? BY DR. COURTNEY BUMGARNER, PT, DPT
Temporomandibular joint disorder, or dysfunction, (TMD) is a common condition that effects the normal functions of the jaw, such as mouth opening, yawning, and chewing. It currently affects more than 10 million people in the United States. It is often incorrectly referred to as simply “TMJ,” which represents the name of the joint itself (temporomandibular joint). TMD affects more women than
• Fracture. In a traumatic accident involving the face or head, a fracture to the lower jaw may result and cause TMD. Even when the fracture is fully healed, TMJ stiffness and pain may remain. • Surgery. Individuals may experience a loss of TMJ mobility and function following certain kinds of surgery to the face and jaw. • Articular Disc Dysfunction without reduction (also can be referred to as lockjaw) This condition—where the jaw muscles spasm and the jaw cannot be fully opened—can be both a cause and a symptom of TMD. Other causes of trismus include trauma to the jaw, tetanus, and radiation therapy to the face and neck. • Articular Disc Dysfunction with reduction of the disc or soft- tissue cushion located between the ball and socket of the TMJ, which causes popping or clicking of the jaw and, frequently, pain. The symptoms of TMD can be temporary or last for years. Jaw pain is the most common symptom. TMD can cause the jaw to lock or get stuck in a certain position. You may experience headaches, feel pain when chewing certain foods, or have difficulty fully opening your mouth. Physical therapy in most cases is very effective for the resolution of these symptoms. To identify the cause of your symptoms your physical therapist will perform a detailed evaluation to determine the contributory factors to your particular case and will develop a treatment plan to improve your function and decrease your symptoms. If you are experiencing TMJ pain and/or headache and neck pain, seek care from a physical therapist today!
men and is most often diagnosed in individuals aged 20 to 40 years old. The contributing causes range from poor posture, clenching of the jaw, stiffness of the neck, poor teeth alignment, or trauma to the jaw. The muscles around the jaw can also spasm and reduce the opening of the mouth. Physical therapists can help people with TMD ease pain, regain normal jaw movement, and lessen daily stress on the jaw to improve their quality of life. TMD can be caused by: • Posture. One of the reasons TMD is so common is because many of us spend a great deal of time sitting at a desk, where we often hold our heads too far forward as we work. The “forward head position” puts a strain on the muscles, disk, and ligaments of the TMJ. In this position the jaw muscles are constantly forced to fire and the chewing muscles become overused. • Jaw clenching and/or grinding (“bruxism”). Many people clench or grind their teeth at night while they sleep, usually because of stress. Some clench their teeth throughout the day as well, especially when dealing with stressful situations. This puts a strain on the TMJ and its surrounding muscles. • Problems with teeth alignment (“malocclusion”). If your teeth are positioned in an unusual way, greater stress is placed on the TMJ when performing everyday jaw motions, such as chewing.
Do you want a natural solution to your pain? Gain your freedom from pain medication and avoid costly surgery with physical therapy!
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People who go to physical therapy experience: Natural relief for aches and pains Less difficulty in reaching or bending More social activity More energy More strength Better days at work
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How To Improve Your Child’s Nutrition
Ensure your kids drink plenty of water Dehydration can lead to a system overload. Our thinking becomes cloudy, energy diminishes, cell activity becomes sluggish and elimination becomes stagnant. Sending your kids to school with 1-2 water bottles daily is one of the easiest and healthiest options. Adding freshly squeezed lemon and lime can add flavor and aids in digestion. Make sure children get enough sleep Growing children need sleep, although they will beg to differ with you! It is vital to their mood, behavior and attention. Children aged 6-13 need about 9-11 hours of sleep a night. To help your children get a good night’s sleep, help instill a regular bedtime routine, ensure the TV, computer, video games and cell phone are out of your child’s bedroom and that the room is as dark as possible. Essential oils, such as lavender, can help to release tension and allow for relaxation as well. The lunchtime sandwichmay be the standard option, but let’s face it: Slapping the same smears onto bread—day after day, week after week—can leave kids and parents a little bored. NUT FREE - SANDWICH FREE BOX LUNCH Hummus and Pita Plate Nine out of 10 kids love a good smear of hummus. Why not make it the star of the show? Pack with: Salami, olives, carrots, baby tomatoes, and grapes. (Note that dipping is easier and less messy if you pack the hummus in a separate container.) Using these back-to-school nutrition tips, you can set the tone for the school year and support your child’s health, happiness and success. Wishing all kids a wonderful first week back to school! Do you have pain while reaching or bending? If you are not moving like you once were, please don’t hesitate to come in for a check up and get back on track to feeling great again. Call the clinic nearest you today!
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Relieve Aches & Pain In Minutes Without Pain Medication! Try these movements if you are experiencing pain.
QUADRUPED ALTERNATE ARM & LEG While in a crawling position, slowly draw your leg and opposite arm upwards. Your arm and leg should be straight and fully out-stretched. Do this 8 times then alternate.
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.
Exercisescopyrightof
www.simpleset.net
Improves Posture
Strengthens Back
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
Discover How To Live Pain-free
At Centra Rehabilitation, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions. It’s time to get Centra Rehabilitation 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
Call Today 434.200.2102 1. Call and talk to your therapist 2. Discover why your pain has come back 3. Get your custom recovery program
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