Peak Motion: How Posture Affects Everything

HEALTH &WELLNESS NEWSLETTER April, 2020 5 HEALTH BENEFITS OF SPRING CLEANING! Allergy Symptom Reduction. A thorough cleaning can greatly reduce the amount of dust in your home, which is helpful considering about 20 million Americans are allergic to dust mites according to the Asthma and Allergy Foundation of America. A 2014 study by the American College of Allergy, Asthma, and Immunity found that cleaning and decluttering your home can help you avoid allergy symptoms and make you feel more healthy.

to a local charity so they can still be beneficial to someone else. Giving to others is an act that is associated with greater self-esteem, lower stress levels, and overall happiness. Get a Better Night’s Sleep. Do you have trouble sleeping at night? The National Sleep Foundation found in a recent poll that people who make their beds are 19 percent more likely to sleep well on a regular basis. Clean sheets with a fresh scent impacted 75 percent of those individuals polled. See what a difference spring cleaning can make by cleaning the clutter from your room and sleeping on some fresh sheets. Sources: cleaning Flu Season & COVID-19 Got YouWorried? Give Yourself an Immunity Boost! These three tips can help you stay healthy and strengthen your immune system: 1. Aim for 8-9 hours of sleep each night. 2. Make a habit of 20-30 minutes of physical activity a day. 3. Maintain a nutritious diet heavy on fruits and vegetables. The essential vitamins are key to making sure your immune system is as healthy as possible.

Cleanliness Produces Happiness. Maybe you don’t enjoy the process of cleaning, but the end result will leave you smiling. A 2010 study at the University of California, Los Angeles found that having a clean home can improve your mood and reduce your risk of depression. Studies also show that doing housework for 20 minutes can reduce stress and anxiety by up to 20 percent. Better Heart Health. If you’re looking for an easy way to support your heart health, just 30 minutes per day of light exercise (including low-intensity physical activities like household chores, vacuuming, mopping, and scrubbing floors) can decrease your risk of heart disease by 24 percent. Declutter and Do a Good Deed by Donating. An essential part of a successful spring cleaning is getting rid of old items that are no longer used or worn. Apply the rule of thumb that if you haven’t made use of something in a year, it’s time for it to go. Fill bags and boxes of things, then donate them

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April, 2020


• Improving Your Posture • Live Life To The Maxx

• Patient Success • Healthy Recipe


• Manual Therapy • Sports & Orthopedic Injuries • Balance Center • Gait Training • Dizziness & BPPV

• Posture Correction • Astym Certified Providers • BodyQ • Custom Orthotics • Fyzical First

and slump when we feel drained becauseourbodies (quite literally) get tired of holding us up. Poor posture leads to excessive strain on your joints, muscles, tendons, and ligaments. It also weakensmanyofthecoremuscles that are needed in order to keep you upright and healthy. Posture changes occur over time and most people don’t pay attention to themuntil theybegin tonotice aches and pains. Even if you exercise regularly, it is possible that there are still a few weak muscles contributing to your posture that you may not even realize. The muscles in your

How do you maintain your posture throughout the day? Do you catch yourself slouching frequently? Do those last couple hours of the school or workday leaveyouhunchedoverand ready to leave? Ifyouareexperiencing aches and pains, especially in your neck or back, poor posture is probably to blame. Fortunately, posture can be improved with the help of physical therapy. Call us today to learn more about how you can improve your posture and lead a pain-free, active life! The 3 curves of your spine: Yourspinehas3curves,whichprovidesupport and flexibility, in addition to protecting the nerves running up and down your spine. Your neck and lower back should be gently curved in, while your upper back should be slightly curved out. When you slouch, the spine in your neck and lower back actually becomes straighter,while theupperbackbecomesexcessivelycurved.Thisproduces a forward-headpostureandhumpedupperback. Ifyourabdominalmuscles are weak, you may also experience an excessive arch in your lower back. Common postural issues: Poor posture isn’t anything to be embarrassed about - very few people have perfect posture, and most people partake in bad posture habits in one way or another. We become so wrapped up in whatever tasks we are doing that we forget to think about the way our bodies are positioned.

I am feeling stronger than I have ever felt! "Before coming to Fyzical I had to limit my activity, was losing sleep and was just very uncomfortable all the time. Now, I am feeling stronger than I have ever felt in my whole life and have the tools to keep getting stronger. Thank you!” - Ashley N. PATIENT SUCCESS SPOTLIGHT

shoulders, back, abdomen, buttocks, and pelvic floor all play an important role in your posture. If even one of these is weak, your core will be affected, and your posture may suffer. Your body is designed to align perfectly, in order to allow for proper movementof themuscles,breathing,andbloodcirculation. If poor posture continues, it can eventually lead to chronic conditions as you age.

Improper posture isn’t due to laziness or apathy; rather, it generally has something to do with a physical weakness within our bodies. We slouch



By the end of 5 weeks, my pain was gone! “One evening after a family walk, my knee just gave out on me. In the days prior, my knee had occasionally hurt and cracked when going up and down stairs. Now I couldn’t ignore it, but I did for a couple more weeks. I came in to Fyzical and felt much better after my 1st appointment. It was a bit miraculous how quickly Fyzical made a difference. I followed the instructions, did my stretches and exercises each week. By the end of 5 weeks, my pain was gone and I had a plan to continue to strengthen and improve. Thank you to Mike and Jon!” - Kathleen M.


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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. In fact, physical therapy has been proven as one of the most successfulmethods for improvingposture.Accordingtoastudypublished by the National Institutes of Health, titled, “Evidence-based protocol for structural rehabilitation of the spine and posture,” the method of structural rehabilitation has a strong efficacy for back pain, neck pain, and postural improvement. Physical therapists have found success in using their methods to treat postural issues, as well as the chronic conditions that may develop as a result. Physical therapists are movement experts and they are great resources to have when trying to achieve your physical performance goals. They will aid you in the improvement of your balance, stability, flexibility, and mobility, all of which will positively affect your posture. 3 simple tips: Physical therapy treatments will yield the best results when focusing on improving your posture. However, there are some simple tips you can use on your own when standing, sitting, or bending in your daily life: 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 gently through the top of your head. Notice how your posture improves automatically when you try to be WHAT IS FYZICAL® FIRST? 1. Go to our website: 2. Select the button at the top – REQUEST APPOINTMENT 3. Fill out and submit the form online 4. Within 24 hours (Monday-Friday), one of our Physical Therapists will review your form and contact you directly Call our office to schedule a phone call or face-to-face consultation with one of our Doctors of Physical Therapy.

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 for your lower back if you need more support while 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, and 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. Contact us for assistance: As part of your physical therapy treatment, we can teach you proper posture, bending, and lifting techniques to protect your body from future injuries andmake sure you stay healthy for the long- haul. Contact FYZICAL today to learn more about how we can help you live pain-free!

Don’t delay relief by waiting on an appointment with your physician to get a script for physical therapy. Let’s go straight to the source of your symptoms for lasting relief.

It’s time to call FYZICAL® 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


INGREDIENTS •2 Tbsp extra-virgin olive oil •3 garlic cloves, minced •1 Tbsp lemon zest •2 Tbsp lemon juice •3/4 tsp sea salt •Freshly ground black pepper •1 ½ tsp cumin seeds*

•2 cups cooked chickpeas, drained & rinsed •1 cup cherry tomatoes, halved •4 Medjool dates, pitted & diced •3 Persian cucumbers, sliced thin •1 cup chopped roasted red peppers •¼ cup finely chopped parsley •3 oz honey goat cheese (or similar) •¼ cup fresh mint •1 cup chopped roasted chickpeas

DIRECTIONS In a large bowl, combine olive oil, garlic, lemon zest, lemon juice, salt, and several grinds of pepper. In a skillet over medium-low heat, toast the cumin seeds until aromatic, about 30 seconds. Remove seeds from heat and crush (a mortar & pestle is easiest). Add seeds to the bowl and stir. Add the chickpeas, tomatoes, dates, cucumbers, red pepper, and parsley to the bowl and toss. Transfer to a serving platter and dollop with goat cheese, sprinkle with mint, and top with extra roasted chickpeas, if desired. Season to taste and serve.

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