Do you find your back aching and nagging you when you first get up in the morning or after sitting in a chair? You may even notice your back start to bother you while standing for more than 10 minutes or having to walk distances. Back pain can come in different sensations from dull aches, to sharp stabbing pains or even radiating pain into the legs. The bottom line is with a healthy spine, back pain can be prevented and even reversed.
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PinnaclePhysicalTherapy logo identity -R7 Enjoy Your Life Without Back Pain! A Healthy Spine Prevents Back Pain
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Health
Helping You To RISE Above
& Fitness
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PREVIOUSLY
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The Newsletter About Your Health And Caring For Your Body
Onecoloroptions forembroidery Introductions & Celebrations With Keats Snideman & Jody Maluski PinnaclePhysicalTherapy logo identity -R7
30 Years Of Physical Therapy! Jody Maluski, PT, CSCS has been a part of our Chandler team for almost 3 years now and we are so excited to celebrate her 30 year anniversary as a Physical Therapist this month! Jody’s experience has primarily been in outpatient orthopedics treating post-surgical patients, sports rehab, and general orthopedics always in the mix. Jody has her certifications in Graston, Vestibular and Rock Tape and is a Certified Strength and Conditioning Specialist. She is also an APTA credentialed clinical instructor. Jody continues to be a leader within our company and we look forward to many more anniversaries with her! Newest Addition to the Rise Rehab Team! We are proud to bring on our newest addition to our Physical Therapy Team at Rise Rehab at our Chandler Clinic, Keats Snideman, PT, DPT, CSCS, LMT. Keats, originally from Santa Fe, NewMexico, was drawn to Arizona’s warmer climate in the early 90’s to pursue collegiate track and field as a sprinter. After two years of junior college track at Mesa Community College, Keats received his first personal training certification and started a journey which ultimately led to receiving his Clinical Doctorate of Physical Therapy in 2017 from NAU’s Physical Therapy Program at the Phoenix Biomedical Campus. Alongthetwodecade journeytoPTschool,heearnedamassagetherapy license,specializing in Neuromuscular Therapy and finished his Bachelors degree in Kinesiology fromArizona State University. Other certifications earned include: Certified Strength and Conditioning Specialist, USA Track and Field Level 1 Coach, Olympic Weightlifting Club Coach, Strong First Level 1 Kettlebell Instructor, and Certified Functional Movement Screen Specialist. Keats is currently pursuing his Certification in Orthopedic Manual Therapy and is passionate about using modern pain science and bio-pyscho-social approaches in helping empower patients with all types injuries and persistent pain conditions to live meaningful, joyful, and impactful lives, despite their problems or issues. In his free time, Keats enjoys spending time with his wife and two teenage sons, and taking daily walks with their standard poodle, Sophie. He also enjoys talking to his twin brother daily and visiting his disabled sister who lives in Chandler, in a group home for brain-injured adults. His hobbies include reading nonfiction, watching sporting events, strength training, competing in masters track and field competitions (60M, 100m, 200m), and wishing he had more Hatch Green Chile.
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6 STEPS TO A HEALTHY SPINE Your spine is a complicated structure of vertebrae, discs, joints, ligaments, tendons, muscles and nerves. Every second of every day your spine is moving in a delicate balance, even while you breathe! Take care of it and it will take care of you. 1. Eat Right 4. Improve Your Flexibility and Strength Your spine and body is designed to move. Keep your spine flexible by stretching for 10 minutes every day. It is best to get up and move around whenpossibleatwork.Stretchyourspineoutby reaching overhead and leaning over to one side, then the other. Also, work on gently twisting at the waist and don’t forget to stretch your hamstring muscles frequently. Spend 3-4 days “How Should I Relieve My Back Pain Naturally?”
Nutrition is critical to having a healthy body. Thesamegoes foryourspine.Protein rebuilds spinal muscle tissue, ligaments and tendons. Healthy fruits and vegetables contain the vitamins and antioxidants to make the spine function. They rebuild bone, muscle and connective tissues that are constantly being used throughout the day. 2. Rest
a week working on your core strength with abdominal muscle exercises, squats and other exercises to keep your spine and core muscles strong. This supports your spine and allows you to move without stressing the discs or nerves in your back. 5. Improve Your Posture and Balance
Make sure that you sit properly with a straight- backed chair and your feet flat on the floor. Avoid sitting on very soft couches for prolonged periods as this keeps your spine in a flexed position. Make sure that you keep your spine straight when lifting, using your legs and avoiding twisting. Keep your balance tip-top
Throughout the day your spine is compressed with standing, sitting and bending. You can actually lose about ½ an inch over the course of a day. Adequate rest in a good position while sleeping, helps you maintain a healthy spine. It is ideal to start off lying in bed for the first 10 minutes on your side with your knees curled up. This allows the discs to rehydrate. Then continue sleeping on your side with a pillow between your legs or roll onto your back with a pillow under your knees. Avoid sleeping on your stomach. 3. Avoid Smoking
to activate the small muscles of the spine and use your nervous system. Enhance your balance by standing on one leg at a time for 10 seconds 3-4 times a week. 6. Have a Spine Check-up
Have a physical therapist spine specialist check your spine alignment and function every 6 months to ensure your back is moving how it should. Our physical therapists are the medical experts in helping your back operate as it should. If you are suffering with backaches and pains, come in for a check-up sooner rather
Many studies show that nicotine in cigarettes directly accelerates the breakdown of the discs in the spine and destroys connective tissues thatkeep the jointsmovingproperly. In addition, nicotine increases the inflammatory response in the body, disrupting the body’s natural ability to repair itself.
than later. Long term aches and pains can mean permanent damage is being done to your spine. Catching back pain early, leads to a healthy spine for life.
Discover how our SPINE Program can make your back or neck pain a thing of the past. Come in for a check-up and see how you can move like never before, pain free. Call us today!
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Health Tips
Special Offer
8 Tips To Avoid A Sports Injury Participation in athletic activities of all kinds, at all ages, is at an all- time high. Accordingly, sports injuries are also on the rise. However, many injuries can be avoided. According to the American College of Sports Medicine, up to 50 percent of all athletic injuries can be avoided. The National Institute of Arthritis and Musculoskeletal and Skin Diseases conservatively estimates that athletic injury rates could be reduced by 25 percent if all athletes followed essential safety, conditioning and preventive strategies.The following tips are meant as a guide to the pursuit of that goal. 1. Warm up and stretch before you start. 2. Wear proper protective gear. 3. Use proper form. 4. Hydrate. 5. Don’t overdo it. 6. Cross train when possible. 7. If injuries occur, don’t play when you’re injured. 8. Finally, remember RICE: Rest, Ice, Compression, and Elevation are the best treatments for an acute injury. In many cases a course of physical therapy may be needed. Don’t hesitate to call for a FREE CONSULT should injury occur. Good luck and play safe!
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TRY THIS PRAYER STRETCH While in a crawl position, slowly lower your buttocks towards your feet until a stretch is felt along your back and/or buttocks. Hold for 30 seconds and repeat 3 times.
Print sudoku http://1sudoku.com Past Patients Save With A Rise Rehab Gym Membership For a small fee discharged patients can continue their exercises and continue to receive guidance and advice from therapists in the Rise Rehab gyms. Contact your local clinic for details.
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9 contact@RiseRehabAZ.com If you know someone suffering with aches and pains give the gift of health. Refer them to Rise Rehab today. For every friend or family member who mentions that you referred them to us you get a free pair of Movie tickets! Win Free Movie Tickets 8 6 4 7 7 1 3 n° 429083 - Level Expert
If you are not sure about how to do this exercise, please consult with your physical therapist before starting.
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