Don’t Let Back Pain Slow You Down!
to remain in any one position for extended times. Most people slouch and then hold that position for extended periods of time. By finding a “good” posture you can counteract the slouch. When you’re standing, imagine your breast bone is lifted towards the sky. This will naturally cause your spine to straighten out — lifting you up — keeping your hips, spine, shoulders and neck aligned.
Continued from previous page. Physical therapists assess your particular condition to identify the contributing factors and address ALL of them. Rather than focusing on one cause of your pain, your physical therapist will address all of the causes. We are skilled at hands-on intervention and exercise selection for the most comprehensive and appropriate intervention to help you resolve your pain and/or restore your function. Back Pain Prevention A little prevention goes a long way. If you want to avoid future back pain, you can make sure you’re being good to your back. Limit Sitting For Too Long — Prolonged sitting is not good for your back, or your overall health. Although adjusting your posture while sitting can be helpful, a more effective option is to stand up periodically throughout the day. Limit your sitting to 30-45 minutes at a time. The results will be noticeable!
Use Strength Training — Your body has hundreds of muscles. These muscles protect and control your spine. By lifting weights, running and swimming, you can keep them strong. Train the muscles of your hips, pelvis and spine—your core muscles. Call Our Clinic Today — Visit a physical therapist for a comprehensive assessment and learn what steps you can take to alleviate your pain and prevent further episodes. If you have a history of back injuries, pain or minor aches, don’t hesitate to talk to a physical therapist. We offer the results you are looking for! Sources: https://pubmed.ncbi.nlm.nih.gov/30252425/, https://pubmed.ncbi.nlm.nih.gov/32669487/, https://pubmed.ncbi.nlm.nih.gov/29602304/, https:// www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD006555.pub2/full?highlightAbstract=back%7Cexercise%7Cpain%7Cexercis, https://www.cochranelibrary. com/cdsr/doi/10.1002/14651858.CD004057.pub3/full?highlightAbstract=back%7Cpain , https://pubmed.ncbi.nlm.nih.gov/27285608/, https://www.ncbi.nlm. nih.gov/pmc/articles/PMC2200681/, https://www.health.harvard.edu/pain/dont-take-back-pain-sitting-down
Use Good Posture —Our spine is designed to move which means our posture should also move. The spine does not like
HEALTHY RECI PE : CHOCOLATE HAZELNUT BISCOTTI
INGREDIENTS
1/2 cup chocolate hazelnut spread (Nutella) 1/2 cup sugar 1/2 cup brown sugar 1 egg 1 teaspoon vanilla extract 3/4 cup chopped toasted hazelnuts
1 1/3 cups all-purpose flour 1/2 teaspoon baking powder 1/2 teaspoon baking soda 1/4 teaspoon kosher salt 1/2 cup butter, softened
INSTRUCTIONS Preheat the oven to 375 degrees F. In amediumbowl combine the flour, baking powder, baking soda, and salt. Set aside. In another medium bowl combine the butter, chocolate hazelnut spread, sugar, and brown sugar. Using an electric mixer, cream the ingredients together, about 4 minutes. Add the egg and vanilla and beat until smooth, about 1 minute. Using a wooden spoon or rubber spatula, stir in the flour mixture until just combined. Add the hazelnuts and stir until just combined. Using a tablespoon measure, spoon out the cookie dough onto a cookie sheet, spacing the mounds about 4 inches apart. Use the tines of a fork to flatten the cookie dough. Bake until lightly golden around the edges, about 10 to 12 minutes. Use a metal spatula to transfer the cookies to a wire rack and let cool. 610.944.8140 | imgpt.com
A Great treat for those Holiday
Celebrations!
PAT IENT SPOTL IGHT
FROM THE DESK OF CHRIS
Take TIME… Hello and Happy Holidays to all. It is hard to believe that 2021 is nearing an end. So much has changed in such a “short” time. As I get more experienced (nice term for older) time feels like it gets shorter. I am constantly telling my family that money does not make you rich. The freedom of time and how you use it makes you “rich.” This year time was very strange. A global pandemic has a way of altering time. Sometimes time speeds by like a favorite TV show and other times it crawls like when you are having to do a prolonged painful stretch in therapy.When you are happy and enjoying your time, it flies by and when you are dreading a result for anything, it feels like time is going backwards. Pain, whether physical, emotional, or mental, can really mess with your time. We are here to help you get back your time by helping you minimize or eliminate your pain. We truly believe in our motto of “Restoring Function One Patient at a Time.” If you are experiencing any limitations in your life, or that stubborn relative of yours just keeps complaining of how they cannot do everything they need to do because of their pain, give us a call. Let us help you take control of your time and have an amazing 2022. I want to make you aware of some major changes in the office. As you can see with this newsletter, it is a little different. Denise has been swamped with all of the work we have given her, so we have decided to enter the 21st century and have someone professionally help us with our newsletters. Everything that you love about our old newsletters will remain the same. An introduction by one of our staff, highlighting a patient success story, a simple exercise to try at home, a recipe, and so much more. We hope you enjoy the newer and more modern look of the newsletter. With 2022 approaching we are expanding. Expanding staff, expanding hours, and expanding the office. We are currently, or will be in the future remodeling the office to help maximize our space. Please pardon the mess while we work on improving our ability to serve you in 2022. The trains are up, even if it is a smaller display going forward because of our need for space in the office. Please feel free to come in to see the display. No need to call ahead of time. Just make sure you have your mask on. As always, our staff/family here at IMG-PTwishes you and your family aHappy, Safe, andmost importantly Healthy Holiday Season and an amazing 2022!!!
BIRD DOG 4-POINT ARM & LEG RAISE Begin by placing your knees and hands on the floor, with your hips and shoulders at a 90° angle. While keeping stable and engaging your core muscles, lift one arm and an opposite leg straight out toward the horizon, with your thumb pointed to the ceiling. Place both arm and leg back down to starting position. Perform 10 repetitions and then repeat this exercise with the opposite arm and leg. To build stability, this exercise can first be performed using only the arm or leg, and the opposing arm or leg can be added once ready for progression. EXERCISE ESSENT IALS “WITHIN TWO VISITS, I WAS SLEEPING THROUGH THE NIGHT.” “Eric and Chris are life savers! Their goal is always to improve my state of being – relieving my pain and encouraging my physical health. Sciatica caused me extreme pain. I could not sit, lay down, or fall asleep. Within two visits, I was sleeping through the night. With their guidance, I continue to improve. I am better and better every day.” – Heather You can get results like these as well. Life if too short to be in pain, call today! 610.944.8140 Free Consultation for New Patients
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FREE IN PERSON WORKSHOPS Rotator Cuff Workshop Thursday, Dec. 2 at 6 pm Knee Pain Workshop Thursday, Dec. 16 at 6 pm Contact us for more details or to register. The workshops are free but space
Are you suffering from shoulder or knee pain? Check out our free workshops and stop the pain!
805 N Richmond Street, Suite 103 Fleetwood, PA 19522
is limited so sign up soon. 610.944.8140
email: imgpt@imgpc.com 610.944.8140 imgpt.com
RESTORING FUNCTION ONE PATIENT AT A TIME
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