Fit 4 Life: Work Pain-Free

Health & Fitness

The Newsletter About Physical Therapy & Personal Training


INSIDE: • Strengthen Core Muscles In 4 Easy Steps • Healthy Recipe • Patient Spotlight • Exercise Essentials

Health & Fitness The Newsletter About Physical Therapy & Personal Training


in front of you, instead of off to the side. It should also be at the height where the top one-third of the screen is at eye level. Furthermore, make sure your keyboard is at the adequate height, creating about a 90-degree bend or less in your elbows. Armrests can be helpful to alleviate pressure on the shoulders when typing. 4. Vary your foot position. If your job requires you to stand for a long time, such as in retail sales, make sure that you stand with one foot slightly forward. Alternate this throughout the day. This posture engages your hip and leg muscles more to alternate pressures in the spine. 5. Watch how you bend. Many jobs require frequent bending, and in similar manners repetitively throughout the day. This may feel fine while you are doing the task, but can lead to repetitive trauma on the spinal muscles and discs. The goal is to make sure that your back is straight and you use your hips and knees to bend down to the item you are trying to get to. In addition, if you can kneel at times with one foot forward and the other back, this can help you protect your spine further. In physical therapy, not only do we alleviate aches and pains, but we also get your body moving. Part of our process is to educate you on different posture techniques to help you feel your best throughout the day and at work, because a simple improvement in the way that you move can make a big difference in the way that you feel. If you are suffering with back, neck, shoulder, hip or knee pain, give us a call today!

For many of us, sitting at a desk, computer or even lifting is a daily part of our work routine. What you may not know, is that the routine may be more harmful long-term than you can imagine. Our bodies were made to move throughout a variety of positions during the day. From sitting to walking, to squatting, your body needs frequent movement pattern changes. If you have more of a sedentary job, then the lack of variety in your positions throughout the day can be detrimental to different areas of your body. Here are some tips to help you feel your best at work, be more productive and have more energy: 1. Change your positions frequently. If you sit at a desk or even stand for prolonged periods, try to accomplish parts of your job in different positions. For example, if you sit at a computer, try to get up every 30 minutes to walk around for 1-2 minutes or do a different task. 2. Try a standing desk. Standing is far better than sitting. If your job requires you to sit at a computer for most of the day, consider a standing desk. Being able to stand for 2-3 hours a day, instead of sitting the whole time, can make a big difference in the way that you feel and the health of your spine. There are some good standing desks on the market such as that make it easy to transition from sitting to standing. 3. Sit correctly at your desk. When sitting, make sure that you are sitting tall, like a string is pulling through the top of your head. Your computer should be directly

If you are experiencing pain, Fit 4 Life has a 95% success rate! Schedule an appointment today with the best quality therapist in Florida!

STRENGTHEN CORE MUSCLES IN 4 EASY STEPS 1. Engage your transverse abdominis. The transverse abdominis is a deep muscle that wraps around the lower section of your abdomen, much like a belt. The ability to actively engage this muscle helps to put your spine into better alignment. Begin to work this muscle, by lying on your back with your hands on your lower abdomen. Focus on relaxing all other muscles, except for drawing your lower abdominals in towards your belly button. Hold these contractions gently, but firmly for 10 seconds, then repeat 10 times. Once you get the hang of contracting your transverse abdominis lying down, begin to contract it while sitting, then standing. This is a great exercise to do any time of day. This exercise is a must for any mom, as the abdominals become stretched out during pregnancy.

2. Strengthen your hip abductors. The hip abductors are on the outside of your hips and consist mainly of your gluteus medius and minimus. These muscles are easy to exercise standing up. Simply hold onto a firm surface and lift your leg out to the side for 10-15 repetitions. Feel the muscles working on the outside of the hip. Do at least 2-3 sets of 10-15 repetitions on each side. 3. Mini-squats with squeezes. When you do dynamic exercises you are able to work a wide variety of muscle groups together. Put a ball, such as a soccer or volleyball between your knees. If you don’t have a ball, place a rolled up pillow. Gently squeeze the ball between your knees and practice the tightening of your transverse abdominis as described above. Now, holding onto a steady surface, squat down slightly and try to feel your thighs, stomach and back working together to lower you down and push you up. Start out with 2 sets of 10 repetitions, then work your way up over a week to 3 sets of 15. 4. Alternate arms and legs. If you have back pain, consult your physical therapist before trying this. Perform this exercise by laying on your stomach and lifting your right leg up and your left arm at the same time. Remember not to go into any pain with this exercise and you only need to raise your arms and legs up 2-3 inches off the floor. You will feel this contracting the muscles in your spine. Hold for 10 to 30 seconds. Now gently lower and repeat on the opposite side. Try 10 repetitions, then over the course of a week, work your way up to 2 sets of 15 repetitions.

Fit 4 Life Can Help You Maintain A Healthy Neck, Naturally!

ATTENTION HEALTHY LIFESTYLE SEEKERS Mention or Bring in This Coupon Today For

2 FREE SESSIONS for any new training client

FREE CONSULTATION for any new therapy patient


17419 Bridge Hill Court Tampa, FL, 33647 P: (813) 907-7879

DO I NEED A PRESCRIPTION TO START PHYSICAL THERAPY? No, you don’t. Although we see many patients sent directly by their physician, in the state of Florida, a licensed physical therapist may begin the physical therapy process by performing a full physical therapy evaluation. We will verify benefits for you so that you can get started right away.

Offer valid for the first 25 people to schedule.

Patient Spotlight

Hear What Our Patients Had To Say! “Encouraging me every step of the way!” “I have gone for PT several times in my life for various injuries. My experience at Fit 4 Life has exceeded my expectations. The knowledgeable staff monitors my form, constantly making adjustments, while increasing my weights and reps, all the while encouraging me every step of the way! Kudos to their positivity and attitude.” – Dana C.



Kristen Smith Physical Therapist

Hi, my name is Kristen Smith, and I’m a physical therapist at Fit4Life! I received my Doctorate of Physical Therapy degree from The University of South Florida. My mission is to help people in the Tampa Bay area get back to the things they love doing, without having to rely on unnecessary pain medications or surgery. Whether your goals are to get back to playing with your grandkids, walking a mile without discomfort, getting back to your favorite activities/hobbies, etc…I am here to help you do that! Let’s crush your goals together! In my free time I love cooking, reading, coffee shops, and going to the beach. I’m also a softball coach and especially love working with youth softball pitchers, helping themmaximize performance and longevity in their softball careers without the fear of recurring injury


Healthy Recipe Eating Right Never Tasted So Good!



INGREDIENTS: • 3 tbsp extra-virgin olive oil, divided • 1 lb boneless, skinless chicken thighs, • ½ tsp salt, divided • ½ tsp ground pepper, divided • 1 lb baby Yukon Gold potatoes, halved lengthwise • ½ cup low-sodium chicken broth

• 1 large lemon, sliced & seeds removed • 4 cloves garlic, minced • 1 tbsp chopped fresh tarragon • 6 cups baby kale

DIRECTIONS: Preheat oven to 400°F. Heat 1 tablespoon oil in a large cast-iron

skillet over medium-high heat. Sprinkle chicken with ¼ teaspoon each salt and pepper. Cook, turning once, until browned on both sides, about 5 minutes total. Transfer to a plate. Add the remaining 2 tablespoons oil, potatoes and the remaining ¼ teaspoon each salt and pepper to the pan. Cook the potatoes, cut-side down, until browned, about 3 minutes. Stir in broth, lemon, garlic and tarragon. Return the chicken to the pan. Transfer the pan to the oven. Roast until the chicken is cooked through and the potatoes are tender, about 15 minutes. Stir kale into the mixture and roast until it has wilted, 3 to 4 minutes.

Exercise Essentials

Try these exercises to get you moving... PRAYER STRETCH - LATERAL While on your hands and knees in a crawl position, slowly lower your buttocks towards your feet. Also, lower your chest towards the floor as you reach out towards the side. Hold for 30 seconds and repeat 3 times.

Stretches Lower Back

STANDING EXTENSIONS While standing, place your hands on your hips and lean back to arch your back. Hold for 10 seconds and repeat 5 times.

Improves Posture

Exercises copyright of

Always consult your physical therapist or physician before starting exercises you are unsure of doing. Think Fit 4 Life FIRST Why You Need To Schedule An Appointment With Our Physical Therapists or Personal Trainers: � Move without pain � Bend and move freely � Balance confidently & securely It’s Never Too Late To Get Fit & Active!

� Sit for long periods comfortably � Walk for long distances � Live an active & healthy lifestyle

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