Posture is an important part of everyday life that many of us tend not to focus on – Do you slouch in your desk chair, or slump at your computer while you do work? When you stand for prolonged periods of time, do you notice your stomach sticking out a bit? These are all signs of core muscle weakness that can affect your posture and cause pain in your back or neck.
Health &Wellness The Newsletter About Your Health And Caring For Your Body
NOVEMBER 2020
By Strengthening Your Core IMPROVE YOUR HEALTH
www.thephysiotherapycenter.com
Health & Wellness The Newsletter About Your Health And Caring For Your Body
NOVEMBER 2020
INSIDE: • Improve Your Health By Strengthening Your Core • How Can I Strengthen My Core Muscles? • Healthy Smoothie Recipe • Let’s Talk About... Your Physical & Mental Health • Grocery Shopping for Healthy Options CALL IN! Call for your FREE ACHES & PAINS ANALYSIS Call us today to schedule your first step out of pain! (345) 943-8700
By Strengthening Your Core IMPROVE YOUR HEALTH How Is Your Posture?
What Exactly Are the Core Muscles? When most people think of core muscles, they immediately think of the abdominals. However, the core is made up of much more than that! In fact, your core muscles include your abdominal, lower back, pelvic, and gluteus muscles. The group of muscles that make up your core help with stabilizing your body, constructing your posture, and allowing your skeleton to move properly. When any of the muscles within that group become weak, your body experiences an instability that makes it difficult for your body to function properly. As a result, you end up compensating by straining different areas of the body, most commonly the back and neck muscles. As a result, this leads to undesirable consequences, such as poor posture, fatigue, inflammation, or pain.
Posture is an important part of everyday life that many of us tend not to focus on – Do you slouch in your desk chair, or slump at your computer while you do work? When you stand for prolonged periods of time, do you notice your stomach sticking out a bit? These are all signs of core muscle weakness that can affect your posture and cause pain in your back or neck. Your core muscles help you do a lot – from sitting, to walking, to doing a large number of physical activities. If your core muscles are weak, you may unknowingly be causing some damage to your body. Contact The Physiotherapy Center today to figure out how we can help you strengthen your core muscles and improve your overall health.
www.thephysiotherapycenter.com
When you are experiencing pain, sometimes it is necessary to seek the assistance of a trained professional in the field of human movement. At The Physiotherapy Center , our licensed physiotherapists will conduct a physical evaluation to determine where the pain is rooted and what muscles must be strengthened in order to correct it. Whether you are feeling pain in your back, neck, shoulders, or legs, we will perform a thorough analysis of your posture, movement, and strength to pinpoint exactly what is causing your pain. From there, we will create an individualized treatment plan for you based on your specific needs, aimed at strengthening your core, improving your posture, and alleviating your pain. There are also a few tips you can do on your own, either before physiotherapy treatments or in combination with them, in order to strengthen your core and relieve your pain. These include: 1. Improving your posture. Make sure to stand up frequently, at least every 30 minutes, and vary your positions of work throughout the day. Aim to correct your posture when sitting and standing, making adjustments as needed. Refer A Friend Care enough to share how physiotherapy helped you? Who do you know that could benefit from therapy? Send them our way! They will thank you, and so will we. HOW CAN I STRENGTHEN MY CORE MUSCLES?
2. Avoiding injury. Make sure you know the proper way to lift, bend, and pick up objects, even if they are not heavy. It is important to lift with your legs, rather than your back. Our experts can show you proper body mechanics with everyday tasks. 3. Getting adequate rest and exercise. Every day takes a toll on your body, even if you don’t realize it. Sleep deprivation can actually worsen your pain tolerance and decrease your strength. Relaxing and sleeping helps your body to rejuvenate after a long day, and those hours before 12 a.m. are especially important. Exercising can help you fall asleep earlier, allowing you to wake up feeling refreshed the next day. By taking a walk for at least 30 minutes every day, you can get better sleep at night, in addition to improving your strength, flexibility, and heart health. 4. Eating nutritious meals. If you are in pain, it is incredibly important to eat the right foods. A poor diet can aggravate your pain by causing further inflammation, especially when eating processed or fried foods. Instead, make it a habit to eat vegetables, fruits, and lean protein. It is also important to drink a lot of water, as dehydration can dry out your tissues. Keep a glass of water by your desk and refill it during the day so you (and your tissues) stay hydrated. 5. Getting expert help . The best solution for your back or neck pain is to restore proper movement, strength, and coordination for maximum results. At The Physiotherapy Center, our physiotherapists are here to help you improve your function and relieve your pain. If you are looking to strengthen your core, relieve your pain, and improve your overall health, contact us today! Contact The Physiotherapy Center today at (345) 943-8700 or visit our website at www.thephysiotherapycenter.com.
Exercise Essentials Helps to strengthen your core.
Curl Up
Refer a friend to our clinic and receive a FREE 1/2 Hour Therapeutic Massage .
Lie on back with one leg straight. The other leg is bent with the foot flat on the ground. Position your hands underneath your lower back. Tuck your chin and lift your shoulder blades off the ground slightly. Return to the start position in a controlled manner. Repeat 20 times.
Aches & Pains? We Offer FREE Screenings Helping You Get Back To Better Again!
Always consult your physiotherapist or physician before starting exercises you are unsure of doing.
Exercises copyright of
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25 Eclipse Drive, P. O. Box 10742 George Town, Grand Cayman, KY1-1007 Phone: (345) 943-8700
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In a blender, combine the mango, lemon juice, turmeric, cayenne, ginger, and orange juice. Blend until completely smooth, adding more honey if needed to sweeten. Pour into a tall glass. Rinse the blender out. Combine the beets, raspberries, orange, and pomegranate juice. Blend until smooth and creamy, adding more pomegranate juice if needed to reach your desired consistency. Pour over the mango mixture and stir gently to swirl. www.halfbakedharvest.com/immune-boosting-winter-citrus-smoothie
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LET’S TALK ABOUT... YOUR PHYSICAL & MENTAL HEALTH
When life as you know it does a complete 180, you may find yourself experiencing copious amounts of stress. Needless to say, your physical and mental health will most likely direct hits. We want our patients to know we stand by them in all kinds of unforeseen circumstances. Our office is open for appointments, whether your ailment is physical or mental. Give us a call today for more information on how physiotherapy can help you stay afloat during these unprecedented times. Feeling Stressed? Physiotherapy Can Help Getting regular exercise is great for your body, and it’s also one of the most effective ways to improve your mental health. Regular exercise can have a profoundly positive impact on depression and anxiety. It also relieves stress, improves memory, helps you sleep better, and boosts overall mood. Depending on what kind of stress you are dealing with, you may start noticing pain in certain areas of your body. This is because stress manifests itself in our physical form: the way we walk, sit, stand, and even lie down at night can all be negatively impacted by stress. You may notice your back, hips, or shoulders are aching lately, as these are three places many people
functioning if you’re dealing with anxiety and depression. These two conditions can cause a lot of unnecessary stress on the body, and make it very difficult for you to function normally, or have enough energy to use critical thinking skills. Contact Our Office Today When you’re under the cloud of physical and emotional disorder, it can be very difficult to pay attention to exercise or see the light at the end of the tunnel. If you’re having trouble coping with everything going on around you right now, it’s time to stop dealing with it on your own. Here at The Physiotherapy Center, we’re dedicated to the best overall health of every single one of our patients. Our physiotherapists will talk with you about your current stressors, and do a thorough evaluation of your physical abilities and any areas causing you pain. We’ll make sure that during this time, you feel taken care of and supported, both mentally and physically. Remember, we’re in this together. Looking for more assistance in living a healthy life? Call The Physiotherapy Center today at (345) 943-8700.
tend to “carry” their stress. Dealing with stress constantly can also manifest in the form of headaches. Physiotherapy may not be the first thing that comes to mind when considering treatment options for headaches, however, it may be the ideal treatment if you’re experiencing tension or stress headaches. Depression Got You Down? Let a Physiotherapist Take the Wheel Depression can be one of the most crippling feelings in the world. It’s no surprise that depression rates are up all around the globe with everything we’ve been forced to deal with. If you’re feeling depressed, getting off the couch or rolling out of bed can be compared to running through syrup. However, it’s still highly recommended to do what you can to get your body moving. Even modest amounts of exercise such as a walk around your neighborhood can make a difference. No matter your age or fitness level, The Physiotherapy Center is here to teach you how to use exercise as a powerful tool to feel better. If you’ve been experiencing anxiety to any extent, physiotherapy can also help you learn breathing exercises that can alleviate pains in your chest caused by panic attacks. Our skilled physiotherapists are ready and able to assess how your body is currently
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GROCERY SHOPPING FOR Healthy Options
Become Supermarket Savvy
Create checklists for making healthier food choices in every department of your supermarket: Produce. Spend the most time in the produce section, the first area you encounter in most grocery stores. Choose a rainbow of colorful fruits and vegetables. The colors reflect the different vitamin, mineral, and phytonutrient content of each fruit or vegetable. Meat, Fish, and Poultry. Two servings of fish are recommended each week. Be sure to choose lean cuts of meat (like round, top sirloin, and tenderloin), opt for skinless poultry, and watch your portion sizes. Dairy. Dairy foods are an excellent source of bone-building calcium and vitamin D. There are plenty of low-fat and nonfat options to help you get three servings a day, including drinkable and single-serve tube yogurts, and pre-portioned cheeses. If you enjoy higher-fat cheeses, no problem -- just keep your portions small.
3 Simple Shopping Rules
Spend less hours in the grocery store by following these rules: 1. Shop the perimeter of the grocery store, where fresh foods like fruits, vegetables, dairy, meat, and fish are usually located. Avoid the center aisles where junk foods lurk. 2. Choose “real” foods, such as 100% fruit juice or 100% whole-grain items with as little processing and as few additives as possible. If you want more salt or sugar, add it yourself. 3. Plan ahead for success. Before you set out for the market, plan your meals for the week, and create a list to shop from. It takes a few minutes, but saves time in running back to the store for missing ingredients.
25 Eclipse Drive, P. O. Box 10742 George Town, Grand Cayman, KY1-1007
Phone : (345) 943-8700 Fax : (345) 943-8701
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