5 WAYS TO STRENGTHEN YOUR CORE What You Can Do To Improve Your Core Strength!
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There are also a few tips you can do on your own, either before PT 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. 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 AMTA our physical therapists 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!
JUSTIN GUILLOT PT, DPT
I was introduced toPhysical Therapy after suffering minor sporting injuries and seeing my sister rehabilitate from a traumatic, life threatening injury. However, my true motivation comes from my fascination of the human body. Whether it is injury rehabilitation or observing an Olympian set a new record, I am constantly intrigued by the capacities of the human body to heal, train, adapt and perform. With this in mind, I knew a career in Physical Therapy would provide the perfect balance between utilizing my expertise of the human body and assisting others to meet their goals and return to what they love doing. The journey to Physical Therapy started at the University of Texas at Austin, earning my horns with a bachelor’s degree in Exercise Science. I then went to Texas State University to growmy bobcat whiskers with a clinical doctorate in Physical Therapy. It was duringmy undergraduate studies when I was introduced to AustinManual Therapy Associates and learned the benefits of Manual Therapy plus exercise. By the time I started my formal Physical Therapy education, I understood that continued education and fellowship-based practice is essential in providing the care my patients deserve. Therefore, I chose to continue improving my quality of care by enrolling in the Manual Therapy Institute in January 2019. Additionally, I have also begun my fellowship training in September of 2020, to become a Fellow of the American Academy of Orthopedic Manual Physical Therapists–the highest level of accreditation a Physical Therapist can achieve. Outside of helping patients get better, I enjoy rooting on my favorite sports teams, running, weight lifting, trail riding and recreational sports.
EXERCISES YOU CAN DO AT HOME! FRONT PLANK FOREARMS & FEET
Lie on your stomach with elbows bent. Your legs should be straight out behind you with your feet together. Raise up on your forearms and toes. Create a nice straight line with your body from your head to your heels. Concentrate on tucking your pelvic to engage your abs, squeezing your glutes and quads to keep your legs straight, and squeezing your legs together as you hold. Hold for 20 seconds and repeat 3 times.
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
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