Health & Fitness Newsletter by South Valley Physical Therapy
Health & Fitness The Newsletter About Your Health And Caring For Your Body
Don’t Miss Out On Special Moments Due to Pain How to improve posture quickly & easily...
Watching a confident person walk into a room, what is the first thing you notice? Their hair? Their outfit? Or something we like to call, “The way they carry themselves.” That undeniable, but undefinable “carriage” is what often defines our first impression not only of a person’s health, but their intelligence and mental clarity as well. (continued inside) SOUTH VALLEY PRACTICE NEWS Congratulations to Jerry Graham and Clovis Mirassou who were chosen in the drawing to complete South Valley’s golf foursome for the South Valley YMCA Golf Charity Classic taking place October 4th! Look for next month’s newsletter to see how they did… Also happening… Public Relations director Eric Sawhill will be getting married on Saturday September 29th.. Pictures in next month’s newsletter!
Health & Fitness The Newsletter About Your Health And Caring For Your Body
Don’t Miss Out On Special Moments Due to Pain How to improve posture quickly & easily...
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Posture and Aging It is no surprise that our bodies change as we get older. Beginning at about age 30, our bodies lose lean muscle mass and bone density making it harder to maintain a healthy weight. Changes in the cartilage and cushioned discs between the spine actually force us to begin “shrinking” as we age. In fact, it is common to lose one-half inch of height every decade after your peak height due to these changes. As a result, our posture naturally changes as we age to accommodate all of these factors. Postural changes, in turn, affect joint pain, balance and gait resulting in the characteristic poor posture so common in older people. That’s not to say that improving posture is exclusively an older person’s job. Poor posture can contribute to a host of health problems in every adult such as digestive problems, high blood pressure, chronic pain, and balance problems. Posture also affects the way you perform
repetitive activities. Sitting slouched over a keyboard at work or stooped over while performing a repetitive task in a manufacturing plant can contribute to chronic back pain and carpal tunnel syndrome. All of those times your mother told you to “Stand up straight,” or “Stop slouching,” she was trying to help you not only feel more confident, she also wanted you to be healthier as a result. Even though you cannot stop the hands of time or quit performing repetitive tasks, there are simple ways you can improve your posture quickly and easily. Call us today to speak with a physical therapist, or come on in for a consultation. 408-365-8400
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3 Easy Ways To Improve Your Posture
1. Work on Alignment. Great posture is all about training the body to remain in positions that put the least amount of strain on the muscles and joints. Consider how you spend the majority of your time during the course of a day. Are you sitting in a chair at work? Lifting, bending, squatting, or stretching? Do you do certain tasks over and over? How is your posture each time you do these things? While sitting, this means that all three curves of the back should be present with your weight evenly distributed on both hips. Correct lifting positions involve keeping your back straight and bending at the knees and hips. While standing, you should be able to draw a straight line from your head to your feet that touches your spine and runs through your hips. Wearing proper footwear fitted with custom orthotics designed for your work environment can help you maintain your posture while you perform basic tasks over the course of the day. 2. Core Strength is Paramount. The best way to improve your posture is to strengthen your core muscles. Your core is not only your abdominal muscles but also your stabilizing muscles that connect to your pelvis and spine. These muscles control how you bend, twist, walk, run, stand, and lift. Strong core muscles help you remain upright as you age and can even help prevent injury to your back. But a strong core is not born of hundreds of sit ups or crunches. These muscles are best worked through slow, controlled, weight bearing movements. Yoga, Pilates and weight training exercises are all ideal ways to strengthen your stabilizing muscles without having to lay on the ground.
3. Physical Therapy. Physical therapy is not usually the first thing that comes to mind when you are considering ways to improve your posture. Most of the time, people visit their physical therapist after surgery or an injury but forget that these practitioners are experts at helping patients develop, maintain or restore function to their bodies. This includes helping patients find their ideal posture for all of their daily activities. Patients who go to PT for neck, shoulder or back pain are often surprised to discover that their problems stem from poor posture. The therapist will assess the ways they sit, stand, walk, and work and begin helping the patient find ways to minimize stress on their body. These may include balance and strengthening exercises or even recommending changes to the work environment that would promote proper posture. Our bodies, like any machine, are subject to the forces placed upon them. Our posture can either magnify those forces on our joints and muscles or minimize them. Proper posture helps you look better and feel better, but it also helps your body function the way it should as you walk, run, jump, sit, stand, or even lay down. Fortunately, you do not have to tackle perfecting your posture on your own. Your physical therapist can help you find ways to correct your body’s posture that are specific to your needs. Contact us today to begin standing tall once again.
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After my therapy I can now raise my arm to reach for items on upper shelves. I can comfortably move my arms in all planes of movement. I can eat by myself! And last but not least I am back on the golf course! My favorite part of therapy was the social interaction with Tom and his staff. When you go to South Valley you are definitely family. Tom runs a great program. All staff members are part of a cohesive team. They interact and interchange with patients when necessary. They are very knowledgeable and provide the technical guidance needed to get you back to normal!” - Patrick N.
“I came to South Valley Physical Therapy following Rotator Cuff surgery. At the outset of therapy I was still in a sling and had virtually no motion in my right arm and shoulder. I attended therapy twice a week working with Tom and his staff ( Melany and Daniel) Over the course of 4 months of treatment I am now back to normal! “My favorite part of therapy was the social interaction with Tom and his staff. When you go to South Valley you are definitely family.”
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• Track weight loss • Track muscle mass gains/losses • Measure caloric intake levels Only $25 Full Body Composition Analysis GET THE INFORMATION YOU NEED TO FEEL AND LOOK YOUR BEST!
CALL TODAY! 408-365-8400 Fax: 408-365-8417
For scheduling and pricing questions please email patientrep@svpt.net
We want to not only help our patients but we love to give back to our community. Discover our events, recipes and goings on.
Patient Referral Program Do you want to take advantage of our Patient Referral Program but don’t have a card handy? Just clip this card from the newsletter, add YOUR name and phone number and give it to a friend or family member. For every new patient you refer we will give you your choice of a gift card to the movies (good for 2 admissions), $20.00 for coffee or tea at Peet’s or a $25.00 gift card for Le Boulanger. Remember each patient you refer must bring in a referral card and be a NEW patient to the clinic. South Valley Physical Therapy Would Like To Say Thank You! Thank You!
CALL TODAY! 408-365-8400 Fax: 408-365-8417
Name: Phone:
For scheduling and pricing questions please email patientrep@svpt.net
Eating Right Never Tasted So Good!
TEX MEX SPAGHETTI SQUASH
For the filling • 2 avocados, pitted and chopped • 1/2 cup red onion, diced • 1 tomato, diced • 15 ounce can black beans, drained and rinsed • 1/4 cup fresh cilantro, chopped • 2 Tablespoons fresh lime juice, or to taste • salt and freshly ground black pepper, to tastes • crushed red pepper flakes, to taste
INGREDIENTS For the Squash • 1 medium spaghetti squash • olive oil, to taste
• ground cumin, to taste • chili powder, to taste • dried oregano leaves, to taste • salt and freshly ground black pepper, to taste
DIRECTIONS Slice off the stem of the squash. Starting at the top of the squash, slice the squash lengthwise, to create two long halves. Remove the seeds and guts. Brush some olive oil onto the squash and sprinkle with salt and pepper. Place squash halves cut side down on the baking sheet and roast for 30-50 minutes, depending on how large your squash is. Check on it around 25 minutes of baking time--it’s ready when it is tender and easy to scrape the strands with a fork. While the squash is roasting, prepare the filling. In a mixing bowl add the chopped avocado, onion, tomato, black beans, and cilantro. Season to taste with lime juice, salt, pepper, and red pepper flakes. Remove squash from the oven and flip over. Sprinkle on, to taste, some chili powder, cumin, oregano, salt, and pepper. Fill each half of squash with the vegetable filling. Enjoy!
Tex Mex Spaghetti Squash is fully baked squash filled with a mixture of tomatoes, avocados, black beans, onions, and cilantro. Servings: 4 Calories: 307 kcal Author: Lauren Allen
What you can do to relieve pain and feel energized! 2 Easy Stretches
STRENGTHENS BACK MUSCLES
IMPROVES POSTURE
PRONE BACK EXTENSION While lying face down, slowly raise your chest upwards and off the ground. Then lower slowly back to the ground. Repeat 10 times.
QUADRUPED ALT. ARM & LEG While in a crawling position, slowly draw your leg and opposite arm upwards. Your arm and leg should be straight and fully out- stretched. Do this 8 times then alternate.
Exercisescopyrightof
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Does Your Friend or Family Member Need Physical Therapy? Tell Them to Check Us Out!
Do You Have Friends Or Family Unable To Do The Following? • Climb stairs without pain • Bend and move freely
If you know someone suffering with aches and pains give the gift of health. Refer them to South Valley Physical Therapy today. Pass along this newsletter or have them call us directly for a Pain Relief Consultation.
CALL TODAY! 408-365-8400 Fax: 408-365-8417
• Balance confidently and securely • Sit for long periods comfortably • Walk for long distances • Live an active and healthy lifestyle
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