A Stronger Core Means A Healthier You

Exercise Essentials Flexibility, strength, and stability are needed to keep you loose and pain free... Always consult your physical therapist or physician before starting exercises you are unsure of doing.

PRAYER STRETCH - LATERAL Helps strengthen core


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. Repeat 8 times.



5 Simple Ways To Relieve Back & Neck Pain

2. IMPROVE 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 and make adjustments as needed. 3. AVOID INJURY. Make sure you know the proper way to lift, bend, and pick up objects, even if they are not heavy. Our experts can show you proper body mechanics with every day tasks. 4. ADEQUATE REST & EXERCISE. Your body needs to heal after every day, so a good night’s sleep is critical, especially those hours before 12 am. Record your favorite late night shows so you don’t have to stay up late! Sleep deprivation actually worsens your pain tolerance and saps

When suffering with back or neck pain, it can be confusing to determine the right way to relieve pain and get back to normal activities. For some, permanent injury or changes in their body mean arthritis and the tendency for more aches and pains. However, it doesn’t mean you can’t do something about it and live a pain-free life. Here are some tips to relieve your back and neck pain. 1. GET EXPERT HELP. The best solution for your back or neck pain is to restore proper movement, strength and coordination for maximum results. Our physical therapists are the medical experts that can help you improve your function and relieve your pain. See your physical therapist at least yearly to maintain your health.

your strength. In turn, make sure you exercise – at least walk 30 minutes a day to improve your strength, heart health and flexibility. 5. NUTRITION. It is often found with people in pain, that their diet aggravates their pain and their lack of water “dries” out their tissues. It is very important to avoid processed foods and fried foods, which increase inflammation in the body. Of course, eat more vegetables, fruits, and lean protein. Don’t forget to keep a glass of water by your desk and refill it during the day so you stay hydrated!

CHANDLER/SUN LAKES 480.802.8730 • GLENDALE 623.934.1154 • SAN TAN VALLEY 480.568.4580



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