Full Potential: 5 Keys To A Healthy Spine

Full Potential News by Full Potential Physical Therapy

FULL POTENTIAL NEWS

August, 2018

“It’s Time To Have Your Own Back!” 5 KEYS TO A HEALTHY SPINE

1. Watch your sitting Sitting is the position that puts the most pressure on the low back. It is important to break up your sitting time throughout the day and take frequent breaks. Work in standing or walking tasks at various times throughout the day, limiting your sitting to about 30

minutes at a time. (continued inside)

INSIDE: � 5 Keys To A Healthy Spine � Discover The Source Of Pain In Your Spine � Exercise Essentials � Patient Success � Upcoming Workshop

Health & Fitness

The Newsletter About Achieving and Maintaining Optimal Well-Being August, 2018 “This Is Why Your Back May Be In Pain!” 5 KEYS TO A HEALTHY SPINE

2. Protect your spine with better posture How you sit, stand, stretch and lift all play a role in the pressures on your spine. We all know to bend with our knees, not our back when lifting, but do you really do it? Really bend down deep with your knees to pick up objects off low shelves, such as in the refrigerator or shoes off the floor. When standing, walking and sitting, imagine a string pulling you up through the top of your head. This brings your neck, shoulders and back into better alignment. 3. Tighten your core muscles Your core muscles are made up of your abdominal muscles, spinal muscles and pelvic / hip muscles. It is very common for these muscles to become weak with prolonged sitting, before/after pregnancy, after surgeries or injuries. Strengthening your abdominal and hip muscles can go a long way to providing the necessary muscle support to your spine. Speak with one of our experts on what exercises are right for you. 4. Improve your nutrition Your body is a machine and it needs the right fuel to run. Since you use your body all day long, it needs to rebuild itself constantly. The

ligaments, tendons, muscles and discs in your spine need the right nutrition to stay healthy. Make sure to eat dark green leafy vegetables, lean protein and stay hydrated. Avoid smoking and fried foods, which actually harm your tissues and make pain more prevalent. 5. Get your spine moving Your body was made to move, especially your spine. It is common for areas of your spine to tighten up, placing too much strain on other areas. These areas, then become irritated and painful. Restore the flexibility in your spine with gentle, specialized hands on therapy as well as specific exercises. Participate in Yoga and Pilates to improve your stability, strength and spinal balance. “If you hurt your low back , starting PT within the first 14 days can save you (on average) $2,700. ” Make your back as healthy as it can be this year by investing in it. Physical therapy is the right solution to improving your spinal health and saying goodbye to that aching neck or back. Prevent future pain by seeing one of our specialists today. Call us to speak with one of our experts.

www.fullpotentialpt.com

Pain Relief “Most Of Us Will Experience Back Pain At Some Point!” DISCOVER THE SOURCE OF PAIN IN YOUR SPINE

Most of us will experience back or neck pain at some point in our lives. It is the price we pay for walking on two legs. If you suffer from the occasional ache or have chronic low back or neck pain, the goal is to relieve the pain, without the need for surgery. In fact, recent studies point to the fact that patients who underwent a common fusion procedure for the spine, were more likely to have a second surgery within 2 years*. The best way to avoid the need for spine surgery, is to improve the health of your spine, and physical therapy plays a key role in making that happen. WHY DOES YOUR NECK OR BACK HURT? One thing to understand about neck and back pain is that it is mechanical. Just like a car can have problems with moving parts, so can your spine. The daily barrage of strain on our backs with sitting, lifting improperly and poor nutrition can wreck havoc on our spines. Most spine pain comes from the following 4 trouble areas: 1. Poor posture and alignment 2. Lack of knowledge on how to bend, lift, sit, sleep 3. Lack of muscle strength 4. Poor flexibility and muscle coordination The good news, is that your body is adaptable and you can always improve what you have. With the right treatment and training, your back or neck can usually make a full recovery. Physical therapists are

the mechanics of the body, and coming to a physical therapist first can often avoid expensive testing or medical procedures. Full Potential Physical Therapy can help you maintain a healthy spine, naturally!

*Anand Veeravagu, Tyler Cole, Bowen Jiang, John K. Ratliff The Spine Journal, Vol. 14, Issue 7, p1125–1131 Published online: October 14 2013

Healthy Recipe

Coconut Caramel Popcorn

INGREDIENTS • 1/3 cup French vanilla coconut creamer • 1/2 cup unpopped kernels • 1/2 cup vegan butter • 3 Tbsp agave nectar, amber

• 1/2 cup dark brown sugar • 1/2 tbsp cinnamon • 1/4 tsp salt • 1/4 cup dried coconut flakes, unsweetened, toasted • 1 tsp vanilla

INSTRUCTIONS Pop favorite popcorn from yellow corn kernels over stove top or use favorite microwave popcorn brand. Spread on baking sheet and set aside. In a saucepan, melt vegan spread and stir in the agave, brown sugar, cinnamon, and salt until dissolved. Take the pan off the heat and slowly whisk in the creamer until well combined. Return to heat, and continue to whisk for 10 minutes or until sauce reaches an amber color and thickens enough to coat the back of a spoon. Stir in coconut flakes and vanilla. Let cool slightly before drizzling over popcorn. Drizzle mixture over popcorn and blend in with a spatula. Serve immediately.

* This recipe is shared courtesy of So Delicious Dairy Free.

www.fullpotentialpt.com

Patient Success

“I was very impressed when I walked in the building to be greeted so warmly by the people at the front desk. They made me feel like I was the most important person who walked into Full Potential all day. In addition to that, they greeted me by name! That is special. As you well know, everyone who walks through that door has a pain-related problem. We all wish we would wake up some morning and the pain would be gone. But that usually is not the case. So...to have kind, caring people at the front desk is so important. I like the fact that everyone wears name tags so I can thank them using their name. I love the flowers as I enter the building. Thank you for the brightly colored flowers that “say” to me, we want to make this place a welcoming one and strive to enhance the surroundings. I do not now everyone who works at Full Potential but whenever I meet someone in the gym or hall or entry, they are so friendly and helpful. One other thing that really impressed me was the gallery of photos in the entry way. It is an indication of the team effort and the Full Potential Family all of whom add to the success of the organization. Another reason it is helpful is I looked up my PT’s picture since I would not have Kind Words From a Current Patient...

known him during my first visit even if I bumped into him in the hall! The brick building/location is important but the PEOPLE who work there are the most important part! If everyone is out of the office, “the company has left the building!” I appreciate how clean and neat everything is at your office... in the waiting room, the therapy rooms, the gym, the restroom. Thank you for that since I am an advocate of clean and neat. I also appreciate the interesting variety of magazines you have in the waiting room. Several years ago, I went to a dentist who hunted and fished. Guess what magazines were in his waiting room... only hunting and fishing magazines. Obviously he did not know his “audience” very well. One more thing... when I say thanks to the members of your staff they respond with a “You’re Welcome” instead of “No Problem”

- Current Patient at Full Potential

Full Potential News

We are growing! Meet Jeremy Decker, DPT Jeremy was born and raised in Zeeland, MI. He received his bachelor’s degree in Biomedical Sciences from Grand Valley State University (GVSU) in 2011 and continued on to receive his Doctorate of Physical Therapy from GVSU in 2014. Jeremy is passionate about treating musculoskeletal pain, especially related to the spine as well as chronic pain conditions. He is certified in the McKenzie method for the evaluation and treatment of mechanical spine and extremity disorders. Jeremy enjoys spending time with his wife, going fishing, being outdoors, and working on home projects.

Patient Success

You get great one-on-one treatment! “My shoulder feels normal again; no pain or tightness. I have free movement and motion of my right shoulder. I have learned correct posture and how it affects my body. At Full Potential, you get great one-on-one treatment, they listen to the patients about how they feel, they massage tight muscles to be able to workout correctly, and they pay attention to make sure you are doing the strengthening exercises correctly.” - John W. Knowledge and expertise are priority! “First, living without constant pain is a wonderful plus. Second, I have learned ways of functioning that have improved my quality of life. Third, it is so encouraging to apply the therapy and to feel it work!! Knowledge and expertise are priority at Full Potential but, my therapists went way beyond! They LISTENED and then proceeded to address the issues. The ‘TLC’ I received here is beyond amazing.” - Joan W.

www.facebook.com/fullpotentialpt Visit us on Facebook for more tips and updates!

Outstanding relief for your aches... Try these simple exercises to keep you moving... Exercise Essentials

PRONE ALT. ARM & LEG While lying face down and keeping your lower abdominals tight, slowly raise up an arm and opposite leg. Slowly lower and then raise the opposite side. Do not allow your spine to move the entire time. 6 repetitions on each side. Keeps the body flexible

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.

Exercisescopyrightof

www.simpleset.net

Always consult your physical therapist or physician before starting exercises you are unsure of doing.

Who do you know that needs our help?

At Full Potential, we know that a referral from our patients is the biggest compliment. Let us thank you with these 3 simple steps! 1. Start by handing out the referral cards located at our front desk to your friends and family that are in need of our help! 2. The card with your name on the back must be returned to us at their first appointment! 3. You win! Come in to claim your prize!

PLAY THE REFERRAL GAME!

READY. SET. GO! Thank you to the following for referring your friends and family!

• Bill VanBruggen • Rita Nykamp • Melody Freckman

• Lynda Redder • Bev DePree • Martha Woltman

• Patti Schonfeld • Carlene Ramirez • Ann Nieuwkoop

• Judy Allen • Michael Tubbs

www.facebook.com/fullpotentialpt

Page 1 Page 2 Page 3 Page 4 Page 5 Page 6

www.fullpotentialpt.com

Made with FlippingBook - professional solution for displaying marketing and sales documents online