Farmingdale: Improve Your Health by Strengthening Your Core

N E W S L E T T E R

IMPROVE YOUR HEALTH BY STRENGTHENING YOUR CORE

RONKONKOMA LOCATION REOPENING COMING SOON!

It is common aspiration to become healthier, stronger, or more active. However, this can sometimes be a difficult feat, with lack of time, pain, injuries, or difficulty sticking to a nutritious diet. (continued inside)

Get Moving Today with Farmingdale Physical Therapy West! FarmingdalePhysicalTherapyWest.com

N E W S L E T T E R

IMPROVE YOUR HEALTH BY STRENGTHENING YOUR CORE

LET’S GET BETTER!

RONKONKOMA LOCATION REOPENING COMING SOON!

INSIDE: How is your posture? 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. 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

• Improve Your Health By Strengthening Your Core • Exercise Essentials

• Healthy Recipe • Our Commitment To You!

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. Contact Farmingdale Physical Therapytoday to figure out how we can help you strengthen your core muscles and improve your overall health.

Get Moving Today with Farmingdale Physical Therapy West! FarmingdalePhysicalTherapyWest.com

IMPROVE YOUR HEALTH BY STRENGTHENING YOUR CORE

How can I strengthen my core muscles? When you are experiencing pain, sometimes it is necessary to seek the assistance of a trained professional in the field of human movement. At Farmingdale Physical Therapy, our licensed physical therapists 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 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 Farmingdale Physical Therapy West 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!

EXERC I SE ESSENT I ALS TRY TH I S EXERC I SE FOR CORE STRENGTHENING

HEALTHY REC I PE C I L ANT RO L I ME CH I CK EN & AVO CADO SA L SA

• 1/4 cup fresh cilantro • 1/2 tsp ground cumin • 1/4 tsp salt

Exercises copyright of

• For Avocado Salsa: • 4 avocados, diced • 1/2 cup fresh cilantro, diced • 3 tbsp lime juice • 1/2 tbsp red wine vinegar • 1/2 tsp red pepper flakes • 1 garlic clove, minced

INGREDIENTS

• 1.5 lb. boneless chicken breast • 1/4 cup lime juice • 2 tbsp olive oil

D E AD BUG | H E E L TOUCH E S Lie on your back with your hands and knees raise upward, keeping your core engaged. Slowly lower one heel to the ground, then alternate sides, keeping your core engaged. Repeat 6-10 times on both sides.

Add 1/4 cup of lime juice, olive oil, 1/4 cup of fresh cilantro, ground cumin, and 1/4 tsp of salt to a small bowl. Whisk until mixed. Add chicken andmarinade to a large ziplock bag. Let chickenmarinate for at least 15minutes. Preheat grill tomedium-high heat (about 400°F). Place chicken on grill and grill each side for 4-6minutes, until chicken is no longer pink. Remove and let sit. For avocado salsa: add avocado, 1/2 cup fresh cilantro, 3 tbsp lime juice, red wine vinegar, red pepper flakes, garlic clove, and salt to a small bowl. Gently toss to mix. Top the cilantro lime chicken with the avocado salsa and serve.

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

OUR SPECIALTIES

OUR COMMITMENT TO YOU!

• Alter G Treadmill • Orthopedic Therapy • Spinal Manipulation • Mckenzie Method • Manual Therapy • Mulligan Technique • Myofascial Release • Soft Tissue Mobilization • Kinesio Taping • Massage Therapy • Ultrasound • Laser Therapy • Electrical Stimulation

To our valued patients and physicians,

As the outbreak of COVID-19 continues to impact many people and countries around the world, all of us here at Farmingdale Physical Therapy West remain committed to the health and safety of our patients and staff. We understand that as an essential business it is our responsibility to alleviate the pressure COVID-19 has put on our local Emergency Rooms and Urgent Care facilities while maintaining an environment that adheres to the highest standards of safety and sanitation. In order to continue serving our community during these unprecedented times, we have made significant changes to our daily protocols in accordance with mandates set forth by both local and federal agencies. With this in mind, we have implemented a policy of only accepting a single patient per physical therapist, in order for us to maintain proper social distancing measures as well as to sanitize any equipment used between patients. We have also added several new services, including TeleHealth and at-home care. With our TeleHealth service, you will be able to receive treatment directly from one of our Therapists from the comfort of your own home. This is an especially appealing option for those of our patients who are at higher risk of contracting COVID-19 and would feel safer undergoing treatment from home. Never miss a beat with TeleHealth! Seeing a therapist is as easy as signing online and joining a TeleHealth conference call! In addition to TeleHealth, we continue to offer our at-home care policy. As you may know, our therapists are available to visit you at home if you are unable to come to our office for whatever reason. Once again, don’t miss an appointment, just have us come to you! One of our Therapists is always available to guide you through your treatment wherever you are most comfortable, whether that’s at home, online, or in-office! In consideration of the unanticipated mental stresses that come with such an overwhelming situation such as that of the COVID-19 pandemic, we also offer the services of Rich Purslow, our very own Mental Health Counselor. Whether you’re struggling with feelings of isolation from the strict social restrictions, have concerns surrounding your treatment, or are experiencing any sort of anxiety, Farmingdale is here for you. Never hesitate to reach out to our office and see how we can help. In addition, we kindly ask that if you are experiencing cold or flu-like symptoms that you contact our office in order to reschedule your appointment to a later date when you are feeling better. We have staff on hand who will be happy to speak with you and address any of your concerns. We at Farmingdale are aware of the harrowing nature of current events and continue to monitor the situation and will adapt to any new health and safety regulations. Once again, never hesitate to reach out to us for anything you may need. Let’s get better together!

WHAT TO EXPECT

Our mission is to provide all patients and clients with overall better quality of life, all within a positive, supportive, friendly environment. We will strive to offer the best possible Physical Therapy services in order to ensure success for our patients.

ABOUT US

Warmly, The whole family at Farmingdale Physical Therapy West

With more than 50 years

of combined experience, Henry “Butch” Purslow, DPT, and staff of Farmingdale Physical Therapy West offer elite Physical Therapy services in Bethpage, NY, and the surrounding area of Long Island, NY. We have been voted Best of Long Island Physical Therapist for the past 4 years thanks to our amazing patients.

SHARE the CARE Thank you for put t ing your t rust in us! Tell your friends about your good experience at Farmingdale Physical Therapy West and Lake Shore Physical Therapy.

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