The Newsletter About Caring for Your Health
START YOUR NEW YEAR WITH GOOD POSTURE!
• How Is Your Posture Affecting You? • What Can I Do About My Posture?
• Patient Success • Seasonal Recipe
HOW IS YOUR POSTURE AFFECTING YOU?
time, standing like this day after day may cause internal issues, as it creates pressure on your lungs, heart, and digestive system. · If your posture includes sitting for long periods of time – When you sit for prolonged periods of time, the muscles in your hips and legs will stiffen. When these muscles become stiff, they tighten and will pull on the lower back, causing pain. The joints also lose their range of motion, which can cause soreness or achiness in the hips, legs, and back, and can create issues with your gait. The way in which you walk can also have an effect on your posture. When you have improper posture, your center of gravity changes. This can cause your balance to decline, which can cause pain when walking, thus creating a vicious cycle of overcompensation and pain. The most common symptom of poor posture is lower back pain, although pain can be present in other parts of the body, as well. The back muscles constantly contract to keep you upright, and they overcompensate when you slouch or hunch over. Over a period of time, constant poor posture can create an unusual amount of wear and tear on the lower back, which can increase the risk of arthritis in the spine.
Do you suffer from daily or recurrent aches and pains? If so, your posture may be the culprit. Just think about the number of hours a day we spend staring at a computer screen, hunched over our desks, or staring at our phones. That creates a lot of stress on the neck and back, especially if you are slouched, titled forward, or looking down for prolonged periods of time. HOW DOES POOR POSTURE AFFECT ME? Changes to your posture can negatively affect your body, and you may find yourself experiencing some of the following symptoms: · If your posture contains a forward head tilt– This forward-head posture creates a strain on the neck, which can result in neck pain, shoulder pain, arm pain, chronic headaches, and lower back pain. Tilting your head forward for long periods of time shortens the muscles in the back of the neck, and can result in soreness throughout multiple parts of your body. · If your posture contains slouching of the mid-back – If you slouch the middle of your back, you can drive your head forward and alter the way your ribs naturally align. By doing this, you may experience pain in the slouched region of the mid-back, in addition to pain in the neck. If this is your average standing posture, it is important to seek physical therapy treatment right away – over
Call & schedule your appointment today! Bristol 860.585.5800 • Southington 203.272.8490 • Wallingford 203.741.9948
What Can I Do About My Posture?
3.Exercise. Exercise is incredibly important, especially if your job produces several hours of inactivity. When you exercise, you are stretching and strengthening certain muscles of your body, including problem areas such as your neck and back. Taking even a small amount of time to walk or jog around the neighborhood every day can highly improve your overall gait. 4.Set up your office properly. If you work from an office all day, it is important to have a proper ergonomic setup. Make sure that you are at a proper height with your desk chair and computer, so you don’t have to slouch or lean forward. Additionally, make sure your chair has the proper lumbar support needed to help you sit straight while you’re working. These simple steps can help If these at-home treatments don’t work, it is important to consult help from a physical therapist. Simply standing up straight is a fight against gravity, and if you have been standing the wrong way for several years, it may be difficult to change it on your own. However, physical therapists are dedicated to getting you on back on track to a pain free, and risk free life. They will evaluate your posture and gait to determine the best treatments necessary for you, and then they will create a treatment plan unique for your needs. They can improve your posture, eliminate your pain, and get you back to doing the activities you love to do. If you are experiencing pain, and you think it may be a result of your posture, give us a call today. We will help you get back to a comfortable posture with just a few sessions. tremendously with your overall posture. HOW CAN PHYSICAL THERAPY HELP?
It can be difficult to correct poor posture, but there are a few steps you can take on your own to try and help: 1.Sit properly. If you are at a desk for extended periods of the day, make sure your stance is okay. Sit upright, place your feet flat on the floor, and try not to cross your legs. Make sure there is a small gap between the back of your knees and the chair. Having a chair with strong back support and padding is also recommended for making your upright position more comfortable. 2.Take stretch breaks. If you are an office worker, it is not secret that most of the day is spent with limited levels of mobility. It is important to make sure that you get up every 30 minutes or so, and take a small walk, at least for a minute or two. This will help in loosening up your muscles and joints, as well as initiating a stronger blood flow.
EXERCISE ESSENTIALS HELP CORRECT POSTURE IN MINUTES!
CHOCO-PEPPERMINT PROTEIN BALLS
• 10 tbsp cocoa powder • 6 tbsp maple syrup • 1/4 cup almond butter • 1/4 cup unflavored pea protein powder • ½ tsp peppermint extract
• 1/4 tsp sea salt • 2-4 tbsp crushed candy canes • 2-4 tbsp dairy free chocolate chips (optional)
QUADRUPED ALTERNATING ARM & LEG LIFT Start on your hands and knees. Engage your lower abdominals by pulling your belly button to your spine. Slowly raise your opposite arm and leg without shifting your trunk to the side or arching your back. Return the arm and leg to the starting position. Repeat with the opposite arm and leg. Hold for 3-5 seconds and repeat 10 times on each side. Alwaysconsultyourphysical therapistorphysician beforestartingexercisesyouareunsureofdoing.
DIRECTIONS Put everything except the candy cane or cacao nibs, chocolate chips and water into a bowl and mix well. Slowly add water if needed (You may not need any water if your almond butter is runny). Start with a teaspoon and slowly add until you get a well mixed batter. If you add too much then the batter will be too soft to roll. Add the candy canes/cacao nibs and chocolate chips and mix again. Allow to chill in the fridge while you clean up, then roll into balls. Recipe:https://www.veggiesdontbite.com/no-bake-chocolate-peppermint-protein-balls
Call Today! Bristol 860.585.5800 • Southington 203.272.8490 • Wallingford 203.741.9948
Patient Success Spotlight “I have full range of motion, and I was even able to start running!” “AftermyACL injury, Iwasveryupsetbecause Iknew Iwouldhavea long recovery progress ahead. Looking back on my time at FYZICAL, I can’t believe how far I’ve come. I have full range of motion, and I was even able to start running. I feel great! I didn’t think I could get this far, but I am so optimistic because of my progress. I give all the the credit to the wonderful team here at FYZCIAL who has helped me every step of the way!” - M.S.
Meet The Staff Staff Spotlight
Michael Ball Physical Therapy Aide
Mike has been working at our Bristol location since 2018. He is currently going to school for a degree as a Physical Therapist Assistant. He is also a CrossFit Level One certified trainer. When not at work, coaching or school he enjoys spending time with friends and family, hiking, Crossfit and going to the beach. He also really enjoys traveling and seeing the world with his most recent trip bringing him to Iceland. Learn more about Michael and other team members at FYZICAL by visiting our website fyzicalct.com.
NEW PRODUCT ALERT!
HAS YOUR PAIN RETURNED?
1. Call and consult with a physical therapist to discuss your pain and symptoms.
Introducing The Apex Rx Recovery Trigger Point Massage Gun! $169 00
MICHAEL J. COOK Registered Massage Therapist
Michael combines the best aspects of Massage, Acupuncture and Athletic Therapy to provide a safe but aggressive and effective, individualized rehabilitation programs ensuring the patient reaches their optimal goals quickly and economically.
2. Your physical therapist may suggest exercises or precautionary measures to relieve or avoid pain.
3. If further assessment is needed to find the cause of your pain, your therapist can schedule an appointment with you.
Engage your body with the reward it deserves. This percussion massage gun will alleviate almost any knot or spasm. Decrease post-workout muscle pain and cramps, accelerating the body’s ability to heal and recover. This percussion massage device also is great for a sore back from sitting too long at your desk at the office too! Stop in FYZICAL Central CT today to get yours!
Did you know that you are not required to see your primary physician before seeing a physical therapist? We are now able to evaluate you, determine if you need physical therapy, and implement a treatment program… ALL without a referral!
Schedule your consultation with FYZICAL Therapy today by visiting FYZICALCT.com for information!Page 1 Page 2 Page 3 Page 4
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