Health & Wellness Newsletter by Advantage Rehab Inc.
Health &Wellness The Newsletter About Your Health And Caring For Your Body
Advantage RehabWelcomes BARB ULMER, DPT
I am Barb Ulmer and a doctor of physical therapy. I am originally from ND and practiced in ND prior to moving to KS and nowmoving to MN. I have provided therapy in rural settings my entire career and consider myself a general practitioner therapist. My strengths are in orthopedics and manual therapy. I have recently taken additional classes on use of IASTM assisting with patient care. I am scheduled to attend a conference in Bismarck ND focusing on the knee and shoulder orthopedic patients the end of March. I have training in the AFIT program. It is a tool to determine the general fitness level of people over 50 years of age based on strength, balance and flexibility. The program recommends an annual assessment. The person’s abilities are compared to standardized norms in the three categories. Personalized home exercise programs are developed for each patient as determined by their scores teaching them methods to improve their score for the next year’s assessment. I also have background in stress, urge and mixed incontinence; neuro patients,
lymphedema and wound care patients. I am excited to be coming to your area. I have 3 grown sons with one in Minneapolis, Fargo and Bismarck. My husband will be working for Fastenal in Alexandria.
Health & Wellness The Newsletter About Your Health And Caring For Your Body
INSIDE: • What Can I Do About My Aches & Pains? • Healthy Recipe • Patient Success Spotlight • Free Physical Therapy Consultation
COULD YOUR POSTURE BE THE REASON FOR YOUR ACHES AND PAINS?
• 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 posturemay 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, armpain,chronicheadaches,and lowerbackpain.Tiltingyourhead 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 time, standing like this day after day may cause internal issues, as it creates pressure on your lungs, heart, and digestive system.
Look inside to learn more about our programs and say good-bye to your aches and pains!
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WHAT CAN I DO ABOUT MY ACHES & PAINS?
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. 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 tremendously with your overall posture.
How can physical therapy help? If theseat-home treatmentsdon’twork, 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. Call An Office Nearest You To Schedule An Appointment Today!
Healthy Recipe: Grilled Shrimp Tacos with Sriracha Slaw
Exercise Essentials Try this movement if you are suffering from back pain
INGREDIENTS • 1/4 cup extra-virgin olive oil • 3 tbsp. freshly chopped cilantro • Juice of 3 limes, divided • Kosher salt • Freshly ground black pepper • 1 lb. large shrimp, peeled & deveined • 1/4 head red cabbage, shredded • 1/4 c. mayonnaise • 1 tbsp. sriracha • 4 medium tortillas
Helps Lossen Your Lower Back
PRONE ON ELBOWS Lying face down, slowly raise up and prop yourself up on your elbows. Look forward, and hold for ten seconds. Repeat 8 times.
www.simpleset.net
DIRECTIONS In a small bowl, mix together olive oil, cilantro, and 1/3 of the lime juice. Season withsaltandpepper.Addshrimp toabakingdishandpourovermixture.Tossuntil completely coated and let marinate 20 minutes. Meanwhile, make slaw: In a large bowl, toss cabbage with mayo, remaining lime juice and sriracha. Season with salt. Heat grill to high. Skewer shrimp and grill until charred, 3 minutes per side. Grill tortillas until charred, 1 minute per side. Serve shrimp in tortillas with slaw.
CALL TODAY! (320) 219-9680
www.advantagerehabinc.net
DISCOVER HOW TO LIVE PAIN-FREE
At Advantage Rehab Inc., you will receive hands-on therapy treatments by our friendly, caring, health experts during focused and individualized sessions.
Patient Success Spotlight
It’s time to visit Advantage Rehab Inc. if: • You’re tired of living in pain • You want to feel better and move better • You have been in an auto accident • You want to prevent injury • You have been injured on the job 1. Call and talk to your therapist 2. Discover why your pain has come back 3. Get your custom recovery program
“I had a Total Hip Replacement in Feb. Mike & Ashley both helped greatly relieve the pain in my hip & thigh before the surgery. They both worked with me through the Rehab after my surgery.They are VERY knowledgeable and gave very helpful information & advise to continue my therapy & recovery with home exercises too. Mike & Ashley are very kind, friendly & easy to talk with about the pains in your body.Thank you SO MUCH for helping me this winter.” - Diane “Thank you SO MUCH for helping me this winter.”
Take Care of Your Aches and Pains Before It’s Too Late.
Attention Pain Sufferers!
Are You Suffering From Aches and Pains?
• Decrease your pain • Increase your strength • Increase your activity level We can help:
• Increase your flexibility • Improve your health • Get back to living
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