IMPROVING YOUR POSTURE WITH PT
Our physical therapists are experts in evaluating posture and movement. By pinpointing the source of your aches and pains, we can develop a plan for you that will return you to an ideal posture and quickly relieve your pain. In fact, physical therapy has been proven as one of the most successful methods for improving posture. According to a study published by the National Institutes of Health, titled, “Evidence-based protocol for structural rehabilitation of the spine and posture,” the method of structural rehabilitation has a strong efficacy for back pain, neck pain, and postural improvement. Physical therapists have found success in using their methods to treat postural issues, as well as the chronic conditions that may develop as a result. Physical therapists are movement experts and they are great resources to have when trying to achieve your physical performance goals. They will aid you in the improvement of your balance, stability, flexibility, and mobility, all of which will positively affect your posture. 3 simple tips: Physical therapy treatments will yield the best results when focusing on improving your posture. However, there are some simple tips you can use on your own when standing, sitting, or bending in your daily life: 1. Standing - Stand facing a mirror. Look at your shoulders - does one seem higher than the other? Look at your neck - does it tilt to one side or stick forward? Pretend that an imaginary string is pulling gently through the top of your head. Notice how your posture improves automatically when you try to be taller? Keep your abdominals slightly contracted to maintain this posture. EXERC I SE ESSENT I ALS TRY TH I S EXERC I SE TO IMPROVE YOUR BAL ANCE
When walking, make sure that your arms are moving comfortably back and forth, feeling the rotation through your torso. 2. Sitting - Sit all the way back in your chair so you feel your lower back against the back rest. Avoid prolonged sitting on soft couches when watching TV, as this causes excessive slouching. Try to keep your feet flat on the floor and angle your chair so that your knees are slightly lower than your hips. Try using a small rolled-up towel for your lower back if you need more support while sitting. If you work at a computer, make sure that your keyboard and mouse are slightly lower than the level of your elbow. You may need to adjust your seat higher to make this happen. 3. Bending - Most back injuries occur when bending and twisting at the same time. When you need to bend down to get something from a low surface, make sure you squat, and keep your abdominals tight as you do so. In addition, if you are lifting something, get your body as close as possible to what you are lifting. Try having one leg forward to use your legs more to lift, rather than your back. As part of your physical therapy treatment, we can teach you proper posture, bending, and lifting techniques to protect your body from future injuries and make sure you stay healthy for the long-haul.
Contact Farmingdale PT West today to learn more about how we can help you live pain-free!
SNOW SHOVEL I NG T I PS Snow shoveling can lead to a number of health risks for many people, from back injuries to heart attacks. The following tips can help keep you safer when you set out to shovel: Warm up - Warm your muscles before heading out to shovel by doing some light movements to get your body ready, such as bending side to side and walking in place. You are more likely to injure yourself with “cold” muscles.
Exercises copyright of
Push rather than lift - Pushing the snow with the shovel instead of lifting can help reduce the strain on your body.
FARMINGDALE PHYSICAL THERAPY WEST 516-731-3583 FarmingdalePhysicalTherapyWest.com LAKE SHORE PHYSICAL THERAPY 631-676-3573 Lakeshorephysicaltherapyny.com Lighten your load - Consider multiple trips during a long snowfall and using a lighter shovel. You should also shovel right after a snowfall because waiting may allow the snow to melt slightly and become heavier. Good Posture - When lifting is required, be sure to bend at the hips and knees with your chest out. Place the snow down instead of twisting and tossing.
TAND EM WA L K - WA L L Stand with the fingertips of one, or both, hands resting on a wall. Place the feet ‘heel to toe’ with the left foot forward. Steady yourself in this position. Step forward with the right foot, placing the heel directly in front of, and touching, the toes of the left foot. Step forward with the left foot, placing the heel directly in front of, and touching, the toes of the right foot. Repeat this sequence, moving forward down the hallway. Reverse direction, moving backward down the hallway. Always consult your physical therapist or physician before starting exercises you are unsure of doing.
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