TIPS S T R ONG E R C O R E 5
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. Apoor diet can aggravate your pain by causing further inflammation, especially when eatingprocessedor fried foods. Instead,make it ahabit to eatvegetables, fruits, and lean protien. It is also important to drink a lot of water, as dehydration candryout your tissues. Keep a glass ofwaterbyyourdesk 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 formaximumresults.At Iberia Sports & Rehab, 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!
There are also a fewtipsyou cando onyourown, eitherbeforePTtreatments 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 ofwork throughout theday.Aimto correctyourposturewhen 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 showyouproperbodymechanicswith everyday tasks. 3. GETTING ADEQUATE REST AND EXERCISE. Everydaytakes a toll onyourbody, even ifyoudon’t realize it. Sleepdeprivation canactuallyworsenyourpain tolerance anddecreaseyour 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
CAN’ T GET TO THE GYM? TRY THESE EXERCISES AT HOME!
CURL UP Lie on back with one leg straight. The other leg is bent with the foot flat on the ground. Position your hands underneath your lower back. Tuck your chin and lift your shoulder blades off the ground slightly. Return to the start position in a controlled manner.
SINGLE LEG & ARM DEADLIFT Stand on one leg, dumbbell in the opposite hand as the stance leg. Keeping your pelvis facing forward, bend at the hip andmove your non-stance leg up and behind you. Your stance kneewill bend slightly. Point your toes towards your stance foot to help keep your hips from opening up. From this position, rise up from the hips. Repeat exercise 6-8 times.
FRONT PLANK FOREARMS & FEET Lie on your stomachwith elbows bent. Your legs should be straight out behind youwith your feet together. Raise up on your forearms and toes. Create a nice straight line with your body from your head to your heels. Concentrate on tucking your pelvic to engage your abs, squeezing your glutes and quads to keep your legs straight, and squeezing your legs together as you hold. Hold for 20 seconds and repeat 3 times.
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